Can Less Sleep Affect Weight Loss Efforts?

A lack of sleep can have a profound affect on your weight.  If you are not getting enough sleep you might skip your workout because you feel too tired, grab some takeout for dinner and go to bed late because you overate.  If this pattern is something that happens occasionally, there is no real issue with it.  The problem is that about 2/3 of North Americans do not get enough sleep each night.  Getting enough sleep is an important factor in your health and has as much of an effect on your weight as eating right and working out.

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Sleeplessness and Weight Gain

Getting too little sleep can promote weight gain.  When you skimp on sleep you are setting yourself up to make horrible decisions.  First of all, the lack of sleep wreaks havoc on the frontal lobe of your brain which is the area of the brain that is responsible for impulse control and decision-making.  A good comparison is being under the influence of alcohol or drugs where you simply do not have the mental clarity to make reasonable decisions.

Being overtired means that the reward center in your brain is in hyper-sensitivity mode and wants something to help you feel better.  You may be perfectly capable of controlling comfort food cravings when you have had a good night’s sleep but when your brain is starved for rest it tends to throw caution to the wind.

People who do not get enough sleep tend to indulge in late night snacking and their snack of choice tends to be high in carbs can boost blood sugar levels and increase the risk of pancreatic and breast cancer.  Sleeping too little can also prompt people to consume larger portions of every type of food which can also increase weight gain. Numerous studies have shown that sleep deprivation can lead to intense cravings for high carb foods that are dense in energy.  It all boils down to the fact that the sleepy brain has intense cravings for junk food and does not have the impulse control to say no to bad choices.

 

sleep can help with weight loss

Sleep Fights Hunger Hormones

Sleep provides your brain with important down time and it is important to get between 7 and 9 hours of sleep each night.  When you get less sleep your body tends to react accordingly and you may find yourself mindlessly snacking.  A lack of sleep has a profound impact on your fullness and hunger hormones.

Two of the major hormones at play here are leptin and ghrelin.  Ghrelin sends a signal to the brain that it is time to eat and when you do not get enough sleep your body makes more of this hormone.  Leptin tells your brain that you are full and when you don’t get enough sleep your brain gets the signal to eat more food.  When you consider these two factors together it is pretty obvious that not getting enough sleep can lead to weight gain.  A lack of sleep can also cause a spike in cortisol which is a stress hormone that causes your body to conserve fuel while you are awake.  This means that you are much more likely to hold onto your fat and it is going to be that much harder to lose.

When you have too little sleep you will also experience a spike in cortisol.  This is a stress hormone and it sends signals to the body that energy should be conserved while you are awake.  This makes it even more impossible to lose fat.  Studies show that those on a diet who cut back on sleep were losing 55% less fat even though they did not change their caloric intake.  They also felt hungry all the time and were not as satisfied after meals and had a lot less energy.

When you are deprived of sleep you feel metabolically groggy and you body’s ability to process insulin is greatly reduced.  If your body does not respond properly to insulin it has problems processing fats contained in your bloodstream and stores them as fat.  Too little sleep messes with your metabolism and can lead to weight gain.

How Can you Get a Better Night’s Sleep?

 

  • If you want to get a decent sleep you will need to do a few important things:
  • Avoid eating a heavy meal and drinking alcohol before bedtime.  Avoid coffee, chocolate, tea and soda after 2:00 p.m. because caffeine can stay in your system for several hours.
  • A bedtime ritual can help you to relax and get ready for sleep.  Relax and release, have a warm bath, read or meditate.
  • Consider a reliable sleep guide that can improve the quality of your sleep and help you to get to sleep faster.
  • Make sure that you follow a schedule which includes going to bed and waking up at the same times including on weekends.
  • Turn off your TV, cell phone or computer at least an hour before you head to bed.
  • Make sure that your room is completely dark because it sends a cue to your body to release melatonin which is a natural sleep hormone.

