Burn fat while you sleep

Its unbelievable but true! you can lose weight even as you sleep if you strictly follow these lifestyle changes.

1. Eat small frequent meals every 2 hours during the day: your body needs energy for metabolic functions. Your body may crave for sweet and junk food, but have that in portions like cheese, butter, chocolate of your finger tip size, chicken/fish of your palm size is absolutely okay to have once a week, either you can substitute your cravings with healthy food like a date or a piece of dark chocolate for sweet cravings.
There are certain foods that burn fat while you sleep. 

A. Whole grains - including whole grains (whole wheat, barley, brown rice, quinoa, wheat germ etc), legumes (lentils, chickpeas, beans etc), dairy foods, spicy foods, green tea, and citrus fruits, in your daily diets.
B. Have citrus foods daily - citrus fruits which includes vitamin c plays a role in body's fat burning process.
C. Consume green tea - it boosts your metabolism as it is rich in antioxidants.
D. Spicy foods - spices are known to improve metabolism. If you've had a tasty dinner, sleep without worry that your body will be losing calories while you sleep.

2. Sleep well: how long you sleep and how well you sleep, are both equally important for your body. Minimum 8 hours of sound sleep is very important.

3. Resistance training: for your hormones to function properly and for your body to burn fat
Weight or resistance training is a must if you want to keep your metabolism high. When you lift weights, you increase the amount of calories your body burns. Hours after you lifted weight, your body continues burning the fat.



Would You Like To Burn Fat While You Sleep?

Did you know that lack of sleep can make you fatter? Here's how.

Lack of sleep doesn't only affect your mood and concentration levels, it also affects your weight. Studies show that not getting enough sleep can be responsible for your increasing waistline and bulky frame. 

Here's how sleep impacts your weight. 

1. Sleep deprivation leads towards consumption of foods that give quick energy
When you've had less sleep than what you require, you feel a lack of energy while performing your daily chores. This can cause you to increase your intake of instant energy-giving foods like potato chips and chocolates or other foods with high carbohydrate and fat content. As a result, you may end up accumulating more kilos on your body.

2. A sleepy brain experiences difficulty in making decisions
Sleeplessness has a negative effect on your body as it prevents you from having complete control of your brain, which may ultimately make you a bad decision maker; especially when it comes to choice of food. You may lack the mental clarity required to avoid calorie-rich foods and may try to fulfil your food cravings with the first available serving of food.

Sleep deprived people are more likely to munch on late night, unhealthy snacks, which are responsible for making them fatter. Lack of sleep also leads you towards consuming foods in greater quantity.

3. The sleep-diet connection 
Sleep deprivation results in the improper functioning of your metabolism and increases the hormone 'ghrelin' (responsible for regulating the frequency of food intake) and decreases the amount of the hormone 'leptin' (responsible for indicating when to stop food consumption). More ghrelin and lesser leptin imply more amount of food consumption, which consequently leads to weight gain.

How to implement an enhanced sleep pattern in your lifestyle?

You can try out the following remedies to ensure that you get good quality sound sleep.
- To begin with, try to abstain from caffeine consumption in any form during the afternoons as it affects your sleep routine at night. 
- Design a sleep schedule for yourself and try to follow it every day, even at weekends.
- Do not consume heavy meals or alcohol before bedtime as it may result in indigestion and may make it difficult for you to fall asleep.
- Also, you can enhance the quality of your sleep by exercising daily. However, ensure that you don't exercise just before sleeping as exercising can cause your energy levels to rise, making it difficult for you to fall asleep.

If you would like to consult with me privately, please click on 'Consult'.

Did You Know Lack of Sleep Makes You Fat? 

What should you eat to lose weight?

Eating healthy is a key to an active life. It sometimes becomes difficult to choose a particular diet plan as you are not too sure about what to eat that will help you lose weight. The best way to lose weight is to eat natural foods which help in maintaining your waistline than processed foods which promise the same. Following is a list of 5 very basic natural foods which help you lose weight and also takes care of your health:

Broccoli

Broccoli is one of the most effective foods which can help you lose weight. It contains several micronutrients and phytochemicals which aid in weight loss by breaking down fats. Broccoli is rich in dietary fiber, minerals, and vitamins and low in calories and yet satisfies your hunger. You can eat it raw, cooked or as a healthy snack. Add this green vegetable to your regular diet and hasten your weight loss process.

