How to Lose Weight - Don't Lose Your Sleep and You'll Lose Your Weight

Weight loss is more effective when you don't lose sleep. One of the best ways to learn how to lose weight is to learn how to get a good night's sleep.

How to lose weight without losing sleep is important to learn not only for your emotional well-being, but also for your physical well-being and the success of your weight loss goals. Staying up all night worrying about your diet struggles or a failure isn't going to help you lose weight - in fact; it's likely to help you gain weight. If you want to lose weight, you can't lose sleep. Learning how to get a good night's sleep will also teach you how to be more successful with your weight loss program.

Over 70,000 women were monitored for over a decade in a study conducted by the Care Western University and presented by the American Thoracic Society in 2006. This study is one of the largest studies ever conducted on the relationship between sleep and losing weight, and it found a direct correlation between weight loss and sleep. Women who slept five hours or less gained substantially more weight, (an average of 33 pounds), over the years than the women who had seven hours of sleep, and light sleepers had a higher risk of obesity. Researchers also found that sleep had a higher impact on future weight gain than eating and exercising, although they emphasized that eating and exercise are still dominating forces in weight gain or weight loss. Numerous studies around the world have conclusively shown that lack of sleep also contributes to poor cognitive thinking, a lower immune system, and an onset of adult diabetes.

Sleep also affects your hormones that communicate your "hunger" and "full" indicators, which obviously have a great deal of influence on how easily you're going to be able to lose weight. These "eating" hormones are called "ghrelin," which tells you you're hungry, and "leptin," which tells you you're full. When you're tired, ghrelin (hunger) goes up, and leptin (full) goes down. Despite this fact, the notable weight loss research done by Care Western University found that the dieters that slept less gained weight even though they did not eat more.

Although the idea of sleeping all day to lose weight sounds luxurious, it won't work. Sleeping too much was also proven to contribute to weight gain. Learning how to get the right amount of sleep is the secret to learning how to use your sleeping patterns to supplement your weight loss goals. Getting your recommended sleep of 8-9 hours, getting proper exercise, and participating in a proven weight loss plan, such as the Atkins Diet Weight Loss Program, is the healthiest way to lose weight and reach your weight loss goals.

How to lose weight and keep the weight off means you need to get a good night's rest. So stop staying up all night worrying about how you're going to lose weight. You can sleep peacefully knowing that you're doing the right thing to contribute to your weight loss goals. Learn how to gain some sleep, and you'll learn how to lose weight. Use the valuable weight-loss advice from these weight loss studies and take a nap. At least sleep on it, and you'll still be thinner and healthier in the mornings to come.

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How To Lose Weight Effectively And Quickly

Losing weight is, for most people, a difficult thing to do, it can be very difficult for a number of reasons such as you being used to eating excessively, you finding it hard to resist temptations, you not having the mindset to succeed, you don't know how to lose weight effectively and other reasons

Many people, in fact, probably most people who try to lose weight, fail, yes, that sounds awful, most people who try to lose weight fail and you should know this because you don't want to be one of them.

To be honest, the reason that most people fail is not because of some lame excuse, it's because they don't commit themselves fully to doing it, they don't have the mental will power and determination to do it and they don't have a plan to follow.

In my opinion, those three things are all you need to lose weight effectively and quickly:

1.) Commitment - You're either going to do it successfully or you may as well not even start, are you committed to losing weight? Do you truly, truly want to do it?

2.) Mental ability - Yes, you need to be mentally strong enough to resist temptations such as binge eating, you need to be mentally strong enough to push yourself.

3.) A plan - In my opinion, nearly everything we do in life is much easier to do when we have a solid plan to follow.

To continue with what I said about having a plan to follow, let me give you an example:

If you are going on a journey to a town that is sixty miles away from where you are now and you have never been there before, how do you find your way there? A map of course. You use a map to guide you to your destination, if you just tried to find it yourself with no sort of guidance at all, you would probably find yourself lost quite quickly, the map can guide you to the destination without much trouble at all.

Do you see how this is related to losing weight?

