Get Some More ZZZZZZZssss

Want to get fit for 2016? A lack of THIS could be making YOU overweight

LACK of sleep could be what stands between you and a flat stomach this year, according to new research.

By FELICITY THISTLETHWAITE

PUBLISHED: 09:35, Fri, Jan 1, 2016 | UPDATED: 09:55, Fri, Jan 1, 2016

 

A lack of sleep could be making you fat, according to a new study

One in three Brits suffer from poor sleep and that may be affecting you in more ways than you realise. 

New research identifying impacts on appetite, emotional processing, and even reducing hand eye co ordination, has been revealed. 

According to the NHS, research has found those sleeping for fewer than seven hours a day are 30 per cent more likely to be obese, which is potentially linked to disruptions to the hormones controlling hunger and fullness.

Another study discovered people with 'fragmented sleep' had higher after-dinner desires, shifted insulin concentrations and lowered fullness scores. 

It's believed the less you sleep, the less you exercise and the MORE you eat

 

And studies of adults at risk of type 2 diabetes found sleep restriction reduces the amount - and intensity - of any exercise completed. 

When the sleep of participants was reduced, it was found they did less exercise and were generally more 'sedentary' than usual. 

This suggests poor sleep could lead to increased food intake and snacking. 

Research also found disturbed sleep impacts on cognitive function - impairments to memory, attention and alertness were all affected. 

Top tips for sleep

If you’re struggling with poor sleep, why not try some lifestyle changes - you might find a good night’s sleep a lot less elusive.

• Having a consistent sleep routine is important for good ‘sleep hygiene’. Aim to go to bed at the same time every night and get up at the same time each morning- even at the weekend. It might seem like you need a lie in to make up for the sleep you have missed, but to break a cycle of sleeping problems you need to train your body into a good sleeping pattern. Introducing a relaxation or ‘wind down’ hour before bed should also be helpful.
  
• Valerian root extract has been used for centuries as a trusted sleep aid due to its natural sedative effect. This soothing ingredient can be found in Kalms Night tablets (www.kalmsrange.co.uk), to relieve sleeplessness. Drift off to sleep peacefully and wake up ready to face the day.

• Replace caffeine and alcohol with hot milky drinks. Alcohol won’t help you sleep properly and can reduce the quality of sleep. Caffeine is a stimulant and best avoided if you are struggling with poor sleep, as it can be present in the system for four to five hours before wearing off. If you are having trouble cutting out caffeine, try to gradually reduce your intake and avoid drinking it during the afternoon and evening.
  
• Time vigorous exercise for the morning. High intensity exercise at night can make you more awake and mean you find it harder to get to sleep, however a relaxing activity such as yoga in the evening may be helpful for sleep. Maintaining an active lifestyle and regular exercise earlier in the day should help sleep quality overall.
  
• Make your bedroom a shrine to sleep. Ensure you have a comfortable bed and pillows and aren’t disturbed by excess noise or light.  Also avoid using smart phones and tablets or watching TV before bedtime as the light they emit can be disruptive for sleep. If your bedroom is too hot or cold, this may also affect you drifting off or disturb your sleep during the night.

If you try to address your sleeping problems but your symptoms persist beyond 3-4 weeks, you should consult a doctor to check whether there may be an underlying cause for your sleep problems.

 

Source: http://www.express.co.uk/life-style/diets/630648/Lack-of-sleep-eat-more-fat-how-to-get-thin-diet

 

 

 

For People who Live to Eat!!

12 Weight Loss Tips That Have Nothing To Do With Giving Up Food

For people who live to eat.

 

 

• Kate BratskeirFood and Health Editor, The Huffington Post

Life's short and food is glorious. 

If you're trying to hit weight loss goals in the new year, you may have decided all those tantalizing office snacks and dinners out are off the table. But luckily, losing weight doesn't have to require giving up your favorite foods. Often, just a slight tweak to your environment or behavior, rather than changing the actual menu, is all it takes. 

Check out the 12 tips below, which can help you stay on top of both your food bucket

1. Eat off a Plate, not out of the bag.

Seeing is believing, so it's important for portion control that you see how much of a snack you're ingesting before you dive in. Otherwise, you could consume way more than you mean to. If you're truly devoted, you might divide a snack into individual portions even before you get munching (store the rest for later in sealable plastic bags). This'll help you stick to one serving.

 

2. Make that plate a small plate.

Many studies have examined if eating from a smaller plate helps people consume fewer calories. According to a recent analysis published in the Journal of the Association for Consumer Research, reducing plate diameter by 30 percentreduces the amount of food eaten by 30 percent. Simply changing the size of the plate from which you serve yourself could help you cut calories. Pretty cool. 

 

3. And a blue one.

This suggestion is based off a series of studies that found when a food's color contrasted with the plate on which it was was served, fewer calories were consumed. In one experiment, researchers found that people ate more spaghetti and marinara sauce when it was served on a red plate that matched the sauce than when it was served on a white one. The contrast, according to the scientists, makes the portion appear larger. Experts often recommend blue because not many foods are blue, but if blue doesn't fit in with your kitchen decor, fear not. To put this trick to work, just make sure your plate doesn't match the color of your 

4. Drink out of a tall, skinny glass.

 Cocktails may look fancy served in a short, wide glass, but that may prompt an over-pour of calories. One study found that people pour 30 percent more liquid into short glasses compared to tall, skinny glasses of the same volume, overestimating how much they're really pouring. With that big pour, your also getting 30 percent more calories.

