Beauty Sleep for a Beautiful Body

A sound, well-rested sleep is fundamental to losing body fat just like exercise 😉

Who does not swear by the wonderful effects of a well-rested peaceful sleep! And if you want to “knock off those pounds”, then you need to “knock out” at the right time REGULARLY too. We all know that diet and exercise help us to reach the weight targets we set for ourselves. We get so engrossed in these 2 components that we end up over doing both and often compromise on a good night’s sleep.

Insufficient sleep promotes hunger and appetite, which can cause excessive food intake resulting in weight gain. When people don’t get enough sleep they have increased levels of a hunger hormone called ghrelin and also decreased levels of the satiety or feeling of fullness hormone called leptin, which could lead to overeating and thus weight gain.

Also people who exercise well and do not catch up on adequate sleep; the lack of sleep hinders muscle recovery post exercise. The whole concept of “Exercise” is that you recover from the damage caused while working out. And if there is no recovery then fat burning stops. We only end up injuring ourselves – don’t you feel dead or broken when you over exercise? Not only this but this could lead to hormonal imbalances, digestive issues and massive mood swings.

Solution Time –

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Keep a check on how much you sleep as compared to how well you sleep, because even you though you may sleep for 8 hours, but if the quality of your sleep is poor it still has the same effect as inadequate sleep.

As the evening works its way towards bed time, start lowering the overall light level in your home. Your body can’t tell the difference between “bright light” and “daylight” for purposes of regulating your sleep. A darkened room tells your body that sleep time is near, and it will start producing the hormones that aid in falling asleep and staying asleep.

Tune out distractions – switch off the TV, the phone, the ipad, the laptop at least a while before sleeping. Have a warm shower or if not possible then at least soak your feet in warm water – and just RELAX.

 

When it’s finally time to hit the sack, keep the room as dark as possible. Exposure to light during the time you’re supposed to be sleeping can disrupt your body’s internal clock. It’s one of the primary clues to the body that it’s either sleep time, or waking time.

A POTATO DOES NOT MAKE YOU A POTATO, BUT BEING A COUCH POTATO DEFINITELY DOES!

Though we love the batata or bateta or aloo or potato in our food, we also love to blame the poor tuber for our weight gain! Let’s face it – whether mashed, baked or roasted, people often consider potatoes as comfort food. Did You Know that potatoes are NOT inherently fattening? But if you choose to add butter or sour cream to potatoes or choose to fry it and eat it or eat chips you increase the numbers of calories and fat grams significantly and yes – that does make you fat!

For my technical – questioning – calculating minds –

Boiled potatoes are low in calories and fat, but high in fiber (responsible in making you feel full) and nutrients. They are naturally rich in vitamins and minerals, particularly potassium, phosphorus, B-complex vitamins and vitamin C. A large, unpeeled boiled potato is rich in B-complex vitamins, which help your body form blood cells and make energy from the protein, carbohydrates and fat from the food you eat.

A boiled potato provides more than half of the vitamin B-6 you need each day, as well as about 30 percent of your recommended daily intake for thiamin and niacin. It is also high in vitamin C, giving you one-half of your daily requirement for that nutrient.

Because the potato is a root vegetable, it is rich in essential minerals that help you build strong bones and benefit your nerve and muscle function. A large potato, boiled in its skin, provides 1.1 grams of potassium, one-fourth of the potassium you need daily. It also gives you about one-fifth of the magnesium and phosphorus you need each day. A potato has 5.4 grams of fiber, about the same amount as a bowl of bran flakes cereal – so bring back the poha with batata and other vegetables for breakfast instead!

And AGAIN – the most important thing here like any other food item or group is the concept of MODERATION. Anything less or anything in excess is not good. So yes eat the potato in your veggie, but eat other veggies too – in the right quantity.

Now coming to the couch potato bit! Exercise is an essential component of life, just like eating. I am not talking about fancy exercise or equipment. Take small steps. Just motivate yourself to exercise. Our body, our joints need exercise – not excess not less – Just RIGHT!! So if nothing just start with a walk for about 30-40 mins a day, 5 times a week! Regular exercise helps you gain muscle weight and shed fat weight (Remember Fat loss is important!). And most importantly focus wellness, reducing body fat and a sustainable healthy lifestyle.

couch potato