How Sleep Affects Your Weight

Some research studies have revealed that short sleep and weight gain are linked! Losing sleep tends to make us eat more and gain weight, and now a new study suggests that one reason may be the impact that sleep deprivation has on the brain. If you're a short sleeper, that is, you sleep for 5 to 6 hours or less a night, you'll have trouble losing weight! In a 7-year study of 7,022 middle-aged people, researchers found that women who reported sleep problems were more likely to experience a major weight gain.

According to a study published in the American Journal of Clinical Nutrition, when we are sleep-deprived, our general energy expenditure is 5 % less than it is when we get a good night's sleep, and the post-meal energy expenditure is 20 % less. In a study at the American Heart Association's 2011 Scientific Sessions, it was shown that women who got only 4 hours of sleep, ate 329 additional calories the next day than they did after 9 hours sleep.

In another study published in the American Journal of Clinical Nutrition, 11 volunteers spent 14 days at a sleep center on two occasions. During one period, they slept 5.5 hours a night, and during the other, they slept 8.5 hours. When the subjects were sleep-deprived, they increased their nighttime snacking and were more likely to choose high-carbohydrate snacks.

This is probably the biggest revelation about the connection between sleep and weight loss—and the biggest challenge for you if you're not getting at least 7 hours of sleep each night. Sleeping too little affects the hormone levels in our body. The two hormones that are key in this process are ghrelin and leptin.

Ghrelin, a hormone released by the stomach increases hunger, slows metabolism and decreases the body’s ability to burn fat. Lack of sleep causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food. When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. The two combined, can set the stage for overeating, which in turn may lead to weight gain. Now that you are eating more, your metabolism is slower when you are sleep-deprived; it explains all the reasons for weight gain!

Sleep is an important tool in weight management. These studies clearly indicate that getting enough sleep can help prime your brain to help you win the battle against weight gain. It’s the most effective thing people can do every day to reset their brain and body health.

Triphala for Weight Loss

Triphala for Weight Loss

Triphala meaning ‘three fruits’, is a traditional Ayurvedic herbal formulation consisting of three fruits native to the Indian subcontinent. These are Amla (Emblica officinalis), Bibhitaki (Terminalia belerica) and Haritaki (Terminalia chebula). It is a natural antioxidant commonly known for its use as a gentle bowel tonic. It also alleviates constipation, supports the nervous system, boosts the immune system, helps fight cancer, nourish and rejuvenate the tissue, helps support the reproductive system and fight against bacteria that cause any disease.

Triphala contains five of the six tastes recognized in Ayurveda -sweet, sour, bitter, pungent and astringent. It helps to prevent sickness and is being used as a therapeutic herbal food. Since triphala powder does not cause any serious side effect, almost any person could consume this supplement.

Triphala is a healthy approach to weight loss while helping the body get rid of the toxins as proper digestion and elimination are important factors in maintaining an optimal body weight. Triphala promotes healthy eating habits by supplying the body with the full spectrum of natural tastes.  Also, triphala reduces excessive water content of the tissues. That is why triphala can be successfully used as part of a weight loss program.

The effective way of ingesting triphala for weight loss is as tea. For this, make a decoction by adding ½ tsp of triphala powder to about 150ml of hot water. Stir and allow the tea to cool and drink. It can be taken on an empty stomach in the morning or before retiring to bed. If you cannot stand the taste, or have shortage of time, it would be convenient to take 2 triphala tablets (1000 mg) with water, before bed or upon rising in the morning. Remember to eat plenty of vegetables, greens, berries, nuts, seeds, fruits, and proteins when taking triphala because maintaining good health is as significant as attaining optimal weight.

Side Effects of Triphala

Triphala is a natural detoxifying formula. Some people may experience headache, nausea, upset stomach and diarrhea. Since Triphala supports healthy elimination, one may experience looser. If the problem becomes too intense, stop taking triphala until the symptoms subside or simply reduce the amount you are ingesting. If the symptoms recur, it is best to stop use and consult a practitioner. 

