If you’ve reached a weight loss plateau, fix your sleep

Published on: 24 July 2017 Last Updated on: 11 September 2024

Trying to lose weight but it’s not working?

Yes, we understand your frustration. You are just zeroing into what exactly is hampering your weight loss, but all in vain. You are doing all the right workouts and you are following a strict diet. Then what’s going wrong?!

It is natural and obvious to blame your workout regime or your diet. But sometimes, none of them are real issues.

While you are busy choosing between following a new work out session and changing your diet, you probably don’t give a second thought to the most crucial part of the day- sleep!

And you’re not the only one; many fail to understand the importance of sleep.

It is the key that boosts your reward for the diet and fitness efforts. It’s almost too easy to relate and connect the dots, considering the statistic for obesity and those who suffer from sleep deprivation.

So what happens when you get less sleep?

When you have had a bad night of sleep, you tend to wake up exhausted, dazed and a little grumpy. The truth is that apart from your body and brain, it is also your fat cells that respond in a similar way. When deprived of sleep, you suffer from “metabolic grogginess.”

The hormones that control your fat cells may respond aggressively when you are sleep deprived. Your body’s ability to use insulin (the master storage hormone) declines drastically and eventually gets disrupted.

Fat cells start removing the fatty acids and lipids from your bloodstream and prevent storage when insulin stops functioning. The fats start to circulate in your blood and pump out more insulin.

The excess insulin starts storing all the fat and that too in all the wrong places. This means fat gets accumulated in tissues like your liver. This is how you tend to become fat and get diabetes.

Take your time to do the research and find more detailed advice on crafting a smart, healthy sleep regimen, from choosing a good mattress to organizing around your sleep needs (our favorite source of sleep tips, reviews and tips is TheSleepStudies.com).

If you are tired, you are going to start craving for more food!

Your hunger is controlled by two major hormones; leptin (produced in your fat cells) and ghrelin.

If your body produces less leptin, the more likely your stomach will feel empty. And the more ghrelin your body produces, your more a subjective feeling of hunger will be simulated. This happens although you would be trying to increase the number of calories you burn.

So, in turn, this increases the fat that is stored in your body. Sleep deprivation makes it impossible for you to control the leptin and ghrelin production in your body.

Also, when you don’t get enough sleep, the cortisol levels rise in your body. And you already know that the loss of sleep causes your body to produce more ghrelin. A deadly combination of high ghrelin and cortisol levels shuts down those parts of your brain that make you feel full and satisfied after a meal. This means you will be hungry all the time!

More injury, the more rest you need

Your reflexes also take a toll when you are sleep deprived. Your judgment is impaired and you may not be responding as accurately as you should be. And this can be extremely dangerous especially if you are dealing with heavyweight items.

Keep in mind that your body needs sufficient time to rest so that the cells can be regenerated and repaired.

So, now you know what to change- your sleep pattern!

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5 Natural Immune System Supplement Tips for Cold and Flu Season

