Get More Sleep And Lose That Weight

What if I told you that when you are tired your adrenal glands
are stressed and your kidneys will retain fluid and you will
appear puffy. Its true, but when the body is rested your organs
will function more effectively and you will look better and
appear thinner.

When we are tired we tend to take in more sugar, caffeine and
refined carbohydrates to give you an energy boost all of which
can put on extra weight.

If you want to lose that excess weight try to get the right
amount of sleep each night. Latest Research indicates a strong
link between lack of sleep and increased weight and this may be
just as crucial to shedding excess pounds as diet and regular
exercise.

The average adult needs eight hours sleep a night, which means
approx 9 hours in bed. People who sleep less than that have a
45% greater risk of being overweight and those who sleep less
than four hours have a 75% chance of being overweight.

The research also shows that as childhood obesity has soared
from 5% to 30% over the last 30years has something to do with
why children are now sleeping two hours less per night.

The point is that if you want to lose weight, you will have to
try to get more sleep. Go to bed early whenever possible and
sleep late whenever you can.

Here are some other reasons why you should sleep more: *
Insufficient sleep has been linked with increases in fat tissue
in the body and a loss of muscle strength and muscle mass.

* Lack of sleep causes a decrease in bone density, particularly
in women because it can lead to osteoporosis. Good sleep is as
important as a service is for your car. It recharges your
batteries, changes your oil and tops up your fluids so you can
operate at peak function.

If you’re having trouble sleeping, it might just be that you are
lacking certain vital nutrients in your diet, leaving you
feeling depressed or anxious and causing you to wake during the
night unable to return to sleep.

Try and include the following foods in your diet for a better
nights sleep: Cereals

Unprocessed cereals contain starch and complex carbohydrate to
fuel energy reserves and give a comfortably full feeling.

Starch is known to greatly increase production of the endorphin
serotonin, which is the body’s natural feel good drug. It acts
to control moods, reduce anxiety and promote normal sleeping
patterns.

Try a bowl of cereal just before bedtime; bread is also a good
choice.

Oats

The oat flakes from which porridge is made are an excellent
source of vitamin B6, which is needed to promote serotonin
levels in the brain. Alkaloids in the grains can also have a
relaxing effect.

Tuna

Tuna and other oily fish are an excellent source of calcium, a
lack of which is said to cause anxiety.

So increasing the intake of these in the diet may well relieve
stress-induced insomnia. Oily fish is also an excellent source
of Omega 3 oils, which are essential for general health.

Pasta

A good source of protein for those who are lacking this nutrient
and its endorphin-stimulating amino acids.

Pasta has a very low salt content, and is low in fat. It’s rich
source of complex carbohydrates to fill you up and because it
releases energy slowly, helps you feel pleasantly calm.

A perfect food choice for relaxation before bedtime.

Bananas

Bananas are a rich source of potassium, a vital mineral for
nerve function and a lack of which can cause you to feel
depressed and in turn lead to insomnia.

Bananas also have plenty of serotonin stimulating starchy
carbohydrate to relax you and are a good source of the amino
acid tryptophan, also needed for the production of serotonin.

Nuts

Nuts are rich in B vitamins, proteins and selenium. Brazil nuts
are the richest source of selenium.

Nuts are also high in protein, a lack of which can cause anxiety
and depression. They contain both amino acids tryptophan and
L-phenylalanine, which helps the body to produce those relaxing
endorphins.

Strawberries

A source of vitamin C, which helps to produce endorphins and a
good source of potassium, a lack of which can cause stress.

The red colour is due to a flavonoid, which seem to function as
a biological response modifier or in other words they can change
your mood for the better and help you relax.

In conclusion a lack of sleep changes your hormone levels and
capacity to metabolise carbohydrates so less sleep = slower
metabolism. Studies have revealed that deep sleep causes cell
repair and cell growth, which will speed up the metabolism and
burn calories.

So aim to get at least eight hours sleep a night and lose that
weight.

Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your ‘free’ weight
loss e-course.

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