Do you spend a lot of time working out but to no avail? Do you control your portions but you’re still not losing weight? If you’re doing all that you can but changes aren’t taking place, then perhaps you’re neglecting the magnitude of a good night’s sleep.

Scientists have already proven that there is a strong connection between sleep and weight gain. For several years, the sleeping habits of 8,000 adults were observed in order to determine if sleep is really associated with weight gain. The results of the study, published in 2005, revealed that individuals who slept for less than seven hours a night were exposed to a greater risk of gaining weight, with the risk increasing for every hour lost. Ironically, the study also revealed that too much sleep can also affect a person’s weight negatively. As it turns out, individuals who slept for more than 9 hours every night were 1.4 times more likely to add on unwanted pounds.

THE BOTTOM LINE

Evidence suggests that lack of sleep has several effects that can ultimately result to weight gain. Here are some notable examples:

1. Sleep less, eat and crave more

Insufficient sleep lowers the body’s level of leptin, a protein responsible for regulating and controlling one’s appetite. Low leptin levels will definitely lead to an increase in appetite, which in turn, will lead to weight gain. And hey, don’t blame it all on the leptin. Lack of sleep also creates a spike in ghrelin, a hormone that sends the “eat” signal to your brain, which causes you to eat and crave more than usual.

A person’s appetite is also influenced by the mind’s combined reaction to both hunger and sleepiness. People who are used to living with a lack of sleep almost always takes lower energy levels as a sign of hunger, when they’re actually simply feeling drowsy. Think about it: when you’re sleep deprived and running low on energy, you tend to reach for a cup of coffee (or several cups) or go for a pack of doughnuts for a quick energy shot – anything that gives you that needed energy boost. The end result? Yes, you’ll be able to fight off drowsiness. However, are you prepared to pay the price of weight gain once the combination of poor food choices, lack of exercise, and lack of sleep hits you?

2. Sleep less, burn less.

Scientists have proven that a person’s metabolism is slower when sleep deprived. A group of researchers had a group of men sleep for 12 hours one night, but didn’t allow them to sleep at all the following night. The next morning, the researchers had them eat an extravagant buffet that they’ll surely say no to. The subjects’ energy expenditure was measured in both instances. In the end, the study showed that the general energy expenditure or the calories burned by just being, was 5% lesser than it was when they had a sufficient sleep. Their post-meal energy expenditure was also disappointingly 20% lesser than normal.

This was conclusive evidence that the body’s metabolism does not function properly without quality sleep. This phenomenon is sometimes referred to as the sleep-diet connection, which suggests that a person can lose weight, by burning more, while sleeping.

3. Sleep less, exercise less.

Apart from the physical effects obtained from lack of sleep, people who are suffering from sleep deprivation are also having a difficult time in getting the energy needed to do just about anything. If you can’t muster enough energy to move about, then exercising or even taking the time and effort to prepare a healthy meal is definitely out of the equation. If you’re really bent on losing weight, perhaps you should re-examine your sleep habits, not just your eating habits.

THE MORAL OF THE STORY

The overall effect of lack of sleep on weight gain is comprehensive. To combat its negative effective on your body, be sure to sleep for about seven to eight hours a day – no more, no less!

At the physical level, yoga has proven to be as equally effective as ab exercises in helping people lose weight fast. Taking weight loss out of the equation, there are numerous physical benefits that you can reap from doing yoga regularly. As yoga involves a lot of stretching your body in new ways, you can expect to achieve flexibility in your shoulders, hips, hamstrings, and even in your back. Many yoga poses also require you to support the weight of your body, thus increasing your overall strength. As a by-product of that strength, you can expect to see an improvement in your muscle tone in just a few weeks. Notice the fine, lean muscles of yoga-enthusiasts?

With all these positive changes in your body, you can say goodbye to the recurring pains in your body. These are just some of the many physical benefits that yoga has to offer. Meanwhile, mental calmness, body awareness, and stress reduction are just some of the mental benefits from yoga. Convinced? Get dressed, grab a yoga mat, and let’s get started! Here are some of the best yoga poses for beginners:

Half-Moon Pose

The half-moon pose helps stimulate your body and align your spine. This pose works the muscles from your inner thighs to your stomach.

