The GYM! My wife (Marisol) the personal trainer would say, “Training with her!” Although I do love it but is it the best place?
The Streets! Hitting the streets getting that run in or biking 50 miles like my buddies do but is that the best place?
The Kitchen! All the nutritionist I know would definitely point you to the kitchen and Marisol my loving wife says, “ABS are made in the kitchen and sculpted by me.”
But truly the best place to get real, sustainable weight loss only comes from getting one unexpected thing in one unexpected place—The BEDROOM
No I am not talking about getting your groove on and I am talking about High Quality SLEEP! (HQS)
It’s TRUE you can sleep yourself to a thinner waistline.
I am not saying that working out and eating right are not important to healthier living but your weight loss efforts will NOT be as effective with out the all important HQS.
In a recent study by the New York Times Best seller Zero Belly Diet, found that getting poor quality sleep could sabotage your weight loss efforts by up to 55 percent!
Just like I have been teaching for years all you need to do is tweak your daily routine just a touch to dramatically increase your success in the healthy living and weight loss department. I am my own best subject on this matter because since I started training with Marisol, following her meal plans and taking Melatonin-V an all-natural liquid sleep supplement that I discovered as well as a few changes in my daily schedule I have lost 36.7 POUNDS and maintained for over 2 years!
Here are the other changes that I made to my daily living to help keep the pounds off!
ONE: “AA” Your Way To Better Sleep
No I don’t mean you need to join Alcoholics Anonymous! I mean add more Amino Acids to your diet. In a recent study among insomniacs found that just 1/4-gram—about what you’ll find in a skinless chicken breast —was enough to significantly increase hours of HQS. That can translate into a slimmer waistline. The reason why I love Melatonin-V is because is has three essential amino acids in it to help increase your high quality sleep.
TWO: Sorry The KITCHEN Is Closed
At first the idea of intermittent fasting scared me but now I love it. I would get “snacky” (a term we use on our house) around 9pm, which would just kill the hard work I did all day long on controlling my glycemic index. Glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels. In an article in the Journal Cell Metabolism they found that closing the kitchen early has a profound effect on your ability to lose and gain weight. In the study the researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The results they found from the food ban were that the fasting mice stayed lean, while the mice who snacked ‘round the clock became obese—even though both groups consumed the same amount of calories! Lesson learned here is to close the kitchen and stay out!
THREE: Protein POWER
We have all seen the big body build dude drinking his big protein shake to feed his big muscles. Well protein is more than just a muscle builder. Protein is a thermogenic food that is a food that increases your metabolism to burn more calories. Florida State University study researchers found that men who consumed good high protein snacks in the evening that included 30 grams of either whey or casein protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it. My favorite protein shake is Dymatize Protein. It is low sugar and taste great.
FOUR: Holy Crap Its Chilly
The Eskimos could have shared this little bit of info years ago! In the Journal of Diabetes suggests that simply cranking up the air conditioner or turning down the heat in winter may help us blast away the belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)
FIVE: MMMM MINTY
Sniff sniff… is that the smell of sleep? If all you smell when you’re in bed is a fresh pillowcase, then these sleep smells may surprise you. Backed by scientific data, these odors will help you sleep and lose weight. In the Journal of Neurological and Orthopedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning one of these favored candles until you head to bed to fill the room with slimming smells. If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow.
SIX: NO MORE NIGHT LIGHT!
Having that little sliver of light creep through the blinds can not only interrupt your chances of a great night’s sleep, it may also result in weight gain according to a study published in the American Journal of Epidemiology. The study showed that the participants that slept in the darkest room were 21 percent less likely to be obese compared to those that slept in lighter rooms
SEVEN: SPECTRUM BLUES
Really cool how certain colors can make you feel different ways. Red and yellow subliminally make you feel hungry. That’s why all the major fast food chains logos are hot red and yellow. On the cooler side of the color spectrum—blue decreases your hunger. But the Direct TV blue color can kill your sleep!
EIGHT: TURN IT OFF
Not only do cell phones and iPads hurt your eyes in a dark room they can make you fatter—especially among children. A study in the Pediatric Obesity Journal found that kids who watched or played in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Be a good parent and have your kids as well as yourself leave your electronics in the living room.
As you can see some of these changes are very simple and you can start doing them TODAY to get High Quality Sleep and a sexier slimmer waistline!