Let’s tell you a story today about 2 friends. One of the friends was a supermodel and the other one was a regular girl. In the context of weight loss goals and fitness, both consumed appropriate proteins, vegetables, and exercised for about 3-4 times.
The problem that they were facing was that the one who was a model was getting fit and the other one always lost self-control and ultimately binged on junk and fatty foods even after a high level of dedication towards weight loss goals!
The major reason which was responsible for this was not a lack of motivation or self-control but a lack of sleep. Yes, lack of proper sleep is also a major barrier in the process of weight loss. No matter how hard you try to lose weight if you don’t have a well-defined sleep pattern all the time and effort dedicated to weight loss mission goes for a toss!
The more time you are awake, the higher is the number of calories you consume. According to a study of seven days, it was found out that sleep-restricted participants (sleeping from 4-8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. – 8 a.m.), mostly because they consumed 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep.
Along with ensuring more energy for daily tasks, a good night's sleep also helps in torching calories even when you are not actually working out. American Journal of Clinical Nutrition explicated that people having normal sleep burned 5% more calories when at rest than their counterparts. Along with this, they are likely to burn 20% more calories after a meal in comparison to sleep-deprived people!
A Swedish study was conducted on the ideal portion size. The study aimed to get a computerized test done on well-rested and sleep-deprived people in which they could manipulate their serving size on the screen. The results of the study brought to light that sleep-starved people added 35 additional calories in snacks in comparison to well-rested people.
This makes it very clear that the sleep-deprived people tend to consume more calories because of inappropriate portion size in comparison to well-rested individuals!
It is very clear and simple to understand that when you are sleep-deprived 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 since you are deficient you are unable to undertake the daily tasks effectively!
Sleep proves to be really beneficial to boost the fat loss procedure of your body. Even if you intake the same diet as your friend, but don’t take proper sleep you won’t drop as much fat as him. The weight loss results of people consuming the same calories and slept 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. An Obesity journal published a study highlighting that sleep-deprived men bought nearly 1,300 calories in food more than well-rested men (the study was independent of hunger). So be wiser and take a good night nap before you actually step out for grocery shopping!
What’s more – the BMI of people who slept for less than 7 hours was more than people who slept more than 9 hours! So this makes it very clear that proper sleep has an equivalent role to play in the weight loss process like diet control and exercising!
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. Instead, take a warm bath, meditate, or read.
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.
Tea is an amazing beverage that keeps you warm in winters and cools you down in hot summers. But did you know that many types of tea also have great health benefits?
Herbal teas are caffeine-free and laden with infection-fighting characteristics, because of which they play an important role in curing nausea, colds, indigestion, combating the first signs of infection, sleep disorders, and many other therapeutic virtues. The range of herbal teas is vast, as are the benefits of each one. Let’s have a broader look at different types of teas that can help improve your health and quench your thirst at the same time.
is the most widely known type of herbal tea. It has a high concentration of a plant chemical known as EGCG, which helps to eliminate the free radicals that wreak havoc, and also activates the body’s natural detox system. 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.
Along with this, another research involving mice and neurological damage has shown that green tea not only prevents brain cell deterioration but also rejuvenates the already damaged cells.
can also be made using fresh herbs from the garden – it’s one of the easiest herbs to grow. It plays an important role in relieving the symptoms of abdominal gas, bloating & muscle spasms. It helps in heating up your body and makes it sweat. This tea should be avoided in case you have been facing indigestion or heartburn problems.
is the most highly caffeinated varieties of tea & also contains EGCG, like green tea. Not only this, it contains a super chemical, which seems to work as a blood thinner the same way aspirin does. Also, the stroke division of the American Heart Association has explained the involvement of this tea in reducing the risk of stroke.
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 triglycerides, a type of at cells. It is a very good fat burner but apart from that it contains niacin, which helps in detoxification of the body and the antioxidants prevent tooth decay.
is made from the leaves and twigs of a yerba mate plant. This tea tastes very similar to coffee. As compared to green tea, it has 5-time antioxidants quality. A good cup of mate tea can help with allergies, increased metabolism, and digestive disorders. Along with this, it also helps you think clearly, alleviate bad breath, and help with an upset stomach.
echinacea purpurea is a commonly used natural compound that helps in fighting infections such as the common cold & similar respiratory infections. Along with this, one study has also shown the consuming Echinacea in a form of tea over four months helps to prevent infections in the long run.
is another health multitasker. Researchers have shown that it offers benefits to people with diabetes. A study conducted on animals highlighted that intake of white tea results in improved glucose tolerance and lowering LDL cholesterol and it is believed by experts that it will have the same implications for humans as well.
Joe Simrany, president of the Tea Association of the USA, in New York City, explained that white tea offers the same potential cardiovascular and cancer-fighting benefits as other herbal teas.
acts as a digestive aid, & can be consumed to curb nausea, vomiting, or upset stomach due to motion sickness. To make fresh ginger tea 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 when you have a cold for a powerful germ-fighting combination.
is made from flowers, & can be helpful for insomnia. This gentle calming and sedative tea is recommended in cases of cough & 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!
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. Not only this, but Rooibos tea has also shown worthwhile results for common skin concerns, such as eczema.
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