Rev Up Our Engines

Well, once again I have been away from here for too long.  I have not only been sliding in doing my posts but I have been backsliding in my weight loss efforts too.  It was a long hard winter and for a number of reasons (that I do not need to get into here for fear of boring you) my head has not been in the game.  Does it show on the scales ... most definitely!

But what's done is done and can, thankfully, be undone.

So, I'm starting again TODAY.

We hear a lot of talk about metabolism and weight loss (in my case it’s usually “I must have a slow metabolism”), so I thought I’d check into it a little bit and see what metabolism is exactly, and is it true that we can rev up our metabolism in any way.

Let’s start with a short quiz …

What is metabolism?

1. Your ability to digest fatty foods
2. Your body’s ability to burn calories
3. Your brain telling you you’re hungry
4. Your ability to believe in the supernatural

Which of these is the best way to adjust your eating habits?

1. Eat small meals frequently
2. Eat as little as possible
3. Eat two large meals per day
4. Eat at Joe’s

Drinking water is an effective way to increase you metabolism if …

1. It’s room temperature
2. It’s ice cold
3. It’s lightly salted
4. It’s fluoridated

If you are overweight, you actually have a faster metabolism?

1. True
2. False

How does an increase in muscle affect your RMR (Resting Metabolic Rate)

1. Your RMR will go up
2. Your RMR will go down
3. Your RMR will be unaffected
4. You’ll need some R and R

When doing aerobic exercise, you should ideally work out for 30 minutes with …

1. A raised heart rate
2. A good sweat
3. Ice water
4. A sweet play list

Your daily caloric intake should be …

1. Less than your RMR
2. Between your RMR and your maintenance intake
3. Your RMR and dessert

Which of these foods actually increase your rate of metabolism?

1. Grapefruit
2. Celery
3. Garlic
4. None of the above

As you lose weight, your body needs …

1. More calories
2. Fewer calories
3. Fewer carbohydrates
4. New clothes

Which of these is NOT a factor in determining your RMR?

1. Age
2. Weight
3. Gender
4. The amount of sleep you get

ANSWERS

1. Metabolism is the body’s ability to burn calories.  Increasing your metabolism means burning more calories and therefore burning more weight.
2. Having smaller, more frequent meals instead of larger ones will help limit unhealthy snacking and reduce overeating.  Bonus:  Eating healthy snacks will also help increase your metabolism.
3. Drinking plenty of water is good, but ice cold water is even better for increasing metabolism.  This is because your body expends extra calories warming the water to your body temperature.
4. Surprising as it is, overweight people actually have a faster metabolism than skinnier people.  However, if someone is overweight it means their metabolism isn’t fast enough to counteract their caloric intake, leading to weight gain.
5. An increase in muscle mass will increase your RMR.  This is because muscle burns more calories – even at rest – than fat.
6. When doing aerobic exercise, work out for 30 minutes with an increased heart rate.  It will temporarily boost your metabolism and burn calories.
7. Keep your caloric intake between your RMR and your maintenance intake.  It’s just as important to avoid under-eating as it is to avoid overeating.
8. The idea that certain foods will increase your metabolism is a myth.  However, eating small meals more frequently will definitely help.
9. As you lose weight, you’ll need fewer calories.  But we have good news!  As you lose weight, your appetite will shrink, so you won’t feel as hungry.  Losing weight is about moderation, not deprivation!
10. Sleep does not affect your resting metabolic rate.  RMR is the rate at which your body burns calories doing nothing, so it is only affected by your age, weight, height, and gender.

Now that we all see how much (or little) we understand about metabolism, let’s see what it is really all about.

Your body’s metabolism is the rate at which your cells produce energy and that translates into the rate at which your body burns calories.  It is the process of breaking down the 3 macronutrients – proteins, carbohydrates and fats – by your body in order for it to maintain itself.  AND – the number of calories you burn during eating and exercising every day influences metabolism and obviously the number of calories you consume.  That part is completely in your control.

