Sleep Is Important for Weight Loss

Sleep is required for our bodies to repair and re-energize. It is recommended that the average person get 7-9 hours of sleep every night. But, the average American does not meet this recommendation. They either go to bed too late, wake up too early, or are unable to fall asleep or stay asleep at night. Research is showing that those who get less than 7 hours of sleep a night are more likely to be overweight, develop cardiovascular disease, and diabetes more often than those who sleep more than 7 hours a night.

What’s going on? Why does lack of sleep affect our weight? Part of it has to do with hormones. Our body produces a leptin, our fullness hormone. When we have plenty of leptin, our body gives us signals when we are full or satiated from meals. We also make grehlin. Grehlin is our hunger hormone which causes us to crave food. When we sleep, our bodies are able to regulate these contrasting hormones. Well regulated hormones allow us to feel full after an appropriate amount of food. …

Meal Prep- One day of work can make the rest of the week a breeze

Does this daily routine sound familiar? Wake up for work, get ready, run out the door without breakfast. Thirty minute lunch break comes around. No time to drive to get food and come back; skip lunch. Or, go to drive through for a quick lunch. Back home after work, starving because of no breakfast and no lunch. Eat some chips while thinking of what to have for dinner. End up eating a frozen dinner or going out to eat because it would take too long to go to the store and cook a meal. Sit down to watch TV before bed. Cravings for candy, ice cream, and cookies start.
Does some or all of this sound familiar to you? Is this the endless cycle you find yourself in each week? Ready to stop the madness and start healthy eating habits? It can be easy with a little planning and preparation.
Our lives are filled with constant decision making. We make decisions about work, what to wear, how to exercise, who to speak with, what to post on social media, etc. all of these decisions take a toll on our w…

Non-Scale Victories. Measure your success without a scale.

Weight loss can be a fickle thing. In the beginning, maybe weight comes off fast, a pound a day or five pounds a week. You can actually see your hard work paying off. But, inevitably, weight loss will slow down. You may even experience weight fluctuations. One or two pounds are gained, before three pounds are dropped. For some people, weight loss never happens quickly. They completely stop loosing weight after some time, no matter what they do or how hard they try. This can be discouraging. It makes choosing healthy foods and scheduling gym time less rewarding.But, eating healthy and exercise help with more than just the number on the scale. Sometimes, to stay encouraged long term, we need to take note of our non-scale victories. 
First of all, think about your reasons for wanting to lose weight. Was it to have more energy, get rid of obesity related diseases and medications, or maybe to have more confidence and better emotional health? Find out what your driving motivator is and write…

Weight loss Stalled? How to beat a Plateau.

Stalls in weight loss and weight plateaus are common after surgery. Keep in mind, you probably didn’t gain the weight one pound a day, or even one pound a week. So, expecting to continue to lose weight as quickly is unrealistic. After a few months of a stalled scale; diet, exercise, and other aspects of life may need to be examined to figure out what could be the culprit.
Lets go through some adjustments we could make when the scale isn’t moving in the direction we want. First, it’s important to understand, is it really a plateau? The scale can be your biggest enemy because it doesn’t tell you if you are losing fat, just mass. Take inventory, do clothes feel looser? Do you feel healthier? Losing inches instead of pounds still means your fat cells are shrinking. A true plateau is no weight lost and no inches lost in four weeks. If inches are being lost, but not pounds, you haven't stalled. Be happy you are still shrinking — becoming healthier, getting into smaller clothes, and build…