According to an article by Simeon Margolis, M.D., Ph.D., a Yahoo! Health Expert for Nutrition, recent studies have linked inadequate amounts of sleep to weight gain, obesity, and an increased risk of developing diabetes.*
A 2005 report, for example, involving about 25,000 men and women enrolled in the National Health and Nutrition Examination Surveys (NHANES) found higher body mass indexes (BMIs) and more obesity in those subjects who averaged less than seven hours sleep a night. And a 2007 analysis of NHANES data found a nearly 50-percent increase in the risk of diabetes among those participants averaging less than five hours of sleep daily. About one in ten of the men and women surveyed slept less than 6 hours a day, while a comparable number slept for more than nine hours a day.*
Both of these studies found that sleeping for 9 hours or more did not lead to weight gain or to a greater incidence of obesity.*
Finally, results of a huge door-to-door survey of 87,000 American adults conducted by the National Center for Health Statistics (NCHS, part of the Centers for Disease Control and Prevention), revealed that obesity was greater in those people who slept either less than or more than seven or eight hours a day. Obesity rates were 33 percent among those who slept less than six hours a night; 26 percent in those getting nine hours; and 22 percent in those getting seven to eight hours of sleep.*
And other evidence from experimental studies showed that sleep deprivation raised blood levels of hunger-producing hormones and considerably increased appetite. The sleep-deprived subjects especially craved sweets, starches, and salty snacks.*
So it begins to look like, besides recommending fewer calories, good supplements and more exercise to keep off the extra pounds, we should probably also start prescribing more hours of sleep.*
I’m trying to lose weight, so for my diet, I skip breakfast and only eat one to two meals a day. At first, I lost some weight, but I can’t lose any more. Why can’t I lose any more weight?
This is a very common misconception. By skipping meals you will intake less calories and therefore lose weight. You most likely will lose weight when you first start doing this. Unfortunately what causes the reduction in your actual weight is the loss of more muscle than fat. But after that initial weight loss people find themselves gaining more fat, when cutting out meals.*
If you only eat once, twice, or even three times per day, you probably are not eating enough calories, or are overeating at your few meals, and you are also continually in “fasting state”. At the same time that you are losing muscle mass (that is the “weight” that you lose in the beginning), you are storing the calories your metabolism isn’t burning as your body’s emergency fuel reserve; body fat (A.K.A love handles, thunder thighs, saddle bags, muffin tops, etc.)! You should be eating five to six small meals a day, every three to four hours.*
Your body was designed with the idea that you have to expend energy in order to get food. If you think back a few hundred years ago, if you wanted to eat something you had to either go hunting everyday or grow your own food. That’s a lot of work and a lot of physical activity. Even though we no longer have to do this, it doesn’t change the fact that our bodies are still designed this way. So when you skip a meal, your body actually thinks that you’re out in the wild and, for whatever reason, food is hard to come by. This is a built-in survival mechanism that all of us have. So when your body thinks food is hard to find, it does two things to protect you from starving. First, it slows your metabolism causing your body to slow down and burn less fat. Second, the meal you eat after you skip a meal will be converted almost entirely to fat and stored – to protect you from starving. So if you skip breakfast, almost all of what you eat for lunch is converted to fat. We think we’re taking in less food but in reality we are causing our bodies to store fat.*
When you skip meals, and your body is in this fast state, it means you have not fed your body for at least four hours. After the four hours are up, your body tends to store whatever food hasn’t been used for energy now as energy for emergencies (which is body fat). Now, whatever energy you have for whatever you do, is being supplied by your muscle mass. Yes, your body is now sacrificing muscle mass to supply you with the energy that you need to get through your day. You are now storing record amounts of body fat and permanently lowering your metabolism by breaking down precious muscle mass and using it for energy!*
By choosing to have five to six small meals each day, you’re teaching your body to never be hungry. You won’t have the blood sugar spikes associated with hunger, nor will you experience the cravings that can derail even the most carefully planned diet. By eating small meals every three to four hours, one avoids overeating during three “regular size” meals.
