Mar 29, 2015
Sleep deprivation disrupts your metabolism, seriously sabotaging efforts to maintain an ideal weight.
Jana Klauer, M.D., an obesity researcher at NYC’s St. Luke’s-Roosevelt Hospital. Sleep deprivation throws off leptin levels, a hormone that tells your body how much potential energy it has stored, confusing your body the next day. Your body has no idea how much energy it has banked, so you end up storing fat instead of burning it.
In addition to making your days easier and more enjoyable, getting sufficient sleep will prevent lags in energy and help reduce carb cravings, notes Klauer. It does something even worse for your figure, too. “Sleep deprivation causes a drop in the production of human growth hormone,” Klauer adds. This ensures the fat your body stores goes straight to your stomach. Aim for 7 hours of solid sleep a night.
The primary focus of your diet should be Protein, it's the main component of muscle tissue. Aim for 1.5 grams of protein per pound of your targeted body weight. This will give you fuel for the day, the amount of protein you need per day should be spread out between all of your meals, whether you eat three big meals or five to six smaller ones. normally, you should eat about 1 gram per pound of body weight. Make sure to get protein after you exercise.
Completely cuting your carbs will slash the pounds. But by doing that you will become exhausted. Your brain needs carbs, The good carbs that is. Without carbs your muscles will become metabolized to provide you with energy.
You have to choose the right carbs to have in the morning and after an exercise routine.
A Pre- workout drink, Two cups of black coffee will deliver about 200 mg caffeine for few calories. Researchers in the UK found that the caffeine improved overall exercise performance by 11.2 percent. If you don't drink coffee then try green tea. In a recent 12-week study, participants who combined a daily habit of 4-5 cups of green tea each day with a 25-minute workout lost more weight and belly fat than the non tea-drinking exercisers thanks to the brew's catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.
As stated above, carbohydrates are important to your health. Carbohydrates are divided into two groups, simple and complex. Complex carbohydrates contain longer chains of sugar than simple carbohydrates and require more effort for digestion. Two major complex carbohydrates include starch and cellulose.
Bad carbs like white flour and processed sugar you should stay away from them. Carbohydrates that are whole and unprocessed, such as oatmeal, brown rice and other whole grains, provide you with important nutrients and, when eaten at the right times, are a good choice. You will want to avoid eating starchy carbs, such as fruit and pasta, late in the day. If you eat six small meals each day, simply do not eat these starchy carbs during the last two and you will start to see results quickly.
Fruits will help your cravings for sweets while still eating a healthy food. Fruits are low in calories and are packed with nutrients that are beneficial for weight loss. Fresh fruits are the healthiest you can get, but you can also eat frozen, dried or canned fruits, as well. If you purchase canned fruits, buy only the varieties that are packed in their natural juices or water, as fruit in syrup is not healthy at all. The fruit can be eaten all by itself or it can be used as a topping for yogurt or cereal.
Eating nuts is a great way to prevent hunger between meals. Nuts contain proteins, good fats and vitamins. Many dieters avoid nuts due to their fat content, but nuts contain natural oils that make the fats healthy. Nuts make you feel full and give you a nearly instant burst of energy. Cashews, almonds, walnuts, peanuts, hazelnuts and chestnuts provide you with vitamin C, vitamin E, magnesium and omega-3 fatty acids. I also like pecans, great for your arteries.