The average American adult gets two to three colds per year. Additionally, 10% of us annually are stricken with the flu. The most frequent causes of the common cold are rhinoviruses, which enter your body through the upper respiratory tract. To help prevent infection, wash your hands regularly and dispose of tissues immediately. The immune system is the body’s defense system against organisms and invaders. Others try to boost their body’s ability to fend off colds by taking an immune system supplement or eating a vitamin-and-nutrient-rich diet. Quality is important when choosing the best vitamins and minerals for immune system health. Here are some superfoods that can help you remain a lean, mean, virus-boxing machine. 1. Garlic: Producing a pungent, appetizing smell when fried in olive oil to begin cooking many favorite dishes, garlic releases a compound called allicin when it is crushed or chewed. Allicin has been proven to boost the immune-fighting response of white blood cells when they encounter viruses. This includes those that cause common colds and cases of flu. Garlic can also reduce your chances of getting sick in the first place. In one study, a group of individuals who took a garlic supplement for three months had a 63% lower risk of getting a cold. Their colds also lasted 70% shorter. The smell of garlic alone can help open up your nasal passages to get your sinuses cleared out faster. It is also known to improve your mental health and lower your risk of heart disease. 2. Green, Leafy Vegetables: In order to prevent sickness during peak season, many folks improve their body’s fighting power by taking immune system supplements, such as those available at Wellspring CBD. You can also intake as many vegetables as you can to achieve a similar effect. Tasty veggies such as broccoli, kale, spinach, Brussels sprouts, and arugula contain a high level of vitamins C, K, A, and E, as well as minerals such as fiber, magnesium, and calcium. Vitamin C improves the immune system by boosting your body’s ability to absorb catechins, which are healthy antioxidants that also help prevent cancer and heart disease. In addition, it assists your body in absorbing iron, which is important to the immune system. Vitamin K prevents inflammatory diseases. If you are not a fan of cooked verdant veggies, try them in a salad with some Omega-3-packed nuts and antioxidant-loaded berries. They are also great in soups, stir-fries omelets, and wraps. 3. Onions: Another key ingredient in the famously flu-wrecking chicken soup, onions are low in calories and high in vitamins, minerals, and antioxidants. Onions are high in vitamin C, which boosts the immune system and protects the body against free radicals. They are also filled with other immune-boosting compounds like selenium, sulfur compounds, zinc, and quercetin, which is known for its histamine-fighting properties. 4. Ginger: This anti-inflammatory super-food is rich in antioxidants, vitamins, and minerals including magnesium and zinc, a powerful antioxidant known to improve immune function. Ginger contains hundreds of compounds and metabolites, some of which are known to contribute to healing. Try growing some ginger in your garden or indoor garden pot by planting the root with its eye bud pointing up, covered with 1-2 inches of soil. 5. Citrus Fruits: There is a reason why a hot cup of tea with lemon is so soothing when we are sick. It is the same reason we crave that tall, cold glass of orange juice when we have the sniffles. Citrus fruits are loaded with Vitamin C, which has been proven to reduce the severity of cold symptoms. It also prevents cell damage by free radicals. Additionally, citrus fruits include other health-supporting nutrients such as folate and calcium. Diet is The Best Immune System Supplement: Strengthening your immune system against infections involves eating healthy, vitamin-packed fruits and vegetables. Like a good immune system supplement, the right foods will leave you feeling energized and ready to tackle any challenge, even during flu season. For more information, read our blog Read Also: Why Vietnamese Foods Are The UK’s Favourite Meals

You Can’t Out-diet Your Training

The common phrase goes: “You cannot out-train your diet.” That is, you cannot use exercise to eat anything you want. Similarly, you cannot out-diet your training either, or simply, you cannot minimize calorie intake and increase workouts. Consumption of too many calories, or missing out on your cardio exercises will make your body experience constant weight fluctuations. However, the intensity of your workouts should not rely on how much calories you take. People tend to think that starving themselves while burning more calories will help deal with excess fat in the body. In reality, though, this approach does not work. For you to build muscles, you have to burn calories. Cutting your calorie intake can even reduce your muscle mass and size. Quality muscles can also be obtained by use of winstrol compresse - Samento, an anabolic steroid available in both oral and injectable forms. Why out-dieting does not work Restriction of calorie intake and increment of cardio exercises for burning calories will definitely result in the loss of muscle mass. Nobody likes losing muscle, because muscle burns calories even when they are in the state of rest. Muscle tissues can burn calories when you are sleeping. An increase in metabolism can be enhanced by increasing your muscle mass. The greater your metabolism, the more calories you can take. Do not eat less to cut on your calorie intake, neither exercise more to burn calories This method is counterproductive as it hampers the body's natural ability to burn calories on a daily basis. Instead, to improve the body composition, put your focus on how you can build your muscles, and how you can grow stronger and fitter. This way, your metabolic flexibility can be improved. Building skeletal muscles increases the energy requirements of the body and burns fatter. This means that the more the muscles you have, the easier it is to burn fat. Muscle can only be built by training, something that will not be achieved with just diet. Read More: 8 Fitness Hacks That Will Make Your Life Better Train for performance Training for performance is a very motivating approach as the intake of calories is not restricted. You should focus on performance and not the numbers shown on the scale. This makes you strong physically and mentally, thus boosting your confidence. Performance training involves the use of compound exercises like deadlifts. These exercises work on a lot of muscle groups at the same time. This induces the secretion of growth hormones, which in turn increase muscle mass and density. Read More: 7 Ways To Kick Off Your Fitness Routine Do intermittent fasting Fasting scares a lot of people, but if it is carried out in an intermittent manner then it can be effective. Your metabolic flexibility can be improved by skipping breakfast. If you want to burn fats then your body must be taught how to fast. Consumption of adequate calories is healthy as it helps fuel your workouts. Slashing of calorie consumption and spending more hours doing cardio does not really work, but rather, makes you feel miserable. Strictly depriving yourself calories and doing excessive cardio exercises leads to failure. Examine your diet and training regime closely. Train for muscle development and not for burning fats. You do not have to starve your body to burn fats. Read More: What Are Popular Mind And Body Exercises Available At A Gym? Who Can Benefit From The Elliptical? 5 Common Weightlifting Mistakes Women Should Avoid

How To Encourage Your Teen Daughter To Seek Eating Disorder Treatment?

