Ano nga ba ang koneksyon ng ating pagtulog sa paglo-lose natin ng weight? 🤔 Nandito na ang sagot sa tanong na yan! 👇 #sleepandweightloss #sleepweightconnection #goodsleep #loseweightfast #fitnessgoals
Did You Know?
Less than 5.5 hours of sleep a night makes it 55% harder to lose weight (poor sleep causes a lower metabolic rate).
Sleeping less than 6 hours can cause you to feel up to 25% hungrier.
Sleeping just 6 hours could result in 14 lbs. of extra weight a year.
Women who slept 5 hours or . less weighed 5.4 lbs more than those who slept 7 hours.
7 out of 8 women lost between 3-15 lbs in 8 weeks just by sleeping more.
Problem: How Big is the Weight Loss Issue?
One-third of working adults in the U.S. are sleeping fewer than 6 hours per night.
1 in 4 people suffer from a sleep disorder.
25% of Americans use sleeping pills.
Diminished sleep use sleeping is more closely linked with higher BMI in women than in men.
Three Aspects of the Sleep-Weight Connection
1. Hormones: Hunger & Appetite Management
Sleeping 6 hours or less disrupts two critical hormone levels: Ghrelin and Leptin
Ghrelin:
-Spurs appetite and drives us to eat.
-Increases appetite for high-calorie foods.
-Directs fat towards the midsection of the body.
Leptin:
-Suppresses appetite.
-Low sleep suppresses leptin production, making us more likely to feel ongoing pangs of hunger.
Even a single night of sleep deprivation can elevate Ghrelin levels and reduce Leptin levels = increased appetite and hunger pangs.
2.Brain: The Sleep-Brain-Appetite Relationship
Amygdala (Reward Center):
-Governs appetite and desire for food.
-Sleep deprivation = MRI scans showing greater activity in the reward center of the brain when looking at pictures of junk food.
Frontal Lobe:
-Governs behavioral control.
-Sleep deprivation = diminished activity in the frontal lobe resulting in a brain less able to moderate influence over food decisions.
Even a single night of sleep deprivation makes fattening, high-calorie foods more attractive and at the same time interferes with the brain’s ability to override desire with rational decision-making.
3.Calories: Burning Calories While You Sleep
Your body burns the most calories during REM sleep.
Your REM sleep increases the longer you sleep.
Therefore, if you sleep less hours, you miss that prime calorie burning window by cutting off the tail end of REM (or the longest period of REM where you could burn the most calories).
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Ngayon alam na natin kung bakit hindi tayo pumapayat. ‘Yun ay dahil hindi tayo nakakatulog nang maayos. Nasa maganda at maayos na pagtulog ang susi sa ating pagpayat at pagiging malusog na rin. Tara, tulog na tayo! 😄😴
Ito ang para sa atin, mumsh! Mga easy tips para makapag lose ng weight nang walang diet! Yay! 🙌😍 #loseweightfastandeasily #nodiet #ourweightlossjourney #cheerstohealthierandfitterus
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Losing weight does not have to consist of eating nothing but a lettuce leaf. Here’s 10 tips to get you from Buddha belly to skinny minny all without dieting!
1. Slow down & time your meals
Pacing your meal triggers the body’s fullness hormone. Wolf your dinner down and the brain doesn’t have time to tell the stomach it’s full!
2. Sleep more!
Sleeping replaces idle activities e.g. watching TV with a box of chocolates! 7 hours sleep or less revs up your appetite leading to eating more.
3. Serve more fruit and veg
Fruit and veg are high in fibre and waiter content & therefore fill you up quicker.
4. Get used to loving soup!
Soup is handy at the start of a meal to curb appetite and slow eating speed.
5. Eyes on the prize
Buy clothes slightly too small and keep your eyes on the prize of fitting them!
6. Chew gum
Research has shown that chewing gum can occupy you enough to avoid the dreaded snack attack! Lethal for anyone wanting to lose weight.
7. Increase your water intake
So after you’ve put down the beer/glass of wine, why not pick up a glass of water which is both refreshing, won’t give you a hangover, and also makes you feel fuller. You have a good night, no hangover, and stay slim by avoiding the kebab shop on the way home from the pub!
8. Cut the sugar!
Replace one sugary drink/treat a day with a glass of water or savoury snack.
9. Home cook!
When you cook at home, you know exactly what is going into your food and so can make it extra low calorie or healthy. The same doesn’t apply for meals out or takeaways!
10. Enjoy yourself!
Losing weight isn’t easy. It’s even harder however if you’re hating every minute! Enjoy yourself, set small goals and don’t limit yourself to eating one lettuce leaf every three days.
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Magiging effective ang mga ito kung sasamahan mo ng patience, self discipline, at self control. Kaya mo yan, mumsh! Kaya natin yan! 😉
Place the salmon filets in a large zipped-top bag. Whisk the honey, soy sauce, garlic, and ginger together in a medium bowl (I added a sprinkle of dried parsley for color– try chopped scallion!)
Pour half of this sauce over the salmon filets, coating them thoroughly. Refrigerate for 15 minutes or up to 4 hours.
Meanwhile, preheat oven to 350°F (177°C). Line a baking sheet with aluminum foil or a silicone baking mat. Set aside.
Line the marinated salmon filets on the baking sheet. You can hold onto this used marinade– see step 5.
Bake for 15-20 minutes depending on thickness (about 10 minutes per 1-inch thickness— measured from the thickest part of the filet).
You can broil the salmon for the last 3 minutes for crispier edges.
Meanwhile, begin steaming the broccoli and reducing the glaze. First, the broccoli: fill a large saucepan with 1 inch of water.