The number of calories that are expended due to your genetic makeup also influences metabolism.  Forget about being able to influence your genes.  They are what they are!  Thank your parents for that.  Although they are a factor, the also account for very little of how many calories are spent each day. 

Age is a huge factor influencing your metabolism.  Unfortunately, from the age of around 25 the average person’s metabolism decreases by between 5% and 10% each decade.

Gender also influences your metabolism as men generally burn calories more quickly then women because they have more muscle tissue.

RMR was mentioned frequently in the quiz.  RMR stands for RESTING METABLIC RATE not to be confused the BMR which is your BASAL METABLIC RATE which can only be calculated in a controlled clinical or laboratory setting.  It’s easy to get a ballpark figure for your RMR by doing the following:

1. Weigh yourself first thing in the morning (to avoid weighing the food you ingest during the day
2. Convert your weight into kilograms (weight in lbs divided by 2.2)
3. For females use the following formula:  (10 x weight) + (6.25 x height) – (5 x age) – 161 = RMR.  For males use the following formula:  (10 x weight) + (6.25 x height) – (5 x age) + 5 = RMR.

Your RMR will tell you how many calories you need to maintain your body at rest.  Your daily consumption to maintain your current weight should be:  RMR x 1.15.  To lose weight safely, do not exceed your maintenance intake or have a caloric intake lower than your calculated RMR.

It seems to me that between age, genetics and all the math involved beating your metabolism into submission might be a thankless and nearly impossible task with regards to weight loss.  Alas, fear not – there are some things that you can do to work with your metabolism instead of against it.

Let’s start with the metabolism “killers”.  These are things that you CAN change and those changes will help “rev” up that metabolism.

Not getting enough sleep

I did a whole post on the importance of sleep to any weight loss effort and here it is again.  If you are not getting seven to eight hours of sleep a night, you might be killing your metabolism.  Studies show that not getting enough shut eye can lead to chemical reactions that increase fat storage and make you hungrier.

Eating before bed

If you snack right before bed, your body won’t deal with the excess calories – it’s busy recovering from the day.  Instead, it will slow down your metabolism and save the calories as fat.

Carbs

Who doesn’t love carbs?  They taste great, but they also cause your blood sugar to spike, which in turn increases your fat storage.  It’s a chemical thing.

Not enough protein

Protein is important for building lean muscle mass, which burns fat, but it’s also important for your digestive system.  If you’re not eating enough protein, chances are your body isn’t digesting food properly and instead is storing it as fat.

Sitting still

Sitting around all day – whether at the office or on the couch – puts your metabolism in a near vegetative state.  And, when that happens, your metabolism shuts down.  Get up and move!

Drinking alcohol

A cold beer might help you relax, but it stresses out your metabolism.  Alcohol is high in calories and sugar, both of which confuse your metabolism and make it shut down.

Too many processed foods

They’re cheap, tasty and guaranteed to make your metabolism scream “NO MORE”.

Yo-yo dieting

Starving yourself to lose a few pounds – and then binging.  Starving yourself to lose a few pounds – and then binging again.  If this is your eating cycle, your metabolism is wondering what in the world is going on – and your body will go into survival mode, which means it’s storing calories as fat instead of burning them.

Cycling (not the good kind)

Hitting the bike for 30 minutes a day is good for your metabolism  “Weight cycling” is not.  If your weight goes up and down and up and down, you’re messing with your metabolism.

So, what can you do to get your old metabolism back?  Some of the answers are as obvious as reversing the bad habits mentioned above …

Sleep

Make sure you get enough sleep.  The amount of calories that your body burns at rest is decreased if you’re not getting enough sleep.

Eat more protein

Your body burns twice as many calories trying to break down and digest high protein food, compared to high carb or high fat foods.  Try to include at least one protein at every meal.

