food and sleepFor better quality sleep you should prefer trying to lose a few pounds. Its all about your appetite; the more control you have on it the more control will be effective on your weight.Here are 10 all time tested strategies to help you sleep better;

1. Water

Can water help you stay full? Well, drink several glasses of  water, you get filled up and eat less. Water can help you lose weight by keeping you feeling full and helping to reduce  your consumption of other high-calorie drinks (and foods). A recent study found  that over the course of 12 weeks, dieters who drank water before meals three  times per day lost about 5 pounds more than other dieters. Try drinking about  two 8-ounce glasses before each meal.

2. Nuts

Nuts help you with a plethora of health benefits. In  addition to their other benefits, nuts (almonds, pistachios, walnuts, Brazil  nuts, etc.) can help fend off hunger. They’re high in fiber and protein — both  hunger fighters. Just make sure to limit your portions to about 1 ounce, because  nuts are high in calories, too.

3. Natural Fibers

Natural fiber rich foods include 100 percent whole grains,  fruits, vegetables, legumes) fill you up because they take up room in your  stomach and slow digestion.

4. Sleep

Once you are sufficiently tired you’re less likely to opt for rich food choices. Majority of the sleep-deprived people believe they “deserve” to eat something sugary and  fatty. Several researches have established that lack of sleep leads to an  increase in the hormone ghrelin (which tells the body to eat) and a decrease in  the hormone leptin (which tells your body to stop eating).

Researches also reveal that a normal healthy person needs roughly 7.5 to 8.5 hours of sleep to get the  benefits for diet and exercise. You should have a regular bedtime seven days per  week. Do not forget checking your mattress and box spring and keep them replacing intermittently. Make sure your room temperature is comfortable. Get rid of the TV  in the bedroom. And make your sleep environment quiet — aesthetically and in  terms of noise.

5. Laugh with a Comedy

Journal “Appetite” states that watching a comedy can reduce  your appetite. In the study, one group watched a 7.5-minute clip of an animated  comedy with a plate of cookies in front of them, while the control group did not  watch the film. The comedy group ate about one medium chocolate chip cookie less  than the control group.

6. Consume More Vegetables

Veggies help you lose weight because they’re high in fiber and water , plus you get a lot of food for few calories. For instance, for the same  227 calories in one brownie you could eat 7.5 cups of broccoli.

7. Soup

All soups are water-based, they tend to make you feel less hungry without  adding too many calories, so you eat less. Soup can  help you lose weight when consumed prior to a meal. Soup prior to your meal could reduce your total consumption by as much as 100  calories.

8. Limit Alcohol

Alcohol impairs judgment and you end up eating more often. It also stimulates with intake of high-calorie, high-sodium snacks when they drink. Dieters  may cause blood sugar levels to drop.

9. Reduce Stress

In stress human body releases cortisol, a hormone designed to help  either fight or flee. Cortisol may trick your body and send a signal to  your brain to refuel your body.When stressed, we long for comfort foods. Human beings can learn how much food they should eat to be at a  healthy weight. However, the researchers found that diets high in fat impair the  function of the hippocampus, which results in less ability to notice the “stop eating” cues.

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