 References

Vani, T. et al. Antioxidant properties of the Ayurvedic formulation triphala and its constituents. Pharmaceutical Biology 1997; 35 (5): 313-317.

Williamson, Elizabeth. Major Herbs of Ayurveda. Churchhill Livingston, 2002. 210-214, 294-297, 298-301

G. H. Naik, et al. In vitro antioxidant studies and free radical reactions of triphala, an ayurvedic formulation and its constituents.Phytotherapy Research 2005; 19(7): 582-586.

Shi Y, Sahu RP, Srivastava SK. Triphala inhibits both in vitro and in vivo xenograft growth of pancreatic tumor cells by inducing apoptosis. BMC Cancer. 2008 Oct 10; 8:294.

Lemon For Weight Loss!

Lemon (Citrus limon) is a short, bushy, aromatic shrub rich in culinary as well as medicinal properties. It is an effective remedy against various health ailments such as high blood pressure, varicose veins, inflammation, hemorrhoids, kidney stones, indigestion, weight loss, and many more. Lemon is a rich source carbohydrates (11 g), proteins (1 g), fats, (0.9 g), vitamin C (39 mg), magnesium (373 mg), potassium (270 mg), calcium (70 mg), phosphorus (10 mg) and fibers (1.7 g).

Lemon juice helps your body improve digestion, treats heartburn and stimulates bile production. Since lemon juice helps to improve treat indigestion, aids in removal of toxins, and increases our energy levels, this all combines together to help lose body fat as well through improving the hormonal balance of the body. In the morning, drinking a glass of lukewarm water with a few drops of lemon juice aids digestion and improves bowel movement.

Lemon can be used as an effective remedy for weight loss. Add to a warm glass of water, a tsp of honey & lemon juice each. Take this preparation on an empty stomach early in the morning. Another remedy for weight loss is to mix a tsp of lemon juice with 1/4^th tsp of ginger juice in a glass of warm water. Take this formulation early in the morning. These remedies not only aid weight loss, but are also helpful for those suffering from constipation and indigestion.

There are yet other reasons to add warm lemon water to your daily morning routine.  Lemon has the detoxifying and the alkalizing effect which can boost up the energy levels through removal of toxins from the body. Also, it is said to improve your mood by reducing stress and anxiety.

Oats: Natural Weight Loss Foods

When it comes to weight loss, it all comes down to eating fewer calories than your body needs. 

Oats can be part of your weight loss plan and can be consumed either at breakfast or as a snack. Oats are edible seeds of the Avena sativa plant. These are used for human consumption as oatmeal and rolled oats. Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied.  

Oatmeal is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity. Also, oats are high in phytonutrients, beta-glucans, selenium, proteins, manganese, iron, thiamin and magnesium. By itself, oatmeal is low in fat and fairly low in calories. 

Eating oatmeals 1-2 hours before workouts will give you a longer lasting blast of energy that helps workout longer & more intensely which helps you lose weight much faster!

All types of oatmeal are healthful and low-fat, but steel-cut oats are less processed than rolled oats and are believed to retain more nutrients. Packets of instant oatmeal often contain more sugar than oats you cook yourself. Regardless of the type of oatmeal you choose to eat, be careful of what you add to your bowl. Choose skim milk to keep the calories low. Instead of sweetening your oatmeal with sugar, try berries or dried fruit, which also offer additional fiber and nutrients.