Steps:

1. Keep your feet planted on the floor. Remember to keep your back and legs straight and your hips tucked in.
2. Expand your chest slowly and relax your shoulders.
3. While you inhale, raise both arms and slowly bring them together at the top. Make sure to stretch your spine and fingers upward.
4. Then, while exhaling, swing your hips to the left and reach your arms to the right. Without twisting your body, tilt and extend to the side.
5. Hold the position for about 10 seconds and breathe slowly. Feel the stretch in your side.
6. Breathe in, and then slowly return your upper body into an upright position.
7. As you exhale, swing your hips to the right and reach your arms to the left.
8. Again, hold the position and breathe slowly.
9. While inhaling, return to your original position.
10. Exhale and return your arms to your sides, and then relax.

The Warrior

            Named after Virabhadra, the popular mythic warrior sage, the warrior pose strengthens your thighs and hips and also helps align your pelvis. In doing this pose, both your legs and arms must be firm and extended, your hips flexible, and your spine straight and extended.

Steps:

1. With your right foot on the floor, exhale and extend your left leg behind you, taking a wide stance. Make sure your heels are in line with each other.
2. Inhale, and then extend your arms out to your sides.
3. Exhale, and then bend your front knee to bring your hips closer to the floor
4. Tighten your abs and glutes, push with your back leg. Relax your upper body.
5. Distribute your weight equally between both legs. Focus your eyes on the tips of your fingers.
6. Hold the position for 30 seconds to a full minute. Then, while exhaling, pivot your body forward into a standing upright position.
7. Repeat steps 1-5 using the reverse side of your body.

Sun Salutation

            This next pose tones your arms and thighs.

Steps:

1. Stand straight on the floor. Bring your palms together in front of your chest.
2. Inhale and lift your arms up.
3. From there, extend your reach slightly behind you. Feel the slight pressure on your back.
4. While exhaling, bend forward and touch your toes with both hands.
5. Inhale and point your hands at the ceiling, touch your palms, and bend your knees.
6. While exhaling, straighten your knees and bring your hands down.
7. Repeat this same movement 3-5 times.

Standing Knee

This pose improves the flexibility in your thighs and helps improve concentration.

Steps:

1. Press your right foot firmly on the ground.
2. Balance your body and slowly lift your left leg.
3. While inhaling, stretch your spine, focusing in the pose.
4. Exhale, and hold your knee, pulling it in toward your chest.
5. Inhale, as you relax the pose. Then exhale, as you pull your knee in. Do this several times. Remember to keep your hips and stomach pulled in.
6. Repeat the same exercise but this time, press your left foot on the ground and slowly lift your right leg.

Palm Tree

            This pose strengthens your ankles and stretches your spine.

Steps:

1. Stand straight with your feet pressed on the ground.
2. While you inhale and exhale, raise your arms up.
3. Raise your heels and stand on your toes. Can you feel the stretch?
4. Open your arms wide, reaching with your fingertips.
5. Stretch your spine and rotate your arms so your palms are facing up.
6. Hold the pose for 20 to 30 seconds.
7. Exhale slowly as you lower your arms and heels.

Are you ready to try these poses? Lose weight and enjoy the health and mental benefits yoga has to offer – all at the same time.  Who says you need a yoga instructor to successfully do yoga? Try these moves inside the comforts of your own home and get the results you have always wanted!

Here at FULLfast we want to support you in reaching your ideal weight. We understand that the key to success is adopting a practical strategy which can fit into day to day life. We believe in healthy weight loss and developing long term habits to not only lose weight, but keep it off. This is why we have designed this simple diagram which shows you exactly what you should be eating, and how much, in order to sustain a healthy weight loss.

Focus your meals on lean proteins and low glyceamic index vegetables. You can have a small portion of starches if you wish but these can be cut out if you are looking to really speed up your weight loss – just increase the amount of veggies you’re eating instead. Fats are essential for health and should not be avoided, but it is important to eat the right ones and to moderate intake. Try sprinkling pumpkin and sunflower seeds on salads or yoghurt for breakfast for a great source of healthy fats.

