If you keep failing at weight loss, you may be caught up in a vicious cycle of fighting your body chemistry, due to one or all of the habits of busy people that keep them overweight.
Here's what researchers report:
How can not getting enough sleep make you fat?
Recent studies show that too little sleep can lead to higher levels of a hormone that triggers appetite, and lower levels of a hormone that tells your body it's full and has enough fuel.
Even school age American children are not obtaining enough sleep and that sleep loss during the formative years of life could be putting our youth on a trajectory toward obesity and the metabolic syndrome -- and a losing battle with weight loss.
Researchers at the University of Chicago took 12 healthy young men and allowed them to sleep only four hours nightly. Participants reported not only being hungrier, but CRAVING calorie-dense, high-carbohydrate foods such as chips and cookies.
(Archives of Internal Medicine) They showed that sleep loss has an impact on the hormones related to appetite and food intake -- ghrelin and leptin.
Leptin, a hormone produced by fat cells, tells the body that its energy stocks are low and that there is a need to consume more calories. Low leptin levels are a signal for starvation and therefore increase the appetite -- not good for a weightloss program!
"It was quite amazing that a hormone can track a person's self-reported amount of sleep so well," said Dr. Emmanuel Migno, a co-author of the study.
Stephen Gullo, a New York psychologist and weightloss counselor, talks about the "Wall Street Eating Syndrome," because it sums up the eating habits of so many of his time-pressed patients in the financial industry.
And while the advice of eating a good breakfast is hardly a new idea, many people don't take it to heart.
“Skipping breakfast,” says Arthur Agatston, a cardiologist and author of The South Beach Diet, “allows blood sugar to drop and hunger to increase over the course of the morning, resulting in powerful cravings for a lunch that includes carbs of questionable value -- the very kind guaranteed to keep you overweight."
On the other hand, starting the day with a donut or sweetened cereal and orange juice -- or other refined carbohydrates -- can activate your appetite instead of controlling it, says Walter Futterweit, a specialist in diabetes and other endocrine disorders at the Mt. Sinai School of Medicine in New York City.
"You're getting a sudden burst of pure sugar, which causes an immediate release of insulin," prompting your blood sugar to drop. An hour or two later, you may start feeling edgy, irritable, have difficulty concentrating and you're driven to eat again.
"It's a vicious cycle. It really disrupts the whole day," Dr. Futterweit says.
Cortisol is one of the major hormones secreted during times of physical and mental stress.
Normally, cortisol plays important functions in sugar metabolism and blood pressure regulation, immune and inflammatory response.
During periods of prolonged or considerable stress, excessive amounts of cortisol can be produced which have been shown to slow down cognition (thinking), suppress thyroid function, alter blood sugar metabolism, and encourage fat deposition.
How to change frustration and negative feelings into being calmer? Want to eat less when you are under stress?
This device and book can help you change feelings of anger, anxiety and upset, to experience more calm, and less stress eating:
Make your life experience count FOR you, and if you have reached the age of 40, you will want a few tips from the experts!
Dr. Pamela Peeke offers advice for winning the fight against fat after age 40.
She is an internationally recognized expert in nutrition, metabolism, stress and fitness, and a frequent guest on national TV programs such as “The Oprah Winfrey Show.”
Dr. Peeke provides insights into the different ways men and women approach exercise and physical fitness.
She also shares proven methods for losing weight, reducing stress through physical exercise, and harnessing the power of fitness in Fighting Fat Over Forty.
Once you have reduced some of the stressors in your life, are sleeping AND eating properly, you can begin to normalize your weight and lose weight for good!
AND GET READY TO EAT REAL FOOD INSTEAD OF SNACKING!
You may want to relax and enjoy reading The Slow Down Diet by nutritionist Marc David.
He offers a new slant, saying that relaxing the body while eating, fully enjoying each meal, and letting go of fears about food are the only routes to healthy weight loss.
He then asked, "Then why don't you eat real food, at a real meal? Why do you pay no attention to choosing what you eat, and quickly shovel it down in front of a TV?
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