Review of 7 Steps to Health and the Big Diabetes Lie

Diabetes lie – is the medical profession, together with big pharma perpetuating a lie?  The 7 Steps To Health And The Big Diabetes Lie is a program that takes a no-nonsense approach to the ever increasing issue of diabetes and brings to light some important advice that can help people who are currently dealing with this condition. This informational guide is designed to help people learn about the importance of nutrition and how it can have a far bigger impact on what the pharmaceutical industry has made millions from – diabetes.

One of the first things that The Big Diabetes Lie does is expose the lies that big pharma has been promoting for a very long time now.

eat for better health and prevent or reverse diabetes

About The ‘7 Steps To Health And The Big Diabetes Lie’ Book

This book is an invaluable resource for anyone, regardless of their age or gender to find out more about diabetes and how they can optimize their health with proper nutrition.  The solutions offered by this program are based on reasonable and simple solutions which deal with some of the biggest health issues caused by diabetes and while informing people about all of the misinformation that has been popularized by the healthcare industry.

The Big Diabetes Lie is a comprehensive guide that offers huge value because it takes a no-nonsense approach to a variety of factors that affect health including inflammation and the body’s natural pH level.  Diet is the single most important factor that affects people who suffer chronic illnesses.  Once you understand more about how your body uses the nutrition that you provide it you can use that information to balance your hormones.

The Big Diabetes Lie focuses primarily on ways to optimize hormonal health and nutrition by discussing what foods should be eaten and which should be avoided.

reverse or prevent diabetes with healthy eating and exercise

Key Points of the Program

The program includes a nutritional guide and a cautionary tale on the dangers of diabetes medicines in 540 pages.  The main book contains 20 chapters which start with an introduction to nutrition, how it relates to the production of insulin and how the pharmaceutical industry takes advantage of people who are dealing with the early signs and symptoms of diabetes.  Hundreds of doctors and patients weigh in with their opinions and testimonials so that you can begin to see the profound effect that this program has had on so many people.

There is a 30-day diabetes plan included in this program which you can implement right away which will remove the toxins from your body that are preventing you from being healthy.  These toxins are from processed foods and from simple carbohydrates.  The detailed guide covers all that you need to know and eliminates the stress of starting out on a new path to better nutrition.  The guide is comprehensive and lays out the ground work to your new improved and healthier lifestyle.

The guide identifies all of the foods that can make diabetes symptoms worse and shows you how you can balance your diet.  You will learn about how sugar, fats, salt, caffeine, refined white flour and meat can affect your body.  You will learn how reducing the intake of toxins can help your body to heal itself and reduce your risk of diabetes or even reverse it.

Sugar is Evil

The worldwide pandemic of sugar consumption has a direct effect on the rise of diabetes cases.  Reports of diabetes-related amputations are on the rise and this book The Big Diabetes Lie exposes the current status quo and how it does not help millions of diabetics around the world. It has been shown time and time again that processed flours and white sugar and directly responsible for higher rates of morbidity but there is no ban on these items.

sugar is extremely damaging and should be banned

You will learn all that you need to know about freeing your body from toxins and giving it the rest it needs to recover.  This includes a comprehensive guide discussing a variety of additives that find their way into today’s most common foods, some of which we all eat on a daily basis.

You will learn about low-fat foods and the importance of avoiding processed foods and products that contain high levels of gluten.  Many people have inflammation that causes body pain and increased weight.  This program will help you to become enlightened and choose foods that support a healthier body and endocrine system.

 

Why Should You Invest in the 7 Steps To Health and The Big Diabetes Lie Book?

 

There are plenty of diet guides out there and this is not simply a rehashed guide or plain diet.  It exposes common lies that patients around the world are told by their doctors.  If you want to make a change to your life that can help you to reverse diabetes or avoid it altogether then you need to shift your thinking and make a commitment to a healthier lifestyle of cleaner eating.

This program is created by a doctor who supports all of his information with scientific research and studies that have been conducted around the world.  The information is presented in an interesting way to keep you engaged with illustrations and diagrams that explain how your body operates and how it deals with the nutrition that you provide it.