Oats

Oats is a healthy addition to your diet as it high on nutrients and fiber. You should include it in the regular diet for at least 4 times a week if you want to lose weight. You can customize your serving to add more nutritional value to your meal. Avoid sugary toppings as they are high in calories and do not promote weight loss. Do not consume oats with added flavors or any other synthetic ingredients.

Apples

Apples are low in calories and rich in fiber. It is a perfect snack which is sweet and satisfying at the same time. It not only helps you to lose weight but also effectively controls your blood cholesterol. Apples contain antioxidants which have a lot of health benefits other than aiding weight loss. Fresh apples are considered to be even more effective in this regard.

Cabbage

Cabbage contains only 17 calories in a serving and is one of the best foods for weight loss. You can cook it in olive oil and season it with herbs and add it to your regular diet. Cabbage also helps fight cancer among its other beneficial qualities. It reduces your calorie intake and also satisfies your appetite. It also acts as a natural detox and works wonders for your overall health.

Black beans

Black beans are one of the most satisfying proteins which you can consume during weight loss. They are rich in fiber and protein and keep you full for a long time. They contain soluble fiber which helps you fight cholesterol problems. The insoluble fiber in black beans maintains your digestive system and regulates the bowels.

Fruit yogurt

You can see visible results if you cut down your overall calorie intake and supplement it with yogurt in your regular diet. The calcium in yogurt restricts the production of cortisol and controls your appetite. Yogurt also contains amino acids which contribute in burning fat. You can add fruits like blueberry or aloe vera to your yogurt to make it a tastier and healthier snack.

Whole bean salad

Whole bean salad is simple to prepare and is a very healthy snack. It is filling and keeps your hunger pangs at bay. You can put bell peppers and sweet corn to add flavors and toss it in olive oil to keep it healthy.

What should you eat to lose weight?

Struggling with extra weight and flab? Well, we are here to help! Remember to take it slow and easy with your weight loss journey so that the effects are more lasting. Reducing weight in a month is a matter of making the best use of dietary tweaks and a work out regimen. 

Here are a few tips to lose weight in a month. Set a realistic goal of about 5 to 6 kgs in a month and get set go!

1. Food Diary: What you eat is the first thing that affects how smooth and effective your weight loss journey is. Remember to take stock of what you are eating in a day. Maintain a food diary for at least a week and take a look at it at the end of the week to realise where you may be going wrong. Remember to report even a bite of a snack or that piece of chocolate you took! You will be surprised with your findings. 

2. Diet Alterations: Get your diet under control by dividing it up into five or six small meals. Include vegetables, fruit, grains, water and some amount of dairy. Try to eliminate meat and sugar from your diet for a month. Also, you can substitute white rice with brown rice or other grains like quinoa. Have oats for fibre and remember to drink plenty of green tea and water. 

3. Dietary Additives: Adding ingredients like almonds, prunes, blue berries, and even chia seeds will do wonders for your overall diet plan. When you are in the mood for a snack, reach out for these fat burning substances that will get your metabolism to work overtime. 

4. Mental Hunger: Do a quick check every time you get hungry out of turn. If it is not your meal time, there may be chances that you are suffering from emotional or mental hunger, which usually passes in a few minutes once you down a glass of water and distract yourself with an enjoyable activity and deep breaths. 

5. Exercise: This is one aspect that many people ignore. Work out everyday to support your diet and weight loss journey. Have coffee an hour before your workout session for quick fat burning. 

Tips to Reduce Weight in a Month

On an average a person consumes nearly 800 calories daily from added sugar. This does not just include natural sugar found in fruits or milk but the processed sweet sugar as well, that is added to cakes, tea, coffee, confectionery and even pasta sauce and salad dressing. However, it is possible that you can limit your sugar intake or even quit it to get some truly amazing benefits.