Eat often

Every 2 – 3 hours is ideal even if just snacking.  This feeds

muscles and starves fat.  Your body is a clever little thing and it is reassured if food comes in on a regular basis.  If you typically skip breakfast (a cup of strong coffee DOES NOT constitute breakfast!), then grab a light sandwich for lunch and a big dinner in the evening it means that you are potentially fasting for 16 – 19 hours every day.  Not great!

Reverse the aging process

Don’t get excited now, I am not about to tell you about a new magic pill.  Simply, stay active and keep exercising – even as you get older.  Studies show that those that stay active see an average .3% drop in metabolism every decade (as opposed to the 5% - 10% drop mentioned above).

Have a plan to get more toned

Getting more toned is another way of saying adding lean tissue.  This means adding muscle (not bulking up) but adding more muscle.  Basically you burn more calories at rest the more muscle you have.

Do some interval training with heavier than average weight.

Whether this means 4 pounds instead of two or twenty pounds instead of fifteen … this will give your metabolism a boost for up to 24 hours as your body uses up energy in order to repair tiny (and healthy) muscle tears.

Omega 3 fish oils

EPA and DHA are the fatty acids found in fish oils.  Studies have shown that these can increase the amount of calories your metabolism burns by up to 400 calories per day!!  They increase levels of fat burning enzymes and decrease fat storage enzymes.

I’ll close this by answering the burning question that I’m sure is at the top of everyone’s mind … are there any foods that will increase your metabolism?  Sadly to say – No! Some foods and drinks like red peppers and green tea have been studied for the potential for increasing metabolism but the is no conclusive evidence that their effect is enough to result in actual weight loss.

So although there are no foods to “boost” you metabolism it is important to eat properly.  You need to eat breakfast.  The first meal in the morning can increase your resting metabolic rate by as much as 10%.  BUT – avoid fatty breakfast foods and opt for healthy alternative such as fruits, granola, yogurt and whole-wheat toast or cereal.  Try to include a protein.  Snacking is okay because a snack can be a good metabolism booster.  BUT – make sure to munch on snacks that have the appropriate amount of proteins and carbs, such as banana, peanut butter, carrots, and apples.  Don’t cut back too far on calories.  Most people think that the most effective way to lose weight is to cut down their caloric intake.  However, this only leads to a slower metabolic rate because the body undergoes a process known as “dietary induced thermogenesis”.  That’s a fancy way of saying it goes into “starvation mode”.  The body thinks it’s out of energy (food) so it alters the metabolism to preserve the fats and carbs.  Avoid taking lesser amounts of calories than recommended, or else the body will try to conserve its limited resources, and the result will be a slower metabolism and that will lead to weight gain instead. 

I hope this has helped to “de-myth” metabolism a little bit.  As usual I have combined what I think was the best of numerous and respectable sources to compile my information.

www.webmd.com/makethemostofyourmetabolism

www.glambistro.com/natural-metabolism-boosters

Food Renegade, Kristen Michaelis (editor)

www.fitterbodybootcap.com

www.beliteweight.com

H.A.L.T. - A Little Refresher

H.A.L.T. is an acronym that caught my attention.  It is sound, reasonable and do-able advice for anyone on a healthy eating or weight loss plan.  There are no earth shattering secrets revealed in the suggestions, and we’ve discussed every point somewhere along the way.  My thinking … it's put together in a very succinct and memorable fashion and it never hurts to have a refresher!

So, with much thanks to Daniel G. Amen, MD here is his H.A.L.T. plan to weight loss.

(website listed below)

Do you want to make it easier for you to stick with you weight loss plan? You need to put a H.A.L.T. to the barriers threatening to sabotage your progress.

The acronym H.A.L.T. is a term commonly used in addiction treatment programs that can be very helpful in dealing with the daily obstacles you face. I understand that you may not equate an addiction program with weight loss, but in my opinion, chronic overeating is akin to substance abuse. And H.A.L.T. has proven to be a very effective way to keep people on track when they are trying to change their habits.

