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Sleep: The Missing Link in Weight Loss

Tara Parker-Pope, New York Times health columnist, wrote a great article in last week’s Times Magazine called, “The Fat Trap.” She details a poignant account of her personal struggles with obesity, and the various scientific studies that support the notion that there are a number of genetic, biochemical and environmental factors that prevent certain people from losing weight. 

But one thing that was clearly missing in her article was the importance of getting a good night’s sleep. There are a number of reasons why most modern Americans are not getting enough sleep.

A National Sleep Foundation poll in 2005 showed that Americans averaged 6.9 hours of sleep per night, which is about one hour less per night compared with 50 years ago. Furthermore, our sleep duration has dropped another 20 minutes since 2001. Invasion of technology has been blamed as one major factor, as cellphones, computers, and various media options are rampant in today’s society. The bad economy is also thought to create more insomnia and diminished total sleep times.

Not only has our sleep duration dropped, but the quality of our sleep is dropping even further. Obesity is a major risk factor for having obstructive sleep apnea. As obesity has reached epidemic proportions in the United States, it’s likely that rates of obstructive sleep apnea has increased as well. Untreated obstructive sleep apnea, by causing multiple breathing interruptions, prevents continuous, quality deep sleep. It also significantly increases your future risk of developing heart disease, heart attack, stroke and motor vehicle accidents.

A healthy diet, portion control, and regular exercise are cornerstones of most diets or weight loss programs. But without good quality sleep, your chances of losing a significant amount of weight and keeping is off is relatively low. One major reason for this is that poor sleep promotes weight gain. It’s been shown that hormonally and metabolically, one tends to either gain weight, or has difficulty losing weight, no matter how much you diet or exercise.

One great example was reported by Glamour Magazine in 2009: Seven women of varying weights were told to sleep at least 7.5 hours every night. After 10 weeks, 6 of the 7 women lost anywhere from 6 to 15 pounds, without any changes in their eating or exercise habits. The one woman that didn’t lose any weight did lose 2.5 inches off her waist, bust and hips.

This just goes to show that unless you can optimize sleep, losing weight through dieting and/or exercise won’t work as well, or last.

If you’re currently dieting, have you incorporated an optimal sleep program into your weight loss regimen?

Can Losing Weight Cure Sleep Apnea?

One of the most common questions I get asked is, “can sleep apnea be cured if I lose weight?” My usual response is, sometimes, but not too often. The more severe your sleep apnea, the less likely you’ll reach normal levels if you lose significant weight. If you start with mild sleep apnea, then there’s more of a chance that you may be “cured” of sleep apnea. A recent study published recently in the Journal of Clinical Sleep Medicine echoed my thinking. Researchers followed 44 obese people with obstructive sleep apnea who were enrolled in a 2 year weight loss program. The overall success rate (AHI < 20 and greater than 50% drop) was 15%. However, overall, the BMI, arousal index, and subjective scores all improved. They recommended weight loss programs as an adjunctive treatment in motivated obstructive sleep apnea patients.

What’s your experience with weight loss? Did your sleep apnea improve?

Your Most Overlooked Solution To Losing Weight

Here’s what you need to do to lose weight…

If you struggle with weight loss be sure to register for my upcoming Expert Interview 

with premiere fitness consultant and personal trainer Ms. Tara Marie Segundo to learn:

The Most Overlooked Solution for Losing Weight

Wednesday, October 14th @ 8:00 PM Eastern Time

Register here: https://jodevpress.infusionsoft.com/link/581c04d20/325aa0

Can’t make it? Anyone who registers will get a time limited (available for 7 days) access to the MP3 downloadable recording of the call a few days after the event.

Former personal trainer at many of the exclusive health clubs in New York Çity, Tara Marie Segundo has shared her expertise on CBS, NBC, The Fox Sports Network and frequently contributes to American Health, Best Body and Natural Body Building & Fitness magazines.

 During this 60 minute call you will learn:

=> Why many traditional weight loss systems don’t work unless it has this one key component

=> How to overcome even the biggest obstacles to excercise and weight loss

=> THE insider secret to losing weight and for keeping it off  

 And like all of my Expert Interview teleseminars, you’ll get much, much more.

===========

Be sure to register and get your exclusive access to the MP3 download.

https://jodevpress.infusionsoft.com/link/581c04d20/325aa0

Answers to Your Top 10 Fitness Questions

• What #1 mistake prevents people from sticking with their exercise regiment and what you can do to avoid this.
• How you can get fit in just 10 minutes a day
• Tips on overcoming the diet “blahs”

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Sleep More, Lose Weight

Health care reform is making big news now,  and from what I’ve gleaned from the press, it’s a mess. I’m not too optimistic about any solutions. There are too many interests involved and no one wants to give an inch. 

However, with all the studies coming out showing the benefits of more sleep, I have a suggestion for Mr. Obama: Have a national sleep more month, where everyone in the country makes a commitment to sleep 30 to 60 minutes more every night for one month. There are studies showing that better sleep improves everything from energy levels, to weight loss, to improved memory and cognition,  and lower blood pressure and glucose levels. 

In the February issue of Glamour Magazine, I was quoted in an article where they had overweight women volunteer to change one thing for 10 weeks: sleep 7 1/2 hours every night. Women who stuck to the plan lost anywhere from 6 to 15 pounds automatically, without doing anything else differently. 

Imagine if they continued this regimen for one year. Imagine if everyone in the US followed this regimen. There would be much lower levels of high blood pressure,  depression, diabetes, and heart disease. Think of the billions of dollars in health care savings, just from sleeping a little longer every night.

For those of you that get stressed even thinking about this, think again. You may be thinking that you’ll lose valuable time by sleeping more. What you may not realize is that by sleeping longer, you’ll be much more clear-headed, more energetic, and much more productive.

It’s 10 PM now. I’m going to bed.

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