Over half of teen girls use behaviors to control their weight; according to NEDA, these behaviors can be risk factors for the development of an eating disorder. Eating disorders among young girls are quite common. If you are the parent of a teenage daughter who may have an eating disorder and feel she needs help, it can be a lonely experience. Teenagers who fear gaining weight can be adamant about not seeking the treatment they need. There are a few ways you, as a parent, can encourage your daughter to seek the best eating disorder treatment without forcing her into an uncomfortable situation. Different Ways To Conduct Eating Disorder Treatment There are multiple ways you can opt for eating the disorder treatment in your favor Work out the plans that can work well for you. Do not make your choices in grey that can have the potential to grow your appetite in the right direction. Identify the ways that can work well in your favor. 1. Approach Her Privately First Those who struggle with an eating disorder often feel shame and guilt about the issue. When beginning the conversation, one or both parents can speak to their daughter privately about the issue and why eating disorder treatment could be a positive step to recovery. 2. Let Her Know She's Not Alone Even though eating disorders are common among young ladies, many adolescents can feel alone in their eating disorders. DoSomething.org states 95 percent of those with an eating disorder are between the ages of 12 and 25. By showing your teen daughter statistical information about how many teens have dealt with eating disorders, sought eating disorder treatment, and recovered, she may feel encouraged to move forward in her recovery. 3. Try To Avoid Simplifying The Issue: If not fully understood, it can be easy to simplify the issue and tell a teen daughter to simply stop doing what they are doing or to feel as if treatment should be a simple process. Approaching a struggling teenager in this manner downplays the issue, which in turn can make a child feel even more shameful and guilty about the behavior they cannot control. The best eating disorder treatment programs approach adolescents using a multi-faceted therapeutic approach. It is important to convey to your child that recovery can be something only a professional eating disorder therapist can help them with. By letting them know how seriously you take the problem, they may begin to understand, or even mirror your concerns. 4. Accept A Potential Negative Reaction: The first few times you approach your teen daughter about her eating disorder, she may deny the issue or react in an angry or negative fashion. In order to understand these reactions, it is imperative to understand what your child is feeling about treatment. Many of the negative reactions and anger stem from fear of what will happen during eating disorder treatment. As difficult as it can be, it is critical to be accepting of these negative reactions. Acceptance and understanding do not mean you give up on encouraging treatment; it means you validate their concerns while maintaining your own. Meet any negativity with the reiteration of your concerns about the eating disorder, her health, and the importance of getting help. Continue to keep the dialogue. With proper therapy and treatment, 60 percent of people with an eating disorder achieve recovery. If you are struggling to talk to your teenage daughter about her eating disorder, reach out to us at Monte Nido. We are a multi-faceted treatment provider with multiple facilities dedicated to helping patients overcome eating disorders. Final Take Away Hence, these are some of the core factors that can work well in your favor and you have to make sure you do not fall back in your prices. Try to achieve your objectives in the best possible manner that can work well in your favor and in the best possible ways. Make your choices in the right direction before making the right decisions from all angles. Work out the plans that can help you to lead a steady life. Read Also: Tips To Lose Weight Naturally 10 Healthy Habits To Improve Your Health The Top 4 Health Benefits That You Can Get From Wall Soundproofing!

If you’ve reached a weight loss plateau, fix your sleep

So what happens when you get less sleep?

If you are tired, you are going to start craving for more food!

More injury, the more rest you need

A Guide To Ear Wax Removal From Camden Opticians

How Can A Cardiologist Save Your Life?

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

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5 Natural Immune System Supplement Tips for Cold and Flu Season

You Can’t Out-diet Your Training

How To Encourage Your Teen Daughter To Seek Eating Disorder Treatment?

If you’ve reached a weight loss plateau, fix your sleep

So what happens when you get less sleep?

If you are tired, you are going to start craving for more food!

More injury, the more rest you need

Share this Article

A Guide To Ear Wax Removal From Camden Opticians

How Can A Cardiologist Save Your Life?

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

Recent

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