When you take this hard decision, you may experience withdrawal symptoms such as mild depression, anxiety or restlessness. But if you remain adamant and continue with your decision, your body will soon show some incredible results that you couldn't have imagined.

Here are a few of them:

1.&nbsp;Your heart will beat happily

Sugar raises insulin levels that activate the responses of sympathetic nervous system thereby elevating your bp and heart rate. When you cut down on sugar, your ldl cholesterol will decrease by 10% and triglycerides will reduce by 20-30%. And your risk of heart attack will reduce manifold.

2.&nbsp;Your weight fluctuations will be gone

With the exception of fruits, sugar is mostly present in processed or high-carb foods that contain loads of other unwanted constituents like fat etc.

So when you quit sugar, your body has to no longer worry about those unwelcome calories and your weight will stop moving right and left across the scale.

3.&nbsp;Digestion will become efficient

When you quit sugar, the digestive system becomes more efficient. Since your stomach and intestines have to no longer worry about those difficult to digest processed foods, their abilities and functioning improves. Even your colon begins to work better, may be you take more trips to the restroom, so things get even more on track.

4.&nbsp;No more acne troubles

Sugar triggers acne troubles. When you cut it down, you will no longer be troubled by those zits that dampen your looks. Your skin will actually clear up, cracks will disappear and you will get a healthier skin.

5.&nbsp;You will no longer have sweet craving

With sugar, there is a huge negative, as you enjoy sweets, you crave for more sweets. But if you quit sugar, slowly you will begin to avoid foods that contain sugar and as a result, whenever you will eat anything that has sugar, it will taste over sweet and you will not be able to have large portions. This means no more cravings for sugar!

If you would like to consult with me privately, please click on'consult.

5 Wonderful Things That Happen to Your Body When You Quit Sugar!

5 diet myths debunked!

The term 'diet' immediately makes you think of a starving and depriving weight-loss regimen. But diet simply means what food we eat in the course of 24 hours, one week or one month. Nonetheless, certain myths have arisen surrounding this term too and which have been debunked here:

Myth 1: cutting carbohydrate helps you lose weight

You need carbohydrates for energy. A minimum of 130 grams of carbs is recommended each day which is a far cry from low carb diets that start with 20 grams or less. Fat diets aside, what matters is how refined the carbohydrates are. Refining removes grain's fibrous coating, which leads to faster food digestion. That&#x2019;s why whole fruits with their fiber and nutrients are good choices despite their simple carbohydrates. The idea is to cut back on refined carbs such as soda and foods made with white flour while loading up on healthier carbs like whole grains, fruits, and vegetables.

Myth 2: diet foods help you drop pounds

If you scan labels for the lowest calorie and fat counts you might be doing yourself more harm than good. Pre-packaged diet foods have a lot more sugar and trans fat. As with carbs, it is the quality of fat and not the amount that matters. Monounsaturated fats (nuts, olive oils, avocados) and polyunsaturated variety (in corn, soybean) help your cardiovascular system and improve weight loss. Trans fat and saturated fat have been linked with heart disease and even cancer.

Myth 3: the more you cut calories, the more weight you will lose

If you cut your calories too far you'll end up decreasing your metabolism and muscle mass. To get the most out of calories you should choose whole foods like fresh meat and fish, and whole grains that are as close to their natural state as possible. They have higher nutrient density than refined foods as they pack more vitamins and minerals into fewer calories.

Myth 4: dairy products make you fat

A dairy-rich diet can double fat reduction and weight loss, and help prevent weight gain. Three servings of low or non-fat dairy a day is recommended every day. A cup of milk or yogurt or 1 and a half ounces of cheese equals one serving.

Myth 5: brown equals whole grain

Whole grains reduce your risk of many chronic ailments, from obesity, diabetes to cardiovascular disease. The extra fiber in whole grain is essential. Whole grain foods tend to be richer in vitamin b and e than, refined grains.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: 85% Indians are Making These DIET Mistakes! Are You One of Them?

If You Diet for Weight Loss, Here are 5 Myths You Might be Living With!

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