Let's say you want to lose xxx amount of weight in 60 days, now, unless you have experience or knowledge in this area of expertise, you probably don't have a clue on what the best or most effective and fast way to do this would be, this is where a plan comes in, a plan that has been proven to work and has been created by an expert will guide you through the steps you need to take in order to lose the weight.

In other words, it is very important to have a solid plan to follow, otherwise you may find yourself lost, discouraged, confused and basically ready to give up, don't let that happen, you don't want to be one of the people who try to lose weight and give up easily, then try again and give up again and basically just continue the cycle of never getting anywhere.

You CAN lose the weight, you WILL lose the weight and you will TAKE ACTION RIGHT NOW and do what it takes to achieve your weight loss goal, in a few months when you look and feel much, much better and happier, you will be glad you did, so get started now!

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How To Build Muscle And Lose Fat Without Supplements

In this article, I aim to discuss how you can build muscle and lose fat naturally and safely without taking any diet supplements or weight loss drugs, and without having to resort to fad diets or weight loss programs which supposedly help you build muscle and lose fat quickly and easily.

Instead of trying hard to stick to a super strict diet that leaves you unsatisfied, you can actually eat a balanced diet to feed your body and muscles with the necessary nourishment to build muscle and lose fat through the increased metabolism that you get as a result of the muscle building.

What's more, with this way of burning fat, you will never have to go on another diet again. Once you reach your fat loss goal, you can choose to maintain your weight, or continue to build muscle and lose fat, in which case keeping the fat off will become easier as your metabolism speeds up as you continue to build muscle and lose fat.

To build muscle and lose fat the first step is start eating smaller meals 4-6 times a day as opposed to the typical 3 meals a day we're accustomed to. Your meals should contain healthy sources of protein and natural starches as well as fibrous carbs. However, to build muscle and lose fat, you should avoid eating starches at night. You should also cut out sugar and fat from your diet, except a moderate amount of fruits and dairy products, and good sources of healthy fats such walnuts, olive oil, and fatty fish such as salmon.

I also recommend drinking at least 12 glasses of spring or filtered water to keep you hydrated which will help you build muscle and lose fat. My research has also shown that drinking 3-5 cups of green tea daily has significant health benefits, and will also help you build muscle and lose fat.

While weight training is the typical suggestion for building muscle you can also build muscle and lose fat by following bodyweight workouts too. What's more, strength/resistance training will increase your strength, help prevent and recover from injuries, increase your self-esteem, and sculpt your body.

Another benefit of having more muscle is that you burn more calories during aerobic exercise. Talking about aerobic exercise, if you want to build muscle and lose fat, adding regular aerobic exercise to your routine will help you reach your goal in less time since it is the best way to burn fat calories directly. Do only as much exercise as necessary to lose 1-2 pounds of fat a week until you have reached your desired body fat level. By combining aerobic training with strength/resistance training you can build muscle and lose fat more efficiently than just one of these methods.

Unfortunately, most people are sucked into the idea of drastically lowering calories and starving themselves in order to lose fat. However, you do not want to try to build muscle and lose fat like this as it will be counter-productive. What you will find happen is you will lose more muscle tissue than fat, resulting in your metabolism slowing down to a halt, which means that it will be much easier to re-gain that fat, and more.

As I have suggested in this article, what you want to do instead is build muscle and lose fat by improving your diet, starting a strength/resistance training routine, and doing regular aerobic exercise until you have your reached your fat loss goal. In doing so, you will build muscle and lose fat without resorting to supplements, and before you know it everyone around you will be asking what your secret is.

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How to Lose Weight One Week From Now!

Many people looking to lose weight are trying to find fast working weight loss methods. They want to lose weight one week from starting any diet, which is why crash diets, starvation diets, diet pills and celebrity diets seems to be very popular.

The question is: "Is it really possible to lose weight one week down the line?". If so, can it be done in a sustainable and healthy manner?

There's no doubt that you can lose weight with any diet in one week or less, because once you start taking in less calories than you burn, weight loss is inevitable. It's as simple as that! Whether you achieve this through watching what you eat, or by increasing the amount of exercise you get, or both.