Many bonuses are included that can help you to keep you focused on the achievement of weight loss and having a lot more energy along with a total lifestyle change for the better.

The best part of this program is this.  Right now you are thinking about making a change and you feel ready, that is why you are looking around for more information.  When you purchase The Big Diabetes Lie package you will receive several PDF documents that you can instantly download and get started right away on the road to recovery and better health.  The PDFs include a nutritional guide and a guide to exercise and can be accessed from anywhere in the world.   You also receive recipes that are easy to follow and include pictures so you can see what the end result should look like.

You also get a 60-day money back guarantee which means you can try this product absolutely RISK-FREE.  If you find that you are not satisfied with this program for any reason, return it, no questions will be asked.

What is Included When You Purchase The 7 Steps To Health and The Big Diabetes Lie Program?

You will receive the main program, which is a lifestyle manual along with a series of other books, which will assist you in reversing diabetes and living a healthier lifestyle.

Your bonuses include:  ebooks entitled “The Dangers of Microwave Radiation”, “Death by Medicine”, “Raw Live Food Recipes”, “Amazing Health From Water” “MSG The Deadly Poison” “The Secrets of Antioxidants” and “The Miracle of Sleep”.  These ebooks will provide you with important tips and guidance that can help you to promote the healing of your body.

Final Thoughts

 

We have scrutinized this package and believe that the advice that is given within is solid.  It is backed by scientific studies and supported by medical professionals around the world.  If you are ready to get started, here is where you can download your PDFs:  Get Your Copy Now!

 

 

Could Your Weight Gain Be From Emotional Overeating?

emotional overeating image

Could emotional overeating be a problem for you?  Weight gain is frustrating enough, but when you can’t seem to identify the cause(s) of it, the frustration is compounded. Emotional overeating is somewhat sneaky  because it can involve mindless eating and it’s the sort of thing that can occur without you even realizing it. If you are having trouble figuring out what’s causing your weight gain, here are some tips on identifying emotional overeating (as opposed to just overeating).

Seemingly Unexplainable Weight Gain

If you are gaining weight and you can’t seem to figure out why, this is (ironically) a sign that the problem may lie with emotional overeating. As noted above, you often don’t know you’re doing it when it comes to emotional overeating. You may even be working out regularly and preparing healthy meals and still gaining weight, because you are mindlessly eating other foods when you feel negative emotions.

A Sudden Urge

Sources say that emotional “hunger” comes on quite suddenly, perhaps in the form of an irresistible craving for a certain food or just the urge to eat right now. True hunger is usually more gradual than that – unless you have low blood sugar or have gone a very long time without eating, true hunger does not usually take the form of an urgent need to eat a whole lot right away.

Depression

More and more the connection between emotional overeating and depression is being discovered. Do you feel depressed periodically? When you even think of feeling depressed, what goes through your mind? How do you cope? If you are picturing a big serving of your favorite comfort food, then this may be a sign that your overeating is emotion-based.

Stress

Are you going through a stressful time in your life simultaneous to your weight gain? Have you seen that pattern before? Stress, with its accompanying anxiety and other negative feelings, can trigger someone to overeat in response to those feelings.

Guilt

How do you feel after you eat? Are you consumed with guilt? Do you feel ashamed? These feelings are signs that you have a problem with emotional overeating. Normal eating to satisfy normal hunger does not make a person feel guilty.

Specific Cravings

As many parents know, genuine hunger usually means that you’re more open to various food options. In emotional overeating, though, cravings may be so specific that no other food will do to satisfy your “hunger.” You feel like you have to have that particular food to feel satisfied.

