Carrying extra weight around your middle can be frustrating and make you self-conscious. But did you know that it could affect your sleep quality and overall wellness? To address many health and wellness issues—such as a lack of quality sleep—you need to focus on eliminating body fat. Bay Area Beauty Blogger has put together healthy and effective tips for slimming down and sleeping better.
Lack of Sleep Affects Fitness
We know that being overweight can impact sleep. But does it work both ways? Research suggests that a lack of sleep can cause weight gain, as well as other unhealthy side effects. For example, one study found that people who were mildly sleep-deprived during a short-term study were more likely to choose unhealthy snacks. Their counterparts, who slept around 8.5 hours, ate normally.
Another link between sleep and weight loss is fatty deposits that could inhibit your ability to breathe at night. Between fat in your palate and fat in your tongue, people who are overweight are more apt to have sleep apnea. The reduced quality of sleep becomes a vicious circle, and can negatively affect your weight, eating habits, and overall well-being.
Of course, you might already be experiencing a lack of sleep and its negative impacts. How can you restore the balance and begin getting healthier? If you are on the heavier side and find your mattress makes you toss and turn, an upgrade is a good first step. When considering your options, remember that you want adequate support for your body type. Mattresses like the Saatva HD and DreamCloud Premier are ideal for larger individuals.
Eat a Healthier Diet
You might think that cutting fat out of your diet means you’ll lose belly fat. But non-fat foods have their share of problems — they often bulk up on sugar and calories to make up the flavor lost by removing fat. A better alternative would be to focus on including healthy fat in your diet. Foods like peanut butter, nuts, avocados, olives, and flaxseed can contribute to a balanced eating plan.
Introducing more protein into your diet can reduce cravings and raise the levels of weight-regulating hormones. Foods like lean meats, fish, and legumes can add extra protein in your diet. You can also increase your protein intake by drinking low-calorie protein shakes.
When it comes to healthy snacks, you’ll want to stick to options that are appropriate for your specific diet. For example, if you have diabetes, then snacks like edamame and salmon jerky can keep your blood sugar levels down (be sure to consult your physician before trying a diabetic-friendly diet).
Focus on Calorie Deficits
Though there are many fad diets out there, one reliable method of weight loss is a calorie deficit. Consuming too many calories leads to weight gain, but cutting your calories means your body must burn the fuel it already has on board. A deficit of about 500 calories per day is an excellent general guideline. Calculating the best deficit for you depends on your activity level and food intake, however, so it can be a very individualized figure.
Concentrate on Water Intake
You might be surprised to learn that one thing you can consume that helps you lose weight is something without any calories: water. In fact, one study indicates drinking two glasses of water before your meal could help you shed unwanted pounds.
Stick With It Long-Term
Whatever exercise routine you startup, it can be challenging to stick with it. Using some mental tricks can help, NBC News notes, like starting out small (even with a five-minute workout), setting realistic goals, and changing things up so you don’t get bored. Even once you reach your goal of dropping weight, you might find those healthy habits easier to stick with for the long term.
Glean Benefits from Nature
You probably know that going outside is healthy for you. Fresh air and green spaces have a reputation for helping us feel calm and less stressed. But studies also show that people who live near—or spend time in—nature have lower odds of developing cardiovascular disease, among other conditions. Spending time outside can also leave you feeling adequately worn out by the end of the day—which can help you achieve restful sleep.
There are many healthy reasons to begin working out and starting to lose weight. But being able to enjoy a restful night’s sleep is high on the list of perks. Fortunately, with these simple steps, you can start losing weight and sleeping better in no time.
For beauty, self-care, and wellness tips, head over to Bay Area Beauty Blogger.
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