So, if you can lose weight in just one week on almost any diet, the important bit would be to look at the second question and see if the weight loss is healthy and sustainable. Going on a diet shouldn't be something that will harm your body and/or its organs, which unhealthy diets will do. What's more, there's no point going on a diet that will make you lose weight one week after starting out, if all or most of that weight comes back on again.

This is what rules all of the above mentioned dieting methods out! If you primarily lose "water weight" rather than excess body fat, you're more likely to put the weight back on (sometimes even more!), once you return to your non-dieting eating habits.

So how can you lose weight one week from today? Well - the first step is to realise that you need to lose weight - which I suppose you have done, since you're reading this article. Next, you have to be honest with yourself. If you're like most people wanting to lose weight, there's a good chance you wouldn't have put on the excess weight in one week, so trying to lose all your excess weight in a week would be unrealistic.

The answer is to find a diet that suits you, a diet that will take you by the hand, and help you to gradually change your lifestyle and bring you back to your ideal weight. Some diets have their emphasis on what you eat - others on exercise. Both of these approaches are good - it's simply a matter of personal preference which type of diet is best for you.

Any diet will help you lose weight one week from now - but you need to find a healthy, balanced diet - which will help you lose body fat rather than just water weight. A diet with the right balance of eating/exercise for you.

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How to Lose Weight Quickly in a Safe Way

Why do some people want to lose weight in a short period of time without knowing the risk it would bring? Is losing weight rapidly safe and healthy for people who want to look beautiful whatever happens? These are some of the few questions that bother most people on how to lose weight quickly.

In losing weight, we don't just lose fat but we also lose a combination of body fat and muscle tissue in our body. Studies have proven that when we diet, the weight we lose is on average 75 percent fat and 25 percent muscle. This is the reason why we just don't lose up fat but also muscle tissue.

Human body does not lose weight at a regular or uniform speed because different people reduce weight at different speeds. It is believed that weight reduction is dependent on various factors such as weight; diet and lifestyle; level of physical activity; health and genes and the level of stress experienced.

It is true that not only does weight loss include other things besides fat-tissue; the actual speed of weight reduction is determined by a variety of individual factors. So it's very hard to give a precise answer to the question "how to lose weight quickly?" You will need a guide in order to be successful in losing weight.

It is believed that the maximum required amount of body fat a healthy person can lose is about 3 to 4 pounds per week. And as you see, only obese people are likely to be able to lose this amount of fat. And an average woman weighting about 140 pounds is likely to lose a maximum of about 1 to 1.5 pounds per week.

You have to face the truth that losing weight is carefully planned and prepared for. You must set some goal of how to lose weight quickly in a safer and effective way that may do well than harm to your body. You must be determined in losing weight because without it, losing weight will just be waste of time.

To start of, choose the right diet program for you to follow that you can be able to stick with it. Start to have a healthy lifestyle by simply eating the right kinds of foods that your body needs; and not just foods that are bad for the diet. Perform also regular cardio exercises or training to burn the excess calories in your entire body.

Determination and motivation is the only key on how to lose weight quickly because with these two components, you will not be able to reach your goal. Losing weight helps boost self confidence and self esteem so why not try these simple tips and see the big difference. Nothing is impossible in life as long as you have the guts in achieving your goals in life.

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Stop Excusing Yourself From Losing Weight and Lose Weight

People who are over weight usually do great injustice to themselves by excusing themselves from really losing weight. One thing that I have learned is that excuses cannot help you or me. It is only when we look at our personal problem straight in the eye and then acknowledge them as a problem that we hate are we able to really do something about it.

Many people will convince themselves that their weight is not too bad or perhaps blame everything from genes to heredity and thus blind them selves of the need to lose those unwanted pounds. In this article I will attempt to lay down some of the excuses that people give to stay over weight and perhaps make comments as to why there is the need to be truthful about our weight situation and then zoom down on it to obliterate it from our lives. Shakespeare once said "to thin self be true" and in this article we will be true and out of that openness and self acceptance, we may be able to conquer the self sabotage that we do through excuses.

