Here’s an interesting story we’d like to tell today. There were two friends, one was a budding model and the other was a college-going girl. They both preferred to stick to healthy diet plans (as suggested by their dietitians) and working out regularly. However, their fitness levels started to differ after a few months when the model was more approving of late nights shoots and consequent binge eating.
You may well imagine the result.
Sleep and eating patterns form a major part of our well-being. The former, in particular, can affect our weight loss patterns in a subtler but certain way. No matter how hard you try to remain in shape, if you are not taking sleep for adequate hours every night, you would lose most of the hard work that you had done to stay in shape.
Usually, we need six to eight hours of undisturbed sleep at the night. Anything less than this would lead to waking up lethargic and unfulfilled in the morning. This may change on a person to person basis, depending on his physical activity.
Our body works on the principle of exchange of energy and it does so through the cells in the body. We lose and gain several thousand cells every day, and sleep is the only way that helps our body run the process efficiently and prepare for the next day. It is like restarting a PC after reinstalling software.
It is important to understand that our metabolism process works as per our eating and sleeping habits. Any disturbance in even one of them leads the other to get disturbed too, and the consequence is usually seen in irregular energy levels and weight patterns.
Tip: Here’s how to set your metabolism process right every morning.
You can improve your sleep patterns in the following ways. They would also help you in shedding some extra pounds, lose some stress, and motivate you to do better:
1. Reduced cravings
The more time you are awake, the higher is the number of calories you consume. According to a study, several sleep-restricted participants (sleeping from 4 to 8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. to 8 a.m.). It was mostly because they consumed 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep.
2. Encourages Portion Control
A Swedish study was conducted on the ideal portion size. It involved a computerized test done on well-rested and sleep-deprived people who were offered different serving sizes. The results highlighted that sleep-starved people added 35 additional calories in snacks as compared to their counterparts.
This makes it very clear that those sleeping less may consume more calories because of inappropriate portion size and reduced focus.
3. It helps burning calories
Along with ensuring more energy for daily tasks, a good night's sleep also helps in torching calories even when you are not working out. American Journal of Clinical Nutrition explicated that people having normal sleep burned 5% more calories when at rest than their counterparts. Such individuals may burn 20% more calories after a meal in comparison to sleep-deprived people.
Also read: Fats And Calorie - How Much In A Day?
4. Lack of sleep sabotages workout routines
When you are short of sleep, you are likely to feel tired and weak. Since you don’t feel competent enough physically, your workout routines are bound to suffer. Sleep is important to recharge your body for daily tasks and being unable to take naps makes it difficult to manage routine tasks effectively.
5. Boosts Fat Loss
Sleep proves to be beneficial to boost the fat loss procedure of your body. The weight loss results of people consuming the same calories and taking a sleep of 8.5 hours versus those who slept for 5.5 hours highlighted that both the groups lost about 61/2 pounds but more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants.
It is a common saying that you should never go shopping when hungry, exhausted, or tired. A study highlights that sleep-deprived men bought nearly 1,300 calories in food more than well-rested men regardless of their hunger.
The BMI of people who slept for less than 7 hours was more than people who slept more than 9 hours. Thus signifying that proper sleep has an equivalent role to play in the weight loss process like diet control and exercise.
Shut down your computer, cell phone, and TV at least an hour before you hit the bed.
Save your bedroom for sleep and relaxation rather than work or entertainment.
Create a bedtime ritual. It’s not the time to tackle big issues.
Don’t drink coffee or cola drinks late at night.
Spray some soothing fragrance in your bedroom.
Wear proper fitness tracker that tracks sleep patterns.
Stick to a schedule, waking up and retiring at the same time.
Turn out the lights as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.
Herbal Tea is an amazing beverage to keep you warm in winters and cool in summers. Green tea is caffeine-free and offers enhanced infection-fighting characteristics. You may drink it every day to get rid of nausea, colds, indigestion, seasonal infections, and sleep disorders. At the very least, switching to these herbal or green teas is always a welcome step to stay away from caffeine-laden drinks and alcohol.
