Numerous studies have been done in the past which reveals nearly 50% of Americans have difficulty getting to sleep or staying asleep.

Newsstands and libraries, to beauty salons and barber shops, to corporate firm lobbies and coffee shops are replete with publications ranging from the Wall Street Journal to New York Times and USA Today all citing at some point or another, sleep deprivation as America’s latest silent epidemic.

There’s even a segment of the population that may go to bed early and they think they’re getting a good night’s rest, but disruptions in their breathing pattern prevents them from getting deep sleep.  This condition is known as sleep apnea, where eight hours of disrupted sleep can leave you feeling like you’ve only had four.

Now intellectually we know that NOT getting enough sleep can adversely affect us in many ways: problem solving skills, written and verbal communication skills, learning and memory skills, and motor skills.  This can be a huge problem, especially in the workplace because it leads to impaired judgment, diminished productivity and creativity, slower reaction times, and inability to focus and concentrate.

Sleep deprivation can also lead to levels of sleepiness that can affect your social and family life.  This type of sleepiness can also be hazardous as it can lead to inattention, poor decision-making, and falling asleep while driving (which accounts for about one-sixth of all accidents).

But did you know that sleep deprivation in its many forms can also lead to weight gain?  I can hear my Different Strokes fans saying “Whatchu-talkin’-bout Robert!?!”   Yep, Dr. David Rapoport, associate professor and director of the Sleep Medicine Program at the New York University School of Medicine in New York City says the hormones leptin and ghrelin can influence our appetite and recent research studies show that production of both may be influenced by how much or how little we sleep.

So what does ghrelin and leptin have to do with me gaining weight?  Well, ever experience a sleepless night, and then the next day you felt ravenous?  I mean, no matter what you ate or when you ate it, you never felt full or satisfied?  Then you’ve experienced these hormones at work.

Ghrelin (produced in the gastrointestinal tract, stimulates appetite) and leptin (produced in the fat cells, notifies the brain when you’re full) both act as a checks and balance system to control feelings of hunger and fullness according to Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta.

Breus also points out that when you don’t get enough sleep, it drives ghrelin levels up, which means your appetite is stimulated, so you want more food.  Sleep deprivation also causes leptin levels to decrease, which means you don’t feel as satisfied after you eat.

This is a very dangerous combination because you’ll continue to eat and your brain doesn’t get the signal that you’re actually full…even after you’ve waited the standard 20 minutes.  And over time, these additional calories will show up in unwanted and unsightly places.

There’s still more work to be done in this area.  Many doctors think that our environment, dietary habits, exercise patterns, daily stress levels, and our genetics may also influence the production of ghrelin and leptin, as well as our response to them.

While researchers continue to look as this in more detail, one thing is for sure: if you’re looking to lose weight, getting a few extra hours of sleep each night can help.

You’ll likely have more energy and significantly fewer cravings for sweets and other high carbohydrate snacks and drinks to keep you awake – which means you can actually lose weight because you’re taking in less empty calories.  You’ll be more focused, productive, and creative at work and have more energy to spend quality time with your family or loved ones being at home.   Healthier and happier!

So, if you’re tempted to stay up late surfing channels, knowing you have to get up early; and if weight loss is your goal, do yourself a favor: turn off the TV and go get in the bed and snooze, it may be just the thing you need in order to get you to lose…weight that is.

Robert Selders, Jr. is a certified personal trainer, author, speaker, and the owner of 3Q Fitness Studio in Garland, TX.  Learn more about how you can receive a free week of personal training to test drive his exercise and nutrition programs that are guaranteed to get you the results you want or your money back at www.3QFitness.com.

In his book, The Gabriel Method, author Jon Gabriel recounts a true story about a railroad worker who had a huge fear of being accidentally locked in a refrigerated rail car and freezing to death.  It was something he constantly thought and worried about.

One day he was accidently locked in a refrigerated rail car.  After resigning himself to the very thing he feared, he sat down and wrote a goodbye letter to his daughter.

In that letter, he told her that he was “always” afraid this day would come.

The next morning, he was found dead in the refrigerated rail car.  The coroner’s report even confirmed that he froze to death.

The ironic thing is that the refrigeration in the car had not been turned on the night he accidentally got locked inside. The man froze to death because he always believed he would.

So what does a dead railroad worker have to do with weight loss?  Glad you asked.  You see, losing weight is not just a matter of implementing the right nutrition and exercise strategies.

To be really successful at losing weight and keeping it off, you have to first win the war that’s waged in your head.  You can’t remain a victim of your past failures or even give in to a family history of being overweight, if that’s your situation.

Take the first steps to reach your weight loss goals today by following these three secrets to develop want you need to empower and motivate you towards lasting and positive weight loss results.

1. Get Your “But” Out Of The Way
The first step to losing weight is to really believe that you can.  Many times, people say they want to do this or that as it relates to weight loss and never accomplish anything because they let their ‘but’ get in the way.

You’ve heard “I would be healthier, but…”  Or “I would exercise more, but…” Believe it will be done, strengthen your resolve and belief system that it will happen and you become unstoppable.  You become what you think and believe.

