Sleep is a significant challenge for many people. In fact, research from the Institute of Medicine suggests that 50 to 70 million Americans experience some sort of sleep disorder. If you are already experiencing other health problems, the fact that you could achieve better sleep by losing weight is a motivating factor. So, here are three ways to reduce your body fat so you can improve your rest (and overall wellness).
Try a New Mattress
Sleep is crucial for many bodily processes, but did you know that a lack of quality sleep could cause you to gain weight? Observational studies have shown that even mild sleep deprivation can affect your DNA hormone issues that can impact weight gain and other wellness factors. Of course, getting enough sleep may not be as simple as going to bed earlier. Especially if you are already overweight, an uncomfortable or poor-quality mattress can have a severe impact. If you’re considering a new bed, think about durability, as well as your sleeping style, and find the best mattress for your size.
Another roadblock to achieving quality, restorative sleep is technology. We recognize that there are downsides to tech, which is why doctors are advising parents to cut down on their children’s screen time. However, Harvard Health now cautions adults against keeping blue light-emitting devices in their bedrooms, too. Blue light has the potential to disrupt sleep, as it suppresses melatonin, your body’s natural sleep-enhancing hormone.
This isn’t to say that all tech contributes to poor sleep. Many people report improved sleep when they use a white noise machine. Simply listening to music or calming sounds through a pair of in-ear headphones can boost sleep quality.
Change Your Eating Habits (and Your Mentality)
The truth is that dieting doesn’t often work. Many diets are fad-type routines involving supplements, limited eating plans, and, often, unrealistic lifestyle expectations. As Psychology Today explains, diets don’t work because you often regain that weight once you stop the diet. Supremely restrictive diets can even slow your metabolism further, as your body perceives that its nutrition has been cut off completely as a result.
Instead of viewing weight loss as a short-term goal, think of wellness as a lifestyle choice. Adopting a physician-recommended “lifelong approach to healthy eating,” such as the DASH diet can check multiple wellness boxes. A DASH (Dietary Approaches to Stop Hypertension) diet focuses on produce-rich, low-fat foods with a far-reaching goal of keeping blood pressure low. Like any other approach to healthier eating, DASH concentrates on fruits and vegetables, low-fat dairy, lean protein, and healthy portion sizes. It’s not a fad diet — it’s a lifestyle change that takes time and commitment. That said, weight loss is a happy side effect of providing your body with the proper nutrients at the right serving sizes.
Add Fat-Burning Exercise to Your Lifestyle
While there’s nothing wrong with weight training, the best way to lose body fat is with high-intensity cardio workouts. Slower, less intense physical activity burns less fat, so partaking in interval training, sprints, and other fast-paced training regimens is ideal for slimming down. In contrast, lifting weights could stall your progress, especially as you build muscle.
Another crucial step toward burning body fat and enjoying better wellness is making physical activity part of your daily life. Getting more active each day — whether on your way to work with stair climbing or afterward with a walk through the park — offers additional health benefits.
Like quality sleep and nutritious eating, embracing an active lifestyle is a long-term habit with untold health benefits. Whatever changes you incorporate into your weight loss plan, you’ll need to stick with them over time to see the impact: a slimmer and healthier new you.
About the author: Sheila Johnson was a success story in the corporate world, but her health was another story. She left the corporate world to start her own business, on her own schedule. She’s seen so much personal success with her health and wellness routine that she wanted to share it. By creating wellsheila.net, she hopes that sharing her story will help others too.
