Get more sleep and lose that weight

What if I told you that when you are tired or stressed the adrenal glands and your kidneys will retain fluid and you will appear swollen. It’s true, but where is the body of your organs will function more efficiently and you will look better and appear thinner.

When we get tired we tend to take in more sugar, caffeine, and refined carbohydrates to give you an energy boost, all of which can be put on weight.

If you want to lose that excess weight are trying to get the right amount of sleep every night. Recent studies point to the close link between lack of sleep and weight gain, and it can be just as important to shed pounds of excess food and regular exercise.

The average adult needs eight hours of sleep at night, which means about 9:0 in bed. People who sleep less than 45% greater risk of being overweight and those who slept less than four hours at 75% chance of being overweight.

The study also shows that as childhood obesity increased from 5% to 30% over the past 30years has something to do with why the children are sleeping now two hours less per night.

The point is that if you want to lose weight, you have to try to get more sleep. Go to bed early, when possible and sleep late, when you can.

Here are some other reasons why you should sleep more:

* Inadequate sleep has been associated with increased fat tissue in the body, and loss of muscle strength and muscle mass.

* Lack of sleep causes decreased bone density, particularly in women, because it can lead to osteoporosis.

Good sleep is as important as a service for your car. Battery charging, changes its oil and tops up your fluids, so you can work at peak functions.

If you are having trouble sleeping, it may just be that you are missing some vital nutrients in your diet leaving you feeling depressed or anxious and causing you to wake up in the night unable to return to sleep.

Try and include the following foods to your diet to improve the sleep of the night:

Cereals

Unprocessed cereals contain starch and complex carbohydrates to fuel energy reserves and give a nice full feeling.

Starch is known to significantly increase the production of serotonin, endorphin, which drug the body a natural feel good. It operates monitoring mood, reduce anxiety and promote sleep.

Try a bowl of cereal before bedtime; bread is also a good choice.

Oats

Oat flakes of cereals are a great source of vitamin B6, which is needed to facilitate the serotonin levels in the brain. Alkaloids in the grain can also have a relaxing effect.

Tuna

Tuna and other fatty fish are an excellent source of calcium, which is said to be a matter of concern.

Therefore, the increase in consumption of these in their diet can ease the stress induced well insomnia. Fatty fish is also an excellent source of Omega-3 oils that are essential to your overall health.

Pasta

A good source of protein for those lacking the nutrients and amino acids the endorphin stimulation.

Paste has a very low salt content and low in fat. It is a rich source of complex carbohydrates to fill you up and because it releases energy slowly, helping you to feel pleasantly relaxed.

Choosing the perfect food for relaxing before going to bed.

Bananas

Bananas are a rich source of potassium, an essential mineral for nerve function and the lack of which may cause you to feel depressed and in turn leads to insomnia.

Bananas too much serotonin, stimulating the starchy carbohydrates to relax and are a good source of amino acid tryptophan, also needed for the production of serotonin.

Nuts

Nuts are rich in b vitamins, protein and selenium. Brazil nuts are the richest source of selenium.

Nuts are also high in protein, which can cause anxiety and depression. They contain the amino acid tryptophan and L-phenylalanine, which helps the body produce those relaxing endorphins.

Strawberry

Source of vitamin c, which helps produce endorphins and a good source of potassium, which can cause stress.

The red color of the flavonoids that seem as a biological response modifier, or in other words they can change your mood and help you relax.

Finally, lack of sleep changes hormone levels and the ability to metabolize carbohydrates so less sleep = slow metabolism. Studies have shown that deep sleep causes repair of cells and cell growth, which will speed up your metabolism and burn calories.

So aim to get at least eight hours of sleep at night and lose that weight.