Tag Archives: sleep deprived

10 Factors For Weight Loss

10 Factors For Weight Loss

If the holidays have left you feeling out of sorts, then you might be considering a little weight loss. But before you go diving into the next fad diet or a mad exercise plan, it’s worth thinking about a few of the factors that affect our weight and body shape. You might be surprised to learn that it goes far beyond a little indulgent eating during the holiday period! In fact, there are so many determining factors when it comes to our body shape, that you might not realise the extent of their collective influence. Here are just 10 of the factors affecting weight loss success. How many of them affect you?

 

  1. Motivation

There is a lot of emphases placed on the willpower required to see through a tough diet and exercise program. As you’ll see, a lack of motivation to change at least one thing might hinder you. But if that’s not the reason for weight gain in the first place, is it fair to beat yourself up about it?

 

Inspiration and motivation are closely connected. We all need a reason to make positive changes in our lives. But perhaps the reason shouldn’t be so much about body image as feeling healthy and energized?

 

  1. Job

Lots of us have jobs that wear the body and the mind down! That, for the most part, can’t be helped. However, if your job is making you unhappy, stressed, or even depressed, it’s important you take action. Discreetly searching for another company to work for is one option. Asking for a role change with your current employer is another. But you might not need to make such drastic changes.

 

Stuck in a job that’s harming your health? Image source

 

Think about your break times and lunchtimes. Are you really making the most of this downtime? Or are you like millions of other workers and still sitting at your desk tackling your workload? You must take breaks to maintain good mental and physical health. We’re not built for sitting down for very long. Office jobs are very taxing on the body. Give yourself the break you deserve.

 

  1. Diet

It’s true that larger than necessary portions can contribute to obesity. And it’s true that eating foods that have been processed to contain extra sugar and fat can lead to excess calorie consumption. It is worth being mindful of what you’re putting in your body. This can include drinks too.

 

How often can you fit in a healthy meal? Image source

 

Dieting leaves us hungry, empty, lethargic and foggy minded. This is partly because we often have to starve our poor brains of the much-needed glucose it uses for energy. You can add products like KetoMCT to help give your brain a boost. It is thought it can stop you feeling hungry too. Most importantly, it might be able to give you what you need to continue with that rigorous exercise plan you’ve signed up for!

 

  1. Exercise

You don’t have to pick the latest celebrity-endorsed exercise program to be moving enough. Sometimes small and simple changes are best. The trouble with cutting calories and exercising hard at the same time is that we quickly run out of steam. Building up slowly is often the best way, but few diet and exercise programs approach weight loss this way. We’re all different and we lead different lifestyles. Give yourself a chance to make little changes in your own time. Maybe a fifteen minute walk each lunchtime? What about joining a class with a friend?

 

Can you fit in a short class? Image source

 

  1. Sleep

Sleeping is something few of us manage to get right. Without a full night of good quality sleep, you might find your mental function is impaired. This fogginess leaves us reaching for the sugary snacks to give us a boost! There is little you can do when you’ve had a bad night but ride the next day out. However, you can reduce the occasions that sleep is deprived like this. Stick to a strict bedtime routine. Make sure your room and bed are right for quality sleep. Avoid caffeine in the evenings. And jot down those pesky thoughts that pop into the mind as you lay in the dark.

 

  1. Genes

There is nothing we can do about the genes we inherit. They can determine the size and shape of your body, as well as hair color, some character traits and hereditary illnesses. However, making small adjustments to your food choices can help you maintain a healthy weight. As for your body shape? It’s important to love the body you’re in, regardless of the size and shape it might be. Acceptance is often key.

 

  1. Lifestyle Choices

If you choose to live an active lifestyle, chances are you won’t need to worry much about your weight. If your lifestyle is busy and work-based, you might struggle to find that balance to take care of your body health. A quick check on the number of hours you’re working, and the number of hours you’re inactive can help you figure out if your lifestyle is as balanced as it could be.

 

  1. Energy Levels

Some people are naturally lower in energy than others. There are plenty of things that might give you that boost, but sometimes it’s worth checking in with your doctor. Sometimes a metabolic problem might exist. Your thyroid gland might not be working as effectively as it should be. Or maybe you have an illness that simply requires medication management.