10 Tips for Fast Weight Loss

• Do not skip breakfast! This will help you curb your snack attacks a lot better and help stop unhealthy cravings. Eating breakfast helps stabilize your hormones and keeps potential overeating at bay.
• Slow down you eating! Because slow eating and chewing food properly gives ample time to the body for appetite-related hormones to activate, slow eaters munch through nearly 70% less calories per meal. Evidence shows that this way you'll end up eating less.
• Eat more ‘small’ meals! It is fine to have several snacks or small meals during the day, if you are eating healthy. Keeping hunger at bay prevents mindless cravings to binge on food at the very sight of it.
• Out of sight is out of mind! Keep snacks out of sight! Stock up on healthy snacks like fruits, salads, oats and corn flakes instead!
• Cut the salt!  Do you know that sodium holds up to 50 times its weight in water!! Eating more than 1 tablespoon of salt daily will cause you to retain water and gain weight. The urge to drink water is an indicator of the fact that sodium intake in your diet is too high. Consuming salty snacks like potato chips, salted peanuts, etc can add more of salt into your body system.
• Avoid eating straight from a multi-serve packet! The basic or natural tendency to keep reaching for the food is given a huge blow if you serve yourself from a small bowl or cup. Pour out the amount you intend to eat, and give it a stop when it's over.
• Walk after every 4 hours! Sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours.
• Time for some workout! Weight loss would be more effective with a good exercise routine & mixing with cardio would be the best way! Any workout that stresses on muscle tone and enhanced heart rate is helpful in losing weight and keeping it off.  This would make your body burn more fat to help you slim down.
  
• Combat stress & anxiety! Stress and anxiety always harms our body and mind and leads to weight gain in the long run. Nurture your hobbies and spend quality time with your loved ones and friends. Try practicing yoga and deep breathing exercises to combat stress.
• Drink plenty of water! Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn't have any calories. Water is great appetite suppressant, and often when we think we're hungry, we're actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.

Speed Up Weight Loss with Fruits and Vegetables!

Speed Up Weight Loss with
Fruits and Vegetables

While some of us find our waistlines expanding with each year, there are others who stay slim & slender throughout their lives!  Are these ‘born-slim’ folks genetically gifted, or whether they were in possession of a magic secret resembling the fountain of youth?? The study found that getting a large part of nutrition from fruits and vegetables played a big part in keeping these people trim and youthful.

Fruits and vegetables are low in calories, high in volume, and high in critically important nutrients. They provide the feeling of satiety that goes with fullness. When the stomach is filled with high volume foods that are not high in calories, there is less room to pack in more calorie dense foods.

Eating fruits and vegetables can turn off cravings for other types of foods and short circuit the food addiction cycle, helping to provide a boost to weight loss efforts.Nature has built into each of us the desire to eat because eating provides the body with the nutrition to function and maintain itself. If people choose to eat foods that do not contain the nutrients needed, the body will continue to send the signal that more eating is needed. 

Fruits and vegetables are nutrition powerhouses containing the vitamins, minerals, enzymes, fiber, antioxidants and protein needed for good health and avoidance of disease. When they are eaten, the body is satisfied and the signal to continue eating is extinguished.

Eating Fruits and Vegetables Lowers the
Energy Density of the Diet

Various studies have shown that reducing the energy density of the diet by the addition of fruits and vegetables was associated with substantial weight loss. Since people tend to eat a consistent weight of food, when the energy density of the food is reduced, energy intake is also reduced. 

Substituting beans and lentils for meat is a great way to lower the energy density of a meal. The calories are about the same, but beans and lentils are high in fiber. Beans and lentils are more filling than meat because a quarter pound of beans has a greater volume than a quarter pound of meat.

To get real impact on weight and health, intake of fruits and vegetables must be drastically increased. People increasing their fruit and vegetable intake while lowering the intake of foods deficient in nutrients will begin to see a difference in their weight and their energy levels. The extra energy you have may even increase your interest in exercise. Replacing many meat and dairy products with fruits and vegetables will help you quickly lose any unwanted pounds.

Sources
http://www.consumerreports.org/cro/food/diet-nutrition/diets/dieting-...
http://www.peertrainer.com/diet/why_fruits_and_vegetables_help_you_lo...

Walk for Weight Loss!

Morning walk is the best exercise for your body, mind and spirit. It rejuvenates and revitalizes the body's cells, releasing muscular tension and relishing our energy levels. Walking decreases stress hormones, helps elevate the mood and increase the sense of well being. This simple exercise supplies you with the much needed fresh oxygen required for the many bodily functions including the working of lungs.

