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  Diet & Nutrition

September 2010
Go Easy on Your Diet and Sleep More
Prathima S S
These Guidelines helps us to lose weight in a standard way and also relieve us from stress.

Everyone has their own excuses. When trying to improve their lifestyle and diet. Most people do fine until something happens; whether it’s work pressure, family issues, or something else. Whatever personal issues, the pattern needs to change if you want to be successful.

Motivation to lose weight often hits an all time high, when the first buds of spring pop out, signaling that bathing suit season is not far behind. And while there’s no getting around the need to exercise, “Go Easy on Your Diet and Sleep More” helps to attain long term weight loss.

Take a look at the food habits and sleeping pattern in your life and you will notice that we are too busy trying to be successful, that we ignore everything else that tries to come in the way - Including health.

Just like food, sleep is essential for the normal, healthy functioning of the human body. Sleeping well can help us look better, feel better, think better, keep pounds off and have a healthier life.
Gain Sleep to Lose Weight
The two hormones, Leptin and Ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while Leptin, produced in fat cells, sends a signal to the brain when you are full.

So when you don't get enough sleep, it drives Leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes Ghrelin levels to rise, which means your appetite is stimulated, so you want more food.

Some of the realistic tips for losing weight without too much effort:
  1. Set small goals at a time
  2. Create a sleep schedule and stick to it
  3. Move the television out of your bedroom
  4. Take special measures when you are on the night shift
  5. Have realistic expectations
  6. Eat slowly and watch your portion size
  7. Say ‘No’ to fast foods
  8. Read labels and avoid fully processed foodstuffs
  9. Cut back on the sleep robbers (coffee, alcohol)
  10. Drink water like thirsty cactus
  11. Cut out white breads, red meat, cheese, candies and alcohol
  12. Avoid midnight snacking; if you must eat, then opt for fruits
Prathima S. S Nutritionist, Apollo Life Chennai


    
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