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Soloflex Weight

If You Snooze, You Just Might Lose! Pounds That Is

As a woman living in the 21st century you probably place getting a good night’s sleep way down on the bottom of your to-do list or maybe not at all. Perhaps you have a demanding full time job or two, a husband, a dog to walk, household chores, a lawn to mow, grocery shopping to do and meals to prepare. And then there are the kids! Play dates, after school activities, swimming lessons, baseball games on the weekend, noses to wipe, wounds to heal, cookies to bake, homework to help with and birthday parties that need planning! Whew! That’s tiring, but who’s got time to sleep? Sorry to tell you but the consequence of being so selfless could mean a bigger waistline! Talk about a double edged sword!

Studies have shown that a lack of quality sleep (less than 7 hours a night in general) can inhibit weight loss and in fact promote weight gain. Sleep (or lack of it) affects the hormones leptin and ghrelin. Leptin is a hormone produced in our fat cells that sends messages to our brain letting us know when we are full. Ghrelin on the other hand is produced in the gastrointestinal tract and stimulates our appetite. Together, these hormones work in a give and take fashion, informing us of when it’s time to chow down.

In even a slightly sleep deprived state, leptin levels are driven down, causing us to feel hungrier regardless of how much food we have consumed. In the same situation, Ghrelin levels rise, stimulating the appetite. It’s a diet danger double whammy, quite possibly resulting in weight gain.

Stanford University, in conjunction with the University of Wisconsin, conducted a study in which 1,000 volunteers reported the number of hours they slept each night. Doctors measured their levels of leptin and ghrelin while also charting their weight. The study found that indeed, the participants that had slept less than 8 hours per night had higher levels of ghrelin, lower levels of leptin and higher body fat percentages. In fact, those that slept the least weighed the most.

The quality of sleep appears to contribute to weight as much as quantity. Just because you are in bed for 8 hours, doesn’t necessarily mean you are getting a good quality, uninterrupted snooze. Most of us need 7 to 9 hours of sleep per night yet most don’t get anywhere near that much on a regular basis. Like anything else in life, you need a plan or a routine for getting plenty of quality sleep. Here are a few ways to train your body and mind into falling asleep faster and resting more soundly.

1)      Go to bed and get up at the same time everyday. If you normally go to sleep at 11p.m. and rise at 7 a.m., follow that routine on your days off as well. Try to keep the same sleep/wake cycle every day and your body will become accustomed to the schedule.

2)      Get ‘ready’ for sleep. Try to unwind at least 30 minutes before you retire, letting your body and mind relax and let go of the day’s stresses. Use a journal to jot down any thoughts or concerns that may be on your mind as a way to resolve any issues.

3)      Make the bedroom a sanctuary for relaxation. Keep a calm, pleasant atmosphere that is conducive to restful sleep. You should feel at peace entering your bedroom so that your mind associates it with tranquility.

4)      Keep the office in the office. Your bedroom needs to be a completely different space than where you work in order to truly feel relaxed. Focus on the task at hand which is getting some quality shut eye.

5)      Eat a balanced and nutritious diet. Keeping your body well nourished and blood sugar levels stable throughout the day helps improve sleep. You won’t wake up hungry in the middle of the night if you are well fed.

6)      Work it out! Consistent exercise improves health in general leading to a better nights sleep. You’ll fall asleep faster and toss and turn less often. Endorphins are increased making it easier to handle whatever the day throws your way, so that when it’s bedtime your thoughts are put to rest as well.

Make your bedtime just as much a rule for yourself as it is for the kids. The benefits of a good, sound, quality sleep are numerous. You’ll enjoy a better mood, more patience, more energy and last but far from least, a healthy weight! Nighty night!

About the Author

Shauna Weiss is personal trainer and nutrition consultant specializing in Online diets and exercise prescriptions.

http://www.healthy-womans-diet.com/online-packages.html

Is this a good Idea, will I see results?

Well I am 15 years old, female, 140 lbs and about 5'3.
I was wondering since I am still young, making it easier to loose weight, would it be a good idea to jog maybe an hour or two a day, 6 days a week, While doing light weight exercising on my Soloflex 6 days a week. Also to this I would be consuming about 1300-1400 calories a day, in healthy foods.

Is this A good idea, and if it is or isn't, how long would this take to see visual results?

Eat healthily with lots of veggies, lean meat and complex carbs and exercise, like walk or jog, you will not have problem losing some fats.

I am on low carb, low fat, high fibre, high protein and a hour brisk walk 5 times a week, and I have lost 31lbs and gain better health. I am now maintaining my 108lbs for more than a year. I don't even count calories, carbs, fats, proteins or points.

Details in my blog
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