Have you ever considered that the amount of sleep you get can affect your health and your weight?
Let’s face it, when we’re tired we tend to make fewer healthy choices throughout the day, and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks. When we’re tired, we also tend to skip the workout we had planned for the day.
For many people, this is an ongoing cycle that’s tough to break. Adequate sleep sets the stage for everything else.
“When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. Studies have shown that people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours. Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin. Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs” – WebMD Sleep can also affect your immune function, aging process, memory, learning and metabolism. Yes, adequate sleep is a big deal!
To get more sleep, set a goal of what time you need to be in bed each night to get the 7-9 hours you need. Try it this week and see if you notice a difference with your energy level and your eating habits.
I’m committing to getting _______ hour of sleep each night this week. I will do so by going to bed at _______ p.m. I will do so by eating/or not eating _______
Strategy #2 – Cook More Meals at Home
When you cook more meals at home, not only do you tend to eat healthier, but you can also save time, money and calories.
By cooking once and eating two or three times, you are being extremely efficient. If you cook a meal and make a double or triple batch, you’ll have left overs for lunches or another dinner.
It’s much easier to eat healthy when you are the one selecting the ingredients and preparing the meals. I know it takes more time to plan and prepare yourself, but if you are looking to lose or maintain weight, feel better and save money, it’s definitely worth the effort.
On the nights that I know we have other activities going on with the kids, the crockpot (slow cooker) is a HUGE help!
Ask yourself: What nights can you plan to cook at home this week?
Need meal ideas? There are so many great websites for recipe ideas.
If life is just way too hectic, you can use services that deliver meals to your office or home that are as close to a home-made meal as possible. You will most likely need to order your meals for the week at the beginning of the week. Another option is for you to stock up on assembled meals, freeze them and use as needed. You’ll spend around 30 minutes choosing and ordering online. This option is super convenient!
Strategy #3 – Don’t Skip Meals
I see this quite often in my health coaching practice. It is common for people to think that when they skip a meal, they are ‘saving’ calories. What happens though is it backfires!
By mid afternoon or early evening, you are starving, and then you feel like you have no ‘willpower’ as you eat anything in site. Our bodies need fuel in the form of food to function. When you deprive your body of food, it screams out for what it needs – FOOD. Willpower does not do it. You end up overeating and then end up feeling guilty.
The lesson here: Skipping meals sets you up for failure and feeling guilty.
Aim to Eat three balanced meals a day and when needed, healthy snacks in between your meals. You will notice you get through the day with a more constant flow of energy. When you take the time to plan your meals for the day, you can make healthier food and snack choices. It is much easier to make unhealthy choices when you need to eat something NOW and you just grab the closest thing you can find.
This week, try planning your meals ahead of time. If this task seems too daunting, start with 2-3 days at a time. Be sure to not skip meals. Notice how you end up eating fewer calories during the day and most of all, how much better you feel.
Strategy #4 – Reduce Stress
I realize this is not always an easy thing to do. Most of us are juggling way too much and going through the day at high speed, trying to get more and more accomplished. By having a high stress level, not only is it harmful to your health, it’s harmful to your waistline as well.
When you are constantly under stress, hormone levels, like cortisol and insulin are elevated. The elevation of these two hormones can sabotage your weight loss efforts and actually cause weight gain.
‘Feeling stressed can create a wide variety of physiological changes, such as impairing digestion, excretion of valuable nutrients, decreasing beneficial gut flora populations, decreasing your metabolism, and raising triglycerides, cholesterol, insulin, and cortisol levels.’ – Mercola.com
While you think you can “handle it”, we are not meant to be under constant stress. After a while, it takes a toll on you. If you are doing everything right as far as diet and exercise, but you are under stress everyday, you are not going to see or feel the results you want.
Here are some ways you can reduce your stress levels:
Re-assess your reaction to the situation – often times we fall into a pattern of reacting to certain situations in ways that are not serving us. Take the time to talk about your concerns and be willing to adapt your ways if necessary.
Time management – planning too many things in a short amount of time is sure to leave you overwhelmed and stressed. Instead, plan ahead, set a realistic number of tasks in relation to the time you have at hand. Clear, achievable tasks will leave you calm and focused.
Get social – interacting with another human being, communicating your thoughts and feeling understood is calming and helps put things into perspective. So make sure you turn to someone who is positive and a good listener.
Moving – be it in the form of exercise, dancing to your favorite song or running around playing with your kids, moving plays a key role in reducing and preventing the effects of stress.
Coffee and sugar – be mindful of the amounts of coffee and sugar you are consuming per day. They give you a temporary “high” that ends with a crash in mood and energy.
Strategy #5 – Slow down, chew more
Simple changes to how we approach our food can make a big difference.
The breakdown of food starts in your mouth. When you chew your food, it breaks into pieces and mixes with saliva so your body can better absorb and use it. Taking the time to chew –ideally each bite of your food 30-40 times or until it liquefies) make digestions easier and means you will assimilate more nutrients. It also means you will feel full sooner and in turn, consume fewer calories, while still feeling full. This a great way to lose or maintenance your weight.
The next time you eat, give it a try! Before you eat, take a deep breaths and relax. Focus on the meal you are about to eat. Do your best to chew each bite 30-40 times and see how you that goes. Tune into how you feel once you have finished your meal.
When you get used to doing this this, you won’t have to count your bites any more. You will know from the texture of your food (completely liquefied) when to swallow. Remember, your stomach doesn’t have teeth, so the more you can break down the food in your mouth, the easier it will be for your body to digest it, for nutrients to go into the bloodstream leaving you feeling lighter, eating smaller quantities, with better digestions and definitely more energetic.
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