5. Skip the commercials.

Seeing food on TV will make you want food in your belly. Research published in Health Psychology examined the effect of food-based television advertisements and concluded the impact was big: Exposure to food advertisements caused people watching TV to snack more. The snackers were not necessarily driven to eat the product being promoted, but snack food in general. Similarly, watching cooking shows for recipe inspiration has been linked with a greater risk for obesity. Switch off "Top Chef" and record your favorite shows -- thereby gaining the power to fast forward through ads -- to defeat TV's almighty power to induce hunger.

6. Hide your junk food.

Out of sight, out of mind. Just as seeing food on TV induces cravings, not seeing food may help reduce them. One experiment published in the International Journal of Obesity found that office workers ate fewer candies from a bowl when the bowl was opaque or covered compared to when it was clear. You can implement this trick at home by putting your junk food in colored containers or placing it behind healthier options in the pantry.

7. And put your healthy food in plain sight.

Organize your fridge like a mullet: Business in the front, party in the back. The office candy bowl study found that when food was more visible and accessible, people tended to eat more of it. And in a separate study, researchers compared the consumption of apples and popcorn based on proximity, finding that people ate more of whichever offering was closer. Replacing the candy bowl with nutritious foods like fruit, and get your better offerings front and center. 

8. Chew, for goodness' sake.

 This is a simple one: Make a point to chew your food well rather than slug it down. Chewing will make you eat your meal more slowly, which research shows will make you ingest fewer calories. Taking time to chew your meal gives your body more time to register fullness, so you can stop when you feel full rather than when you're stuffed.

9. Get some sleep.

When in doubt, sleep. Sleep appears to be a miracle solution for ailments across the board: It can boost your mood, improve your performance at work and even hamper headaches. Extensive research has shown that people who sleep fewer hours are more likely to be overweight. When you're running on empty, you feel hungrier than you would with quality rest.

10. Play Tetris.

If you've got a food craving, treat yourself to a good old-fashioned game of Tetris rather than attempting to "wait it out." A 2014 study revealed that visual-based tasks like playing a game decreases feelings of cravings (Angry Birds will probably work, too). Researchers say much of a craving is image-based, so distracting your mind with something else that is visual can minimize the strength of a craving.

11. Stop wearing sweats.

"Wearing stylish clothing that makes you feel attractive -- as opposed to comfy sweats and lounge wear that hide your body -- will encourage you to eat in a way that shows you care about your appearance and your body,” clinical psychologist Katie Rickel told Grandparents.com. Dressing the part can serve as a good reminder of your goals.

12. Take the proverbial chill pill.

Chronic stress can be a major cause of weight gain, so it's in your best interest to relax a little. Pinpoint the root of your stress and address it: Consider talking your problems out with a friend or therapist, and be proactive about mitigating them. You might consider participating in some stress-reducing activities: Deep-breathing, yoga, listening to music and taking a nap have all been shown to help calm nerves.

 

 Source: http://www.huffingtonpost.com/entry/weight-loss-tips-still-eat-like-a-boss_5695318ee4b05b3245da8423

 

5 Foods You Should Never Eat Before Bed

. Cakes and DoughnutsWe all know that going to bed on a full stomach can do more harm than good, but if you must eat late at night, these are the foods you should avoid. From replacing caffeine with soothing herbal teas and sweet cereal with plain popcorn, you can make sure that eating late doesn’t result in a sleepless night.

1. Red Meats

Any food that’s high in protein such as steak and lamb digest much slower than fresh fruits and vegetables. As your mind prepares to go into sleep mode, your body will be working hard to digest all that protein. If you’re eating late at night, stick to fresh produce and up your protein intake during the day.

2. Cakes and Doughnuts

Sweet, fatty desserts like cakes and doughnuts are digested at a much slower rate than other foods. Avoid sugary snacks before bed to ensure a good night’s sleep. If you must have something sweet before bed, try something like coconut flakes or dried mango.

3. Sweet Cereal

Digging in to a bowl of cereal may seem like it’s better than a burger, but with all that sugar-packed cereal giving your blood sugar a rollercoaster ride, you’ll be storing it all as fat as you sleep. Try a bowl of popcorn instead – and not the caramel-covered ones!

4. Alcohol

Yes, it’s not technically food, but is definitely an important one to remember. You might think that alcohol will send you straight to sleep but in fact, it has a dehydrating effect on the body. This lack of water will slow down all the good restorative work your body would otherwise do while you’re asleep. If you must have an occasional drink before bed, ensure you’re drinking plenty of water too.

5. Coffee

It might sound like an obvious one but there’s a good reason people say you should stay away from coffee at night. And while technically it's a drink and not a food, the caffeine in coffee, fizzy drinks like cola and believe it or not, chocolate will stimulate your nervous system and keep you awake at night. If you must have a hot drink before bed, try something a little more soothing – herbal teas like chamomile are great.

Source: http://www.foodnetwork.co.uk/article/5-foods-you-should-never-eat-bed.html?utm_source=taboola&utm_medium=referral&utm_campaign=content