Sleep your fat away

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Skimping on sleep could be why you can’t seem to lose weight. Brain-training experts Joy Martina, Ph.D. and Roy Martina, M.D have created a detailed guide to sleep and healthy weight loss  called Sleep Your Fat Away.   


According to the doctors, “A Mayo Clinic study found that women who slept less than six hours or more than nine hours per night were more likely to gain 11 pounds than women who slept seven hours per night; meanwhile, researchers at the Harvard-affiliated General Hospital for Children determined that children who are sleep-deprived were about 2 1/2 times more likely to be obese than kids who consistently got enough sleep. In fact, sleep deprivation leads to weight gain by triggering unhealthy nutritional choices.

If you sleep around about five hours or less every night, then you have a 50 percent likelihood of being obese. Lack of sleep raises the release of the hormone ghrelin, the hunger hormone. Ghrelin in the brain triggers the craving for carbohydrates and particularly sugars. Also the longer you are awake the more you tend to snack and consume in calories.”


The couple, who are married describe themselves as “health food lovers, exercise maniacs and happiness addicts” who never go to bed angry or stressed.”


Here the Martina’s tips for getting a good night’s sleep:


Turn your bedroom into a sanctuary and sleep haven (tips include make it as dark as you can and keep it slightly cool).


Reduce your amount of light exposure at least half an hour before you go to bed. Turn off the TV, mobile phones, computers, and anything that excites the brain.


Avoid caffeine late in the day, ideally starting after lunch.


Don’t indulge in high sugary foods and drinks before bed.


Do eat foods containing tryptophan, the natural sleep inducer (the list includes beans, whole grains, eggs, sunflower and sesame seeds, unsweetened soy milk and relaxing herbal teas).


They also point out, “Benefits of a good night’s sleep include increased concentration and attention, enhanced decision-making, lower stress levels, less anger and impulsiveness, reduced mood swings and reduced cravings for sugary foods.”


Big fat lies

Heidi Klum ( Creative Commons Image)Hot celebrity moms put a lot of pressure these days on new mothers by raising an unrealistic expectation to lose baby weight and to spring back into shape after giving birth.
Many people blame Heidi Klum, in particular. She strutted down a Victoria’s Secret runway only five weeks after giving birth to her fifth child. Adriana Lima was also singled out after her Victoria’s Secret appearance just two months after giving birth.
Most ordinary women are intimidated by such feats of fitness. Heidi Klum admitted that to return to the runway so quickly she underwent a grueling régime. Her trainer David Kirsch put her through strenuous workouts twice a day. This is hardly a schedule most new mothers can afford, never mind the cost of flying in a live-in celebrity trainer.
Unlike some stars, Heidi Klum admitted her stunning transformation took a lot of effort. She even complained about working out and dieting. She didn’t tell “big fat lies” about getting skinny.
Adriana Lima detailed the effort it took to get back onto the runway in posts she put on Twitter and Facebook. Perhaps she was hoping to head-off the recent scorn directed at the new super-svelte celebrity moms.
Now that relative “peace” has been made between working moms and stay-at-home moms, a new battle may be looming between super-fit “yummy mummies” and moms who choose not to, or unable to, spring back into runway shape after childbirth.
Even non-mothers who are trying to shape up can get fed up with stars who claim that staying slim is a “piece of cake.”
I’m not sure the “supermodel standards” are the problem. Rather, the big fat lies some stars tell about how effortless it is sets women up for unrealistic expectations and disappointment.
And it is not just stars that are the problem. Many non-famous women like to perpetuate the myth of being “effortlessly” fit and slim. It’s a weird and annoying type of superiority.
Fitness and losing weight is a hard slog. It can be fun and rewarding, once you get into it, but it can be tough for most women. Getting into shape is easier with good teachers or a workout buddy. Young mothers may not have child care, so will they need to find places that offer it. When and if they go back to work, they may need to hustle out for classes or long walks at lunch because they have will have to rush home to the baby after work. It can be done. I have seen motivated young mothers work out and then pump breast milk and scoot back to work at my own club.
What women need know is that getting into shape takes time, guts, and grit. It can be fun and will make you look and Adrina Lima, Image by David Shankbornfeel better. The endorphins from vigorous, regular workouts can help chase away mild a case of baby blues or PMS. For more serious depression, call your doctor. It’s more fun and easier with friends and in a supportive atmosphere.
So don’t be discouraged by these big fat lies:
I have a fast metabolism; I can eat whatever I want
Some people are blessed with a fast metabolism, but watch them, darlings. They are usually always on the move. Even if they don’t work out, they fidget and twitch off calories. Good for them. Also observe their eating habits. They may not think about what they eat, but often they don't eat much. They pick and nibble. It’s a good trick to emulate. Read Bethenny Frankel's Skinnygirl books to find out how this is done.
I never diet
Bethenny Frankel explained to me how tasting as opposed to eating keeps her Some women have learned to eat “clean” or “lean” the hard way. To stay lean they cut out extra calories and junk food. It is second nature. But who are they kidding? That is “watching what they eat. Few adult women don’t have to cut back on calories or work out extra hard to make up for a calorie splurge. The others are telling “big fat lies.”
On the other hand, learning to view your own mini-portions as a lifestyle instead of depravation or dieting will keep you skinny.
Mini-portions are how many women who struggle with weight finally learned to stay slim. Dolly Parton and movie icon Rita Hayworth are two of the most famous mini-portion eaters. Rita Hayworth reportedly sent back any plate that had more than quarter portions on it.
I never exercise
This is a tricky lie. Exercise alone won’t make you skinny, but it will make you look better and help you burn calories. A daily workout burns calories and improves your mood, but weight loss is at least 80 percent diet. If you want to look sexy, vivacious, and youthful you need a healthy diet and daily vigorous exercise. Experts say that you continue to burn calories for up to 14 hours after a vigorous workout. So when you exercise really go for the burn – the calorie burn.
Lying about the effort it takes to look fabulous is not new. It’s not all bad either. There is such a thing as too much information. Darlings, no one wants to be out to dinner with “health-nut” who lectures everyone about the dangers of their delicious dessert. And there is nothing less sexy than a woman who moans about her hips during dinner. A certain amount of discretion about one’s personal dietary habits, personal insecurity, and fitness goals is good sense and good manners.
But pretending that having a knockout body after 25 and children is a “piece of cake” is just a “big fat lie.”
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Restart stalled weight loss

