#leptin increase

[napfordinner]

My lovely friends, this is a friendly evidence-based post pertaining to the risk reduction of a few well-known health effects of 4n4 and mia. Including: Amenorrhea (loss of regular menstrual period), anaemia, digestive upset, dehydration, electrolyte imbalance, general well-being, and osteoporosis. It is quite a long post, but please let me know if there’s any other information you would like me to cover. 💕

🪐 Vitamins and Supplements:

• A-Z Multivitamin. Is beneficial for supplementation. For example, Vitamin C is a vitally important vitamin for the body’s connective tissues, including the maintenance of healthy bones and teeth, cellular formation and maturation, resistance to infection, and an increased ability to heal. Additionally, B12 contributes to an adequately functioning nervous system, bone marrow, and intestinal tract. It also acts to increase metabolism of protein, carbohydrates, and fats. Finally vitamin B2 when combined with Vitamin A promotes good vision and healthy skin, as well as assists in metabolising proteins and fats at a cellular level.

• Calcium and Vitamin D. Seek a preparation which offers 1000mg of calcium and 10-20mcg (400-800 iu) of vitamin D. Vitamin D increases the bodies efficacy during the absorption, retention, and metabolising of calcium. Calcium of course being vital for bone integrity and imperative for the prevention of osteopenia/osteoporosis.

• Iron. An appropriate iron intake will restore the functionality of red blood cells, allowing the proper oxygen transportation around the body, increase focus, energy, athletic performance, and sleep. Having a sufficient iron store will alleviate some commonly experienced symptoms of low iron including fatigue, dizziness, pallor, and shortness of breath. It may also reduce the sensation of cold hands and feet.

• Potassium and Zinc. A lack of zinc impairs the ability to smell and taste. Connecting this impairment to nose blindness. For example, a lack of a sense of smell and taste may impair one’s own ability to detect their own bad breath, BO, and other unpleasant smells that others may be able to detect.

• Omega 3’s - Fish oil, Krill oil, Hemp oil, or Flaxseed oil. Improper dietary intake, or supplementation of omega 3 fatty acids will result in areas of epidermal (skin) dryness, hyperkeratosis, and hyperpigmentation. As well as the formation large scales expose underlying tissue, which are easily infected. The hair becomes sparse, dry, lusterless, and brittle, with a reddish tinge. Furthermore, nails become brittle and dull, tear production reduces, the tears are also significantly less oily leading to increased evaporation contributing to chronically dry, red, and itchy eyes.

If oil supplements are scary for you to intake due to calorie fears (there is only approx 25 calories in 2 average fish oil capsules). There are dietary sources of omega 3 that are relatively low calorie including chia seeds, edamame, and seaweed. However they provide little amounts in comparison to supplementation or traditional dietary sources such as fish, avocado, oils etc.

However this should also be considered when deciding whether to supplement omega 3’s - they stimulate the secretion of leptin, a hormone that decreases appetite and promotes the burning of fat. Through the enabling of conversion of dietary fats into body cells for burning as fuel.

🍄 Dietary Intake

•Bone broth (or vegetable broth if meat is not apart of your diet ☺️) I cannot stress how great bone broth is! Extremely low calorie, but incredibly nutrient-dense. It also acts to decrease the inflammation within the gut that many of us will experience due to our dietary habits. Including conditions such as constipation, gastroparesis, liver disease, bloating, abdominal pain, and stomach ulceration.

Bone broth also contains large amounts of protein, collagen, iron, vitamins A and K, fatty acids, selenium, zinc, and manganese. Protein being the most satiating macronutrient can decrease hunger and associated discomfort. Collagen and the variety of micronutrients within the bone broth contributes to joint and bone health. Bone broth will also contribute to hydration.

•Nutrient-dense foods including blueberries l are among the best sources of anthocyanins (antioxidants) that promote brain health and reduce the risk of cognitive decline. Additionally, red tomatoes and red capsicum (Peppers). Tomatoes are the richest source of lycopene, which is a type of carotenoid found in red fruits that has powerful antioxidant effect that may help protect against heart disease and certain types of cancer.

•Fibre is imperative for smooth gastrointestinal function, including regular bowel movements. Fibre is of course typically found in whole fruits and vegetables, beans/lentils, and whole grains. Low calorie fibre sources include: red kidney beans, carrot, and chickpeas. Psyllium, chia seeds are also good sources of fibre. Fibre supplants such as Metamucil may also aid to increase fibre intake. An adequate intake of fibre may reduce the dependence of laxative for bowel movements. Prolonged use of laxatives may create a dependency on them to even have a bowel movement.

🥥 Adequate Hydration

• The best way to ensure adequate hydration is simply by consuming enough water during the day. However, if plain water consumption is difficult, fluid intake will also suffice. Including fluid such as teas, flavoured/enhanced water, diet soft drinks, juices, etc. The optimal fluids to consume in addition to, or instead of simple water to ensure adequate hydration is mineral water, coconut water, or diet electrolyte replacements (Powerade/Gatorade, Pedialyte, Hydralyte). Correct hydration and electrolyte intake will reduce headaches, constipation, and muscle cramps/weakness.

❤️ Reproductive Health

•Amenorrhea is a common experience for those of us with a uterus. However it is imperative to understand that you are more than likely still ovulating despite the lack of a regular menstrual period. Therefore, contraception must still be used. Amenorrhea may be alleviated through dietary supplementation and small changes to the diet to include more micronutrients, but it may not be completely fixed unless there is an increase to body fat percentages.

[fatfables]

New short fat fable!

Eat. Eat. Eat. Repeat.

A hypnotic manual for gaining weight.

Congratulations for choosing to buy Eat. Eat. Eat. Repeat. The Hypnotic Weight Gain Experience from Surplus Incorporated. We are so pleased that you have chosen to gain weight with us!

Our hypnotic treatment plan has been professionally developed by experienced weight gain scientists from the nation’s top universities and has been specifically developed to meet your individual need to gain weight and grow an extremely large belly.

Our plan is suitable for people of all body types and ages from 16 to 70. So whether you are currently an anorexic bag of bones, just pain skinny, rather thin, of average build, slightly chubby, or already a proper porker, our hypnotic plan suits you!

Purposeful weight gain has been described in the popular press as a fad, a young person’s trend, a fashion, and even a sexual kink! Well, it is all of these things and so much more! Gaining is a lifestyle choice that has made thousands of people happier, healthier, and all round better people. So whether you want to gain just a few pounds, grow a pot belly, swell out your ass and thighs, bloat your stomach, form a beer belly, increase your chest size, or simply become a massive bed-ridden superchub, we’ve got the solution for you!

Gaining is a highly pleasurable and enjoyable sensual experience. It increases body positivity, which in turn can reduce anxiety and depression, as you grow into the person that you always wanted to be. When you become a more positive person with a huge swollen gut you become free to feel the pleasure of consuming as much as you want all of the time!

Gaining fat can even increase sexual arousal. This can be enjoyed singularly as well as in a partnership or other relationship type. Impress your sexual partner(s) with your new soft, bloated form and sensuous curves!

Who doesn’t want to be a huge fat man with a giant swollen belly supported by a continuous boner? Certainly not you!

Other benefits of gaining are:

Soft swollen feet and toes with a padded underside making standing and waddling more comfortable.

Hugely fat and strong tree trunk legs.

Thick soft sensitive inner thighs.

Massive round globular buttocks that make sitting even more comfortable.

A thick fat pad.

An enormous belly. (Available in many different shapes).

Enlarged breasts.

Softer shoulders.

Thick squishy fat-laden arms.

Puffed-out hands and fingers.

Less neck.

Double or even triple chins.