Decide now that you can lose the weight you need to lose, kick your ‘but’ to the curb, put in the work that it takes to make it happen, and you will succeed.

2. Build a Strong Y-Factor
Tied to your belief system must be a strong burning desire and accompanying emotional reason for your wanting to lose weight – your Y-Factor.

It’s the thing that gets you out of bed, as your spouse is turning over, for a 4:30am training session before you head into work.  Get clear on what you want to achieve and why and you’re more than half way there.

3. Strengthen Your Commitment
A strong commitment to succeed is critical to achieving your weight loss goals.  Without the right focus, support, information, and continued inspiration you can easily jump off the bandwagon.

Be proactive.  If you know committing to losing weight has been a challenge for you in the past, find a reliable source of accountability to keep your commitment strong.

These 3 steps will help put you on the path to creating a strong weight loss mindset that supports your weight loss efforts and naturally leads to better habits and more supportive behaviors.

Robert L. Selders, Jr., MS, CSCS, PES

Owner, 3Q Fitness Studio

www.3QFitness.com

Robert Selders, Jr. is a certified personal trainer, author, speaker, and the owner of 3Q Fitness Studio (Home of CrossFit Garland) in Garland, TX.  Learn more about how you can receive free personal training and get guaranteed results with his exercise and nutrition programs or your money back at www.3QFitness.com.

Maybe you’re concerned about your child’s weight, or your own. Maybe you’ve noticed your family getting regularly mesmerized by their one-eyed monsters (TV, computer, video games), and they tend to be more sedentary instead of being more active.

Maybe you’ve planned a fun and exciting summer vacation to the beach or hiking in the mountains and want to use that as a catalyst for getting in shape.  

Whatever your reasons, there are many ways to get motivated and get started on improving your family’s fitness.

Creating a family fitness plan doesn’t have to be complicated or overwhelming…just follow these seven secrets and you’ll be surprised how quick your family members transform from couch potatoes into healthier, happier human beings!

The Seven Secrets…

#1) You And Your Family’s Health And Fitness Are The Key.

Physical, mental, spiritual, emotional, psychological, and relational health and fitness should never be neglected.

Everything you own and everything you share with your family, friends, and other loved ones is meaningless if you don’t have a body to enjoy them in.

#2) You’ve Gotta Change Your Definition Of Fitness.

The thought that the only way to get fit is by using rigid, structured, and grueling workouts is definitely a myth. Fitness can be achieved exposing your body to any physical activity on regular basis.

Ask a 4-year old whether she feels that playing tag is a good workout. You’ll likely get a strange, puzzled look that only someone that age can give.

Movement comes naturally to children, that is, until we teach them not to move, to sit still, to take life too seriously, and to continuously shoot for more and more achievements while unconsciously ignoring their body.

#3) Move Together, Whenever…

More kids are playing sports or involved in other activities at an earlier age these days. Ever notice how many parents and siblings just sit around and watch the action instead of getting up and moving around themselves?

Instead of just sitting there, pick some activity that will get the non-participating family members moving: walk/jog outdoors, jump rope, toss a Frisbee around, play tag, or kick a soccer ball…it doesn’t matter what it is, as long as everyone does it together and everyone is moving.

#4) Throw Out Old, Tired Excuses For Not Exercising.

Like…”We’re so busy, we don’t have time.” An estimated 30 million Americans watched the season finale of American Idol; and there’s nothing wrong with watching this or any other show.  But if you’re so short on time for your health or fitness, then do you really have time for TV?

#5) Break Your Own Record! Wisely!

Continually work to set personal “bests,” if you never try to outperform what you’ve done in the past or increase your intensity, your fitness level will never improve.   In a family setting, family members need to monitor each other’s exercise intensity.

Many times, it could be as simple as saying something like, “Okay Mom, you did 7 pushups last time; let’s aim for 10 this time.” Conversely, some family members may try to push too hard, so family members can help with this as well.

For example, a wife talking to her overly zealous husband may say, “I know you want to add weight to the squats, but the doctor said not to until you have fully recovered from the injury you received during your last softball game.”

#6) Put It Down On Paper…

Rule: If it’s not scheduled, it won’t get done on a regular basis, period. Enough said!

#7) Consistency IS The Key!

It’s much better to exercise three to five days per week for 20-30 minutes than it is to exercise one day per week for two hours.  Performing a variety of physical activities you like most days of the week on a consistent basis, week after week, will absolutely change your life.

Okay, now you have it.  Get up, flip the switch and approach fitness in a fresh and different way. Simply put, fitness is all about one thing: Looking, Feeling, and Performing Better Today.

Get active. Just move. It takes regular activity to stay fit, so don’t get intimidated or even buy into the traditional exercise model.  With nearly 70% of the adult population in Texas being overweight or clinically obese…I’d say that model (among many other things) is broken!

You’ve got time. Time for work, time for family, and you can make both of them better by making time for fitness.

Robert Selders, Jr. is a certified personal trainer, author, speaker, and the owner of 3Q Fitness Studio in Garland, TX.  Learn more about how you can receive a free week of personal training to test drive his exercise and nutrition programs that are guaranteed to get you the results you want or your money back at www.3QFitness.com.