Fruit should be limited to two portions per day and opt for low glyceamic options such as berries, apples and pears. Don’t forget to drink two litres of water per day to allow the body to eliminate fat effectively. Last but not least – be creative! As well as altering the proportions of your favourite meals to fit these guidelines, dig out your cookery books and try something new!

1. 1.    “No Pain, No Gain”

False! Most people are under the false impression that feeling pain is inevitable throughout your entire workout; otherwise, it means that your workout is not working. While it is completely true that you should push the limits of your body whenever you exercise, not all exercise has to be strenuous or painful. Yes, it’s only natural to feel a degree of discomfort during exercise – especially for those who are new to the exercise. However, that does not mean that you should exercise yourself to oblivion!

 According to fitness experts, it’s wrong for you to exercise while enduring any level of pain. If you feel intense pain that goes beyond mere muscle soreness, then stop without delay! That’s a sign that you’re probably doing the exercise wrong. Keep that up and you’re on the road towards injury. The idea is to exercise smarter, not harder. The best workouts are not those that leave you feeling terrible and completely beat up. If pain persists, try adjusting your form, or better yet, try an alternative exercise.    

1. 2.    The ideal exercise prescription: low intensity workouts

False! Low intensity workouts, even when done in longer intervals, are pointless. The only benefit that you’ll reap from low intensity workouts is that it is less stressful on your body because it is relatively easier to do.

Have you ever tried the high intensity interval training? Experts say that doing tougher bouts of exercise followed by easier ones may burn fat at a faster rate than working out at a low intensity but steady pace. In one study, one group of exercisers worked out 5 days a week at a steady pace for 45 minutes. Meanwhile, another group exercised the same amount of time, except that they alternately increased their intensity just five beats above the usual, then slowed down to 5 beats below. After 10 weeks, the second group lost more than three times the weight of the first group! The bottom line for weight loss: the more vigorous the activity, the more calories you burn. Nevertheless, high intensity interval workouts are not safe and sustainable for people who are just starting out. For beginners, it is best to start from low intensity workouts and work your way up. Aim for at least 5 days a week. Start with 15 to 20 minutes per session in the first month, and gradually add 5 to 10 minutes every 6 weeks.

1. 3.    Hit the gym for optimal results!

False! They say that while home-based workouts are effective to some extent, the benefits from hitting the gym still remain unrivalled. Well, you’ll be surprised to know that results from studies are indicative that individuals who were able to really motivate themselves to lose weight actually find it easier to stick to a home-based exercise program. Meanwhile, people who are not so confident tend to seek the benefits that come with a gym membership. Fact is: you don’t necessarily have to be a gym rat to lose weight effectively. Despite all the hype on top-notch gym facilities and trainers, the “best” program will always be the one that motivates you to stick to your exercise goals without fail. In the end, it all boils down to choosing an exercise regimen that works for you – be it exercising at home or going to the gym.

1. 4.    Drink protein shakes to supplement your workout.

Experts say that trainers usually recommend protein shakes to trainees who are in need of nourishment after an intense workout. It was never intended as a substitute for meals – only as an alternative to help the body recover from post-workout exhaustion. It helps by replenishing the glycogen in your muscles, which are often used up as an energy source during workouts. Nevertheless, protein obtained from real food provides more nutrients so don’t feel compelled to supplement your workout with protein shakes.

1. 5.    Stretching is no different from warming up

False! This myth is relentless! Most people often confuse stretching with warming up. Let’s get this straight once and for all, shall we? Stretching is a form of physical exercise that limbers and develops muscle flexibility. On the other hand, warming up involves doing gentle repetitive movements to prep your joints, increase blood flow in your muscles, and push your heart up. Therefore, those two activities are NOT synonymous. Essentially, you need to warm-up first before you start stretching.

While numerous studies had proven that warming-up before exercise reduces risk of injuries, stretching has shown to at best, have a little advantage. Yes, it improves flexibility of the muscles stretched; however, it does not offer the same rigorous benefits that can be derived from warming up.

1. 6.    Strength training can ruin a woman’s femininity

False! Most women steer clear of strength training because they fear that they will end up sporting a figure that is more masculine than feminine. Quite the opposite, women can never end up looking like male bodybuilders simply because they don’t produce enough testosterone to create and sustain bulky muscles in their bodies. Women normally have less bone and muscle than men so it will take way more than mere strength training to achieve the physique of a bodybuilder.