Morning walk also helps to lose weight. It burns calories, increases the metabolism of the body & strengthens joints and bones. Muscles of the limbs are toned up as they get an extra workout in walking include the entire back of the leg, shoulders, calves, hamstrings, and gluteus. Walking four times a week, 35 - 45 minutes each time, the average person can lose 15-18 pounds in a year with no change in diet.

Walking can help you trim fat as well as tone your muscles. It also helps to control your appetite. Walking is a form of low-impact exercise, which puts less strain on bones and tissues and prevents dangers associated with other types of exercise. A regular walk with a balanced diet can give good results in weight loss.

Also, walking reduces blood pressure and the risk of stroke, type-2 diabetes & cancer, reduces cholesterol, improves blood circulation and treats insomnia. It boosts the immune system, improves brain power & gives mental clarity. It works to build fitness, slimness and cardiovascular health.

Morning walk is perhaps the most overlooked form of exercise because it looks easy! And for the same reason, most of us prefer to sign up for expensive gyms or aerobics classes. Walking costs nothing, requires no partner or expensive gadgets, and would burn nearly the same calories as jogging does! The most important thing is to do it regularly. Walking as exercise will restore your peace of mind, and control your appetite. It is better than any weight loss pills invented by mankind!

How to Lose Belly Fat- Tips for a Flat Tummy!

We all want a toned flat stomach, but the question that comes to our mind is how to lose belly fat? Before we start, let us first find out the culprits that cause the accumulation of fat and lead to weight gain! Yes, it is your desk bound lifestyle, unhealthy food habits, and stress and anxiety that further worsens the situation! 

So how do you shape up? Incorporate these suggestions below and you will be on your way to a flatter belly in no time flat!

Cut Down on Sugars!

Cut down your sugar intake! Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with sprouts and fruit salads. Include vitamin C rich fruits like kiwi, oranges and lemon in your diet chart as these not only help in slicing off fat but also help encounter the stress and anxiety that causes ‘stress eating’.

 

Load Up on Greens!

Not only are vegetables like lettuce, broccoli and kale practically calorie- free, they are also rich in vitamins and are super filling! Munching on these at lunch time or for snacks will make you less likely to eat junk.

Hydrate Your Body!

To regulating your metabolic rate and consequently, your body's fat-burning mechanisms, drink your recommended 3-4 liters of water daily to help body run more efficiently. This would make your workouts and healthy eating efforts way more effective.

Take a Deep Breath!

When you are feeling worked up, close your eyes and take long deep breaths for about 5 minutes. Stopping work and taking conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating.   

Sleep Affects your Weight! 

Do you know, you require 6-8 hours of sleep every night? By getting the right amount of sleep, your body and metabolism will stay regulated, keeping you and your tummy on-point.  

Time to Stretch Your Body!

Schedule a stretching break and do simple exercises from the comfort of your office chair or while you are at home! try pulling in your tummy when you are sitting or standing for a minute to strengthen your abdominal muscles. Stand up straight, pull shoulders back and walk tall!

Abdominal Crunches to Lose Belly Fat!

1. Lie on your back with knees bent and hands behind your head.  Now, lift your shoulders off the floor and curl legs towards your rib-cage  simultaneously. Slowly, return to the starting position.

2. Lie on your back, lift and bend your knees at 90-degrees. Contract your abs to stabilize torso, and bring hips and knees towards your chest. Slowly return to the starting position.

3. Lie on your back with legs extended & arms behind head to support your neck. Contract abs & lift shoulders off the floor. Use your oblique muscles by attempting to bring the left shoulder towards the right knee and the right shoulder toward the left knee.

Aerobics: Great Way for Weight Loss!

Aerobics: Great Way to Lose Weight!

Aerobics can be called as a dance that fuses life into the otherwise boring regime of exercising. It is performed with foot tapping music. It requires the perfect moves to match the rhythm. In today’s fast paced life, when one does not have time to ponder over things, aerobics is the only quick method to make you fit into your old jeans. 