Shaman-healer Brant Secunda and six-time world champion Ironman Mark AllenShaman-healer Brant Secunda and six-time world champion Ironman Mark Allen offers easy tips to jumpstart your weight loss from their bestseller, "Fit Soul, Fit Body". Here is their advice:
According to the Mayo Clinic, after some initial weight loss, most of us will hit a plateau unless we change a few behaviors – for instance, by eating less and exercising more. This is because our metabolism – the process of burning calories for energy – slows as we lose muscle. We burn fewer calories than we did at our heavier weight even doing the same activities. Our weight-loss efforts result in a new equilibrium with our now-slower metabolism.
Here are eight changes you can make to your routine that will help you pick up the pace of weight loss so you can reach your long-term goal more quickly.
Push yourself a little bit harder
Up the length or intensity of your favorite exercise by a sizeable-enough chunk that your body knows it has done something special. To help you boost intensity, have fun with gadgets that monitor your progress and give you an accurate read on how hard and fast you're working. Heart-rate monitors, pedometers, watches that calculate stride and distance – these are all great ways to view your progress and help you push yourself just a little bit harder.
Make use of caveman genetics
Our genetics haven't changed much since the time of the caveman. If you eat food according to the way your genetics are designed, you'll ramp up your progress. Our ancestors ate small meals every day of the same foods, which changed seasonally. Eating a moderate variety of healthy foods in modest portion sizes, and doing this consistently, promotes a higher metabolic rate because it sends a cue to your caveman brain that these same foods are in good supply and there's no longer a need to go into storage mode.
Be kind to your mind
More studies are coming out about the power of our thoughts to shape health outcomes. Pick one limiting thought you frequently tell yourself. (I've already blown it today so I might as well have another drink/cookie.) Every time you catch yourself thinking along this line, stop for a minute and replace it with a positive thought. (I can stop right now and do better tomorrow.) Make that shift over and over until you begin to see more time pass between negative thoughts.
Boost your odds of success
Before your workweek starts, think about when you'll have the most time, energy, and ability to do your daily exercise. Whenever is best for you, make that the committed time for your training, and schedule it on your calendar. Planning your workouts at a time that has the highest probability that you will actually do them is one of the best ways to keep your weight loss consistent.
Dial up your frequency
Add in one extra workout per week for the next six weeks. By doing this, you will burn more calories each week and see a measurable uptick in your progress. If you normally work out three times a week, adding a fourth weekly session of equal duration and intensity burns a whopping 33 percent more calories per week. Over time this will have a noticeable effect.
Get some solar energy
Take at least one moment every day to charge up your soul outside, in nature. An easy way to do this is to swap an indoor workout session with an outdoor one. Instead of going to the gym one day, do a hike or enjoy a bike ride. Scientists are learning a lot about the power of sunlight, greenery, and fresh air to stimulate our moods and manage stress. Let the earth replenish your spirit and your weight loss goals will be easier to accomplish, because you'll feel more relaxed, more positive, and more energetic.
Make one small food change
Cut out one food that you know stands in the way of your desired changes. Keep it out of the house and your life for six weeks. Like adding a workout, eliminating one food can make an enormous difference over time. For example, let's say every day you have bread – either on a sandwich, or as toast, or with dinner. By eliminating two slices of bread, or 200 calories, every day, that's 8,400 calories in 6 weeks, or nearly 2.5 pounds lost!
Laugh and have fun
The Huichols say laughter breaks down self-importance. When we laugh with others or at ourselves, it can take the pressure off that feeling that something is wrong unless everything is perfect. And with that, you open your heart to gratitude. What better short-term goal is there than to feel gratitude along the way to trimming down and getting healthier?