Strength training is integral in the weight loss process.  It may not get you that abs that you desire, but it helps maintain your muscle mass and significantly lessens your body fat percentage. Combining it with cardiovascular exercises has proven to yield optimal results. So don’t fear the exercise, ladies!

1. 7.    “I didn’t exercise much when I was younger, it’s too dangerous for me to start now”

False! This type of mindset is typical in most people, which keep them from ever getting into shape. It doesn’t matter if you never exercised in your prime years of life. It’s never too late to start an exercise regimen and improve your overall quality of living, as long as you proceed with caution. Not all exercises are strenuous. You can engage in simple activities like bowling, long walks, and step aerobics to name a few. Swimming is excellent for those who have leg problems or are very overweight. Dancing makes a good exercise too and great fun for all ages. You can vary the kind of dance according to your taste and stamina and enjoy good music while you’re at it. Any activity, no matter how simple it is, already qualifies as an exercise as long as there is continuous movement that will strengthen your heart and lungs. However, if you are over 35 years of age, overweight, or have any medical problems, be sure to check with your doctor first before starting any exercise program.

Cucumber… a boring ingredient with few culinary uses other than throwing into a dull, tasteless salad, right? Wrong! Cucumbers can be eaten in many tasty ways. They are a perfect ingredient if you’re aiming to lose weight fast as they’re super low in calories, carbs and fat, as well as being rich in nutrients. Because they have high water content, they also help to fill us up and control appetite.

Here are a few of our favourite cucumber recipes:

Pan Fried Salmon with Cucumber ‘Spaghetti’

Trying to cut down your carbs? This delicious recipe uses cucumber instead of pasta. We suggest swapping the butter for olive oil and using low fat crème fraiche instead of cream.

http://bbc.in/LvqUaE

Cucumber Ribbon Salad with Olive and Caper Dressing

This recipe is a super tasty way to use cucumbers in a salad – try serving with your next BBQ.

http://bbc.in/Jiu1G9

Cucumber Soup

Did you ever think of making cucumbers into a soup? Here’s a great recipe from Delia… opt for low fat crème fraiche with this recipe

http://bit.ly/diKQSR

Tropical Cucumber Salad

Combine cucumber, avocado and mango with a salty-sweet dressing for a taste of the tropics.

http://bit.ly/cnAxMo

MYTH # 1: Deprivation is the key to rapid weight loss

FALSE!  This one is definitely not true! Any form of crash-dieting must be avoided – no matter how persuasive its claims are. Contrary to popular belief, a diet that guarantees fast weight loss through deprivation is NOT the key to quick weight loss. In fact, studies show that rapid loss is always followed by rapid weight gain.  How so? Well, crash diets do work in the first few weeks. You may actually lose weight as a result. However, according to health experts, the reason why you are losing weight so quickly is not because you are burning the fats in your body. Rather, your body is using up the glycogen it accumulated. With all the stored glycogen depleted, your body will crave for another source of energy, which will cause you to crave for high-fat or high-sugar foods.

This means that crash diets are not only hard to maintain, but also prove to be meaningless in the long-run. You will eventually gain the pounds you lost – and more! Furthermore, crash diets also have negative implications on your health. Repeated crash dieting has proven to weaken the immune system, exposing you to a variety of sicknesses such as gallstones, hypertension, diabetes, and even heart failure

TIPS:

1. Use a realistic diet plan that you can maintain.
2. Eat at regular meal times. Skipping meals will cause you to overeat once you become too hungry.
3. Eat a wide variety of foods. This allows you to mix healthier eating choices with delicious but unhealthy treats. That way, you can lose weight while still eating the foods that you can’t get enough of.
4. Drop your total calorie intake reasonably, not drastically. You can try to eat in moderate portions, but do not starve yourself to get thinner. Experts suggest losing roughly about ½ to 2 pounds per week.
5. The secret to fast weight loss lies in your ability to balance your intake and output. In other words, all of the energy in the food you eat should be used by the body through the physical activities that you partake in. Otherwise, the unused energy is stored in your body as fat. This is best achieved by increasing your level of activity and by cutting down on foods that provide too much energy.