H.A.L.T. stands for:

Don't get too HUNGRY.

Don't get too ANGRY.

Don't get too LONELY.

Don't get too TIRED.

DON'T GET TOO HUNGRY

Going too long without food lowers your blood sugar levels, which can lead to a variety of emotional issues, including feelings of anxiety and irritability. These may trigger your overeating.

Low blood sugar levels are also associated with lower overall brain activity, which is linked to an increase in cravings and impulsiveness. Heightened anxiety and irritability coupled with more intense cravings and impulsiveness is a recipe for overeating. Keeping your blood sugar levels even throughout the day is critical to keep you on track.

Tips to maintaining healthy blood sugar levels:

Eat a healthy breakfast—people who maintain weight loss eat a nutritious breakfast.

Have smaller meals throughout the day. Eating big meals spikes your blood sugar levels then causes them to crash later on.

You must stay away from simple sugars and refined carbohydrates, such as candy, sodas, cookies, crackers, white rice, and white bread. These also spike your blood sugar then cause it to crash later on.

MY DON'T GET TOO HUNGRY PLAN

Write down the things you plan to do to help prevent you from getting too hungry. Keep this list with you at all times.

________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

DON'T GET TOO ANGRY

Uncontrolled anger can send you racing to the cookie jar to calm your emotions.

When you feel mad, write down your thoughts and ask yourself, "Is it true?"

Practice deep-breathing exercises to calm your mind and soothe your emotions.

Count to 10. When you get angry try counting to 10 before reaching for something to eat. Sometimes that short delay can be enough to calm your temper and interrupt the urge to eat.

Get moving. If you feel anger bubbling up inside you, go for a walk or a short burst of exercise. This releases brain chemicals that help calm you down.

Express your feelings. After you have calmed down, express your feelings in a non-confrontational way. Letting your anger fester can drive you to overeat.

MY DON'T GET TOO ANGRY PLAN

Write down the things you plan to do to help prevent you from getting too angry. Keep this list with you at all times.

_________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

DON'T GET TOO LONELY

Social skills and a positive social network are critical to your emotional well-being.

Working on your current social situation is important to healing. Here are some tips to increase your social bonding.

Enlist a team of supporters and healthy role models.

Volunteer in your community.

Join a small group at Church, a recreational sporting team, book group, or any other type of group that appeals to you.

Make it a priority to spend time with your friends and family.

Make a list of people you can reach out to when you are feeling sad, anxious, mad, or frustrated.

MY DON'T GET TOO LONELY PLAN

Write down the things you plan to do to help prevent you from getting too lonely. Keep this list with you at all times.

_________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

DON'T GET TOO TIRED

If you are tired your brain simply can't cope as well with stressful situations, leading to worse moods, more anxiety, greater irritability, increased anger, and more frustration. When your emotions are running wild, you are more apt to run to the refrigerator for solace.

In addition, lack of sleep lowers overall brain function, which leads to more bad decisions. Several studies have shown that lack of sleep leads to higher calorie intake and higher consumption of refined carbohydrates, which as you learned in the Don't Get Too Hungry section, causes blood sugar levels to spike and then crash.

Make sleep a priority to boost brain function, moods, and energy levels, and to improve judgment and self-control. Here are 10 ways to make it easier to drift off to dreamland and get a good night's sleep. Remember that we are all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works.

In a past blog I discussed the issue of sleep and weight loss. http://mytwocaloriesworth.blogspot.ca/search/label/Sleep.

The following are Dr. Amen's tips for getting a good night's sleep.

1.  Maintain a regular sleep schedule—going to bed at the same time each night and waking up at the same time each day, including on weekends. Get up at the same time each day regardless of sleep duration the previous night.

2. Create a soothing nighttime routine that encourages sleep. A warm bath, meditation, or massage can help you relax.

3. Some people like to read themselves to sleep. If you are reading, make sure it isn't an action-packed thriller or a horror story—they aren't likely to help you drift off to sleep.