Pudgy chipmunk cheeks and an all round bigger face.

By listening to the soothing Eat .Eat. Eat. Repeat. Hypnotic Plan, you can grow a pudgy pot belly, a bloated ball belly, a beer barrel belly, a hard tight swollen belly, or even a big soft low-hanging belly! The options are as endless as your appetite! 

All you have to do is relax, listen, and fill your face!

Eat. Eat. Eat. Repeat. works by painting mental images in your mind of a bigger, fatter, happier you. It encourages the release of ghrelin in your stomach. Ghrelin is the chemical that your stomach produces when it is empty. It is this chemical that causes you to feel hunger. Our aim (and your aim) is to encourage the stomach to produce more ghrelin even when it is full, encouraging and allowing you to keep consuming. Our research shows that a person whose stomach creates just one third more ghrelin than average can more than double their daily caloric intake! In a study of more than 100 Eat. Eat. Eat. Repeat. customers we discovered that ghrelin production increased by over 62% in over 75% of regular users! No wonder our customers are so very fat and satisfied!

But it doesn’t stop there. Unfortunately your stomach also produces a much more negative chemical called leptin. Leptin is the chemical that sends messages to your brain telling you that you are full, and hence discouraging you from eating more. Boo! Fortunately our plan helps to block the production of leptin. By blocking this unnatural chemical you stop those pesky signals to the brain telling you to stop eating, allowing those amazing synapses of yours to focus on gobbling up even more ghrelin! No wonder you are going to become fat and heavy as fuck! You lucky bastard!

It’s the combination of these effects that causes you to triple your caloric intake from its current level within only five weeks of starting the plan!

Eat. Eat. Eat. Repeats’ aim is to take you from three to six to nine round meals a day. It will also help you to increase portion sizes, eat quicker, add extra toppings, and snack more in between feasts. Afterall a day spent eating is a day worth living.

You can listen on our app, use our 24 hour circular podcast, or even listen to our CD package (for all you skinny ass old people out there!).

Eat. Eat. Eat. Repeat. works equally well whether you are sleeping, resting, relaxing, being a couch potato, working from home, sunbathing, or of course eating! In fact we encourage you to always listen to the plan everytime you eat in order to get the best results. Your waistline will only thank you as you add inches and inches of sexy fat layers to your ever expanding gut!

We know that you already have the need to greed so why are you still reading this? Go grab as much food as possible, plug in, and indulge in the best, most gratifying, and most fattening time of your life. Do it now! You want to be a human balloon don’t you?

Eat. Eat. Eat. Repeat.

Nothing else matters.

Legal notes:

Eat. Eat. Eat. Repeat. works best in combination with an unhealthy diet. Swallowing as many processed, high calorie, high sugar, highly saturated foods consumed as possible in the shortest amount of time is highly recommended. Increasing your daily caloric intake before starting the treatment increases outcomes. If you have any questions about following such an unhealthy diet please don’t hesitate to fail to contact your doctor or to not speak with a medical professional. You can always call our contact centre on 0800 EAT EAT EAT REPEAT. The first 500 people to call will receive a free food hamper stuffed with chocolate, chips, and candy, worth $180.

Potential side effects of gaining vast amounts of weight are an increased risk of heart disease, kidney failure, liver damage, diabetes, multiple cancers, depression, anxiety, loneliness, debilitation, loss of independence, loss of mobility, disability, and premature death.

www.fatfables.com

[fitnessnirvana]

How can getting more sleep improve my gym success?

We've already discussed how doing out can improve your sleep, but did you know that obtaining the proper amount of sleep can also improve your ability to work out? This is the approach...

Sleep is when the body really recovers:

Any kind of exercise works by putting the body under stress and creating little injuries that must be healed. The body will recover stronger and better equipped to withstand the burden the next time around if the repairs proceed as planned. Your body seems to go into full recovery mode as you sleep. Research has shown that growth hormone levels jump dramatically at night, but only when participants are soundly asleep.

It doesn't matter if you lift weights or run—sleep is necessary for both recuperation and improvement. Make sure you allow adequate time for your body to rest and recuperate from your workouts if you want to know whether your efforts in the gym are paying off. Not only should you think about getting enough sleep, but you should also schedule frequent rest days to avoid working out every day.

2. Poor sleep promotes fat gain:

Lack of sleep is directly linked to higher levels of the hormone ghrelin, which causes hunger, lower levels of the hormone leptin, which causes satiety, poor insulin sensitivity, which causes fat to be deposited more readily, and other factors, according to a 2009 analysis of the scientific literature. In the end, this means that lack of sleep can set off a series of negative events that culminate in weight increase. Making sure you're getting enough sleep is a smart idea if your gym goals are centered around losing weight, as for many of us, the last thing we want is to increase our appetite while simultaneously storing more fat.

3. Sleep deprivation means 'hitting the wall' faster:

Studies have revealed that while mild sleep deprivation doesn't seem to have a direct effect on cardiovascular response or muscle strength, it does shorten the duration until fatigue sets in. Furthermore, people who lack sleep always have higher levels of perceived effort, which means that whatever activity they undertake will feel far more difficult and uncomfortable regardless of their actual condition.

The main takeaway from all of this is that not only will you feel much worse about getting up, going to the gym, and starting your workout in the first place, but you won't have as much energy to get in a quality workout or for a prolonged workout, which is particularly bad for endurance athletes.

[i-love-love]

Chrissy and the Female Athlete Triad

More Chrissyposting! Yay! This one is wordy and a little heavy on medical jargon but I promise it's interesting.

Another thing to think about when it comes to Chrissy Cunningham is the Female Athlete Triad. This is a concept from sports medicine which addresses three problems which tend to appear and snowball together in female athletes.

Low BMI (whether from high exertion/poor nutritional energy replacement and/or an eating disorder-- especially in sports where smallness is an ideal or beneficial for performance, such as cheer, ballet, gymnastics, figure skating, etc.)

Irregular or absent menstruation

Osteopenia/Osteoporosis

If you want to read some of the science around it, here's a PubMed article explaining stuff about prevalence, symptoms, mechanisms, effects, etc. (Please note, I'm not an expert or medical professional! None of this is medical advice! I just know about this from having an eating disorder while doing sports in high school and thought you Chrissy fans might be intrigued.)

Some things to know about the Female Athlete Triad:

As many as 70% of female athletes (in leanness-emphasizing sports) might lose their periods, compared to 2-5% of nonathlete girls. As many as 70% of athletes are dieting and may have disordered eating patterns/eating disorders (estimates of eating disorder prevalence in female athletes is 16-47%, vs 10% in nonathlete girls). As many as 22-50% of female athletes may have osteopenia, and up to 13% of female athletes may have osteoporosis (vs 12% and 2.3% in the general population, respectively). All that to say, these issues are all pretty prevalent in female athletes! Not all of these issues are necessarily present simultaneously, but none of them are unlikely in, say, the head cheerleader.

These issues can to make each other worse-- amenorrhea (loss of period) is associated with decreased leptin (hormone that makes you hungry), which can worsen the weight loss, and decreased estrogen, which makes osteoporosis worse. Insufficient food intake can make amenorrhea worse, and nutrient deficiency (calcium specifically) can also worsen osteoporosis.

Amenorrhea can be either primary (period doesn't appear by age 15) or secondary (loss of period for 3+ months after periods have begun). Secondary amenorrhea can be caused by suppression of the part of the brain that tells the menstrual cycle to keep moving (this results in estrogen deficiency, which can lead to mood swings, hot flashes, vaginal dryness, headaches, depression, fatigue, dry skin, and trouble concentrating-- plus make weight loss and bone strength worse), overstimulation of the parts of the brain that respond to stress (caused by very high, prolonged stress, which also tends to cause, y'know, psychological problems), or disturbances in a part of the brain that talks to the thyroid (leading to someone who doesn't have a thyroid problem, but looks like they do-- fatigue, constipation, feeling cold, joint/muscle pain, difficulty concentrating, thinning hair, rapid or slowed heart rate, weakness, etc.).