MYTH # 2: Go for a high-protein, low-carbohydrate diet.

FALSE!  While common weight loss tips would tell you to eat less carbs and focus on a high-protein diet, this is actually not an optimal slimming solution. This type of diet involves giving up carbohydrates-rich foods like rice, pasta, and bread and eating mostly high-protein foods such as red meat, poultry, and fish. However, studies show that foods that are rich in carbohydrates are not fattening when consumed in moderate amounts provided that they are not loaded with butter, cooking oil, or sugar. Needless to say, there is really no scientifically-proven benefit from giving up on carbohydrates.  On the contrary, you need them in order to achieve a balanced diet.

Furthermore, eating less than 130 grams of carbohydrates each day is not good for your health. This leads to an upsurge of ketones, which are essentially broken-down fats, in your bloodstream. Too much buildup of ketones can result to an increased level of uric acid, which is a common cause of kidney and cardiovascular diseases.  So instead of cutting down on carbs and going all out on high-protein foods, here are better weight loss tips:

TIPS:

1. Eat more high fibre foods like vegetables, wheat bread, brown rice, cereals, and fruits. Those types of foods are bulky and can satisfy your hunger without filling you up with excess calories.
2. Choose foods that are steamed, grilled, baked, boiled, or stir-fried in very little oil. Eat deep-fried foods only occasionally.
3. Avoid foods that are high in refined sugar. Yes, chocolate cakes, sweet pastries, scrumptious biscuits, and thirst-quenching sodas are among our guilty pleasures in life. It will be extremely difficult to give those up. Yet, the fact that those delicious treats are thwarting your attempts to lose weight remains.
4. Avoid eating snacks between meals, especially out of habit. Eat because you’re hungry, not because you feel bored or frustrated.
5. Chew your food slowly and enjoy each bite. This will give your stomach enough time to feel full and prevent you from eating large amounts of food.

MYTH # 3: Eat dinner before 6pm

FALSE! The funny thing about this myth is that it is actually supported by all the wrong assumptions. According to this myth, you must eat dinner before the clock strikes 6pm simply because metabolism is slower beyond that. However, what most people do not realize is that when you eat isn’t the key to a fast metabolic rate. By virtue, different people have different rates of metabolism. It is not true that anything you eat after 6pm stays in your body and becomes body fat.  There is no evidence that suggests so. The key to a faster metabolic rate actually lies in what you eat – healthier foods are easily digested compared to the rest. So don’t be afraid to eat any time during the night! Just be sure to follow a healthy diet and fitness routine and you will lose weight in no time!

]]> http://blog.fullfastonline.co.uk/2012/05/top-3-diet-myths/feed/ 0 http://blog.fullfastonline.co.uk/2012/05/effective-workout/?utm_source=rss&utm_medium=rss&utm_campaign=effective-workout http://blog.fullfastonline.co.uk/2012/05/effective-workout/#comments Tue, 08 May 2012 17:30:54 +0000 Alex Bodikian http://blog.fullfastonline.co.uk/?p=897 We all know that exercise is an important consideration for anyone wanting to lose weight fast, but with so many different types of exercise to choose from, it can be hard to know which is going to be the most effective in helping you achieve your goal weight.

Want to know the tactics that top celebrity trainers use to help actresses and models stay slim? Read on…

The latest research … Read More

So, our seasonal recipe of the week includes avocados. In the past, avocados have received bad press for being high in fat, but they are rich in beneficial monounsaturated fatty acids which can help to reduce cholesterol levels. They are also a good source of dietary fibre, potassium, B vitamins and vitamin E. One medium-size avocado has as much potassium as three medium-size bananas!

Quinoa is a good vegetarian source of protein and makes a great alternative to refined white rice and cous cous. This salad is great for a work lunch, or team it with a piece of poached salmon for a light but satisfying dinner.

Serves: one as a main meal or two as a side salad.

