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Simple Ways to Stay Slim, not Sedentary, at home

Author: Oksana Aron, MD Source: Weight Loss NYC Jan 30, 2021
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Healthy Habits at Home

A common complaint these days is staying home has only made maintaining or even achieving weight loss success a greater challenge than ever before. Whether its reduced social engagement or remote work that's kept you more bound for cabin-fever, we've got your back with a few simple tips to stay slim while home.

  • Activity

    Perhaps the most obvious and least achieved, yet you can surely spend just half an hour daily following your favorite youtube fitness type online, be it eXercise, Yoga, Zumba or another other alpha fitness. Best to schedule the same time each day, or at least a regular interval each day that you can guarantee yourself to be there and aware. Better still if you've got a friend or family member at home willing to keep you on track and join in the fitness fun.

  • Hydrate

    Before you reach for that morning joe, get some water into your system. Consider you've been fasting all night and likewise needing to rehydrate too. You may even find your caffeine urges will temper once you've had some morning water, before, during and after a workout too.

  • Sleep

    We've blogged a few times on this, the easiest weight loss tip ever. Your body needs to recharge and provide all the regenerative benefits that go along with a solid night's sleep. No surprise that fitting fitness into your life will help you sleep better at night too. Being too sedentary robs you of all the natural rhythms of life you need for balance.

  • Nutrition

    Eating proper meals at mealtimes is the best way to keep energy high and hunger cravings low. Now that you're at home, guess what -- you're always steps away from preparing your own healthy meals instead of so many tempting and unhealthy ways from your on the go ways.

    Keep tabs on yourself though, by avoiding temptation to graze around the kitchen when home.

  • More to go on

    Consider breaking out of the habit of staying in house clothes all day too. Get up on a regular schedule and gear up and groom for a real day ahead. Having a steady routine is fundamental for all things mental and physical too. You can do this! and you may pick up some great lifetime habits along the way.

    Learn more

    Visit WeightLossNYC.com to learn more about ways to lose weight and how Oksana Aron, M.D. can help you achieve weight loss success where other methods may have failed you.

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Weight Loss Diet Plan you've been dreaming about

Author: Oksana Aron, MD Source: Weight Loss NYC Sep 7, 2011

The Sleep Diet? Dream on…

“Sleep: As important as diet and exercise, only easier,” proclaims the National Sleep Foundation on a refrigerator magnet. How true, yet between 1960 and 2010, the average night’s sleep for adults in the United States dropped from eight hours to six and half.

Much has been written about the hazards of this sleep debt. Now new research shows that lack of sleep may also be making Americans fatter. While doctors have long known that hormone levels are affected by sleep, it is only recently that appetite has been linked to this picture.

Here’s how it works: The hormones leptin and ghrelin work in balance with each other to control feelings of hunger and fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite. Leptin is produced in fat cells and sends signals to the brain when a person is full.

When a person doesn’t get enough sleep, leptin levels drop so s/he doesn’t feel as satisfied after eating. At the same time, ghrelin levels rise from lack of sleep, meaning the person’s appetite is being stimulated. This combination sets the stage for overeating which may lead to weight gain.

weight loss diet

Sleep researcher Michael Breus, Ph.D., has found, “Once a person is not as tired, they don’t need to rely on sweet foods and high carbohydrate snacks to keep them awake — and that automatically translates into eating fewer calories.”

A Stanford University study found that those who slept less than eight hours per night not only had lower levels of leptin and higher levels of ghrelin but they also had higher levels of body fat. Another study by Harvard researchers involving 68,000 middle-aged women found that those who slept five hours or less per night weighed 5.4 pounds more, and were 15 percent more likely to be obese, compared to the women who slept seven hours per night.

“The hormones leptin and ghrelin work in balance with each other to control feelings of hunger and fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite. Leptin is produced in fat cells and sends signals to the brain when a person is full.”

Lack of deep sleep may also affect a group of neurons in the hypothalamus of the brain, where another hormone, orexin, is involved in regulating feeding behavior. So it may be more than coincidence that Americans have gotten fatter while the amount of sleep has declined.

Some people with health or other issues may need medical consultation to address their sleep problems. For the rest of you (you know who you are), turn off the TV, send your last email, stop texting, close your book, and get a full night’s sleep. Your waistline will thank you.

Sima Michaels Dembo

References:
Bouchez, Colette, “The Dream Diet: Losing Weight While You Sleep,” WebMD, Sleep Disorders Center, reviewed 1/1/2007, WebMD

Brody, Jane, “A Good Night’s Sleep Isn’t a Luxury; It’s a Necessity,” New York Times, 5/30/2011.

“People Who Eat and Sleep Late May Gain Weight,” National Sleep Foundation website, SleepFoundation

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