3 Secrets to Shape Up And Strip Down For The Summer (#3)

 

Tick Tock Tick Tock, less than 94 days ’till summer and as the countdown continues there is one missing piece of the fat blasting puzzle.
 

Rule of thumb number 3:

 

Relax and get 6-8 hours of sleep each night

 
What do lack of sleep and lack of  relaxation techniques have to do with eating and weight loss or even weight gain?
 
The obvious answers are:
 

1. If you can’t sleep because you are stressed,  you may eat and it ain’t going to be diet food.
2. Stress triggers eating anytime of the day.
3. Lack of sleep zaps energy and when you feel the need for energy you may eat more.

But the connection  between  stress, lack of sleep, eating more and weight has been found to be deep-rooted not just with the obvious answers above but through hormonal influence.
 
By the time you start to feel your heart pumping adrenaline, released by the adrenal glands, is already on the “stress” scene and cortisol has broken through the flood gates. Daily stress and lack of sleep creates a cascade of 3 hormones:
 

• Growth hormone (GH):  less GH negatively shifts fat and lean body mass ratio
• Cortisol: more cortisol increases blood sugar (by breaking down muscle and using it to create fat) and insulin levels.
• Leptin and Ghrelin: Leptin is a satiety signal. Stress and little sleep lowers leptin and raises ghrelin which increases appetite and facilitates belly fat storage. University of Chicago in Illinois and Stanford University in California completed a study that showed supports this and also found that participants “increased their desire for high carbohydrate, calorie-dense foods by 45%”, http://www.webmd.com/diet/features/lose-weight-while-sleeping?page=2.

These hormones in overdrive and the physical effects placed on these multiple  body systems contribute to many health issues including:
 

• Brain: mood (depression), memory and  motivation
• Belly Fat (increases risk of heart disease, linked to high insulin possibly due to excess cortisol)
• Gastrointestinal issues: irritable bowel, acid reflux etc…
• Skin conditions (rosacea, acne, eczema)
• Decreased immune function

Stress Reduction and Sleep Tactics To Help Fight Fat Making Hormones
 

1. Practice relaxation techniques daily , Deep breathing exercise, a quick video game, http://www.casualgirlgamer.com/articles/entry/16/Top-10-most-relaxing-online-casual-games/ http://www.youtube.com/watch?v=xI3sVuH7rms, yoga, listening to music, dance or get a massage.

2. Sleep (6-8 hours), exercise can physically exhaust your body to help you sleep and it can also help diffuse stress. When things get stressful take a walk to let your mind re-set. Try taking L theanine if you have trouble falling asleep and exercise is not working, http://altmedicine.about.com/od/greentea/a/Theanine.htm

3. Avoid caffeine because it may counteract your efforts to sleep and it revs up the adrenal system as a source of energy.
4. Just laugh, allowing yourself to see an alternate side of the stress  and view it with a sense of humor.
5. Know  it’s OK to seek  professional counseling when needed.

You have 3 months to put my 3 summer slim down secrets to use and Shape Up for your Summer Strip Down. But, wait you’ll want to read next weeks blog because I interview Dana Carpender, author of 17 low carb/paleo books. Her latest masterpiece, “Fat Fast Cookbook:50 Easy Recipes to Jump Start Your Low Carb Weight loss” will provide you with a 4th fat shedding rule to add to your armory in battling the bulge.
 

Related articles

 

• How Too Little Sleep Affects How We Eat (health.usnews.com)