4. Don't take naps! This is one of the biggest mistakes you can make if you have insomnia. Taking naps when you feel sleepy during the day compounds the nighttime sleep cycle disruption.

5. Sound therapy can induce a very peaceful mood and lull you to sleep. Consider soothing nature sounds, soft music, wind chimes, or even a fan.

6. Drink a mixture of warm milk, a teaspoon of vanilla (the real stuff, not imitation), and a few drops of stevia. This increases serotonin in your brain and helps you sleep.

7. Take computers, video games, and cell phones out of the bedroom and turn them off an hour or two before bedtime to allow time to "unwind."

8. Don't eat for at least two to three hours before going to bed.

9. Regular exercise is very beneficial for insomnia, but don't do it within four hours of the time you hit the sack. Vigorous exercise late in the evening may energize you and keep you awake.

10. Don't drink any caffeinated beverages in the late afternoon or evening. Also avoid chocolate, nicotine, and alcohol—especially at night. Although alcohol can initially make you feel sleepy, it interrupts sleep.

MY DON'T GET TOO TIRED PLAN

Write down the things you plan to do to help prevent you from getting too tired. Keep this list with you at all times.

_________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

_________________________________________

By Daniel G. Amen, MD

http://store.amenclinics.com/the-amen-solution-the-brain-healthy-way-to-lose-weight-and-keep-it-off-hardcover-book

You Snooze - You Lose !

“The Dream Diet:  Losing Weight While You Sleep.”

“Burn Fat While You Sleep”

Sounds like lines from a late-night infomercial (yes I have on sleepless nights taken the last resort of watching the snake-oil sales-pitches on late night television) …

Oh, be still my pounding heart …

If only it were true.

Well, you know what?  Maybe it is!

Whenever I think of weight loss, dieting and a healthier lifestyle I think of food and exercise but there are so many other factors that play into being healthy and fit.  More and more often I am coming across articles indicating how important sleep is to being healthy AND to losing weight.

I don’t want to sound like I am latching on to every excuse I can find but lately my lack of sleep is definitely a deterrent to losing weight.  I have had trouble getting a good night’s sleep … due mainly to the dreaded menopause.  I find that I can fall asleep no problem but then I am up at 4:30 and cannot get back to sleep.  So … of course I have my breakfast and try to make those morning hours as productive as I can.  The unfortunate part of that whole scenario is that I AM NOT a morning person. 

Being tired and miserable and being productive DO NOT go hand in hand.  The other thing I find is that my brain/body clock measures time in it’s own way … so when I have my “breakfast” at 4:30 in the morning, by the time I get to the office my body is telling me that’s it’s time for lunch.  I mean it’s been five hours since I ate so it sort of makes sense.  But then when I eat something it amounts to an extra meal every day.  That’s certainly not a good thing when I am trying to lose weight!  I’ve had to rethink my meal planning and break breakfast into two installments.

But enough about me … on to the “Dream Diet”.  Can proper sleep really help you lose weight?

Apparently, say all the experts, it certainly can!  When you are sleep deprived, your body craves more food and you will have to eat more of it to feel full.  It is common for people who are tired to reach for food as a way of keeping themselves energized and alert.  If your goal is to lose weight, one of the ways to overcome cravings, reduce calories and have more control over your diet is simply to get enough sleep.  We all know that sleep and sleep disruption can do strange and remarkable things to one’s body and, now, that includes influencing weight.  Doctors have long known that many hormones are affected by sleep and recently appetite has entered that picture as well.  Two hormones that influence appetite are “leptin” and “ghrelin” and studies show that the production of both may be influenced by how much or how little we actually sleep.

Have you ever experiences a sleepless night followed by a day when no matter what you ate you never felt full or satisfied?  That is the leptin and ghrelin at work.  Ghrelin stimulates your appetite and leptin is the hormone produced in fat cells that signal to the brain when you are full.  When you don’t get enough sleep it causes your ghrelin levels to rise which means your appetite is constantly stimulated.  At the same time it drives your leptin levels down and that may mean you don’t feel satisfied even after you eat.  For me, that little piece of information was a definite eye opener!

