The Link Between Sleep and Metabolism

Are you getting enough sleep?

Amid economic concerns, job stress and family pressures, it’s no wonder that so many of us are among the sleep deprived. Studies have shown that we function best with nine hours of sleep, yet the average amount of sleep we actually get is around seven hours. Lack of sleep effects mental clarity, job performance and unfortunately, it causes us to gain weight by slowing our metabolism.

When you are sleep deprived, your body’s cortisol levels become elevated. Cortisol, the stress hormone, tends to increase your appetite. Because your body isn’t functioning at peak levels due to sleep deprivation, it doesn’t metabolize all of the extra food you eat, signaling your body to store the excess energy as fat. This results in increased chances of diabetes, hypertension, obesity, and memory loss as your body ages.

So skip the bedtime snack and turn off the TV. You need to get some sleep!

Want A Metabolism Boost? Just Laugh!

Did you know that babies laugh about 300 times a day, but adults only laugh about  17 times a day?  Want a great reason to smile more? Laughing can help you lose weight!

It’s true, laughter not only boosts our mood and improves our outlook, it also gives our metabolism a lift. In fact, numerous studies have shown the healthy benefits of a good chuckle.

• “Laughter is like internal jogging. It increases your breathing, your body temperature, your metabolism, your heart rate, and your pulse” says Steven Sultanoff, Phd.
• According to the University of Maryland’s Michael Miller, “laughter is great aerobics: it provides a good workout for your midsection and your diaphragm, boosts your blood flow, and increases your body’s ability to use oxygen to burn off more calories”.
• Paul E. McGhee, Ph.D confirms, “laughter is an all over body workout; it massages your abdominal organs, improves intestinal functioning, and strengthens and tones your facial, respiratory, leg, and back muscles”.
• And finally, according to a study at Vanderbilt University, laughing boosts your metabolism by 20% and the effects are so profound that ten minutes of hearty laughter daily would burn an average of five pounds a year.

So go ahead and laugh! It does your body good!

Boost Your Metabolism with Spicy Foods

Did you know that you can give your metabolism a boost and improve your weight loss efforts just by eating the hot and heavy stuff?

If you are a fan of salsa, jalapenos, green chili and other foods that make your sweat, indulging in your spicy favorites can help you lose a few more pounds. Studies have shown that eating hot and spicy foods can boost your metabolism by as much as 50%, and the extra calorie burn lasts for three hours!

Loading up on spicy foods can help you lose weight in other ways, too.  Cuisines where spicy foods are typically found - Indian and Thai foods in particular - are rich and filling, but low in calories due to their heavy use of vegetables, legumes, peppers and lean protein.

Some other healthy and easy ways to spice up your life: Try salsa on your scrambled eggs, hot sauce on your potatoes or add some cayenne or paprika to steamed vegetables. Get Spicy!

Lose More Weight Fast

Got Milk?

If you are trying to lose weight, adding some dairy to your diet could help you get slimmer, faster.

Studies have shown that people who eat three to four servings of dairy a day lose 70% more fat than people who avoid dairy. Yogurt, cheese and milk are high in quality protein and the healthy fat that breaks down body fat and gives your metabolism a boost, enhancing it’s calorie burning power.

What’s more, dairy products are high in calcium. Researchers have found that diets high in calcium help people maintain a healthy weight. Don’t skip the yogurt and head for the supplements, though. The natural calcium found in foods is far more effective than calcium supplements for weight maintenance.

Eat This Breakfast to Lose Weight

Eating more protein in the morning can help you feel full longer and eat less all day.

New studies have shown that starting your day with some extra protein keep you feeling fuller so you eat fewer calories throughout the day. A study published last month in the International Journal of Obesity found that eating two eggs for breakfast helped dieters lose more weight and feel more energetic throughout the day than people who ate a bagel and cream cheese with similar calories. And the effects are long lasting - people who began their day with eggs and toast with jelly ate 270 fewer calories during the day.

Research by the International Food Information Council found that while 92 percent of Americans consider breakfast to be the most important meal of the day, only 46 percent of them actually eat breakfast seven days a week. So if you are trying to lose a few pounds, why not try starting your day with eggs, yogurt or a couple of slices of Canadian bacon? Your waistline will thank you for it!

A Snack That Helps You Lose Weight

Did you know that eating an apple does more than keep the doctor away? Turns out, it helps melt the pounds off, too!

Researchers at Pennsylvania State University have found that people who eat an apple 15 minutes before their dinner eat far less than they normally would. In the study, researchers compared the eating habits of two groups of people at an all-you-can-eat- pasta bar. One group ate an apple prior to their meal and the other group dove right in to the pasta. Overall, the apple eaters ate 187 fewer calories than those who skipped the snack.

It makes sense. Beginning each meal with a filling low calorie starter can help you pass the high calorie foods by. Don’t like apples? Cut up veggie, a fruit salad or a cup of broth based soup will have the same effect.

Try This Easy Way to Lose Weight

Did you know that when you eat off a large plate, you tend to eat more? It all goes back to when we were kids and we were told to clean our plates. When we are dishing up dinner, we tend to fill the plate. A smaller plate holds less food and you will eat less.

Try using a salad plate for all of your meals. When the food is gone, it’s a visual clue that you are done eating, and your brain tells your stomach that’s its time to stop.  Studies have shown that people who eat off of smaller plates typically eat 20% less than those who use the larger dinner plates. This simple change could result in 20% less you!

Exercise and Metabolism - What Time is Best?

Which is better for your metabolism -  to exercise in the morning or later in the afternoon?

Mornings are a good time to get up and get going. Exercising in the morning gives your metabolism a boost that lasts throughout the day, helping you to feel energized and healthy. So morning is a great time to exercise if you like running, walking or long bike rides.

The afternoon has its benefits, too. Your body is warmer, so your muscles are more flexible and ready to work hard. Building muscle mass increases your everyday metabolism for better overall results.  Plus, a stop at the gym on the way home from work helps you  leave the stresses of the day behind, so you arrive home happy and relaxed. Try yoga, toning and weight lifting in the afternoon and early evening.

But regardless of your workout, the best time to exercise is the time you can stick with. No exercise plan is a good one if you don’t have time for it!