Working out can be a great way to relieve stress. Another thing you can do is keep a journal that identifies your emotions and when you feel hungry. If you notice that you are experiencing a lot of stress then the root of the issue is to deal with the stress and end your emotional eating. Find another outlet to relieve your stress and make sure that when you feel a “binge” coming on that you identify the feelings that you are experiencing and why you think you are feeling that way. Food is not the answer, and in fact it is going to make you feel worse. You are going to binge, feel bad, feel guilty and eat more food that you should not be eating. This is a vicious cycle and it has to end or you will never be able to lose the weight that you have gained. You can overcome this, the starting point is to keep a journal of your feelings as well as everything that you put into your mouth.

Do You Need A Coach?

i am your coach
Why should you get a coach?  Have you tried repeatedly to lose weight, but always fail in the long term? Have you tried every fad diet, extreme workout regimen, or other products on the diet market only to give up on the routine or have all of the weight return?

You are not alone.

Every year hundreds of thousands of people go on crash diets only to be disappointed with their results. Researchers at UCLA have found that dieting is not only ineffective, but can often make you gain more weight that you originally had after a small loss of usually only 5-10%.

In the United States, inactivity is a serious problem. It is extremely important to know that a person does not have to run a mile every day to be fit and healthy. Finding reasons to walk a mile by adding up daily steps, such as parking slightly further away from the mall or taking the stairs instead of the escalator, will end up burning exactly the same amount of calories.

Many people who struggle with their weight do not understand this; they see it as all or nothing. People who do not enjoy going to the gym or engaging in vigorous activity then see exercise as something that is completely beyond their reach.

Exercise is only one part of the problem – diet is the largest component of weight loss. People who have unhealthy relationships with food can struggle to keep themselves at their ideal weight. When food is sought for comfort or pleasure more than for nutrition and sustenance, recurring issues with weight gain and body image will inevitably result.

Many people do not actually understand their own bodies caloric and macronutrient requirements and they often overeat or indulge in the wrong types of foods.

Many people actually believe certain things they eat to be ‘healthy’ without understanding the key differences between nutritional benefits and caloric intake.

These people then eat the wrong foods in the wrong amounts; often believing they are doing the right thing. They are then shocked to learn they have not lost weight but often gain extra.

When they indulge in foods they believe are ‘wrong,’ they also feel shame and self-hatred, causing a downward spiral to more binge eating and an increasingly negative relationship with food.

Does any of this sound like you? Perhaps a weight loss coach is a viable solution to your problems.

What can a weight loss coach offer you?

Weight loss coaches are professionals who cater to individuals who have histories of diet and fitness regimes failing. They are sought out by people of all ages who struggle to reach their weight loss, health and fitness goals.

Weight loss coaches can help you by improving your relationship with food, teaching you how to exercise in ways that you will enjoy and actually sustain, and helping you to love and respect your body overall.

The objective of any good weight loss coach is to help you be your best physical self – and stay that way.

A weight loss coach can help you to:

  • Set measurable, realistic goals for your health and fitness
  • Understand why your diets and fitness plans have previously failed
  • Have better relationships with food and exercise
  • See yourself in a more positive light
  • Learn to love your body
  • Understand nutrition and calories
  • Consume the right foods
  • Exercise in ways that you enjoy
  • Become stronger, leaner and happier
  • Receive ongoing encouragement, motivation and support

When you are ready to try a weight loss coach, please contact me! coachmickeyk@gmail.com   I’m ready to help you.

Remember – there are no quick fixes when it comes to having a healthy body and lifestyle. Sustainability and long-term commitment are the keys to being the best you possible!

 

 

Protein Brownie Bites

Protein Brownie Bites

  • 1 scoop Shakeology
  • 1 tsp melted coconut oil
  • enough water to mix
  • few drops coconut extract (optional)

Mix all ingredients. Roll into small balls or press flat and cut into small bite-sized brownies.
Makes 1 serving.