I don’t want to dwell on the science too much but I thought how researchers came upon the correlation between sleep and weight was intriguing enough to share.  As it turns out they were studying people with sleep apnea, which closes off air passages during the night, causing disruption in sleep and a tendency to snore.  The end result is that although you are “sleeping” eight hours the breathing issues prevent you from getting a deep sleep.  Eight hours of disrupted sleep leaves you feeling like you had only four.  In screening overall health of patients with sleep apnea, researchers noticed that patients were more likely to be overweight.

Interestingly enough, obesity can cause sleep apnea.  So is this a case of which came first – the chicken or the egg?

Can getting the right amount of sleep simply means that you wake up with more energy and therefore you are just naturally more active?  It could just be a vicious circle, but most experts agree that if you are dieting, logging in a few extra hours of sleep a week is not a bad idea, particularly if you get six hours of sleep or less per night.  With the proper amount of sleep you may discover that you aren’t as hungry, or that you have lessened your craving for sugary, calorie-laden foods.

One researcher states “one thing I have seen is that once a person is not as tired, they don’t need to rely on sweet foods and high carbohydrate snacks to keep them awake – and that automatically translates into eating fewer calories”.  Simply put, when you do not sleep enough, you have more hours in the day when calories can be consumed and because you are tired and invariably those calories are the kind that give you a false sense of energy (the “sugar rush”).  They are also the calories that are metabolized the quickest leading to an even greater feeling of no energy (the “sugar crash”) which leads to another grab at a “quick fix”.

Now, what can you do to insure that you get a proper night’s sleep?

Some do’s …

* Establish a regular exercise routine of 3-4 times per week, and do it well before bedtime

* Try pre-bedtime rituals that relax you – warm baths, light reading, listening to calming music or recorded nature sounds

* Create a peaceful sleep environment.  Adjust the darkness to what works best for you.  Make sure the temperature of the room is set to your comfort level.

* Give yourself sleep hours instead of trying to squeeze more activity into one day.  Adequate sleeping hours will increase your productivity during waking hours.

Some don’ts …

* Don’t nap in the daytime if you have sleeping problems at night

* Don’t take in caffeine, nicotine, or alcohol from the late afternoon and beyond

* Don’t lie in bed agitated if you can’t sleep.  After half an hour, move to a different room and do something relaxing until you feel sleepy again

* Don’t go to bed hungry, but don’t eat a big meal right before bedtime.  Eating high protein food close to bedtime makes you body think it should be active and therefore keeps you awake.

Hmmmm … that last point is pretty interesting when you place it under the glaring light of DIETING.  For years and years one of the golden rules of dieting has been DO NOT EAT FOR FOUR TO SIX HOURS BEFORE GOING TO BED.  Yet, every article I read in regards to sleep and weight loss contradicted this advice and indicated that it was better to have a snack before bedtime.  They all agreed that if you struggle with insomnia, a little food in your stomach might help you sleep.  BUT don’t use this as an open invitation to pig out!  A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZ’s.  One article went as far as to say that avoiding food completely before sleeping can actually have to opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast.  It was suggested that eating something “light” that breaks down slowly in your system while you sleep will keep your metabolism active throughout the night, and you’ll wake up feeling energetic instead of starving.

As with any research, information, suggestions or the latest diet phenomenon you have to decide what is right for you and what works for you?  If you are going to try having something to eat before bed or if you are just naturally peckish before going to sleep, which foods should you eat and which foods should you definitely steer clear of for a good night’s sleep?

The following are suggestions from www.WebMD.com/sleep-disorders and comments in italics are mine.

