Improving Sleep to Achieve Weight Loss
Did you know that social media usage or exposure to technology before bed can disturb your sleep pattern? In fact, this can lead to attention deficit and poor decision-making. Additionally, when you are sleep-deprived, you tend to crave late-night snacks and high-calorie foods.
Here are some simple lifestyle changes you can make to improve your sleep and reduce weight:
Establish a regular sleep routine by sleeping and waking up at the same times every day, even on weekends.
Avoid using technology one hour before bedtime.
Use your bed only for sleeping.
Incorporate regular exercise into your routine.
Opt for light meals for dinner.
Avoid caffeine after 2 pm.
Try drinking Turkish Ayran at dinner.
Turkish Ayran Ingredients
Yogurt, Water, Salt, Dried Mint (optional)
How to Make Ayran: A Refreshing Yogurt Drink
Here's how to make it:
Begin by adding two spoons of yogurt to a glass of water or mixing bowl.
Add a pinch of salt and mix for a few seconds.
For a denser consistency, increase the amount of yogurt.
Sprinkle some mint on top and serve.
But beware, Ayran may cause drowsiness.
“Early to bed, early to rise, makes a man healthy, wealthy and wise.”
Benjamin Franklin
5. Stress
Managing Stress for a Healthier Life
Stress is an inevitable part of our daily lives, and it can have negative consequences on our bodies - particularly causing weight gain by slowing down metabolism. Cortisol is a hormone that helps us deal with everyday stressors by initiating the fight-or-flight response. However, excess cortisol that isn't used properly can lead to serious health conditions like obesity and diabetes mellitus.
When it comes to dealing with stress, it's better to "fly" (in your mind) than to fight. Fighting stress can lead to negative health outcomes, while ignoring it can bring peace. Consider setting aside 5-10 minutes each day to help clear your mind and manage stress, such as meditating, walking or doing some activity.
How to improve metabolism?
1. Exercise (being physically active)
HIIT (High-intensity interval training ) / AMRAP (As many repetitions as possible)
The amount of energy expended by the body from fat and carbohydrates during exercise is dependent on various factors including exercise intensity, duration, training status, and diet. Studies have shown that moderate-intensity exercise is most effective for achieving maximum fat oxidation rates.
In contrast, High-Intensity Interval Training (HIIT) is a form of exercise where high-intensity exercises (>90% VO2 max) are performed for 30-40 seconds, with a 10-second rest period between each exercise. After completing the exercises, there is a 60-second rest period. Another form of exercise is AMRAP, where 4 exercises are repeated as quickly as possible within a certain period (usually 8-20 minutes) without resting.
If you're looking to lose fat, increase endurance, build strength, and gain some muscle, high-intensity workouts might be the solution you need. With just a 10-15 minute commitment three times a week, you can prevent weight gain or reduce your weight, making it an ideal option for those who struggle with consistency.
Not a fan of cardio or running for long hours? No worries - high-intensity workouts offer a great alternative. Choose a training routine that suits your lifestyle and can be maintained in the long time, and you can achieve great results without the need for excuses to stop.
Aside from the physical benefits, high-intensity workouts can also improve your cardiorespiratory system, thereby protecting you from cardiovascular diseases. They can also boost your mental health, self-confidence, and produce endorphins that help alleviate stress and improve your mood.
Sample of Amrap & HIIT
Amrap
- 10 Lunge
- 10 Shoulder Press
- 10 Squat & Kick Back
- 20 Reverse Crunch
HIIT (20sec x 15sec)
- High Knee
- Burpees
- Skater
- Side Planks with Rotation
- Standing Punches
- Flutter Kicks