Exercise · Fitness · Health & You · Healthy Lifestyle

This 1 Habit Can Change Your Body Without Diet or Exercise

We all want to look and feel our best, and for that, the advice is clear: Get plenty of exercise and eat a healthy diet. And while the benefits of exercise are immeasurable and eating healthy foods can add years to your life, there’s much more you can do to change your body for the better … and it might surprise you what habit can truly change your body

Wellness is all inclusive

Your health is about much more that just eating vegetables and going to the gym a few times a week. Sometimes people get so hung up on the numbers on the scale or the way their pants fit that they forget about other factors — staying hydrated, keeping stress levels low, and getting regular checkups with a doctor, for one. Even if you have a short-term goal of weight loss or muscle-toning, you long-term goal should be your overall wellness.

Feeling overwhelmed?

Trying to stay on top of your wellness can be intimidating — especially when there are so many things you can, and should, be doing to look and feel your best. But there is one thing you can make sure to do for yourself every day that will change your health for the better, and will even make noticeable changes to your body. And you’ll probably like it.

That 1 habit? Get your Vitamin Zzz

That’s right — even if you don’t change your diet and exercise habits, you can change your body and mind by getting enough sleep. In fact, the benefits of sleep are so numerous that many health experts claim that sleep is the most important thing you can do for a better body. If this seems like great news, read on — preferably from bed.

Sleep controls your diet …

It’s tough to eat right and move as much as you need to when you’re exhausted. Studies have shown that those who regularly sleep less than seven hours per night are undoing some of the benefits of dieting. Not only can cutting back on sleep cut your fat loss in half, you might end up feeling significantly hungrier and feel less satisfied after meals.

… and diet controls your sleep

Did you know you can actually eat your way to a better night’s sleep? Sipping cherry juice and tea and eating things like walnuts, vegetables, and kiwi can all help you rest well due to their nutrients. So not only will you be resting well, you’ll be eating well, too.

Sleep keeps you young

Sleep may be the closest thing we have to a fountain of youth. Your body repairs itself and recovers while you snooze, and that leads to fewer wrinkles, brighter eyes, and an overall glow. They call it “beauty sleep” for a reason.

Rested people exercise more often (and better)

Sleep deprivation impacts your energy levels. No one wants to workout when they haven’t slept well, especially if they already have a long day of work ahead of them. But when you’re rested, you’ll be much more motivated to move, meaning you’ll slim down and tone up faster.

Remember: Quality matters

Just like the quality of the food you eat matters, the quality of sleep matters, too. So try to go to bed around the same time every night, limit your screen time in the evening, and prioritize your rest. Your body will thank you, in part by looking amazing.

SOURCE: goo.gl/Wf5kNo

Exercise · Fitness · Healthy Lifestyle · How Lose Weight · Lose Weight

Does Sleep Deprivation Really Impact Weight Loss?

The saying goes that “if you snooze, you lose,” but when it comes to weight loss, this adage may actually work in your favor. Most people are shocked when I tell them the most important factor for losing weight (and keeping it off) isn’t diet or exercise, it’s sleep!

Here’s why: If you aren’t getting enough shut-eye every night, research has shown that not only are you making it harder to stick with a healthy diet, but you’re also going to lack the energy and stamina you need to stay active and give your all to your workout program. And, while additional research is needed, more and more evidence is showing us the importance of sleep for slimming down. I’m convinced that a lack of sleep is the reason that most adults find the scale is stuck, despite their best efforts to lose weight.
Does Sleep Deprivation Really Impact Weight Loss?=
Not convinced? Check out what happens when you don’t get enough sleep. (For most adults, “enough” is somewhere between 7–8 hours a night.)

1. Your metabolism slows down.

You may have read that a lack of sleep can slow your metabolism, but did you know that it can happen after just one night of sleep deprivation? One Swedish study found when a group of healthy, young male subjects stayed awake all night, their metabolic rate slowed, reducing their energy expenditure for tasks such as breathing and digestion by as much as 20% the next day. Additional research suggests that not sleeping enough on a regular basis can cause profound, negative effects on metabolism.

2. Your appetite for high-calorie, high-fat foods increases.

Feeling tired may make it harder to say no to those doughnuts at the office. According to one 2012 study, when subjects slept just an hour and 20 minutes less each night, they consumed an average of 549 additional calories the next day — and they weren’t snacking on salad!
Sleep has a direct influence on your body’s levels of the appetite stimulating and controlling hormones ghrelin and leptin, making it harder for your body to recognize when you’ve eaten enough. Although it’s not clear exactly why, lack of sleep may also cause cravings for higher-fat, higher-calorie foods.

3. Your energy and energy output (aka calorie burn) decreases.

You might think that since you’ll be awake longer, you’ll have more opportunities to burn off extra calories, right? Not exactly. Some research has shown that sleep-deprived people are less likely to be physically active than those who are well-rested. Think about it: When you’re tired, you aren’t exactly bursting with energy, right? You’ll probably find yourself less active overall during the day, and getting through a tough workout? Forget about it. Sleep can actually enhance your performance at the gym, so don’t discount it if one of your goals is to improve your fitness level and change your body composition.

4. You’re more likely to get the late-night munchies.

Staying awake for more hours equals more time and opportunities to eat additional calories. While it’s not a guarantee that you’ll eat more if you stay awake longer, extra hours of access to the fridge may increase your chances of snacking more. There’s a reason they call them midnight munchies. Plus, most of us tend to eat more mindlessly at night in front of the TV, so watching those late, late shows may also be causing you to overdraw from your calorie bank.

5. You increase your risk of diabetes and heart disease.

Not getting the right amount of sleep can also weaken your immune system and put you at a greater risk for disease. One Massachusetts Male Aging Study found that subjects who slept less than six hours a night were twice as likely to develop diabetes over the 15-year study period. Sleep deprivation may also put you at a higher risk for heart disease. One study found that subjects who got less than five hours of sleep a night showed increased risk factors for cardiovascular disease,such as increased heart rate and higher levels of C-reactive protein, which rises in response to inflammation. And yet another long-term Nurses’ Health Study found that women who slept less than five hours a night were 15% more likely to become obese during the research period of 16 years.

The takeaway here? Don’t sabotage all of your hard work by skimping on sleep. Make it a priority to get enough rest to stay healthy and shed pounds. While it may feel impossible at first, it’s much more manageable if you start small. Rather than suddenly hitting the hay a few hours earlier from one night to the next, try heading to bed 15 minutes earlier every night for a week until you’ve gradually shifted your bedtime back to meet your personal sleep needs. In an ideal world, you would wake up before the alarm — or at least rise feeling refreshed.

You may find that sleep is the missing element in your healthy lifestyle — and that it can bring back your energy and vibrancy and help you reach your weight loss and fitness goals faster.

SOURCE: goo.gl/2hbH8Y