Ann Blanton Let's talk health, fitness, nutrition and everything in between

Posts Tagged ‘God

Girl sleeping

Photo by: http://www.flickr.com/photos/ericparker/3001736018

 

Sleep deprivation and weight gain    

by Ann Blanton

Our bodies need the basic necessities to function properly. These requirements include: food, water and sleep.

Maybe you’ve been packing on the pounds but don’t know why. You’ve been eating a healthy diet and exercising, but instead of losing those unwanted pounds, you’re gaining. You’re doing whatever it takes, yet the numbers on the scale keep adding up.

Do you drink more coffee throughout the day and eat comfort foods to “boost” your energy levels? If this is the case, then you might want to ask yourself this question. Are you getting the adequate amount of sleep? If the answer is no, then perhaps sleep deprivation is sabotaging your ability to lose weight

How less sleep causes weight gain

Some researchers say it could be mayhem with your fat cells if you don’t get enough shut-eye; which can lead to weight gain and other health problems such as obesity and diabetes. New studies show that too little sleep and the quality of sleep may play an important role in the activity of hormones and appetite. Leptin and ghrelin are hormones that can equally affect the appetite.  

Because energy levels might be much lower with reduced sleep, an individual is  more likely to make inappropriate food choices and therefore, exercise less. The end result is obviously packing on the pounds. The ability to make good or bad food choices are often comprised when sleep is diminished.

New research shows that an additional 300 plus calories were consumed by women who have slept as little as four hours a night compared to those who sleep nine hours. Then again, men have been known to eat more than 200 calories with inadequate sleep patterns. Individuals who sleep less reported more cravings, usually foods that are high in carbohydrates, high fats and sugary foods. On the other hand, those who sleep more have less hunger.

So how much sleep do you need?

Each person has their own individual needs, but depending on age, determines how much sleep is required. Let’s take a look at some examples according to different stages of life.

Newborns -12-18

Infants – 14-15

Toddlers -12-14

Preschoolers – 11-13

School age children – 10-11

Teens – 8 – 9.50

Adults – 7-9

Individuals who get at least seven to nine hours each night, are more able to keep their weight controlled, have fewer cravings and less late night snacking.

So, if you’re a night owl and stay up late with late with David Letterman or Jay Leno,  it’s time to “hit” the sack earlier and get a few more zzz’s.

Tip:  Get in the habit of going to bed every night at the same time and get up at the same time each morning.

Scripture from Psalm 62:1 –  My soul finds rest in God alone; my salvation comes from him.

As always, I appreciate all your comments.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ I’ve also had a short story titled, “Shattered Spirit”, published in a book of short stories titled, “Heartscape”.

My beautiful grandson, Xavier

Grandchildren are God’s gift for being wonderful parents, or at least, so I’ve been told.

Other women have always told me how incredible it was to be a first time grandmother. I have to admit I never thought I would see the day, but now that day has come, and I know how they feel. For me, being a first time grandmother is like falling in love all over again.

I thought I was prepared for my grandchild’s birth, after all, I’m a mother too; I know how it feels to love someone so completely it hurts. When I saw my newborn grandson, I was overjoyed with gratitude and bursting with pride. In that instant, I realized I had gone through a rebirth of my own. I had progressed from being a women, then to a mom and now to a grandma. I was staring at the next generation of dark hair, olive skin and button nose. I wish I could have froze that moment in time so it would last forever. My grandson, Xavier, is the most beautiful baby in the world; and Grandma is smitten.

When I heard his tiny cry of life, my troubles appeared so trivial; they seemed to fade away. I want my precious boy to know that I will be there for him always, to cherish, spoil, hold, teach, play, protect and guide him, but most of all, to love him with all of my heart every moment of his glorious life.

Isn’t it funny how a new life has a way of transforming those around us into responsible, loving and more caring individuals? We look at things with a fresh perspective and view life differently. All my thoughts are focused on today instead of yesterday and I thank God for his greatest treasured gift of all, my new beautiful grandson. I now find joy in embracing the second half of my life in my new role as Xavier’s grandma.

I would love to hear from you, so please send me your comments.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link if you would like to check them out. http://fitplusmag.com/magazine/author/annblanton/

I will also have my first short story published as an anthology in a book titled, “Heartscapes,” in a few short weeks.