Reach for Tryptophan-rich foods.  We’ve all heard of warm milk’s magical ability send us off to dreamland.  Do you know why it’s true?  Dairy foods contain tryptophan, which is a sleep-promoting substance.  Other foods that are high in tryptophan include nuts and seeds, bananas, honey and eggs.  There is no doubt in my mind about the tryptophan because it effectively explains why my son-in-law falls asleep on the couch after Thanksgiving dinner!

Indulge in your craving for carbs.  Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood.  So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or some flat bread or pita with cheese.  If you are going to indulge in a pre-bed snack you have to remember that it is not a free food … adjust your daily portions accordingly.

Put down the burger and fries!  As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat food not only gain weight, they also experience a disruption of the sleep cycles.  A heavy meal activates digestion, which, which can lead to nighttime trips to the bathroom.

Beware of hidden caffeine.  It’s no surprise that an evening cup of coffee might disrupt your sleep.  Even moderate caffeine can cause sleep disturbances.  But don’t forget about less obvious caffeine sources like chocolate, cola, tea and decaffeinated coffee.  For better sleep, cut all caffeine from your diet four to six hours before bedtime.  And, remember medications may contain caffeine.  Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics and cold medicines.  These and other medications may have as much or even more caffeine that a cup of coffee.  Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.

Skip the nightcap.  Here’s the catch-22 with alcohol:  it may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares.  Alcohol sounds a lot like menopause!  If you’re consuming alcohol in the evening, balance each drink with a glass of water to dilute the alcohol’s effects.  For a good night sleep, the better bet is to avoid alcohol for four to six hours before bedtime.

Beware of heavy, spicy foods.  Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep.  It can also lead to heartburn, as can spicy cuisine.  Make sure to finish a heavy meal at least four hours before bedtime.

Keep protein to a minimum at bedtime.  Sorry Atkins.  Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack.  Protein-rich foods are harder to digest.  So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Cut the fluids by 8 p.m.  Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed.  You’re sure to have interrupted sleep if you’re constantly getting up to go to the bathroom. 

Don’t be fooled by a relaxing smoke.  Nicotine is a stimulant, with effects similar to caffeine.  Avoid smoking before bedtime or if you wake up in the middle of the night.

Another point that this article missed entirely ... sometimes having pets can lead to the worst example of why you don't get enough sleep.  That could be the title of another blog post ... Is your dog/cat making you fat?  Sorry ... just a little humour and a personal observation and a case of "been there - done that".

Sounds easy enough, right?  Yeah, but there are two sides to every coin.

Another article on www.fitday.com suggested “Your diet and your sleep patterns are related.  When you do not sleep enough, your body’s physiology changes, which may lead to cravings and an over-consumption of calories.  Sleeping too much also has adverse effects on your weight”.

Now just wait a minute … I can’t seem to keep ahead of the game here?  Too little sleep is not good, yet too much is not good either?

Fitday agrees that “sleeping only a few hours each night significantly increases the chances for obesity.  Sleeping only five hours each night increases the chances of weight gain by 50%”.  They sight the same leptin/ghrelin levels research I’ve already discussed at the beginning of this post.

As with eating properly and exercising properly the key when it comes to sleep is balance.  Sleeping more than nine hours each night can also lead to weight gain.  The cause of this is not as clear, however it is possible that if you stay in bed too long, it is a result of not sleeping soundly.  You may be waking up numerous times throughout the night and not getting the deep sleep needed to be alert and healthy.

Okay – got it.  They are saying the same thing but coming at it from a different direction.

The bottom line on snoo-zzzz-ing and lo-zzzzz-ing?  When trying to control your diet, paying attention to your sleep patterns is a good strategy.  Be sure to sleep eight hours each night.  Going to bed at the same time each night makes it easier to fall asleep.  Minimize night-time distractions, wear ear plugs to block out unwanted noise and try some of the tips mentioned here.  Getting a good night’s sleep on a regular basis will keep your body in balance, help to reduce cravings and keep your diet healthy and on track.