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? 

The condition of obesity is a troublesome epidemic that is spreading like wildfire. As you gain weight, you become more prone to a wide array of health problems. The main causes of obesity are sedentary lifestyle and excessive intake of food. It has been stated by dieticians, that individuals who are 40% overweight are at a higher risk of premature death in comparison to individuals with average weight.

Eating wrong foods can also causes blood pressure problems, which is further aggravated by stress. The medication provided for blood pressure has certain side effects. It is therefore, important to lose weight to improve your health condition in case you are suffering from obesity and blood pressure. There are surgical as well as non-surgical methods used for reducing fat from the body and that help in gaining the body contour.

Liposuction is a surgical method used to remove the excess fat from the unwanted areas of the body. But it is a painful method and an expensive procedure.

Non-Surgical Methods
Ultrasound Lipolysis: It is a non-surgical method that is used to reduce the fat cells in the body. The fat cells are killed by use of ultrasound waves, and it is a non-invasive method. The main areas where fat cells are reduced include thigh, abdomen, buttocks and upper arm. It is an advanced technique that is ideal for people who wish to achieve weight loss. It reduces the body circumference and improves the body contour.

Massage Treatment: The simple treatment that can be used to reduce cellulite from the body is the Endermology massage treatment. It is a mechanical massage therapy that makes use of a special machine and by which the blood supply in the body is increased by massaging the particular areas like buttocks and hips. It is a non-surgical treatment which is used as a substitute method for liposuction.

Therapies Used For Reduction of Fat: Another non-surgical method for removal of excess fat as well as tough cellulite from the body is Mesotherapy. The therapy involves the use of injectors for delivering the medication to the Mesoderm area and it also rejuvenates the skin. The given condition is corrected by injecting the medication in the Mesoderm, and the injector used for this purpose is known as the Mesogun. There are other therapies also made available for obese people to reduce fat from their body and these include heat therapy, vibration therapy and lipodissolve therapy.

Non-Surgical Methods - How They Can Help Reduce Excess Fat in Obese People?

Importance of avoiding carbs in dinner for weight loss

Ideal dinner should not be rich in carbs but fibers. If you intend to lose weight, avoid carbs in dinner. 

There are many reasons of avoiding carbs in dinner.

1. Gets Converted to Fat: Carbohydrates should only be taken during daytime as muscles require fuel to do different activities and utilize carbs to convert in energy. During night we don’t do as intense workouts as the daytime like in office or household work. If carbohydrates are taken in dinner, muscles absorb carbohydrates and store them in form of fat tissues due to lack of any activities except sleep and inner organs’ functioning.

2. Increases Your Sugar Levels: Including carbohydrates in your dinner also increases blood sugar level which is harmful for diabetes patients.

3. Makes Your Digestion Difficult: Avoiding carbs also improves your digestion. Replace it with more fiber foods instead.

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

Why It’s an Absolute Sin To Have Carbs in Dinner if You Want to Lose Weight 

Burning fat with food must sound contradictory, but there are certain foods that can actually melt away your fats by improving your metabolism. Some foods have an extensive thermogenic effect (metabolism increasing effects) that can lead to reduction of fat in your body. Read on to find out five such super foods and burn your fat away.

Tuna

Tuna is a good source of omega-3 fatty acids and it also helps boost the production of a hormone called leptin. This particular hormone gives the illusion of fullness and you don't end up having large portions. It also accelerates your metabolic process. Apart from tuna, sardines too have the same properties.

Green tea

The benefits of green tea are widely known. It has 'epigallocatechin' which improves the nervous system and elevates the heart rate. Drinking three cups of green tea daily has proven to burn up to 80 calories.

Hot peppers

Different kinds of hot peppers not only spice up your food but they also melt calories. Capsaicin, a chemical present in peppers can increase metabolism rate by 25% for up to three hours after you consume your meal.

Grapefruit

This delicious fruit has the amazing power to make you slim. Grapefruit has an antioxidant called 'naringenin' which can aid your body in its use of insulin more effectively, thereby keeping the blood sugar level under control and prevent diabetes. Recent studies have shown that sugar control coupled with grapefruits lead to improved calorie burn.

Whole grains

The body needs a lot of energy to break down and digest whole grains which causes it to use more calories. You literally burn your fats when you eat whole grains. Start your day with a bowl of oats which will not only keep you full but also aid your metabolism.

