The Link Between Obesity and Sleep
Do you find yourself getting heavier after lacking sleep Turns out theres a biological reason for that A study of nurses over 16 years found that those that did not get enough sleep had become obese over time The same study found that those that lack sleep had a 30 increased risk of gaining over 30 pounds
At the same time if your Body Mass Index BMI is already 30 past your ideal weight it also introduces issues with your sleep cycle An unhealthy BMI increases your risk for sleep apnea and asthma So both the amount of sleep and your BMI need to be balanced in order to be healthy So what needs to change
Start with a Lifestyle Change
To start addressing an issue you need to know whats causing it Weight and sleep are affected by a myriad of factors that include lifestyle mental health and social environment So take some time to identify problematic habits like putting too much on your plate or spending all day sitting down Once youve identified them start changing them
It can be simple changes at first like taking the stairs rather than using the elevator It could also include organizing your schedule to slot in meal prep or meditation Committing to a healthier and more active lifestyle helps defeat obesity according to the Department of Health and Social Services So all the changes you make lay down the bricks toward a healthier you
Consult Experts
Need a medicine based structure to fight sleep deprivation and obesity Consult with the experts Visit your doctor and get a check up to give you a strong idea of your present state of health You can also consult a Sleep Specialist Theyll be able to talk you through existing and any other underlying issues that contribute to your lack of sleep Need help to get your eating under control
Taking a trip to see a dietician can also give you a stronger idea of what is nutritious without having to sacrifice portion size Your regular physical activity can also benefit from the input of an expert If you start going to the gym a fitness instructor can pair you with a good work out that fits your current health and stamina level While providing you with a healthy and reasonable goal to meet
Obesity is completely preventable so is sleep deprivation If you are already obese take heart in the fact that it is something that can be changed
All you need to do is to understand what is affecting your weight and sleep Then start with small yet meaningful changes to your habits It may take a while but before you know it youll be able to get the right amount of sleep that will further power your healthier lifestyle
Tips on Battling Obesity
More Americans are overweight or obese today than ever before This upward shift in weight has been triggered across the board by easier access to food and over the course of the last two decades a movement toward sedentary jobs
PublicHealthorg also notes that fast food which makes up more than 10 of the average Americans diet has played a major role in the obesity epidemic
Here are five tips that can help you lose weight and stay healthy without feeling deprived
1 Get plenty of rest
While a sedentary lifestyle contributes to weight gain getting enough sleep can actually help you by allowing your body time to recuperate from workouts and just day to day activity How Well muscle helps you burn fat but adequate sleep is needed to aid in the protein synthesis that makes muscle
Even adding an extra 30 minutes of shut eye will improve your quality of life To squeeze in those extra minutes look for ways you can get to bed earlier or sleep longer Perhaps you could lay your clothes out for the day the night before or cut down on the amount of time you spend perusing social media in bed which you shouldnt do anyway because it is poor sleep hygiene
2 Include your furry friend in your fitness routine
Your dog is your biggest champion when it comes to encouraging you on your weight loss journey An hour walking the dog can help you burn more than 200 calories An afternoon at the dog park or hiking your local nature trail does more than burn calories Exposure to the outdoors will encourage you to stay in motion and exercise more which will strengthen your body and enhance your bodys overall cardiovascular function Your dog will also be a source of motivation as he is always up for a doggy adventure and exercising your pooch is a necessary part of dog ownership
3 Swap a few foods at a time
One reason fad diets fail is because they require a drastic alteration of your day to day dietary habits Food affects sleep depending on when it is eaten how much and what type Dont get stuck choosing between foods you hate and make a few healthy swaps of food you already like or at least foods that you can learn to love For instance instead of a sugary yogurt with your breakfast opt for Greek yogurt and fresh fruit EatThiscom is an excellent resource that can help you find healthy alternatives at home and on the go
4 Focus on your mental health
With obesity comes a range of emotions from anger to depression and many who are overweight suffer with self image issues It is not enough to simply handle the physical aspects of your weight problem you must also find ways to improve your mental health Mental health and attitude directly relate to poor sleep When you are tired it becomes much more difficult to handle stressful situations So sleep should definitely be mentioned in some way here
Start by making a list of all the things you like about yourself and keep them in the forefront of your mind The key to losing weight and living a healthy lifestyle requires that you change the way you think and a mindset overhaul begins and ends with good mental health You can research all the tips and tricks in the world but without commitment and positive thinking forward progress will be hard As you begin this journey remember that your mind and body are a unit and they need to be in sync
5 Get social
Another aspect of mental and physical health are the people you bring into your life When it comes to battling obesity your friends and family can help Find one person to be your accountability partner This person can not only workout with you but check in daily provide support celebrate your achievements and help you move forward after a setback Talk with your friends cousins sisters or coworkers and start a fitness club together
Perhaps the group could try out that new fitness class you were a little nervous about going to on your own Motivating each other can help you all regain control of your health and overall wellness and knowing someone is counting on you can be motivation enough to get up and get moving
While you ideally want to aim for a BMI of 25 or less losing just 5 of your body weight has significant health benefits that start at a cellular level ScienceAlertcom explains that that even this small amount of weight approximately 10 pounds for a 200 pound individual is an attainable goal for most
You dont have to change your entire life or lose half your body weight to reap major health rewards A few small changes here and there can set you on the path toward a healthy lifestyle which regardless of the numbers on the scale is something from which we can all benefit
Call Alaska Sleep Clinic today for your free sleep assessment
