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Do I look sexy in my glasses?
When you sleep, do you look like this?
Or this?
Because one could make you look like this, and the other could make you look like this.
We all know how important sleep is, right? We're grouchy when we don't get our sleep.
We are a pain in the butt to be around. We can't get our work done. We're falling asleep at our desk.
There's a whole bunch of bad things when we don't get our sleep, right?
But did you know that it also could inhibit your fat loss? You can have your exercise
program in place and your diet is super clean, and you're still not stripping off the fat
and you can't figure out why. It could be that you're not getting your sleep--good sleep--on a consistent basis.
We live in a culture where sleep deprivation is almost a badge of honor.
It's a culture of do more, in less time. Now, in 1960 Americans got 8.0 to 8.9 hours of
sleep, on average, per night. By 1995, that dropped to 7.0 hours, on average. And by 2004,
there was a much increased population that report sleeping less than 6 hours per night,
and today that's up to almost 30 percent of the United States population that sleeps less
than 6 hours per night. But I'm here to tell you: if you don't put sleep as a high priority
on your list along with eating clean and exercising properly, it's very likely you're not going
to achieve the goals that you want to achieve. And let's go through the reasons why. There
have been a whole bunch of studies done on sleep deprivation, and most of them--they
work off the premise of having two groups of individuals. One that sleep 7 to 9 hours
a night, and the other that sleeps maybe 4 to 6 hours a night on a continous basis. And
most of those studies have come to the same conclusion, that when you inhibit sleep, when
you go into sleep deprivation for an extended period of time, a whole bunch of things happen
to your body that inhibit fat loss as well. First, sleep deprivation messes around with
the metabolization of glucose. So what does that really mean? Glucose, whose molecular
formula is C6H12O6, is the end product of carbohydrate digestion. Other monosaccharides
like fructose and galactose are largely converted into glucose. Glucose is the only monosaccharide
present in significant amounts in the body fluids. The oxidation of glucose produces
energy for the body cells. The way metabolism is controlled by a number of hormones. Huh?
In other words, glucose is the stuff that carbohydrates turns into in your body. That
means, if your body is not processing and metabolizing that glucose really well, then
it's not using it for the primary source of energy, and it's going to be storing it as
fat. The second thing that sleep deprivation does is it actually makes you eat more, and
why is that? Well, recent studies have shown a reduction of the GLP-1 hormone. Basically,
what the GLP-1 hormone does is it tells your body when you're feeling full. It's telling
you: you ain't hungry anymore. So if you have reduced levels of the GLP-1 hormone, which
does happen when you're in sleep deprivation, then you're not going to be feeling full when
you should, and you're going to be hungrier more often. And I know from personal experience
that this is absolutely true. When I have been sleep deprived for several days on end,
which has happened when I've been in busy work situations, I absolutely feel way more
hungry than I would if I got my normal night sleep, night in and night out. The third thing
that sleep deprivation does to inhibit your fat loss is that it gives you absolutely decreased
energy, and you can't put your everything into your workouts when you get to the gym.
If your workouts look like this: yeah, you might be a little sleep deprived. That means
you're burning less calories during your waking hours, not pushing your muscles to the extent
that you could, so you're not getting that after burn effect that burns fat for hours
and hours afterwards. The fourth reason is that, the more hours that you're awake during
the day, the more likely you are to eat more calories. The more hours you're awake, the
more that you're going to need that energy to get through your day, the more that you're
going to eat. The last reason is that sleep deprivation will actually decrease the amount
of growth hormones secreted during the night. Now, you probably have heard that, when you
get into your deepest sleep, well, that's when your body is really pumping out that
growth hormone, which you need in order to stay youthful-looking, to build muscle, to
metabolize fat. That growth hormone just does amazing things for you. So the more that you
get into that deep, deep, deep sleep, which typically only happens if you're getting an
ideal night's worth, the better chances you will have to get rid of that fat. The bottom
line: you can't go, day in and day out, sleep deprivation and expect to lose fat like you
would if you get a full night's sleep. And what is a full night's sleep? The recommendation
has been 7 to 9 hours--is the best amount of sleep. But, of course, that's individual,
right? You have to find out what is right for you. But what's interesting is, once you
get over that 9 hours, studies have shown that the potential for you to hold on to body
fat actually goes up, so try to stick within that 7 to 9 hour range. Like, for instance,
with myself, I know that I need 9 hours a night and I operate at my absolute best, I
reduce my fat, I have fantastic energy in the gym, I'm not hungry all the time, and
I eat my meals as planned. But you've got to find out what's right for you. Now that
you know how much sleep you need to get, let's talk about the main things you can do to make
sure you do get that sleep and that you get into that deep uninterrupted sleep. First
thing you can do is establish your routine. Go to bed at the same time every night and
get up at the same time every morning. The second thing you can do is limit the amount
of caffeine you're taking in, especially as you're getting closer and closer to your bedtime.
The third thing you can do is exercise. If you exercise on a regular basis, you will
get better, deeper sleep. That's because you're tiring your body out and your body needs to
take that time to recover. It's going to want to take that time to recover. The fourth thing
you can do is keep your room cool. Ideally, from 60 to 68 degrees fahrenheit. The cooler
the body is, the better you will sleep. Studies have shown that many people with restless
nights of sleep oftentimes have a higher core body temperature. I know, for instance, when
my metabolism kicks into gear and is running really, really fast, I will wake up in the
middle of the night sweating, and, obviously, I don't like to do that because I'm not getting
my really good sleep, but what that tells me is my body core temperature is up really
super high and it is interrupting my sleep. So I try to keep my room really cool, generally
around 60 degrees fahrenheit. And, lastly, think about investing in a sound machine.
These are the machines that provide a certain amount of sound or ambient noise in order
to block out any of the sounds outside, like, especially if you live in a big city and you're
listening to taxi cabs, and traffic, and horn-honking, and things like that--this can be really helpful.
So I have a sound machine right here, and it's really great because, you know, you can
get the sounds of the oceans.
The rainforest.
Jungle sounds.
Or just even white noise: "The thing that I love to spend time with, a house to keep
up, the laundry to do, the dishes, the yard work." Hey. So if your diet and exercise plan
is in place and you're getting your 7 to 9 hours--whatever is right for you--and you
get into that deep, consistent form of sleep, you will definitely peel that fat off of your
body. And that concludes another episode of FABulously FIT Friday. I hope you liked this
episode. If you do, go ahead and hit that "subscribe" button somewhere up there because,
if you hit it, you'll be notified of every episode as it's released. I'm Kristin Shaffer,
founder of Figure & Bikini, and I hope to see you at the next FABulously FIT Friday.
Hey, gals. FAB University is open. Head to FigureAndBikini.org to check it out.
コツ:単語をクリックしてすぐ意味を調べられます!

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SLEEP TO LOSE WEIGHT

13895 タグ追加 保存
Jeng-Lan Lee 2015 年 7 月 31 日 に公開
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