110g/4oz quinoa, cooked according to packet instructions

1 spring onion, finely chopped

1 avocado, stone removed, chopped

2 tbsp chopped fresh mint

1 tbsp olive oil

Juice of ½ lime

Seeds from ½ a pomegranate

Place the quinoa, spring onion, mint and avocado into a bowl and mix together. Add the olive oil and lime juice to the bowl and mix well. To serve, place the salad onto two plates and top with the pomegranate seeds.

Today, it is evident that modern society has become too obsessed with the idea of being slim. There are probably numerous reasons why people are desperately vying for effective slimming solutions. Yet, out of all those reasons, there is one underlying motive that stands out – they are unhappy with their bodies. These days, most people are fixated with the idea of having sexy curves or dashing abs just like the beautiful people that they see on television. Apart from those motivations, the need for healthy living is also one of the many considerations, especially at this day and age where eating unhealthy, processed foods has become the increasing trend. Remember that being obese increases your risk of developing diabetes, heart attack, high blood pressure, and even certain cancers. That in itself is already a very good reason to maintain a healthy body weight throughout the course of your life.

Of course, looking good and feeling confident about yourself is an added bonus! So, how do you know if you are really overweight?

1. The simplest way to find out is to take a good, honest look in the mirror. Your eyes will not deceive you. As an added measure, pinch the skin at the side of your waist. If your flab is too prominent, you might be overweight.
2. Another notable method is to pinch the skin at the back of your arms. If the fold of the skin that you are holding is greater than 2.5 centimeters thick, alas, you are probably overweight.
3. Check your waistline; it is a great indicator as well. Having a waist measurement of 40 inches for men and 35 inches for women is already a sign of a pressing weight problem.
4. You can also look at the shape of your body. If your waist is wider compared to your hips, dubbed as the “apple” shape by most experts, you are in danger of contracting diseases exclusive to overweight individuals. Otherwise, if you are sporting a “pear” body shape wherein you have more fat around the hips and thighs, then congratulations! You are not overweight!
5. Lastly, you can also compute for your Body Mass Index (BMI), if you are still having doubts regarding the aforementioned methods.

Now that you know that you are indeed overweight, you might be wondering how you’ve come to your current body state. While it’s true to some extent that if you come from a family where the fat gene is prominent, chances are, you will be overweight as well. However, that does not automatically indicate that your weight problem was inherited from your ancestors. The fact is, people are eating more nowadays than ever. Obesity is actually the outcome of unhealthy eating habits, which are often shared by the whole family.

Also, there are certain uncommon hormonal disorders which may give rise to obesity. Those special cases cannot be resolved without medical assistance. Nevertheless, most cases of obesity are not solely caused by the so-called “fat gene.” So before you blame your genes and begin haphazardly indulging in slimming solutions, know that obesity can be managed through a combination of exercise and healthy eating habits. Don’t lose hope! There may be no easy way out, but with the combination of proper diet and exercise, you can easily lose weight fast.

So you know that FULLfast is an effective, scientifically proven appetite suppressant which can help you to lose weight fast, but did you know that griffonia, the active ingredient in FULLfast, also has a variety of other benefits?

Griffonia simplicifolia is derived from the seed of a plant from Africa and is a rich source of the animo acid 5-hydroxytryptophan (5HTP). 5HTP is required by the brain to make serotonin, known as ‘the happy hormone’. For this reason, studies have shown improvements in symptoms of people with mild to moderate depression. We know that when we’re happier and more satisfied, we’re also less likely to comfort eat and find it easier to focus on a healthy diet.

5HTP may also help us to sleep better. One study compared 5HTP with a placebo (dummy pill) and showed that individuals who took 5HTP reported falling asleep faster and maintaining a deeper sleep than individuals who were given a placebo. Lack of sleep is strongly linked to a higher likelihood of overeating (not to mention midnight munchies), so not only can FULLfast help you control your hunger cravings, it may also help you get a better sleep and feel more alive during the day time.

As well as helping us feel happier and sleep better, 5-HTP has been scientifically linked to helping with weight loss. Results from weight loss studies published in the American Journal of Clinical Nutrition reported that participants taking griffonia demonstrated more appetite control and ate fewer calories without trying to diet.

With all of this information, what are you waiting for? Start using FULLfast today and see if you benefit from decreased weight, improved mood and better sleep.