Poor coaching can be involved in the low food intake part of the issue-- if coaches don't inform their teams about proper nutrition, athletes may not even realize they need to increase their food intake to match energy expenditure from their workouts. They can also make things worse by praising/encouraging weight loss without care for how it happens. This was worse in the 80s before preventing eating disorders in female athletes became a big conversation.

Adolescence is a hugely important time for acquiring your bone mass, for women-- 25% of all bone mass accrual happens in the 2 years surrounding your first period, and 92% of bone mass is achieved by age 18. Bone problems in female athletes can take multiple forms, including insufficient minerals (not enough stuff to make your bones, so you don't have sturdy ones) and poor bone remodeling (bone cell formation can be interrupted, and if this happens the bone will be weaker and more prone to injury). Typically, female athletes have stronger bones than nonathletes because they're strengthening the bones with exercise, but amenorrheic and malnourished girls are observed to have significantly less bone mineral density (BMD) compared to girls who are eating well/have their periods, which overrides the benefit of sports for the bones. Tibial fractures (shins) are the most common. Also, if you don't make strong bones during the developmental period you're supposed to (adolescence), sometimes you never recovery and have weak bones for life.

Longterm complications may include infertility, decreased immune function, stress fractures/broken bones, permanent osteopenia/osteoporosis, and organ damage from nutritional deficiency.

Some implications for your fics and headcanons:

Often, when stress is reduced and eating goes back to normal, periods can come back very suddenly. When she moves out, enters recovery, or even just when she graduates and isn't cheering (regular intense physical activity) anymore, it may start up again, which might make her kinda mad (wouldn't you be?) or be a source of guilt (as in, are my problems really even that bad if my body is being normal again, why am I being So Dramatic, etc.)

Longterm menstrual dysfunction can lead to infertility. Laura, being Laura, may harp on her about it (either in her teenage years, as in "if you keep this up you'll never be able to have children and men won't want a broken woman" or later in life, as in "where are my grandchildren? your infertility is all your fault and I'm the real victim of it")

She may think she can't get pregnant due to her absent period. Her doctors/coaches may have told her this (it's not strictly true but this idea is not wholly uncommon even today, and back then before this was better researched it was sometimes spread by professionals) or, better yet, her teammates! A little locker room wink-wink-nudge-nudge "it's okay to put out, nobody will find out because we can't get pregnant, perks of being a cheerleader!" type deal is great for drama. Especially relevant if you're wanting to do a teen/surprise pregnancy fic. Relatedly, bone problems can cause complications during pregnancy/labor/birth (broken tailbone, broken pelvis-- ouch! and full of narrative conflict/drama!)

Decreased immune function -> sickfic. You're welcome.

Stress fractures are often overlooked at first, especially among athletes who are kinda used to treating their bodies like punching bags. Because they're not as obvious as a break, athletes might walk and exercise on them until they're excruciating. Y'know, not like Chrissy would ever do something like that, right?

Also, she's at permanent risk for health issues like fragile bones (easier to break a bone in the future, even without cheerleading) and organ problems (especially since her eating disorder is shown to involve self-induced vomiting, which is particularly catastrophic for organs like the heart, kidneys, stomach, and intestines). Great for medical drama even in stories where she's older.

Broken bones in minors are a big red flag in emergency rooms for abuse. Even if they come from sports, doctors/nurses may try to get Chrissy aside to ask about her home life if she comes in with a broken bone (it was the 80s so child abuse as a social topic was much less discussed, but a broken bone was still a flag at the time as I understand it). Conversely, Laura may not let her go to the doctor if she has a broken bone/stress fracture, either to prevent this discussion from taking place or because she believes Chrissy is faking/being overdramatic.

Anyway that was maybe a little incoherent but I hope it was helpful!

[rachellaurengray]

The Power of Refeeds to Boost Weight Loss

In the quest for weight loss, many of us embark on diets that often involve strict calorie restrictions. While calorie deficits are essential for shedding pounds, prolonged dieting can have its drawbacks, such as metabolic slowdown and decreased motivation. However, there's a strategy gaining popularity among fitness enthusiasts and experts alike: refeeds. Let's explore what refeeds are, why they're beneficial, and how you can incorporate them into your weight loss journey for optimal results.

What Are Refeeds?

Refeeds, also known as "diet breaks" or "refeeding days," are periods where you temporarily increase your calorie intake, usually by consuming more carbohydrates. These short-term increases in calories provide a break from prolonged calorie restriction and can have numerous benefits for both your body and mind.

Benefits of Refeeds for Weight Loss:

1. Metabolic Boost: Refeeds help prevent metabolic slowdown by signaling to your body that it's not in a prolonged state of deprivation. By temporarily increasing your calorie intake, particularly from carbohydrates, you can kickstart your metabolism and keep it functioning optimally.

2. Hormonal Balance: Calorie restriction can disrupt hormone levels related to hunger, satiety, and metabolism. Refeeds, especially those rich in carbohydrates, help normalize hormones like leptin, ghrelin, and thyroid hormones, promoting a healthier hormonal balance.

3. Muscle Glycogen Replenishment: Depleted glycogen stores in the muscles can lead to decreased energy levels and workout performance. Refeeds, with their higher carbohydrate content, help replenish muscle glycogen, improving energy levels and enhancing physical performance during exercise.

4. Psychological Relief: Dieting can take a toll on your mental well-being, leading to feelings of deprivation and frustration. Refeeds provide a psychological break from strict calorie counting and allow you to enjoy foods you love, reducing the risk of binge eating and increasing adherence to your weight loss plan.

5. Prevention of Lean Muscle Loss: In a calorie deficit, your body may break down muscle tissue for energy. Refeeds, particularly those rich in protein, help preserve lean muscle mass by providing a temporary increase in calories and protein, signaling to your body that it's not in a state of starvation.

Incorporating Refeeds Into Your Weight Loss Plan:

Now that we understand the benefits of refeeds, click on the link below to find out how you can incorporate them into your weight loss journey:

How to Incorporate Refeeds into your Journey!

[namlith-4n4]

Why you're probably not loosing weight even though you eat less than 300kcal a day:

Muscle Loss: Consuming extremely low calories (less than 300kcal) may lead to muscle loss, as your body may start breaking down muscle tissue for energy. This can slow down your metabolism and hinder weight loss efforts.

Hormonal Imbalance: Severely restricting calorie intake can disrupt hormonal balances, particularly with leptin and ghrelin. This may affect your appetite and metabolism, making it challenging to lose weight.

Inadequate Protein Intake: Ensure you’re consuming sufficient protein (0.8-1 gram per pound of body weight) to support muscle maintenance and repair.

Inactivity: Regular physical activity is essential for weight loss. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Stress and Sleep: Chronic stress and poor sleep quality can increase cortisol levels, leading to weight gain. Practice stress-reducing techniques and prioritize 7-9 hours of sleep per night.

Nutrient Deficiencies: Ensure you’re getting adequate vitamins and minerals, particularly vitamin D, iron, and B12, as deficiencies can impact metabolism and weight loss.

[healthy444]

How does sleep affect weight loss?