5 Superfoods That Murder Fat

Lemons are known worldwide for the amazing health benefits they offer. Lemons are indeed a perfect source of so many nutrients like riboflavin, thiamin, magnesium, iron, pantothenic acid, potassium, vitamin B6, etc. And, when it s the combination of lemon and water, it becomes as tasty and refreshing drink as beneficial to one s health. The practice of drinking lemon water is quite common among people as it is not only rich in nutrients, but also very easy to make. But there can be a possibility that you might be drinking it the wrong way and missing the many health benefits of lemon.

The common practice of drinking lemon water
People choose to drink lemon water regularly to enjoy all its benefits. But often, what they misunderstand is the ideal way in which the lemons need to be used in making the lemon water. And as a result, they miss out on a number of health benefits, offered by lemons.

The majority of people simply slice up the lemons, squeeze out the juice from them and then throw the lemon peels right away. And, it is exactly where the whole way of drinking lemon water gets wrong. Because it is the lemon peels that are mostly the nutrient rich parts of the entire lemon fruit.

The proper way in which lemon water should be drank
The best way to drink lemon water in the right way is by adding the peels to it. You must make sure to buy organic lemons that are fresh and seem juicy enough. Wash them properly and cut them into thick or thin slices, as per the preference of one. Then, squeeze the freshly sliced lemons into either hot or cold water. But be certain not to dispose of the peels.

Rather, one needs to grate the peels of the already squashed lemons into the lemon water, to make it filled with all the nutritional values of lemon and also the right way of having a healthy glass of lemon water.
One can also put the rest of the lemon slices aside in a travel cup or mug and fill it up with cold or boiling water to have another healthy cup of lemon water later.

The benefits of having lemon water the right way
When one includes both the juice of the lemons as well as the grated peels in his or her lemon water, the drink becomes the best source of consuming all the nutrients of the entire fruit. Lemon peels are known to contain 5 or 10 times more the vitamins that lemon juice does. As a result of adding all the parts of the lemon to the lemon water, one can receive a boost in the intake of antioxidants, vitamins C and B, volatile oils, and an increase in the resistance power of the body s immunity system.

Lemon Water - Did You Know You Were Drinking It The Wrong Way?

How turmeric can help you lose weight this winter season

Weight gain and winters go hand in hand as it’s the holiday season, full of weddings or parties, both of which can result in the piling up of calories and kilos. Turmeric in winters is a must have, at least for its medicinal properties, which help you in dealing with the common winter woe of weight gain. 

Why is turmeric most effective in winters?
Turmeric has plenty of health benefits like reducing the effects of arthritis, increasing the immunity of your body etc. besides being a natural remedy for weight loss. The benefits of turmeric can be enjoyed to the fullest during winters as its consumption during summers in excessive amount can cause some side effects. Turmeric has a heating effect on your body, so consuming it in excess during the summer months adds to the heat your body generates and may result in indigestion or heartburn.

How can turmeric help in losing weight?
Turmeric is rich in curcumin (an orange pigment), which is instrumental in breaking dietary fibres, and consequently in helping you to lose weight. Curcumin can stop the fat tissues from being created in your body by regulating your blood vessels, which are responsible for formation of these fat tissues. 

Turmeric also lets you manage your weight by aiding in the reduction of cholesterol levels in your body. Moreover, it’s also effective in lowering lipid content in your body by reducing the presence of adipose (fat) tissues to prevent weight gain.

Additionally, curcumin present in turmeric can help in the burning of fat as well, thereby triggering weight loss.

How can you make turmeric a part of your daily diet?
You can either add turmeric to your food while cooking or you can have a glass of turmeric milk daily to enjoy its multiple health benefits. Also, you can add turmeric to your tea or have turmeric supplements that are available in the form of powder-filled capsules, fluids or tinctures. 

To get the most out of the weight loss benefits of turmeric, limit your turmeric consumption to 2-3 grams a day during the winter season. 

Here’s an easy a tasty turmeric milk recipe to get you started:

Turmeric golden milk recipe-
Ingredients:  
1 inch long stick of turmeric, coarsely crushed
½ cup water
1 cup low fat milk
Pepper, according to taste
1 tablespoon honey

Directions:
Combine the milk and the water and bring to boil. Add the crushed turmeric and pepper. Heat the mixture on a low flame for about 20 minutes. Remove from flame and strain the mixture. Pour in a glass and stir the honey into it. Consume the drink while it’s still warm.

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

Turmeric: an Ultimate Winter Weight Loss Weapon 

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