Aerobics means 'with Oxygen', that is, when we exercise, our body utilizes oxygen to produce energy. As a result, the heart and the lungs have to work harder to continuously supply oxygen to the muscles, which in return, strengthens these organs.

Aerobics for Weight Loss

Aerobics is the best exercise for losing weight. Aerobics dissolves fat and fuses freshness in life. A 15 minute aerobic exercise promises a slim and flexible body. Although a minimum of 30 minutes are required for weight losers. Besides it also helps in maintaining a glow on the skin. A healthy skin and shapely body is the dream of every woman. Aerobics give you both!

Modern gadgets have made the life of a person easy and comfortable. But it has also added inches to his waistline because of the absence of physical labor. Our body is also a type of machinery which needs regular oiling and fueling. 

Apart from weight loss and inch loss, aerobics also strengthens muscles and bones. Many experts believe that it does not make a person bend in old age. Aerobics not only raises good (HDL) cholersterol, but also help to lower down the bad (LDL) cholesterol. this results in less build up of plaque in the arteries. Regular Aerobic exercise regime also results in sound sleep.

Aerobics for Weight Loss

However, aerobics is not recommended for heart patients and people having the problem of blood pressure, which can prove fatal for such patients. If the muscles are tired, or joints start to feel sore, or breathing becomes uncomfortable, slow down or stop to ensure that you are in a fit state for the next session. 

It’s time to get absorbed in the delirium tremens of the beats because the benefits of aerobics exercise are powerful!! Go ahead and make it a part of your fitness program to achieve overall health benefits. 

Herbal Remedies for Weight Loss

These days, Weight gain is becoming a matter of concern among the people worldwide. An unhealthy, chaotic lifestyle can have a poor impact on our health which may lead to increase in body weight or obesity. Natural herbal remedies are safe and promising in reducing weight. Let's try some of such formulations for controlling weight in a healthy manner, without any side effects-

• Pound a ginger rhizome & boil the same in water. Add to it, ½ tsp lemon juice and 1/4^th tsp black pepper powder. Have it when hot.
• Take ½ tsp of guggal powder, a tsp of ginger rhizome powder and mix in honey to make it into a paste. Administer it once a day to lose weight.
• Squeeze a lemon in a glass of bitter gourd juice and have it every morning.
• Consuming 2 cups of Green tea is also believed to shed excess fat.
• To keep a check on weight, soak a few leaves of Indian plum/ Jamun overnight. Discard the leaves & drink water in the morning on an empty stomach.
• Boil about 10 gm of triphala (a combination of equal amount of Amla, Harra & Beheda powder in a glass of water for 10 minutes. Consume it warm in the morning.
• Having a tomato or two in morning is said to be beneficial in reducing weight.
• Mix in a glass of lukewarm water, a tsp of honey with ½ tsp lemon juice. Drink it every morning and evening to lose weight.

What's Your Ideal Weight? Calculate now!

To look beautiful and stay physically fit, one must keep a check on his or her body weight! But many few know about determining ideal weight and keep a check on the same! In this post, find out the simple formula to calculate the body weight in terms of your height!

For a woman, a simple way to determine the optimum weight is to convert the height (feet &  inches) into Kg (e.g., 5’7’’ height = 57 Kg) minus 5 Kg which indicates the minimum body weight, i.e., 52 Kg. to determine the maximum permissible weight add 10 Kg to the minimum body weight.

For example:

Woman 5’ 7’’ tall= 57 Kg – 5 Kg = 52 Kg (Min. weight)

    52 Kg + 10 Kg = 62 Kg (Max. weight)

For a man, a simple way to determine optimum weight is to convert height (feet & inches) into Kg (e.g., 5’ 7’’ height = 57 Kg) add 5 Kg which indicates the minimum body weight, i.e., 62 Kg. to determine the maximum permissible weight, add 10 Kg to the minimum body weight.

