We all know that in order to get weight loss you've got to eat less than you have been and dieting can leave you feeling hungry. So, throughout the day you need a bit, or a lot of willpower to resist your urges to indulged.
I bet, some days it can be harder than others, resisting your cravings can leave you almost feel helpless to stop stuffing your face.
but Instead of beating yourself up for you're apparent lack of willpower, which if you're not lucking can cause an all out binge (see What the Hell Effect.)
Perhaps, it has more to do with how much sleep or more accurately, your lack of sleep could be the problem?
Researchers at King's College London found that if you don't get a good night sleep it can causes an imbalance of chemicals in your brain that signal you that you're FULL, hence a pig out session the following day.
The results showed that sleep-deprived people consumed an average of 385 calories per day extra, which is equivalent to the calories in about four and a half slices of bread.
So, If yours not sleeping well most of the week, that could be almost an extra day of calories you're chowing down on.
(1,925 calories to be exact!)
Getting a good night sleep could be just what the doctor ordered, but I'm guessing that you're not lying awake out of choice.
So, there in lies another problem, are you struggling to get to sleep?
One of the main things most people struggle with is due to an overactive mind.
Trying to switch off those thoughts that go circling around in our mind can keep us up to the wee small hours of the morning.
So putting a pause on those thoughts & distracting yourself long enough can really help us drift off to sleep..
For years i struggled to get sleep & to lose weight myself. This coming from someone who managed a gym and instructed several classes from spin, bodypump & toning classes every week !
It wasn't until I found the technique of body scanning that i began to get a much better quality of sleep.
Now body scanning is a form of mediation and if you've never tried mediating before try not to be put off by pre-conceptions you may already have in mind.
Mediation is just a practice of concentrated focus upon a sound, object, visualisation, the breath, movement, or attention itself.. and with practice it can be really effective.. so please be open minded.
besides if your lying there anyway, I'm sure its better than endlessly thinking about what you've got to do tomorrow over and over again... and now you know your lack of sleep is wreaking your health eating..
What you got to lose a few zzzZZZ?
Body Scan Meditation is a simple type of meditation and a good one to start with first. In short you will practice focuses your attention on various parts of your body, starting with your feet and work your way up.
Here your guide to start Practising body scan meditation
Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing for about two minutes until you start to feel relaxed.
Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After about one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.
It not uncommon and in fact totally natural to find yourself drifting back to those thoughts that keep circling around your head. So, when you realise, put a mental pin in the thought and continue on with the process.
Remember Meditation is a skill and needs to be practised just like any other skill you’ve learnt.. Please understand It’s not a sure fire way or quick fix to achieve a good night's rest but the more you practice the better it will work...
Do you know who else gets better sleep ... those who exercise regularly.
If you live in the Stafford area and need a push & expert advice to get you in shape then why not become part of the team..
Call Coach Paul on 07535 014 602