Proper Sleep and Recovery

We tend to assume that sleep is a phase of inactivity and rest. But the matter of fact is, that sleep is that active phase in our entire day's routine when a number of bodily functions are expedited.  While you are curled up in your quilt, blissfully unaware in your dreams, there are many restorative processes going on in your body. While much information is available on the importance of exercise, few embark to learn about rest and sleep...yet it is one of the most important factors on overall health and well-being.

What is sleep?

First, it's important to understand that while the body rests, the mind and the brain go on restorative hyperdrive.

Sleep is a period of nerve and muscle relaxation which begins a period of repair and rejuvenation of all the tissues and organs, much needed after a day of strenuous activity.

The Power of Sleep

Sleep is a powerful energy booster because while we sleep, the process called anabolism takes place. Anabolism is the recovery process for cells and tissues through the production of enzymes and proteins. It counteracts the effects of catabolism, or the process that occurs as you exercise or work out during the day which produces an action wherein energy is released from cells. This affects the molecular components of the body. If your catabolism exceeds anabolism, little growth will happen.

Thus those who strain themselves with a tougher workout must give their body the extra rest to sustain their growth of muscle mass-which is directly proportional to fitness.

While we exercise or lift weights, the muscle contracts or crunches thereby getting compressed or shortened. And between phases of stimuli, the muscle needs to recover by building new bridges across the new muscle groups that are slowly forming.

This growth is only possible when the body rests.

Less sleep increases cortisol which is a catabolic hormone and it decreases testosterone levels that are directly related to muscle gain. Another disturbing consequence that comes with compromising on the amount of sleep, is that higher levels of cortisol have been directly linked to more abdominal fat.

There are many benefits to a good night's sleep. And proper rest is an essential counterpoint to your daily workout routine.

Optimize Hydration Levels

Drinking water plays a key role in losing weight.

If you ever find yourself stuck in a weight loss plateau despite following a strict exercise and diet regiment, then it could be that you're not drinking enough water.

Studies have shown that many people suffer from mild or severe dehydration, and you could be affected as well..

Your body requires water for various biochemical processes. The following are the benefits of drinking water:

*Water assists  the body in the conversion of fat reserves into energy. When the body is dehydrated, the body's metabolism processes are slowed down and this impedes the breakdown of fats in the body, and your weight loss curve hits a plateau.

* Water naturally holds back your appetite. The hypothalamus region in your brain serves the role of controlling cravings and appetites. The control centers for thirst and appetite are situated right next to each other. This means that drinking enough not only quenches your thirst, but takes away the feelings of hunger as well.

A study by Washington University found that drinking a glass of water before bed reduces mid-night cravings.

*Water also helps in the prevention of sagging skin, which is a common side effect of weight loss. It gives the skin a healthier and youthful look by helping in the reconstruction of destroyed skin cells.

* Water is effective in dealing with constipation. If the body does not get enough water, it is compelled to siphon it from it's internal reserves, normally the colon, resulting in constipation. Normal bowel function will resume when the body gets adequate water.

*In general, mild dehydration leads to a number of health complications. Mild dehydration is characterized by the following symptoms: fatigue, cravings, headaches, and constipation.

However, as soon as you get the water in balance, you achieve what is known as the breakthrough point. At this point, as fluid retention in the body eases, the liver and endocrine systems start to operate more effectively, helping to reinstate your natural thirst and curb cravings.

This naturally results in heightened metabolism rates, which facilitate the breakdown and loss of fat in the body.

In conclusion, the above benefits clearly show the importance of drinking water. You should really make drinking water a habit. It should not only be done when you are thirsty. Thirst, itself, indicates dehydration. As a rule of thumb, 8-10 glasses a day is a good rule. If you are exercising, I would recommend a glass every 15-20 minutes.

Must Eat a Good Breakfast

When losing weight, most individuals would skip eating breakfast thinking that it is an effective method of eliminating weight. But, when losing weight, there are several reasons why it is so important to eat a healthy breakfast

Breakfast is referred to as "breakfast", because it breaks the long fast. You are asleep for several hours, so in the morning it is necessary to eat something in order to have the energy to face the day.

These are a few of the reasons why eating a good breakfast can actually help you in your weight loss goals:

*Breakfast will allow you to control your hunger, and to avoid unnecessary snacking throughout the day

*A healthy breakfast will aid in increasing your body's metabolism--Eating breakfast can actually boost your metabolism. If you skip breakfast, you would tend to put your body into starvation mode and try to conserve what energy it can. Now, when you eat breakfast, you are also telling your body that you  are awake and you are not fasting anymore. This means that your body is ready to burn fat and utilize the energy during the day.

* A healthy breakfast would also help you consume enough calories. Having enough calories is essential because this responsible for increasing your energy levels. When you regularly skip breakfast, you are also not consuming calories that would result in diminishing energy levels. This, in turn, would slow down your metabolism, a hindrance to losing weight.

*According to research and studies, those individuals who miss breakfast are the ones' who were 4 times more likely to be overweight.

Eating breakfast is a key to losing weight. Have a good, healthy breakfast everyday and follow the right diet.

A bowl of slow-cooked Irish oats with banana's and strawberries is a great choice. This is my "go to" breakfast. It's high in fiber which helps regulate your blood sugar all day to help curb those mid-day cravings.