  • 1 red
  • 1 tsp

Protein Brownie BItes
Print Recipe
Mix all ingredients. Roll into small balls or press flat and cut into small bite-sized brownies. Makes 1 serving.
Servings Prep Time
1 10 min
Servings Prep Time
1 10 min
Protein Brownie BItes
Print Recipe
Mix all ingredients. Roll into small balls or press flat and cut into small bite-sized brownies. Makes 1 serving.
Servings Prep Time
1 10 min
Servings Prep Time
1 10 min
Ingredients
Servings:
Instructions
Share this Recipe
 

Alleviate Autoimmune Symptoms by Eating Right

If you suffer from an autoimmune disease, you want to take a look at eating an anti-inflammatory and antioxidant eating plan to decrease, as much as possible, the inflammation and oxidative stress which are autoimmune symptoms.  Inflammation is a common symptom of an autoimmune disease but the significance of oxidative stress if underestimated.  This is where actual damage can occur to your cells with the production of free radicals.  I am not a registered dietician, but I do know how I feel when I eat the wrong foods.

Even after years of “eating healthy” it was pointed out to me that there were certain foods that I was eating that can cause inflammation and increase autoimmune symptoms.  Every morning I drink a smoothie with Shakeology, and I would put frozen banana slices into the mixture.  Guess what?  Bananas can be one food that causes inflammation.  Holy crap.  I stopped eating bananas, and my bloated, and swollen stomach started to shrink.

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Everyone is different, but I can assure you that if you have an autoimmune disease that there are foods, you should not be eating.  Find out what those are either by using an elimination diet (under your doctor’s care) or do it on your own if you are healthy enough.  Shakeology is an amazing tool because it contains a wide range of vitamins and minerals.  Since I started drinking this, my hair and nails are much healthier which tells me that I am absorbing more nutrients.  Proper nutrient absorption is something that most people with autoimmune disease experience.  This is why I love Shakeology so much because it is something that can make you feel absolutely amazing.  I go from literally having zero energy to feeling alive after I drink this stuff.Try Shakeology Now!

 

Day 1 of The Master’s Hammer and Chisel

Many women are afraid of weights because they believe that if they lift them it will make them bulky.  That’s ridiculous, really. There are so many amazing benefits that go along with lifting weights.   I chose the Master’s Hammer and Chisel because it is a combination program, 56 days in total, and it alternates cardio strength and balance (“Chisel”) with weightlifting and strength workouts (“Hammer”) which offers an amazing workout.  Here are some of the benefits of strength training:

 

  1. You Will Lose up to 40 Percent More Fat.  Lots of women think that cardio is what they need to do to get rid of belly fat, but if you lift weights you will lose pure fat as opposed to fat and muscle that you lose when you do only cardio.   When you lose muscle the sale weight will drop, but you don’t look that much better in the mirror.  Weight training helps you to protect all the muscle that you earn and also to burn more fat.
  2. You Will Look Better in Your Clothes.  Women between the ages of 30 and 50 lose about 10 percent of their body’s total muscle which will be replaced by fat over time.  This will increase your waist size since a pound of fat occupies 18% more space than a pound of muscle.
  3. You are Going to Burn More Calories.  When you lift weights you burn more calories even when you are doing absolutely nothing.  The reason for this is that once you complete a strength workout your muscles use energy to repair their fibers.  Researchers have found that people who did a total body workout using just three large muscle moves raised up their metabolism for up to 39 hours after their workout!  They also burned a larger percentage of calories from fat when compared to women who did not lift weights.  When you lift you get a better burn from exercise too.
  4. Your Diet Will Get Better.  When you are following a training regime it is a lot easier to stick to your diet plan.  When you put in the hard work you are generally reluctant to blow that work by cheating or overeating.
  5. You’ll Build Stronger Bones.  As we age, our bone mass tends to suffer and this can lead to an increased risk that you will suffer a serious fracture.  Just 16 weeks of resistance training can increase bone density and elevate your osteocalcin which is a marker in bone growth.

As a Beachbody Coach, I run challenge groups which help all of my challengers to get the most out of whichever program that they choose to do.  If you are interested in lifting some weight and getting cardio too, let me know, I would love to have you join my next group!

 

Continue reading Day 1 of The Master’s Hammer and Chisel