 

Do you need more vitamins and minerals in your meal choices? Image source

 

It’s also worth checking you have adequate iron and B vitamins in your diet. These can play a big part in your overall feeling of well-being too. Add a little gentle exercise to your daily activities, and you might be feeling much more energetic overall.

 

  1. Relationships

Unhealthy relationships can get us down. They weigh on our mind and lead us to seek comfort food! Get out of any relationship that doesn’t make you feel more like you.

 

  1. Hormones and Health Issues

It’s true that hormone levels change during our lives. A dip in some hormone levels can contribute to weight gain. Others can cause more serious health issues. Check in with your doctor if you’re concerned.

 

As you can see, there are many factors that affect our weight and will affect our ability to slim down if required. No wonder weight loss is so hard! But knowing a little more about what causes the problems in the first place might help a little.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

Making Time For Sex While Raising Little Ones

Making Time For Sex While Raising Little Ones

 

The years of finding time for sex while your kids are young is anything but easy.  You may be sleep deprived, up multiple times in the middle of the night, or you may have kids coming in and out of your bed at various points of the night once they are out of their crib and can walk out of their room straight into yours.

Talking about your sexual needs and expectations with your life partner is essential – because otherwise tension often builds up about sex or lack thereof.  There cannot be any other way to have a meaningful and satisfying sexual relationship while you’re raising kids unless you throw it all on the table and address it hands on.

Figuring out a rhythm or pattern for sex, in particular while moms and dads are raising young children, is doable though – always. Getting advice and looking for perspectives from others is always a good start and usually helps generate ideas. For tips and advice, you can click for the full Research Verified reviews or browse for blogs, podcasts, articles, and full length books about which there are many. Figuring out how to have a meaningful sexual relationship while having kids is hardly a new topic!

 

Rules to Live By

 

  • First, there are no rules about sex and how many times you need to have sex to have a healthy sexual relationship – especially when raising little ones and feeling like your brain and emotional well being have nothing left to give. On the other hand, not having sex for weeks or months at a time, except immediately after childbirth, is not recommended as sexual tension usually builds up somewhere and bleeds into the relationship in unproductive and damaging ways. A general rule of thumb about how often to have sex when you are that tired and exhausted, is at minimum once a week. You may aim for two times a week, but at minimum, you gotta connect intimately at least once a week. And if that one time a week needs to be planned – go for it. Planned or spontaneous – once-a-week sex may lead to twice-a-week sex if both partners feel connected. As the saying goes, it’s quality and not quantity.
  • Second, there are no rules about what constitutes sex during these years. Specifically, you may need to think out of the box when you’re feeling exhausted and there are interruptions. There is no other way, really. So setting aside time for intimacy may include massage, sensual massage, and hot baths or showers together. The box for sex has to be open – to include whatever it is that works at whatever moment you’re in. Blur the lines between sex, lovemaking, and intimacy.
  • Third, lock the door and turn off your phone. This is the golden rule of there being couple time and kid time with no blurring on this one. The last thing you want is an interruption of your intimacy.

 

Relationships take a lot of hard work and can never, and should never be neglected. We must be attentive to our relationships and protect them with the best of intentions and attention.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

What Sleep Deprivation Can Do to Your Body

By Guest Blogger Diana S.

What Sleep Deprivation Can Do to Your Body

 

Pixabay.com
Pixabay.com

We all know how difficult it is to go through a day when we’re sleepy, but can you imagine going without a good night’s sleep for days, weeks, or even months? Having a rough night and waking up groggy and dizzy is bad enough, but going through that day after day is worrying. Bleary eyes and gaping yawns aside, your body suffers immensely if you don’t get enough sleep. Here are just some of the things which sleep deprivation can result in.

You’ll put on weight

Sleep is important for your body and mind alike: your muscles relax and your brain gets some much-needed rest and energy. If you’re not sleeping enough, your brains starts craving more energy, and if it can’t get it from sleep it’ll start craving more food. This means that you will be eating much more than you used to because your body will start producing more ghrelin – so called ‘the hunger hormone’ which makes you crave sugary and fatty foods. If you notice you started craving more such foods than you usually do, you could try swapping some of those unhealthy treats for healthy ones: fresh fruit dipped in melted dark chocolate or raw honey. Not only is this healthier, but you’ll feel energized.