In the quest for weight loss, many people focus on diet and exercise, often overlooking another crucial factor: sleep. However, growing evidence suggests that sleep plays a significant role in weight management. Understanding the intricate relationship between sleep and weight loss can empower individuals to achieve their health goals more effectively. This detailed exploration delves into how sleep affects weight loss, covering the physiological, psychological, and behavioral aspects of this connection.

The Physiology of Sleep and Weight Regulation

The Sleep-Wake Cycle and Metabolism

The sleep-wake cycle, also known as the circadian rhythm, governs numerous physiological processes, including metabolism. This internal clock regulates the release of hormones that control hunger, satiety, and energy expenditure. Disruptions in the circadian rhythm, such as those caused by insufficient or poor-quality sleep, can lead to metabolic imbalances that hinder weight loss.

During sleep, the body undergoes vital processes such as tissue repair, muscle growth, and energy restoration. The resting metabolic rate (RMR) — the number of calories the body burns at rest — is influenced by the quality and duration of sleep. Adequate sleep supports a higher RMR, facilitating more efficient calorie burning even when at rest.

Hormonal Regulation

Sleep has a profound impact on the hormones that regulate hunger and appetite, particularly ghrelin and leptin. Ghrelin, often referred to as the “hunger hormone,” is responsible for stimulating appetite. Leptin, on the other hand, signals satiety and helps to suppress hunger.

When sleep is inadequate, the balance between these hormones is disrupted. Research shows that sleep deprivation leads to an increase in ghrelin levels and a decrease in leptin levels. This hormonal imbalance results in heightened hunger and reduced feelings of fullness, which can lead to overeating and weight gain.

Furthermore, sleep deprivation increases cortisol levels, the stress hormone. Elevated cortisol levels are associated with increased appetite, particularly for high-calorie, sugary, and fatty foods. Chronic sleep deprivation can thus create a cycle of stress, overeating, and weight gain that is difficult to break.

Insulin Sensitivity and Glucose Metabolism

Insulin is a hormone that plays a critical role in glucose metabolism, allowing cells to use glucose for energy. Sleep deprivation can impair insulin sensitivity, making it more challenging for the body to regulate blood sugar levels. When cells become less responsive to insulin, the body requires more of the hormone to manage glucose levels, which can lead to insulin resistance over time.

Insulin resistance is a key feature of metabolic syndrome, a cluster of conditions that increase the risk of obesity, type 2 diabetes, and cardiovascular disease. By improving sleep quality and duration, individuals can enhance insulin sensitivity, thereby supporting weight loss and reducing the risk of metabolic disorders.

Sleep and Behavioral Aspects of Weight Loss

Sleep Deprivation and Dietary Choices

Sleep deprivation affects the brain’s decision-making processes, particularly those related to food choices. The prefrontal cortex, the area of the brain responsible for impulse control and rational decision-making, is impaired by lack of sleep. As a result, individuals who are sleep-deprived are more likely to make poor dietary choices, such as opting for unhealthy, calorie-dense foods.

Moreover, sleep-deprived individuals tend to crave foods high in sugar and fat, which provide quick energy but contribute to weight gain. This is partly due to the increased activity in the brain’s reward centers, which are more responsive to the sight and smell of food when sleep is lacking. Consequently, sleep deprivation can lead to a preference for unhealthy foods, increased caloric intake, and, ultimately, weight gain.

Impact on Physical Activity

Adequate sleep is essential for physical recovery and energy levels, both of which are critical for maintaining an active lifestyle. Sleep deprivation can lead to fatigue, reduced motivation, and decreased physical performance, making it harder to stick to an exercise routine.

In addition to diminishing the quality of workouts, lack of sleep can also reduce the likelihood of engaging in physical activity altogether. Individuals who are sleep-deprived are more likely to choose sedentary activities over exercise, further contributing to weight gain and impeding weight loss efforts.

Emotional and Psychological Factors

Sleep has a profound impact on mood and emotional regulation. Chronic sleep deprivation is associated with increased levels of stress, anxiety, and depression, all of which can negatively affect weight loss efforts. Emotional eating, a common response to stress and negative emotions, is more likely to occur when sleep is insufficient.

Furthermore, poor sleep can lead to a cycle of negative thinking and self-criticism, which can undermine motivation and self-efficacy. Individuals who struggle with sleep are more likely to experience feelings of hopelessness and frustration in their weight loss journey, making it more challenging to stay committed to healthy habits.

The Role of Sleep in Long-Term Weight Maintenance

Preventing Weight Regain

While losing weight is often the primary goal, maintaining weight loss over the long term is equally important. Sleep plays a crucial role in preventing weight regain by supporting metabolic health, appetite regulation, and behavioral consistency.

Studies have shown that individuals who prioritize sleep are more likely to maintain their weight loss over time. This is because adequate sleep helps to stabilize hormones, improve insulin sensitivity, and support consistent dietary and exercise habits. On the other hand, those who neglect sleep are at a higher risk of experiencing weight regain, even if they initially succeed in losing weight.

Sleep as a Sustainable Lifestyle Factor

Incorporating healthy sleep habits into a weight loss plan is essential for long-term success. Unlike crash diets or extreme exercise regimens, sleep is a sustainable lifestyle factor that can be consistently managed. By making sleep a priority, individuals can create a foundation for lasting weight management and overall well-being.

Strategies such as establishing a regular sleep schedule, creating a sleep-friendly environment, and managing stress can all contribute to better sleep quality and, by extension, more effective weight management.

Practical Strategies for Improving Sleep and Supporting Weight Loss

Establishing a Sleep Routine

One of the most effective ways to improve sleep quality is to establish a consistent sleep routine. Going to bed and waking up at the same time each day helps to regulate the circadian rhythm, making it easier to fall asleep and wake up naturally.

Creating a bedtime routine that includes relaxing activities, such as reading, meditation, or taking a warm bath, can signal to the body that it is time to wind down. Avoiding stimulating activities, such as using electronic devices or consuming caffeine, in the hours leading up to bedtime can also improve sleep quality.

Creating a Sleep-Conducive Environment

The sleep environment plays a crucial role in sleep quality. A dark, quiet, and cool bedroom is ideal for promoting restful sleep. Using blackout curtains, earplugs, or a white noise machine can help minimize disruptions and create a more conducive environment for sleep.

Investing in a comfortable mattress and pillows can also make a significant difference in sleep quality. Since each individual’s preferences and needs vary, it’s important to choose bedding that provides adequate support and comfort.

Managing Stress and Relaxation

Stress is a major contributor to sleep disturbances, and managing stress is essential for improving sleep quality. Incorporating relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation, into a daily routine can help reduce stress and promote better sleep.

Regular physical activity is another effective way to manage stress and improve sleep. However, it’s important to avoid vigorous exercise close to bedtime, as it can have a stimulating effect and interfere with sleep.

Nutrition and Sleep

Certain dietary habits can influence sleep quality. For instance, consuming large meals, caffeine, or alcohol close to bedtime can disrupt sleep. It’s advisable to have dinner several hours before going to bed and to limit the intake of stimulants in the evening.

Some foods and nutrients, such as those rich in magnesium and tryptophan, can promote relaxation and improve sleep. Including foods like almonds, bananas, and turkey in the diet can support better sleep and, by extension, weight loss.

The Intersection of Sleep and Weight Loss: Real-World Evidence

Research Findings

Numerous studies have explored the relationship between sleep and weight loss, providing compelling evidence of the importance of sleep in weight management. For example, a study published in the Annals of Internal Medicine found that dieters who slept for 8.5 hours per night lost more fat than those who slept for only 5.5 hours, despite consuming the same number of calories.

Another study published in the American Journal of Clinical Nutrition found that sleep-deprived individuals consumed an average of 385 more calories per day than those who had adequate sleep. The study also noted that the extra calories came primarily from high-fat and carbohydrate-rich foods.

Case Studies and Anecdotal Evidence

In addition to scientific research, anecdotal evidence from individuals who have successfully lost weight underscores the importance of sleep. Many people report that improving their sleep habits was a turning point in their weight loss journey, helping them to make healthier food choices, stick to their exercise routines, and manage stress more effectively.

Health professionals, such as dietitians and fitness coaches, also emphasize the role of sleep in weight management. They often encourage their clients to prioritize sleep alongside diet and exercise, recognizing that all three factors are interrelated and essential for achieving lasting results.

Conclusion

Sleep is a critical, yet often overlooked, factor in weight loss and weight management. By understanding the complex interplay between sleep, metabolism, hormone regulation, and behavior, individuals can take a more holistic approach to their health goals. Improving sleep quality and duration can lead to more effective weight loss, better long-term maintenance, and overall well-being.

As research continues to uncover the connections between sleep and weight, it becomes increasingly clear that sleep is not just a passive state but an active contributor to health. By prioritizing sleep, individuals can unlock new potential in their weight loss efforts and create a sustainable path to a healthier life.

Final Thoughts

While diet and exercise are undeniably important components of weight loss, they are not the only factors that matter. Sleep plays an equally vital role in regulating the body’s metabolism, hormones, and behaviors that influence weight. Therefore, for those looking to lose weight or maintain a healthy weight, addressing sleep should be a key part of their strategy.

Prioritizing sleep is not only beneficial for weight loss but also for overall health and well-being. By making small, manageable changes to sleep habits, individuals can create a foundation for lasting success in their weight loss journey and beyond.

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Have you hit a weight loss Plateau?

Metabolic adaptation, also known as adaptive thermogenesis or metabolic slowdown, refers to the physiological changes that occur in the body in response to weight loss or changes in calorie intake. These adaptations are the body's way of defending against further weight loss and maintaining energy balance.

When you reduce calorie intake to lose weight, several metabolic adaptations may occur:

Resting Metabolic Rate (RMR) Reduction: The body's RMR, which represents the calories burned at rest to maintain basic bodily functions, may decrease. This reduction is partly due to loss of body mass (especially lean muscle mass) and a decrease in the energy required to maintain a smaller body.

Thermic Effect of Food (TEF) Reduction: TEF refers to the energy expended during digestion, absorption, and processing of nutrients. With reduced food intake, TEF may decrease slightly.

Spontaneous Physical Activity (SPA) Reduction: SPA includes non-exercise activities like fidgeting, posture changes, etc. It can decrease as a result of lower calorie intake, leading to fewer calories burned throughout the day.

Hormonal Changes: Hormones involved in appetite regulation, such as leptin and ghrelin, may change to signal hunger and satiety differently. Leptin, which signals fullness, may decrease, while ghrelin, which signals hunger, may increase, potentially leading to increased appetite.

Neuroendocrine Adaptations: Changes in hormones like thyroid hormones and cortisol may occur, which can influence metabolic rate and energy expenditure.

These adaptations collectively mean that as weight loss progresses, the rate at which your body burns calories decreases. This can lead to a plateau in weight loss, where further reductions in calorie intake or increases in physical activity may be necessary to continue losing weight.

Metabolic adaptation is a natural response that evolved to help humans survive in times of food scarcity. However, in the context of intentional weight loss, it can pose challenges because it can slow down progress and make sustained weight loss more difficult over time. Strategies to mitigate metabolic adaptation may include maintaining adequate protein intake to preserve muscle mass, varying exercise routines to prevent metabolic efficiency, and periodically adjusting calorie intake to match metabolic changes.

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[murtisan]

The part of Sleep in Weight Loss

Sleep plays a crucial role in weight loss, influencing various physiological and behavioral aspects that are essential for managing body weight. Adequate sleep helps regulate the hormones responsible for hunger and satiety, such as ghrelin and leptin. When sleep is insufficient, ghrelin levels increase, stimulating appetite, while leptin levels decrease, reducing the feeling of fullness. This hormonal imbalance often leads to increased calorie intake and cravings for high-carbohydrate and sugary foods. Additionally, lack of sleep can negatively impact insulin sensitivity, making it more challenging for the body to regulate blood sugar levels effectively. These disruptions not only contribute to weight gain but also hinder efforts to lose weight.

Moreover, sufficient sleep is critical for maintaining energy levels and cognitive function, both of which are vital for making healthy lifestyle choices. Fatigue resulting from poor sleep can reduce the motivation to engage in physical activity, leading to a sedentary lifestyle that further complicates weight management. It also affects decision-making abilities, increasing the likelihood of opting for convenient, often unhealthy food options. Furthermore, sleep is essential for muscle recovery and growth, especially important for those incorporating exercise into their weight loss regimen. By prioritizing quality sleep, individuals can better manage their hunger, enhance their metabolic health, and maintain the energy necessary for an active, healthy lifestyle, all of which support successful weight loss.

[overtlydinosaurian]

I'm reading this article about auto-immune diseases and especially how these disease seem to affect women FAR more than men (70%+ of people with auto immune diseases are women). The study suggests that this is likely due to the major changes in our hormone cycles we go through in our lives- primarily Puberty & Menopause, (and the more optional pregnancy & breastfeeding) and how those hormones interact with our immune system.

But it was this line in particular that got me thinking:

"Concentration-dependent effects of estrogen on the immune system; the role of progesterone, androgens, leptin, oxytocin, and prolactin; and the interplay between Th1 and Th2 immune responses together maintain a delicate balance between host defense, immunological tolerance and autoimmunity. "

I genuinely wonder what role HRT may play in autoimmune disease, and how 'gender affirming care' might unintentionally lead to autoimmune disease. After more research on this subject, it seems there are some small studies finding various auto-immune issues in transgender individuals after receiving HRT when they otherwise showed little to no genetic predispositions for said diseases. Even more curiously is one study noted that a MtF transitioner's disease IMPROVED after being administered testosterone saying: "One case report described significant improvement of cutaneous lupus in a transgender woman after initiating testosterone treatment"

I found another article saying:

The research, led by the Murdoch Children's Research Institute (MCRI) and published in Clinical Epigenetics, found that hormone therapy could affect certain regions of DNA, [which is] the first step in understanding how [HRT] may impact the immune system. The researchers have begun to tease apart whether the hormone therapy influences immune function and susceptibility to autoimmune disease or infection risk, which affects the sexes differently.

So already some people are noticing a connection between hormones, the immune system, and auto-immune diseases. However there's little, if any, research on this topic, with the known information being anecdotes.

"For example, a young person with a strong family history of autoimmune disease may wish to know if hormonal therapy will increase or decrease their risk of developing disease. Others may worry about hormones altering their susceptibility to infections, which is relevant given the current COVID-19 pandemic. At this stage, we don't know the answers to such questions..."

This article is from 2022, and as of the time I posted this it's 2023. With the increase in trans people seeking medical transition it's scary to see a complete lack of research and knowledge on this subject. A journal from Frontiers published in summer of 2022 says that most research on auto-immune diseases (despite the massive sex discrepancy) is focused on male, cis-gendered men. The journal's abstract also points out the truth that's starting to become more and more apparent:

There is an unmet need for detailed treatment follow-up of the transgender community- little is known of the potential benefits and risks of hormonal supplementation on the immune system, nor indeed on many other health and disease outcomes.

We don't even know if HRT can affect one's ability to heal from infections, and seeing as many who start on HRT later go on to have surgeries that are often quite invasive and have a long arduous healing process, this is very worrying.

Sure, all medications have side-effects. Sure, people are willing to put up with said side-effects so long as they don't face the original symptoms that they're treating. But when is it too much? That doctors are harming their patients? Of course, we just don't know the full effects and correlation, but what we do know is worrying.

Once again, trans healthcare is under-funded, under-researched, and could potentially lead to undue harm, putting thousands at a risk they aren't even aware of. Is it really informed consent if we don't know the side-effects? is it really informed consent if we're learning the effects as we go along?

Sources below the cut:

https://www.mcri.edu.au/news-stories/gender-affirming-hormone-therapy-can-influence-gene-activity (no embed 😢)

[healthy-tips1]

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Lepto Fix formula that helps consumers to speed up the process of slimming down without added hours at the gym or cutting back further on calories. The remedy is only available online right now, but the website provides multiple packages to choose from to save even more money on order.

The formula stimulates the level of weight hormones in body to prevent the root cause of weight gains and as a result you notice faster and healthier weight loss.

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Increases the Leptin in body to send messages to neurotransmitter for faster weight burning

Leptofix is the formula that promises to deliver faster and healthy weight loss results without risking your health. It uses the true potential of your body to burn off the fat cells and delives you efficient results in real time.

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Ways to lose weight without diet

Adherence to a diet may be one of the difficult challenges facing people wishing to lose weight, there are many tips and methods that highlight their effectiveness in losing weight without diet, and to learn about the most prominent ways to lose weight without diet, follow the following article.

Weight loss without diet

The weight loss process requires some effort, perseverance and commitment to reach the desired result, some strategies can help to lose weight without the trouble of adhering to a diet and exercise, the following are the most prominent ways to lose weight without diet:

Chew food slowly

Before you start eating, set a time duration for the meal, accustom yourself to finish the food in this period, counting the number of times you chew food can help you eat slowly. Some studies have found that people who eat quickly were more likely to be obese and overweight compared to others.

Drink enough water

Drinking water is one of the most effective ways to lose weight without dieting, drinking water between meals helps to fill the appetite and reduce the desire to eat, one study found that drinking half a liter of water 30 minutes before a meal reduces hunger and the desire to eat and it is weight loss. You can replace sugary drinks between meals with a glass of water, coffee or green tea

Eat foods rich in dietary fiber

As it is known, foods rich in fiber help curb appetite and promote a feeling of satiety, you can get dietary fiber from plant foods, for example: beans, oats, asparagus, oranges, flaxseeds, and others.

Focus on protein intake

Protein has a strong effect on appetite, eating protein helps to promote a feeling of fullness and reduce the desire to eat, it is recommended to eat a protein-rich meal at breakfast, this can help curb appetite until lunch time, and examples of foods rich in protein are: chicken breast, fish, lentils, quinoa, almonds, Greek yogurt.

Focus on green vegetables

Green leafy vegetables are rich in nutrients, eating a large amount of these vegetables will help you feel full and reduce the desire to eat and as a result help to lose weight, examples of green leafy vegetables include: broccoli, spinach, lettuce, cabbage, cucumber, pepper, chard and others.

Eat healthy fats

Do not be afraid to eat fats, as your body still needs them, make sure to eat healthy fats, olive oil and avocado oil are one of the good additions to your diet.

Weight loss without diet and sports

Here are some tips that can help lose weight without diet and sports,

Use of small-sized dishes

When choosing dishes, choose medium-sized or small dishes instead of large ones, as this can help you eat less and help you lose weight.

Serving unhealthy foods on red plates

Research suggests that this technique works with unhealthy snack foods, this can be explained by the fact that the mind is used to the red color being associated with stopping and warning, and therefore this strategy can reduce food intake.

Storing unhealthy food away

Storing unhealthy foods in front of the eyes may increase hunger and desire to eat them and they should increase the amount of food you eat, instead, it is recommended to store unhealthy foods in closets out of sight, and place a plate of fruits or vegetables in the places where you can see them.

Eat without distractions

Paying attention to what you eat can help reduce your calorie intake, and some studies have found that people who get distracted while eating on TV or other electronic devices were more likely to overeat.

Get enough sleep

Stress, tension and lack of sleep can affect the level of some appetite-regulating hormones in the body, lack of sleep disrupts the work of the hormones ghrelin and leptin responsible for regulating appetite, stress can increase the proportion of cortisol in the body, and therefore the fluctuation of the level of these hormones may increase hunger and desire to eat.

Practice Yoga

Practicing yoga helps calm nerves and reduce stress,  this can reduce the fluctuation of the level of cortisol in the body (stress hormone) and it reduces the craving to eat, an increase in cortisol in the body can stimulate the desire to eat.

Practice various sports activities

Sport is one of the most important ways to lose weight, so you should practice 30 minutes of sports a day, and sports that contribute to weight loss include: walking, jumping, running, jumping, and swimming.

Weight loss foods without diet

To help lose weight without diet, the following foods can help you, legumes, legumes are a food source rich in fiber and proteins that help curb appetite and reduce weight, for example: chickpeas, beans, lentils, and others.

Eggs, one of the food sources rich in protein, eggs are a good addition to breakfast to promote satiety throughout the day.

Oats, characterized by their rich content of dietary fiber, oats help promote feelings of fullness and should reduce food intake.

Nuts, nuts are a rich source of healthy fats and fiber, and are recommended to be consumed in moderation for weight loss.

Cruciferous vegetables, cruciferous vegetables are characterized  by their rich fiber content that helps to lose weight.

Avocado, Avocados contain a good percentage of healthy fats and fiber that help with weight loss.

Weight Loss Plan Without Diet

Eating low-carb foods can help you lose weight without  adhering to a diet, every meal in the diet should contain protein, healthy fats and vegetables, the following diet can help lose weight more quickly in the first week, here are some ideas for weight loss without diet,

Breakfast Here are some ideas for breakfast:

Boiled eggs with sliced avocado and a little berries.

Spinach, mushrooms, feta cheese.

Green smoothies of spinach, avocado and hazelnut milk along with cottage cheese.

Unsweetened Greek yogurt.

Lunch Here are some ideas for lunch:

. Smoked salmon with avocado and asparagus.

Lettuce rolls with grilled chicken, black beans, red pepper and sauce.

Turnip and spinach salad with grilled tofu, chickpeas and guacamole.

Dinner Here are some ideas for dinner:

Enchilada salad with chicken, pepper, mango, avocado and spices.

Ground turkey pie with mushrooms, onions, peppers and cheese.

Antipasto salad with white beans, asparagus, cucumber, olive oil and parmesan.

Roasted cauliflower with Brussels and pine buds.

Grilled salmon with ginger, sesame oil and roasted zucchini.

Snack Here are ideas for a rich and filling snack:

Cauliflower, chickpeas and vegetables.

A healthy homemade mixture of nuts and dried fruits.

Turnip chips.

Spicy roasted chickpeas.

 Roasted pumpkin seeds.

Strawberry.

Cheese with cinnamon and flax seeds.

Finally, controlling daily portions, reducing the amount of food eaten per day and exercising less per day can help in weight loss without dieting.

[healthandweightloss23]

The Ultimate Guide to Effective Weight Loss

Are you tired of struggling with weight loss? Do you want to shed those extra pounds and feel confident in your own skin? Look no further! In this comprehensive guide, we will explore the most effective strategies and techniques for achieving sustainable weight loss. Whether you're a beginner or have tried various methods before, this guide will provide you with valuable insights and practical tips to help you reach your weight loss goals.

Understanding the Science of Weight Loss

Before diving into the strategies, it's important to understand the science behind weight loss. When we consume more calories than our body needs for daily activities, the excess energy is stored as fat. To lose weight, we need to create a calorie deficit by either reducing our calorie intake or increasing our physical activity. However, weight loss is not just about calories in versus calories out. It's a complex process influenced by various factors, including metabolism, hormones, and genetics.

The Role of Metabolism in Weight Loss

Metabolism plays a crucial role in weight loss. It refers to the chemical processes in our body that convert food into energy. A higher metabolism means our body burns calories at a faster rate, making it easier to lose weight. Factors such as age, gender, and body composition can affect our metabolic rate. While we can't control these factors, we can adopt lifestyle changes to boost our metabolism.

Hormones and Weight Loss

Hormones also play a significant role in weight management. Insulin, for example, regulates blood sugar levels and influences fat storage. High insulin levels can lead to weight gain and make it challenging to lose weight. On the other hand, hormones like leptin and ghrelin control hunger and satiety. Imbalances in these hormones can disrupt our appetite regulation, leading to overeating. Understanding the interplay between hormones and weight loss can help us tailor our approach for better results.

Effective Strategies for Weight Loss

Now that we have a basic understanding of the science behind weight loss, let's explore some effective strategies to help you achieve your goals.

1. Set Realistic Goals

Setting realistic weight loss goals is crucial for long-term success. Aim for a gradual weight loss of 1-2 pounds per week. Rapid weight loss can be unsustainable and may lead to muscle loss instead of fat loss. By setting achievable goals, you can stay motivated and maintain a healthy approach to weight loss.

2. Create a Calorie Deficit

To lose weight, you need to consume fewer calories than you burn. Start by calculating your daily calorie needs using an online calculator. Then, create a calorie deficit by reducing your calorie intake or increasing your physical activity. It's essential to strike a balance and avoid extreme calorie restrictions, as this can hinder your progress and affect your overall health.

3. Focus on Nutrient-Dense Foods

Instead of obsessing over calories, focus on consuming nutrient-dense foods. These foods are rich in vitamins, minerals, and fiber, providing essential nutrients for your body while keeping you full and satisfied. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.

4. Practice Portion Control

Portion control is key to managing your calorie intake. Use smaller plates and bowls to trick your brain into thinking you're eating more than you actually are. Be mindful of serving sizes and listen to your body's hunger and fullness cues. Avoid mindless eating and savor each bite.

5. Stay Hydrated

Drinking an adequate amount of water is essential for weight loss. Not only does it keep you hydrated, but it can also help control your appetite. Sometimes, we mistake thirst for hunger, leading to unnecessary snacking. Aim to drink at least 8 cups (64 ounces) of water per day.

6. Incorporate Regular Physical Activity

Regular physical activity is crucial for weight loss and overall health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Find activities you enjoy, whether it's walking, jogging, swimming, or dancing. Additionally, incorporate strength training exercises to build lean muscle, which can boost your metabolism.

7. Get Adequate Sleep

Sleep plays a vital role in weight management. Lack of sleep can disrupt hormones related to hunger and satiety, leading to increased appetite and cravings. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.

8. Manage Stress Levels

Chronic stress can contribute to weight gain and hinder weight loss efforts. Find healthy ways to manage stress, such as practicing mindfulness, engaging in relaxation techniques, or pursuing hobbies you enjoy. Prioritizing self-care can help you maintain a healthy mindset throughout your weight loss journey.

9. Seek Support

Weight loss can be challenging, so it's essential to seek support from friends, family, or a support group. Having a support system can provide accountability, motivation, and encouragement during difficult times. Consider joining online communities or finding a workout buddy to keep you on track.

10. Track Your Progress

Tracking your progress is crucial for staying motivated and making adjustments along the way. Keep a journal or use a weight loss app to record your daily food intake, exercise routines, and measurements. Celebrate your achievements and learn from any setbacks to continually improve.

11. Be Patient and Persistent

Weight loss is a journey that requires patience and persistence. Understand that progress may not always be linear, and there will be ups and downs along the way. Stay committed to your goals and trust the process. Remember, sustainable weight loss takes time.

12. Consult a Healthcare Professional

If you have underlying health conditions or are unsure about the best approach for your weight loss journey, consult a healthcare professional. They can provide personalized guidance based on your individual needs and help you navigate any challenges you may encounter.

Conclusion

Achieving effective and sustainable weight loss is possible with the right strategies and mindset. By understanding the science behind weight loss, setting realistic goals, adopting healthy habits, and seeking support, you can embark on a successful weight loss journey. Remember, it's not just about the number on the scale but also about improving your overall health and well-being. Start today and embrace a healthier lifestyle for a happier you.

Disclaimer: Always consult a healthcare professional before making any significant changes to your diet or exercise routine.

http://tinyurl.com/5yrzse7b

[uncloseted]

Coming to you because google is failing me lol. Science says that it's hard to lose weight if you're not getting enough sleep but does it matter when you're sleeping? I get 8 hours of sleep but I stay up all night until 7am and then sleep all day. I'm following a diet I did last year that helped me lose a lot of weight but it's been a month since I started again and I've lost nothing. My current sleep schedule is new so I think it could be to blame?

The somewhat unsatisfying answer is "possibly".

Disturbances in sleep (whether that's a shifted sleep cycle or not getting enough sleep) can cause changes in a person's weight in a few different ways:

Appetite Regulation: For people who have disturbances in their sleep, the hormones that control appetite can become disrupted. The levels of ghrelin (the hormone that stimulates appetite) increase, while the levels of leptin (the hormone that lets you know when you're full) decrease. This imbalance can cause people to overeat, which in turn can lead to weight gain or difficulty losing weight.

Food Choices: When people sleep poorly, they often crave high-calorie, sugary, or fatty foods- partially as a result of the increase in ghrelin that I just mentioned. People who are sleep deprived also have reduced impulse control, so they're more likely to give into those cravings. The shift to high calorie, sugary, or fatty foods can lead to weight gain or cause people to have difficulties losing weight.

Emotional Well-Being: Lack of sleep can make people feel stressed, depressed, or anxious (and being stressed, depressed, or anxious can lead people to sleep poorly). When a person is struggling with their mood, they are more prone to emotional eating, which can lead to weight gain or make it difficult to lose weight.

Energy Expenditure: People who have poor quality or disturbed sleep may experience tiredness throughout the day, which can lead to reduced energy expenditure. This means that even if you're eating the same number of calories, you may be burning fewer calories because you're less active.

Metabolism: Chronic sleep deprivation has been associated with changes in metabolism- particularly, decreasing the amount of energy your body expends when at rest. However, this impact isn't that large- on average, research suggests that the reduction in a person's resting metabolic rate (RMR) due to sleep deprivation ranges from approximately 5% to 20%. To put that in perspective, if an individual with a normal RMR burns 1,500 calories at rest when well-rested, a 5% reduction would make their RMR 1,425, and a 20% reduction would make their RMR 1,200. The difference is roughly the number of calories that are in a bagel.

If you're eating the exact same amount as you were the last time you were on this diet, my guess would be that you're probably moving less than you were last year, and so you're not burning as many calories overall as you were last year when you were losing weight. Maybe you had more in-person activities to attend last year, or you were part of a sports team that you aren't doing this year, or you're just not walking as much as you were last year.

[ashibzoha]

The Strange Connection Between Sleep and Weight Loss

In our relentless pursuit of productivity and packed schedules, the act of securing a restorative night's sleep often becomes a luxury we can ill afford. We sacrifice precious hours of slumber in the name of work deadlines, Netflix binges, or the endless scroll of our smartphones. But what if we told you that the quantity and quality of your sleep are inextricably linked to your body weight? That's right—there exists a curious and captivating connection between the realm of sleep and the pursuit of weight loss. In this deep dive into the enigmatic relationship between sleep and shedding those extra pounds, we'll unravel the astonishing science that underpins this paradoxical phenomenon.

Deciphering Sleep Cycles: A Complex Ballet

To appreciate the complex interplay between sleep and weight loss, it is imperative to grasp the intricacies of sleep cycles. Sleep is no monolithic state but an ever-evolving process characterized by distinct stages. Two primary categories emerge: rapid eye movement (REM) and non-REM sleep. REM sleep, the stage where dreams unfurl their mysteries, stands as the guardian of cognitive function and memory consolidation.

The Weight Loss Enigma: A Scientific Prelude Before we embark on our exploration of the labyrinthine connection between sleep and weight, let's take a moment to cast a fleeting glance at the scientific essence of weight loss. At its core, weight loss revolves around the principle of expending more calories than one consumes. Yet, this simplistic equation barely scratches the surface of the intricate dance of hormones, metabolism, and behaviors that orchestrate our body weight.

Hormonal Chaos: The Sleep-Weight Nexus One of the pivotal mechanisms of knitting sleep and weight together is the profound impact of sleep deprivation on our hormonal orchestra. Sleep deprivation disrupts the delicate equilibrium of hunger-related hormones, ushering in an era of heightened ghrelin, the insatiable appetite stimulator, and a dwindling supply of leptin, the herald of fullness.

The Temptation Quandary: Sleep's Influence on Appetite It should come as no surprise that sleep deprivation often transforms us into seekers of solace in the arms of sugary, calorie-laden comfort foods. The loss of sleep casts a shadow over the prefrontal cortex, the commander of decision-making and impulse control, making the midnight snack a siren's call nearly impossible to resist.

Slumber's Subdued Metabolism: A Puzzling Twist Another fascinating facet of the sleep-weight saga is its compelling influence on metabolism. Sleep deprivation administers a sluggish blow to your metabolic furnace, rendering the calorie-burning process less efficient. This means that even if your dietary intake remains constant, sleeplessness may surreptitiously tip the scales toward weight gain.

REM Sleep: The Hero in This Tale In the constellation of sleep stages, REM sleep emerges as a luminary of unparalleled significance in the interplay between sleep and weight. During the reign of REM, your brain engages in a symphony of activity, choreographing increased incineration of calories and a mesmerizing breakdown of fat.

The Sleep-Weight Nexus: Fathoming the Fundamentals To plunge even deeper into the enigmatic alliance of sleep and weight loss, we must lay bare the foundations that underlie this complex relationship. Sleep is no pedestrian biological ritual but an intricately woven tapestry of stages, including the ever-elusive REM and the steadfast non-REM.

The Hormonal Web: Ghrelin and Leptin's Slumbering Dance At the heart of the sleep-weight connection, a hormonal waltz unfolds, guided by the enigmatic maestros, ghrelin, and leptin, the twin titans of hunger regulation. The potency of these hormones waxes and wanes, dictated by the tapestry of sleep's duration and quality.

The Modern Plague: Sleep Starvation In our brave new world, governed by relentless schedules and ceaseless connectivity, sleep often falls victim to our ceaseless pursuit of productivity, pleasure, and pixelated screens. The outcome? Chronic sleep deprivation—a relentless juggernaut that threatens to capsize our weight loss ambitions.

Unmasking the Silent Predators: Sleep Disorders As silent as shadows, sleep disorders like insomnia and sleep apnea prowl our nights, often eluding detection. Yet, their impact reverberates far beyond the realm of dreams, reaching into the domain of weight gain and obesity.

The Alchemy of Sleep and Hunger: Ghrelin and Leptin's Pas de Deux Delving deeper into the labyrinthine science of sleep and weight, let us embark on a voyage into the inner workings of ghrelin and leptin—two hormonal architects whose designs are profoundly influenced by the contours of your sleep patterns.

Slumber's Metabolic Symphony: An Ode to Renewal Sleep unfurls a clandestine yet magnificent symphony of metabolic rejuvenation. In the realm of dreams, your body undertakes essential repairs and restoration, rekindling your metabolic vigor and, paradoxically, fostering weight loss.

[crazyrtcrafts]

Hormones and Weight Gain: How to Regulate the Hormones that Influence Your Weight

Introduction:-

Hormones are one of the most important participants in this delicate dance, which involves many different aspects in maintaining a healthy weight. Hormones are endocrine system-produced chemical messengers that control a number of body processes, such as metabolism, appetite, and fat storage. Unbalanced hormones can lead to weight gain and make it difficult to lose the additional pounds. In this post, we'll examine the relationship between hormones and weight gain and look at methods for rebalancing these hormonal regulators.

Insulin: Master of Blood Sugar

The pancreas produces insulin, a crucial hormone that controls blood sugar levels. When we eat carbs, our bodies convert them to glucose, which raises blood sugar levels. Insulin aids in the movement of circulation glucose into or into the storage of glucose in cells. However, regular use of sugary meals and refined carbs can cause insulin resistance, in which cells lose their receptivity to insulin. Higher insulin levels are the result, and this might promote the storage of fat, particularly around the abdomen.

Fix: Opt for complex carbohydrates like whole grains, fruits, and vegetables that have a gentler impact on blood sugar levels. Include protein and healthy fats in your meals to slow down the absorption of glucose. Engage in regular physical activity to improve insulin sensitivity and glucose utilization.

Leptin: The Satiety Signal

Leptin, often called the "satiety hormone," is produced by fat cells and helps regulate appetite and metabolism. It signals the brain when you've had enough to eat, reducing hunger. However, in cases of obesity, the body can develop leptin resistance, leading to a lack of proper appetite regulation.

Fix: Focus on whole foods that are nutrient-dense to support healthy leptin levels. Prioritize sleep, as inadequate sleep can disrupt leptin production. Manage stress, as chronic stress can contribute to hormonal imbalances, including

leptin resistance.

Ghrelin: The Hunger Hormone

Ghrelin, produced in the stomach, is known as the "hunger hormone" because it stimulates appetite. It increases before meals and decreases after eating. Sleep deprivation and irregular eating patterns can lead to elevated ghrelin levels, causing overeating and weight gain.

Fix: Establish regular mealtimes to help regulate ghrelin secretion. Get sufficient sleep, as sleep deprivation can lead to higher ghrelin levels and increased hunger. Stay hydrated, as dehydration can sometimes be mistaken for hunger.

Cortisol: The Stress Hormone

Cortisol, released by the adrenal glands in response to stress, plays a vital role in metabolism and fat storage. Chronic stress can lead to elevated cortisol levels, which, over time, can contribute to weight gain, particularly around the midsection.

Fix: Practice stress-reduction techniques such as meditation, yoga, deep breathing, or spending time in nature. Engage in regular physical activity, which can help lower cortisol levels. Ensure adequate sleep, as sleep deprivation can further elevate cortisol levels.

Thyroid Hormones: Metabolic Regulators

Thyroid hormones, including T3 and T4, play a crucial role in regulating metabolism. An underactive thyroid (hypothyroidism) can lead to weight gain, as it slows down metabolic processes.

Fix: Consume iodine-rich foods like seafood and seaweed to support thyroid function. Ensure you're getting enough selenium, zinc, and other nutrients that are essential for thyroid health. Consult a healthcare professional if you suspect thyroid issues. Weight Loss Solutions

Conclusion:-

In summary, hormones are important for controlling weight. You can aim to achieve a healthy weight and restore hormonal balance by adopting a holistic strategy that includes a balanced diet, regular physical activity, stress management, enough sleep, and seeing a specialist when necessary. Be patient and consistent as you implement these lifestyle modifications because every person's body is different.