Study #1: Too Little Sleep Spurs Appetite-Boosting Hormones
Process worked differently in men, women.
Sources: MedLine Plus
Lack of sleep impacts many aspects of healthy living, including appetite. Sleep is when your body repairs itself, converts thoughts to long term memory and more. If you’re getting less than 6 hours of sleep, you could make a healthy habit change by focusing on getting even 30 or 60 extra minutes of sleep a night. Set a timer to stop working at a specified hour, create a routine, try to keep as much light out as possible (including your cellphone screen) and don’t do anything in bed except sleep (well, and that too) so your body doesn’t associate your bed with any other activity that could keep you awake. If you have racing thoughts when trying to go to bed, write down all of your worries or concerns on a piece of paper until you can’t think of anything else to write. Then try going back to bed. Or you could do warm milk if you’re not lactose intolerant.
Study #2: Yo-Yo Dieting Can Hurt the Heart:
Older women who lose weight and then regain it may raise their risk of cardiovascular trouble.
There’s always been debate on whether yo-yo dieting can have negative effects beyond the weight regain. This study suggests yes, at least for older women. I think it really ultimately comes down to the related changes in body composition. If your weight loss comes from ½ muscle and ½ fat and your weight regain is primarily fat, then you have less lean body mass, a slower metabolism and likely more inflammatory issues going on in the body.
Samantha Heller, exercise physiologist and clinical nutrition coordinator , says it best in the article, “This small study is a great example of why we need to avoid fad diets and diet programs, potions and pills that promise quick weight loss … while it can be frustrating to take the slower, healthier route to weight loss, the long-term results are ultimately more satisfying and healthier.”
Living healthier is a skill that must be learned, or relearned. It’s not about the speed of weight loss, it’s about permanency. I want every pound lost to be one that never comes back.