Your immune system weakens

As your body’s resting overnight it allows your immune system to produce antibodies and cells which help you fight off all sorts of bacteria and viruses. In addition, these protective substances also help you sleep better, so a weaker immune system can be both the cause and the result of bad sleep. Long-term sleep deprivation increases your chances of developing a serious chronic disease like diabetes. If you feel like your immune system is weaker than it used to be, you should try boosting it up with some natural remedies. Drink plenty of green tea with lemon, use less sugar in your coffee, and drink freshly squeezed juices instead of sodas.

You have trouble with your memory

Pixabay.com
Pixabay.com

Do you have trouble remembering where you’ve put your car keys and the keys to your place? Do you keep forgetting your phone in your car or bathroom? Can you remember the name of the movie you saw last week? If you notice that you’re having trouble remembering things, you don’t have to panic just yet – sleep deprivation can sometimes mess with your memory and make you more forgetful. When you’re tired, you stop paying attention to details and little things, while when you sleep your brains ‘clears’ your central nervous system. Perhaps it’s your surrounding that troubles you: try changing the position of your bed in your bedroom or buy a new bed altogether. You can easily shop online for a mattress that is perfect for you, so you’ll finally be able to relax.

You’re snappy and impulsive

When you’re exhausted, you don’t have time to stop and think too long about your actions, which leads to making impulsive moves and sometimes being snappy towards other people. You feel like that extra doughnut isn’t such a bad idea after all, and when a coworker asks for an advice or needs help, you are less likely to be patient with them. It’s not just coworkers who will get a taste of your new bad temper – you can act like that at home, with family, spouse, and friends. Try to meditate every day at least for ten minutes, it will calm you down and help you relax.

If you notice that you’re not sleeping well for a long time, you should visit your doctor. Pills can be helpful in putting you to sleep, but there may be some other reason why you’re exhausted all the time. Talk to your doctor and try to understand what is going on with your body, and do your best to find a way to relax every night before going to bed. This way, you will be able to get back into your routine soon enough.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram

 

 

Get Beauty Sleep Not Baby Sleep!

Get Beauty Sleep Not Baby Sleep!

adult-1850223_960_720Picture Source

Ask any new mom, and I’m sure they will tell you exactly what it is like to try and get a proper good night’s sleep when there is a new-born baby in the house. And they will all say that it is pretty much impossible! One thing is for certain when you are blessed with a baby you definitely won’t be blessed with sleep. But, you will be happy to hear that having a baby doesn’t necessarily mean giving up sleep for good. Here are some brilliant tips to help you turn that baby sleep into beauty sleep!

Lie Down

Even if you don’t feel tired, it is important to rest while your baby is having a nap or while someone else is occupying your child. Even if you don’t feel particularly tired, you will find that simply lying and relaxing for an hour or so can be very rejuvenating and restorative. It doesn’t matter if you don’t even feel like closing your eyes. You will feel the benefits that come with simply lying flat and taking all the strain off your feet.

Don’t Use Coffee

When you wake up very early after little sleep, you might want to brew up a large pot of coffee to help you get through the day. However, this can be very counterproductive indeed. Sure, all the caffeine in the coffee can help you stay wide awake when you need to, but it will also make it very difficult to fall asleep and nap when you are able to. So try not to use coffee or other caffeinated drinks to keep you going. Instead, stick to a natural alternative, such as herbal teas.

Create A Comfortable Sleep Environment

If your bedroom is a great sleep environment, you will find it much easier and quicker to nod off at night. So make sure your bed is super comfy and has the ideal pillows and mattress for your needs, which can be found at Best Beds Boutique and other bedding stores. Make sure there is nothing to distract you in your bedroom either, like TV and computer screens. You will also find that blackout blinds are a great way to sleep through light nights.

Pump Breast Milk

The main reason why new moms end up getting up through the night so often is that their baby needs feeding. Unfortunately, dads don’t produce their own breast milk, so it has to be the mom who always gets up. But there is a way around this, ladies! You just need to start pumping your own breast milk and storing it in sterilized bottles. That way, your partner can see to the nightly feeds while you get some quality shuteye for once!

No one said it was going to be easy raising a baby. And no one said that you would get through it with plenty of energy! But, hopefully, all of these great tips will help you get a few extra hours of sleep each night so that you feel a little more refreshed each day.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram