For those who want to lose weight, it is often a yo-yo experience, especially when crash diets are used or dieters try to act in ways that don’t create lifestyle changes. Making peace with food and finding ways that are healthy and effective can help dieters end their weight loss frustration for good.
People reported that sleep is one of the most effective things a person can do to lose weight. According to celebrity trainer Harley Pasternak, it’s not enough to watch what you eat or avoid going too long without eating. When you lose sleep, you gain weight. Without at least seven hours of sleep per night, weight loss efforts could be significantly hampered.
— Deadspin (@Deadspin) February 3, 2016
In a study done by the University of Colorado, lab researchers controlled the amount of sleep that study participants were getting. Getting only five hours of sleep did raise metabolism compared to those who were sleeping nine hours. However, those who were deprived of sleep on average gained two pounds per week. While they burned more calories while awake, the lack of sleep actually increased their appetite.
When sleep is affected, two crucial hormones are also affected. Higher levels of ghrelin will increase and stimulate appetite while lower levels of leptin, the satiety hormone, are unable to tell the body it is satisfied. It makes it harder to deal with hunger and will affect the ability of dieters to lose weight.
Several studies have also indicated that working under artificial light can have an effect on sleep. There is considerable research that says exposure to excessive artificial light well into the evening hours has contributed to the epidemic of obesity. The availability of this light 24/7 affects the body’s internal clock and interferes with the natural rhythms of day and night. Not getting enough natural light is also contributing to the problem.
Drinks that help you lose weight???? pic.twitter.com/xINkjE9djx
— Fitness Motivation (@CrazyFlT) February 3, 2016
As previously reported by the Inquisitr, one of the most effective ways to help lose weight is coconut oil. Coconut oil contains medium chain fatty acids and can increase metabolism while decreasing appetite. It is also one of the most healthy oils for weight loss because it allows dieters to avoid raising their blood sugar and can be converted to energy immediately.
The New York Daily News reported that there were 10 ways to help dieters avoid yo-yo weight loss and finally lose weight for good. They confirmed that getting enough sleep was an important part of losing weight and keeping it off for good. Fewer than six hours of sleep affects the body’s ability to raise levels of leptin.
Regular exercise causes the hunger hormones to drop and raises satiety hormones. For the best weight loss results, aerobic exercise was recommended for fat burning and included workouts like jogging and walking. Aerobic exercise was considered more effective for burning fat than anaerobic exercise like weight training and sprinting. Weight training is still important though because it builds muscle.
Eating more slowly also helps dieters lose weight. By eating more slowly, it allows the small intestine to release anti-hunger hormones so that the body can send messages to the brain to let it know the body is no longer hungry. Before taking on those second portions or wolfing down your food, take the time to fully enjoy your food and chew slowly.
Other tips to help dieters lose weight include getting hydrated and reducing stress. Drinking water throughout the day helps with digestion and also helps you feel fuller. Some research has also indicated that drinking a full glass of water before meals helps with weight loss. Reducing stress helps the body avoid releasing too much cortisol and adrenalin. Although adrenalin initially reduces appetite, the surge in cortisol will leave you feeling ravenous for some time.
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