PATTY FIT Personal Training

[ How Good Sleep Can Promote A Healthy Weight ]
-

Discussions around finding your body's healthy weight will typically focus on relationships with food and exercise. While what and how much a person eats, as well as their workout routine, does contribute to meeting this type of goal, there's another key factor being overlooked here: how consistent, good sleep can promote a healthy weight, too.
-

Getting enough quality sleep will have the opposite effect; you'll have more energy and a healthy appetite, with clearer hunger cues that will allow you to eat more intuitively. Clocking in quality shut-eye will also play a role in the types of foods you crave throughout the day, as a lack of sleep translates to a lack of energy.
-

1.Be mindful of your beverage consumption
Those who enjoy a nightcap they should limit their alcohol consumption to two drinks and finish their last glass three hours before bed. This will ensure you're able to fall asleep easily and stay asleep throughout the night.
-

2.Prioritise stress management
Among the most common sleep disrupters, like loud noises and late-night snacks loaded with sugar, stress lands at the top of the list. To reduce tossing and turning, address any stress you might be experiencing during the day, as opposed to trying to manage it all at night.
-

3.Power down
In order to get yourself ready for bed, you have to press pause on activities that will likely keep you awake. This includes putting away engaging work 90 minutes before bed to avoid stress responses from the body.
-

5.Go to sleep and wake up at the same time every day
Creating and sticking to a schedule is critical when regulating your circadian rhythm, which, in turn, will regulate your appetite. Once you've figured out how many hours of sleep your body needs every night to function properly each day, and therefore your ideal bed and wake times, stick to them.
-

[ Guide To Hunger Hormones & Energy Balance ]
-

1. Take a metabolism-supporting supplement.
Some of these plant-based bio active's we can leverage to support a healthy metabolism include veld grape, green tea (particularly, its catechin EGCG), cayenne pepper (aka chili pepper), grains of paradise, and caffeine. These botanicals work through diverse pathways in the body to help regulate leptin and adiponectin levels, increase your resting energy expenditure, activate brown fat tissue the type of fat that burns calories.
-

2. Get enough sleep.
Inadequate sleep and poor sleep quality are the root of so many metabolic health concerns. Aiming for seven to nine hours of quality sleep is a foundation of a healthy metabolism and overall well-being. 
-

3. Increase your physical activity.
Certain types of physical activity are certainly more efficient at burning calories (i.e., expending energy). According to Skinner, the best exercise plan for a healthy metabolism is to exercise around 150 minutes per week with an elevated heart rate, mostly in zone 2 (i.e., approximately 60 to 70% of your maximum heart rate).
-

4. Eat nutrient-dense (and satiating) foods.

Eating more fresh fruits and vegetables supports fullness and satiety, healthy bowel movements, and a healthy gut microbiome thanks to their brightly coloured antioxidants and fibre content (not to mention all those healthful phytonutrients).
-

5. Support blood sugar & lipid levels with nutrition.
A simple and easy way to support healthy blood sugar and lipid status through nutrition is to make half your meal non-starchy vegetables and divide the remaining half between starches (e.g., sweet potatoes, wild rice, fruit) and protein (plant-based or animal-based), plus 1 to 2 tablespoons of a healthy fat (think olive oil, grass-fed butter, avocado, or nut butter). 
-

6. Listen to your body's appetite cues.
Mealtime looks different for everyone and can vary based on when you eat. When it comes to timing, each person will have to experiment to figure out what works best for them at each stage of their life. Slow down, quiet the noise, and be open to receiving.