For example:

Man 5’7’’ tall=           57 kg + 5kg = 62 Kg (Min. weight)

62 Kg + 10 kg = 72 Kg (Max. weight)

This simple formula is valid for all body types and whether you are small, medium or large framed, your weight should remain within the maximums. In case your body weight according to the height is not within the above ratio, add one year to your chronological age.

Source: Kennedy AJ, Fitness A way to life. Tata McGraw-Hill Publishing Company Limited

Fat Burning Spices for Weight Loss

Losing weight can be a lot easier if you spice up your food. Spices not only make your food taste good, they are also known to aid fat burning, boost metabolism, help you stay healthy and fight off other health risks. Spices help stabilize blood sugar by controlling insulin levels in the body. When blood sugar is stable, you are more likely to burn fat and not store calories as excess weight.

Spices are the best antioxidants and have powerful anti-inflammatory, antibacterial, antiviral, and anti-fungal properties. For all the good reasons for health, why not add these top five fat-burning spices to our diet and ramp up weight loss as well. In the following post, learn about the spices that have been known to help in weight loss and get you to your goal in a healthy and happy way.

Cinnamon: This ancient spice has one of the highest antioxidant levels of any spice. A study published in Diabetes care (2003) showed that 1/4^th  tsp to 1 tsp daily of cinnamon helps metabolize sugar up to 20 times better than without cinnamon, hence boosting the body’s weight loss ability as well as controlling diabetes! Because cinnamon balances blood sugar levels it has the added advantage of stabilizing mood and energy levels as well as lowering LDL and triglyceride levels. (but remember, cinnamin contains coumarin, a chemical which can lead to liver damage if consumed in large amounts). 

Cloves: Cloves are another one of the spices that have been appreciated for their help in speeding up metabolism and increasing weight loss. Clove consumption is said to increase glucose metabolism, thus lowering blood glucose levels, helping the body regulate insulin levels & in turn keeps diabetes at bay. Also, cloves have antibacterial, antifungal and antiseptic properties. 
The active compounds in cloves, eugenol and isoeugenol, possess both anti-inflammatory as well as antioxidant properties.  Furthermore, cloves help maintain cardiovascular health, improve blood circulation, relieves flatulence and indigestion. These are also known to boost energy level and relieve stress.

Turmeric: Turmeric is one of the popular spices of the Indian kitchens. It contains beta-carotene, an antioxidant that helps protect liver from free radical damage, while helping body metabolize fats by decreasing the fat storage rate in liver cells. 
Studies suggest that Curcumin, a yellow-orange pigment found in turmeric, has antioxidant and anti-inflammatory properties, which helps protect the brain against damage, slows down the development of Alzheimer and Parkinson’s disease and prevents heart diseases.

Ginger: Research studies suggest that ginger has fat burning and metabolism accelerating properties which can burn the body fat. Also, this fat burning spice has been found to contain satiating properties that helps keep a check on over-eating! Ginger tends to increase the pH value of stomach acids, thus reducing the rates of gastric secretions and accelerating the activity of the enzymes necessary for digestion. 
Furthermore, ginger reduces triglyceride and cholesterol levels and thus helps in improving cardiovascular health. It elevates the levels of high density lipoproteins and lowers the risks of stroke and heart attack by improving the blood circulation.

Black pepper: The main component of black pepper, piperine, is said to boost fat metabolism by inhibiting differentiation of fat cells in the body. studies suggest that piperine has anti-obese properties and reduces triglyceride, total cholesterol, VLDL and LDL levels, and increases HDL cholerterol. These results also show that piperine can help in weight loss and management. This kitchen ingredient is also beneficial in diseases like cholera, diarrhea, and other gastrointestinal problems.

Chillies: Eating chillies can make you lose weight by stimulating the metabolism, improving circulation and warming the body. Chillies in moderate quantities induce 'Thermogenesis' that promote sweating, which is a cooling mechanism of the body to combat heat.
Capsaicin, a component found in chillies, is responsible for this effect as it stimulates certain receptors in the central nervous system to create the heat producing effect. Additionally, chillies help relieve nerve pain and boost energy levels as well.