Hello again! Hopefully you all read and took the advice I gave in the first part of this Fit Through The Holidays blog series and have started moving in new ways this past week. If so, good for you -- keep it up! If not, remember: it’s not too late to start. J
So on to my NEXT TWO FIT TIPS. They might seem like two unlikely bits of advice in order to stay fit but they really aren’t, which is why I’m putting them second in the series to underscore their importance.
First, make sure you are getting enough sleep. New medical evidence shows that production of leptin and ghrelin (hormones which help regulate fullness and hunger) are substantially altered when people do not get at least 8 hours of uninterrupted sleep per night. The end result -- weight gain and increased body fat. In order to ensure you get the proper amount of sleep, follow these three simple rules:
Rule 1: Go to bed and wake up at the same time every day, even on the weekends.
Rule 2: Do not exercise within 2 hours or ingest anything containing caffeine within 4 hours of bedtime.
Rule 3: Start to unwind and focus on getting ready to sleep about an hour before you actually turn out the lights. Play quiet music, take a warm bath, read or maybe do a crossword puzzle. I like to spray lavender (lavender is known to help calm the mind on body ) scented linen spray on my pillow cases.
Second, make sure you are staying properly hydrated. Your body needs water to move waste, toxins, and yes, excess bodyfat out of your cells and eventually, out of your body. Additionally, studies show thirst is often mistaken for hunger. As a result, people often reach for a snack when what they really need is water.
Rule 1: Drink at least one glass of water (but two glasses would be optimal) first thing in the morning to cleanse your kidneys and detoxify your system.
Rule 2: Drink a minimum of half your body weight in ounces of water every day. Example: a 160 pound person needs to drink 8 ten ounce glasses of water per day. Drink an additional 6-8 ounces of water every 15-20 minutes you workout.
Rule 3: Limit consumption of other beverages as they will fill you up and you’ll tend to drink less water than needed. Avoid overconsumption of caffeinated drinks, sodas and alcohol as they are diuretics and actually leach fluid from your body. When you do reach for a little of the bubbly or some other holiday drink, enjoy it, but be sure to consume one glass of water for every cup or glass of these beverages you drink to balance things out.
So that’s it – pretty simple, huh? SIMPLE AND EFFECTIVE! J