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

Posts Tagged ‘weight gain

Girl sleeping

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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”.

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Weight Management – Why women gain weight

by Ann Blanton 

If you’re someone who gets frustrated or discouraged every time you step on the scale, you’re not alone. Every day weighing can sabotage you from accomplishing your weight loss goals, so you might want to limit yourself from getting on that pesky contraception.

First, it’s important to know that daily weighing is not required. There are many causes why the numbers on the scale increase rather than decrease. Let’s discuss what some of those reasons are.

Sodium

Salt does not make you gain fat. Why? Because it contains no calories. Yet, weight gain is certainly a temporary possibility if consumptions are too high. This is simply because it causes your body to retain water. The body naturally tries to eliminate extreme amounts by diluting it with water. Then again, weight loss is more likely if your consumption is too low. For this reason, it removes water. Foods that are highly processed are more likely to have higher contents of sodium.

Glycogen

I like to think of glycogen as a tank that’s filled with stored carbohydrates. On any given day, if you fail to take in  adequate amounts of carbohydrates, your glycogen supply will diminish. When this happens, your appetite could slightly increase; and your body will replace its fuel with water. It’s not uncommon to experience shifts in water weight up to approximately two pounds daily without changing your activity level or calorie consumption.

Muscle

If you’ve been including weight training along with cardiovascular activity into your daily routine, don’t be alarmed if you see increased weight gain.  Long lean muscle has positive effects on the body for many reasons. It boosts metabolism, protects the bones against disease such as osteoporosis by preventing bone loss, gives you with a sexy physique and provides confidence by increasing your self- esteem.  What’s more, if you don’t use it you’ll lose it.

Menstruation 

Let’s take a moment to talk about why weight fluctuations are often a result of menstruation. Fluid retention or edema is frequently the culprit during this time of the month, because hormonal changes are usually taking place. At this time, some women experience difficulty with bowel movement that can also lead to water retention.

During the pre-menstrual cycle, magnesium levels typically plummet. When this happens, it creates a lower production of insulin levels. As the levels drop, sugar cravings take place.  Most often, the end result is  weight gain.

Peri–Menopause  and Menopause 

Weight gain often becomes a problem for women who are approaching the years of peri-menopause and menopause, particularly around the mid section. Although a hormonal imbalance takes place for many women, hormones alone are not entirely the problem. The difference between genetics and lifestyle principles are also linked. Along with the aging process, metabolism clearly slows down and muscle mass begins to decline. Failure to do something about this, your body composition will change from a reduced amount of muscle to additional fat.

Sleep Deprivation

Sleep deprivation can often be the cause of many negative effects  on the body. Lack of sleep decreases your energy level, affects motivation to exercise and often results in eating more than what’s normally required for the body. Little or no sleep causes a rise in ghrelin; the hormone that stimulates the appetite. So, if you’re not dropping those few extra pounds, perhaps you’re not getting enough shut- eye.

Stress 

Let’s face it, stress is a way of life! With today’s economy, who wouldn’t be stressed. Acute stress may lead to appetite loss, whereas, chronic stress may enhance appetite. Prolonged stress triggers the hormone cortisol by releasing it into the body. When this happens, it affects metabolism; it can also lead to depression, sleep deprivation and obesity. The best way to reduce stress is through physical activity.

Hypothyroidism 

The tiny butterfly gland located in the middle of the neck can wreak havoc on the entire body if it’s not controlled. Hypothyroidism (underactive), is an autoimmune disease that affects the thyroid by not producing enough of the hormone, T4 (thyroxine). When levels become low, it instantly signals the brain and tells the thyroid to release more T4. When this happens, if affects the metabolic rate which in turn affects the body to burn fat, as a result, unexpected weight gain.

Medications

It’s not uncommon for certain types of prescription medications to cause weight gain. This is because some medications can increase appetite, quench your thirst for sugary drinks, increase water retention and reduce the ability to burn fat. If this is a concern and you experience these side effects, you might want to talk to your health care professional.

So, what do you think,  is it true, does the scale really lie? The next time you step onto the scale, take all these facts into consideration.

Stop by often. I always appreciate 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. I’ve also had my first short story published as an anthology in a book titled, “Heartscape”. http://fitplusmag.com/magazine/author/annblanton/