Short dark days have led to inactivity and the pounds have piled on. Hoards of beautiful bodies will be heading to Waikiki, Newport, Malibu, Santa Monica, Padre Island, and Pompano Beach. Will you be one of those headed for fun in the sun or will that winter fat keep you too embarrassed to show yourself in a bikini?
These words of wisdom are meant to encourage and help those who want to reduce ten or fifteen pounds and that little tummy pooch that was gained during the winter blahs.
Pay close attention and follow this advice and you will see results. The things I'm about to share with you aren't just empty words. They are words of wisdom that require action on your part. Don't just read these words and think "it's good advice" and then forget about them. Get up and do something about it.
1. Lighten up on your salt intake. That doesn't just mean to limit your use of the salt shaker at the table. It also means not to eat food with high salt content such as bacon, ham, cheese, chips, popcorn, corn nuts, etc.
2. Add yogurt, whey, or the dietary supplement Conjugated Linoleic Acid (CLA) to your daily intake.
3. Drink water--lots of water!
4. Exercise--start walking and using that ab-doer you have stashed away in the closet. Do any exercise you want. The important point here is to start moving.
5. Limit your calories at snack time to no more than 200-250.
6. Don't eat for four hours prior to going to bed. If you go to bed at midnight, then don't eat after 8pm. Never go to bed feeling full!
7. Keep a journal. This isn't the "write-down-everything-you-eat-journal." It should be a journal where you write your thoughts and feelings, successes and failures, weights and measurements. It's your "everything-journal." You can record the foods you eat if you want, but that is not the sole purpose of this journal.
Get Healthy Lose Weight
When we are tired we tend to take in more sugar, caffeine and refined carbohydrates to give you an energy boost all of which can put on extra weight.
If you want to lose that excess weight try to get the right amount of sleep each night. Latest Research indicates a strong link between lack of sleep and increased weight and this may be just as crucial to shedding excess pounds as diet and regular exercise.
The average adult needs eight hours sleep a night, which means approx 9 hours in bed. People who sleep less than that have a 45% greater risk of being overweight and those who sleep less than four hours have a 75% chance of being overweight.
The research also shows that as childhood obesity has soared from 5% to 30% over the last 30years has something to do with why children are now sleeping two hours less per night.
The point is that if you want to lose weight, you will have to try to get more sleep. Go to bed early whenever possible and sleep late whenever you can.
Here are some other reasons why you should sleep more:
* Insufficient sleep has been linked with increases in fat tissue in the body and a loss of muscle strength and muscle mass.
* Lack of sleep causes a decrease in bone density, particularly in women because it can lead to osteoporosis.
Good sleep is as important as a service is for your car. It recharges your batteries, changes your oil and tops up your fluids so you can operate at peak function.
If you're having trouble sleeping, it might just be that you are lacking certain vital nutrients in your diet, leaving you feeling depressed or anxious and causing you to wake during the night unable to return to sleep.
Try and include the following foods in your diet for a better nights sleep:
Cereals
Unprocessed cereals contain starch and complex carbohydrate to fuel energy reserves and give a comfortably full feeling.
Starch is known to greatly increase production of the endorphin serotonin, which is the body's natural feel good drug. It acts to control moods, reduce anxiety and promote normal sleeping patterns.
Try a bowl of cereal just before bedtime; bread is also a good choice.
Oats
The oat flakes from which porridge is made are an excellent source of vitamin B6, which is needed to promote serotonin levels in the brain. Alkaloids in the grains can also have a relaxing effect.
Tuna
Tuna and other oily fish are an excellent source of calcium, a lack of which is said to cause anxiety.
So increasing the intake of these in the diet may well relieve stress-induced insomnia. Oily fish is also an excellent source of Omega 3 oils, which are essential for general health.
Pasta
A good source of protein for those who are lacking this nutrient and its endorphin-stimulating amino acids.
Pasta has a very low salt content, and is low in fat. It's rich source of complex carbohydrates to fill you up and because it releases energy slowly, helps you feel pleasantly calm.
A perfect food choice for relaxation before bedtime.
Bananas
Bananas are a rich source of potassium, a vital mineral for nerve function and a lack of which can cause you to feel depressed and in turn lead to insomnia.
Bananas also have plenty of serotonin stimulating starchy carbohydrate to relax you and are a good source of the amino acid tryptophan, also needed for the production of serotonin.
Nuts
Nuts are rich in B vitamins, proteins and selenium. Brazil nuts are the richest source of selenium.
Nuts are also high in protein, a lack of which can cause anxiety and depression. They contain both amino acids tryptophan and L-phenylalanine, which helps the body to produce those relaxing endorphins.
Strawberries
A source of vitamin C, which helps to produce endorphins and a good source of potassium, a lack of which can cause stress.
The red colour is due to a flavonoid, which seem to function as a biological response modifier or in other words they can change your mood for the better and help you relax.
In conclusion a lack of sleep changes your hormone levels and capacity to metabolise carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories.
So aim to get at least eight hours sleep a night and lose that weight.
Both Jules Sims & Famoustrainer are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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