If you have a steamer, place it inside. Bring water to a boil. Add the broccoli.
Cover and reduce heat to medium. Cook for 6-7 minutes until the broccoli is bright green and tender.
Now, the glaze:
Pour the remaining, unused marinade into a small saucepan or skillet. If you want, you can add the remaining (used) marinade as well.
Bring to a boil, then reduce heat low-medium and allow to simmer for 4 minutes. Remove from heat and allow to cool and thicken.
Remove cooked salmon from the oven. Some of the glaze may have browned on the edges.
You can discard this.
Garnish the salmon with any of the listed options. Serve with steamed broccoli and additional glaze.
Leftovers keep well in the refrigerator for a few days. Reheat to your liking.
Make ahead tip:
You can marinate the salmon up to 4 hours in advance. If needed, you can extend to 8 hours.
You can steam the broccoli and reduce the unused marinade (steps 4 and 5) ahead of time as well.
Heat oven to 350°F. Use lightly floured hands to press 3/4 of the cookie dough onto bottom and up side of 9-inch tart pan with removable bottom. Bake 12 to 15 min. or until golden brown; cool completely.
Meanwhile, roll remaining cookie dough into 6 (1-1/2-inch) balls; place 2 inches apart, on baking sheet. Bake 10 to 12 min. or until golden brown.
Beat pudding mix and milk with whisk 2 min. (Pudding will be thick.) Add 1/4 cup peanut butter; mix well.
Stir in 1/2 cup COOL WHIP; spread onto bottom of crust. Top with remaining COOL WHIP, spreading to within 1 inch of edge. Refrigerate 2 hours or until filling is firm.
Remove rim of pan carefully. Cut each cookie in half; insert, cut sides down, into top of pie.
Microwave remaining peanut butter in microwaveable bowl on high 45 sec. or until melted; stir.
Melt chocolate as directed on package. Drizzle peanut butter, then chocolate over pie; sprinkle with nuts.
When you say methods of losing weight, one can never guarantee their effectiveness. This is the common problem of weight loss plans found all over the net. You should know that the methods and plans laid out for you would not guarantee results, but you can definitely do something about it to have better outcomes. It is best to know ways on how to lose weight instead of following a specific plan. Here are the top ways to lose weight.
Learn to Read Labels
To lose weight, it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food’s caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
Snack Smart
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.
Eat More Grains and Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They’re naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
Eat Enough, Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You’ll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into “starvation mode” if you don’t eat enough, causing you to maintain (or even gain) rather than lose weight.
Drink Plenty of Water
Water helps you lose weight in several ways: If you tend to have a problem with “water weight,” drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn’t wait until you’re feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
Write it Down
What’s the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.
Practice Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
So there! Let’s claim it: We will lose weight! Fighting! 💪😊
Maging alisto at mapagmatyag sa mga hidden added sugars na ito!
Agave Nectar
Barbados Sugar
Barley Malt
Barley Malt Syrup
Beet Sugar
Brown Sugar
Buttered Syrup
Cane Juice
Cane Juice Crystals
Cane Sugar
Caramel
Carob Syrup
Castor Sugar
Coconut Palm Sugar
Coconut Sugar
Confectioner’s Sugar
Corn Sweetener
Corn Syrup
Corn Syrup Solids
Date Sugar
Dehydrated Cane Juice
Demerara Sugar
Dextrin
Dextrose
Evaporated Cane Juice
Free-Flowing Brown Sugars
Fructose
Fruit Juice
Fruit Juice Concentrate
Glucose
Glucose Solids
Golden Sugar
Golden Syrup
Grape Sugar
HFCS (High-Fructose Corn Syrup)
Honey
Icing Sugar
Invert Sugar
Malt Syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple Syrup
Molasses
Muscovado
Palm Sugar
Panocha
Powdered Sugar
Raw Sugar
Refiner’s Syrup
Rice Syrup
Saccharose
Sorghum Syrup
Sucrose
Sugar (Granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado Sugar
Alam naman na natin na bawal ang sugar sa pagbabawas ng timbang at pagpapapayat, ‘di po ba? Mas lalo pa ang mga hidden added sugars. Kaya watch out at iwasan ang mga sugars na ito. 😉
(Photo and info from Google, CleanEatingKitchen.com)
Mumsh, hanggang ngayon ba hindi mo pa rin alam o hindi ka pa rin sigurado kung ano ang maaaring kainin upang makapagbawas ng timbang? ‘Wag nang mag-alala pa dahil ibibigay namin ang mga pagkaing pwedeng-pwede mong kainin while trying to lose weight! Ready? Let’s start!
Proteins
– Eggs
– Cheese
– Chicken
Veggies
– Broccoli
– Cauliflower
– Spinach
Fruits
– Apple
– Kiwi
– Banana
Whole Grains
– Oats
– Quinoa
– Wild Rice
Water
– 8 glasses
Now you know na, mumsh! Happy losing weight while staying healthy! 😊😍
(Photo and info from Google, theMilitaryDietPlan.com)
Gustong-gustong ma-achieve ang #flatbellygoals, mga bes? No problem dahil ire-reveal namin ngayon ang inuming makatutulong upang maging flat na ang mga belly n’yo. Secret lang natin ha? 😂
1 Liter of Water
½ Cucumber
½ Tbsp Ginger
2 Large Lemons
10 Mint Leaves
Natural Remedy for Detoxing your Body
Ayan mga bes! Thank us later! 😂 Pa-share na lang ng mga flat belly photos n’yo ha? 😍😉