It would be important to stay consistent with this habit. It is difficult to lose weight by just drinking tea in two weeks without proper fitness schedules and sleeping patterns. You might want to consult a professional nutritionist today to know her opinion about the time and dosage of this health drink that would suit you the best. We recommend not going beyond her recommended dosage.
The range of herbal teas is vast as are their benefits. Let’s have a look at different types of teas that can help improve your health and quench your thirst at the same time. Persisting with them every day would help you shed some extra flab to stay resilient against infections and illnesses.
Green Tea is the most widely known type of herbal tea. It has a high concentration of an anti-aging plant chemical called EGCG that reduces the free radicals. Drinking this beverage also helps the body detox naturally. Green tea may be better than coffee in several aspects.
Researchers examined the effect of green tea on patients with chronic lymphocytic leukemia & found that most of the individuals’ lymph node sizes decreased by 50% or more. Drinking this healthy beverage is also linked to prevent deterioration of brain cells and to help you stay sharp.
Peppermint Tea can also be made using fresh herbs from the garden. It reduces abdominal gas, bloating, and cures muscle spasms. It is one of the best teas to reduce tummy fat because it heats your body and makes it sweat, thus helping you lose weight faster. This tea should be avoided in case you have been facing indigestion or heartburn problems.
Several studies have shown that women who consumed oolong tea burned a larger amount of fat in comparison to those who don’t. This tea plays an active role in activating enzymes that cut down fatty cells called triglycerides. It also contains niacin, a part of vitamin B that helps in detoxification of the body and the antioxidants prevent tooth decay.
Mate tea is made from the leaves and twigs of a yerba mate plant. This tea tastes very similar to coffee. It has more than five times the antioxidants as compared to green tea. A good cup of mate tea can help with allergies, increased metabolism, and digestive disorders.
Echinacea purpurea is a commonly used natural compound that helps in fighting infections such as the common cold and similar respiratory infections. When consumed every day for a few months, this tea helps build enough resistance to prevent infections like the common cold and cough.
White Tea is another health multitasker. Researchers have shown that it offers benefits to people with diabetes. A study highlighted that intake of white tea results in improved glucose tolerance and lowering LDL cholesterol. It is another optional tea you can drink to reduce your belly fat.
Ginger Tea acts as a digestive aid. It can be consumed to curb nausea, vomiting, or upset stomach due to motion sickness. To make fresh ginger tea, you can put a piece of ginger in water and let it boil on a stove for 10-12 mins. In basic ginger tea, you can also add fresh lemon juice and honey for a powerful germ-fighting combination against cold.
Chamomile tea is made from flowers, & can be helpful for insomnia. This gentle calming and sedative tea is recommended in cases of cough and bronchitis when you have a cold or fever, or as a gargle for inflammation of the mouth. It also boosts digestion and must be consumed after meals.
Rooibos tea has a high content of vitamin C as well as other minerals. It has high antioxidant properties, which helps to ward off diseases and signs of aging. It has also shown worthwhile results for common skin concerns, such as eczema. It may not help you much with losing extra weight but can certainly help you stay a healthier life.
As a popular health beverage, green tea offers the goodness of Mother Nature and helps in weight loss and bloating. It is also full of natural catechins and antioxidants that reduce wrinkles and crow’s feet, and also makes the skin shinier. It is advisable to drink it the first thing in the morning and not go for more than two cups in a day. You should also back it up with proper physical activity.
It is important to note that there is a strong correlation between your lifestyle, physical activity, sleep patterns, hours of sitting every day, and weight. You would need to change all the factors to change one of them- and most people fail to appreciate this simple fact. A doctor or a lifestyle or a fitness expert may get closer to resolving a certain aspect but you would need to look at it in a holistic manner.
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