The following are some of the excuses we give to ourselves to stay fat:

(1) My metabolism is not good
(2) My genes are bad
(3) My thyroid is bad
(4) I am okay because I eat "fat free" or "low fat" foods
(5) Losing weight is too hard for me
(6) I am a fit and "good looking" fat person
(7) My body has reached the ideal weight where I cannot lose weight any more. And this list is by no means exhaustive.

I am sure you can identify with some of the excuses listed above that we make to ourselves so as to continue staying fat. But these are fallacies that we must obliterate from our minds as we try to lose weight. Loosing weight does not hurt you in any way but it does help you look good and also feel healthy and enjoy your life.

There are some people in this world that will do everything they can do to prevent themselves from looking at their problems to help eliminate it. They do this because they are afraid of the problem itself or perhaps the cost and effort that it will take to actually do something about it. They will then stop at nothing to convince themselves that not doing anything about the problem is a better choice. Like everything, we must be honest with ourselves when it comes to losing weight.

We must face the weight issues that confront us and then do something about it quickly; that is to lose the weight and be happy. We must stop putting all the blame on our metabolism. It has nothing to do with it but rather it has everything to do with the quality and quantity of foods that we eat. A lot of people who are over weight are like that because they eat junk foods and also eat too much of them.

Even though metabolism may play a part in overweight situations especially as we age, it nonetheless is not the main or only reasons why we become obese. No matter how slow one's metabolism may be, given the right kind of food and exercise, it can be sped up to help one lose the weight.

Blaming our genes as the culprit when it comes to losing weight is like blaming a car accident on the car itself instead of the driver. While genes can cause some people to struggle with their weight loss effort, if the right kinds of foods and exercise are employed, they will definitely lose weight.

It is true that a bad thyroid can cause one to struggle with weight loss but I want to tell you that very few people have that kind of problem so there may be a chance that you do not have that problem. Your doctor can run a test to help you determine whether you have an under active thyroid problem and then suggest antidotes for its treatment if it is found out that you have that problem.

Some people think that because they eat "fat free" or "low fat" foods they are free from being over weight. The truth cannot be further from this. Even though most food manufacturers took the fat from the foods they nonetheless replaced it with sugar which goes into the blood stream directory and eventually turn into fat any ways. So as you can see the fact that foods are labeled "fat free" or "low fat" does not mean that it is safe to overeat.

The problem is not how much fat is in the food but the problem is our behavior towards food. Even though some people will take the easy route out by simply convincing themselves that they cannot lose weight the truth of the matter is that every one can lose weight. You see, the body records every calories or food energy that you put into your body.

So if you think you cannot lose weight may be what you need to do is to cut your food into half for example and your calorie intake will be cut into half and as time goes on you will see the pounds coming off. It is very rare to see someone medically proclaimed as impossible to lose weight. I cannot conceive you that such a situation even exists in the world. Cut down the food intake and the pounds will come down immediately or with time.

No matter how much people try to convince themselves that they are fat but fit, I cannot see that as true. A fit person is healthy, energized, can bend and stretch up easily without any difficulties and has all their internal systems working correctly. This is not true for fat people. Even though a fat person may feel great perhaps they are young, as they grow up some few years beyond their youth, they may start experiencing health issues.

So if you think you are fat but healthy, I am happy for you that you feel healthy but not happy for you that you are fat. Drop that mindset and do something about the weight because these things have a way of slowly sneaking up their ugly effect on people with time.

Some people who are over weight may try to eat the right foods and then exercise but as soon as they loose some few pounds they will just quit their efforts because they think that they have reached the ultimate level of losing weight and that to them they have no more weight to lose. The only thing that cannot lose weight is the bones themselves but as long as one has some flesh to their skin, they can always lose some few ounces or pounds beyond the weight they think they cannot lose weight from. So when it comes to losing weight, there are no plateaus.

The purpose of this article has been to help people see the harm they are doing to themselves with all these excuses not to lose weight so that as they come to the understanding about these things they may decide to do something about their weight. I have found the need to write this article because I have been there and understand the need to lose weight much so than ever before. So that losing weight to maintain good health must be top on the agenda of our lives. My dear friend do not allow your self or anyone to tell you that your weight problem is beyond fixing. You can lose that weight even today.

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