Skipping meals makes it is easy to create late-night cravings that foster poor eating habits by skipping meals. Also, people tend to overeat when they are extremely hungry. Skipping meals allows you to reach that hunger level where you consume just about anything and forget when to stop.*
Eating more frequent meals spaces out calorie intake over the course of the day, but requires more discipline than consuming three regular meals each day. You must carefully control portions to prevent overeating and space meal intake at even intervals throughout the day. Some individuals find that using smaller plates and keeping a concise food journal helps monitor the foods eaten throughout the day.*
Overeating at three meals each day often places people in the obese category. Overeating at five to six meals will create one’s worst nightmare. Portion control is the key. Your aim is to split calorie consumption evenly throughout the day. Meals should be well thought out and balanced with adequate amounts of nutrients. Throw out the sodas and chips. Include a mix of proteins, carbohydrates and fat with every meal. For example, instead of consuming an entire turkey sandwich on wheat for lunch, only eat half and include a favorite fruit. Save the other half of the sandwich for your next meal three hours later, incorporating another snack-type food with this meal. Some good choices are cottage cheese, applesauce or some crunchy vegetables. Pair healthy foods together, like whole-wheat crackers with applesauce, or fruits/vegetables with nuts/seeds for proteins.*
Eating more frequent small meals is also more satisfying and keeps protein levels high, which helps build muscle. This is because the body can metabolize only a certain amount of protein at one time; therefore, it’s best to spread it out over the entire day in smaller quantities. This balance equalizes the body and allows for consistent, efficient function for everything, including metabolism.*
Increasing your lean muscle mass enables your body to burn more fat, as it takes more effort to sustain muscle than it does fat. Therefore, the more lean muscle mass you have, the faster your metabolism is likely to be. This is because the only thing that powers your body is muscle. Every action from walking to breathing and even blinking is powered by muscle. Muscle is the only part of your body that burns calories, so the more muscle you have, the higher your metabolism will be, period. That means even sitting on your butt, doing nothing, you will burn quite a few more calories if you have five more pounds of muscle than you do now. Conversely, if you have less muscle mass, your metabolism will be slower.*
Dieticians claim that you will burn 50 more calories PER DAY for every pound of muscle put on. This is only at rest, so imagine if you were a little more active? You could turn that into 150 calories easy!*
On the other hand, what if you lost that pound of muscle? Now you burn at least 50 fewer calories per day than you used to. So, now you can see why losing “weight” is not good at all. What you really want to lose is “body fat”, right?*
Women should note that this does not mean you have to get ‘beefy’; you should just tone up your muscles.*
Protein also plays an important part in this process. Women should generally consume about 100 grams of protein per day and men 150 grams. This can be quite difficult to achieve unless you take a protein supplement. Here at NutriShop Boca Raton we have a great low calorie, low fat, Protein Power called Pro5 Blended Protein, to help you achieve this goal. This also serves as a great protein snack to have as one of your 5 meals a day.*
Your metabolism is totally controllable by you. You can lose weight and fat easily if you speed your metabolism up naturally and safely. If you eat every three to four hours, and your meal is in the right ratio of macronutrients (which means higher protein, lower carbs and lower fat), your metabolism will be kicked into high gear!*
How to Stick to your Fitness New Year’s Resolutions this Year!
Year after year, it has been easy to make New Year’s Resolutions to improve your health and fitness. However, the real challenge is being able to follow thru with them for the entire year.*
Until you make exercise and nutrition a part of your daily activities like eating and sleeping, you will always find reasons to quit. If your goal is to work out, exercise, and improve overall health, nutrition and fitness this year follow these ten easy steps below.*
Many products on the market are advertised as “Colon Cleaning” products, but they are really only band-aids. Leading colon cleansing products are loaded down with laxatives which mainly makes the user use the restroom more than normal when using the product. It is possible to cleanse the colon without getting to the root of the issue, the liver and gallbladder. It is imperative to decongest the liver and gallbladder along with cleaning the colon to completely detoxify the body. Detox-LGC is not a laxative, it is a comprehensive detoxifying product for the entire body, and it not only cleanses the colon, but the liver and gallbladder as well.*
Detoxifying and cleansing the liver, gallbladder, and colon will allow them to heal, become fully functional again and do their job effectively, aiding in a faster metabolism.*
The liver is one of the most important organs in your body that assists in expelling the toxins and impurities from your body. Many of us eat processed food and fast foods, which congests the liver. Detox-LGC will help rid your body of such build up in the liver.*
The colon also is one of the most critical pieces of the human system. When exposed to unhealthy things, the colon can be afflicted by various kinds of conditions. Having a bad diet can result towards the accumulation of wastes, which could then lead to various kinds of pain, allergies and health problems. Detoxing the colon can help rid you of some of these symptoms.*
The gallbladder acts as a bile reservoir. If the liver is overloaded with toxins and saturated fats, the bile will eventually inflame the gallbladder. When enough cholesterol deposits (from saturated fats) have formed, they crystallize with the bile to form gallstones. This is why in addition to decongesting the liver, detoxifying the gallbladder is also crucial.*
Many people have experienced increased energy, overall wellbeing and weight loss by taking Detox-LGC.*
To protect our good health, it’s imperative that we eliminate toxins from the body on a regular basis by detoxing our bodies at least every six months.*
Detox-LGC contains all natural ingredients: Bupleurum Root, Tumeric Extract, Artichoke Root, Dandelion Root, Cascara Sagrada, Senna Leaf, Vitamin C, NAC, Aloe Vera, Burdock Root, Gentian Root, Barberry Root, Ginger Root, Alpha Lipoic Acid, Vitamin B-6, Chromium Picolinate*
For more information about the individual benefits of Detox-LGC to the Liver, Gallbladder and Colon visit HERE.
Detox-LGC has worked for many of our customers! Responses from most are that it is phenomenal! It is our #1 seller. Once people try it they love the effects and keep coming back for more. Detox-LGC is a complete, sophisticated, detox formula designed to detoxify and cleanse your liver and gallbladder, allowing them to heal, become fully functional again and do their job effectively. Detox-LGC is also designed to cleanse the colon so that all of the various toxins and toxic build-up can be safely and effectively eliminated from the body.*
Detox-LGC improves overall health, flattens the midsection and aids in a faster metabolism. Many people easily lose seven pounds from taking Detox-LGC in just a few weeks. And it’s easy! Just take Detox-LGC twice a day, and you will notice the toxins and waste being cleansed out of your body within days.
For more details about Detox-LGC visit HERE!