• One Trainer’s Weight Loss Journey – Day 17

    Today I am actually skipping my 30 minute exercise goal.  This morning I spent 3 hours in the heat so my energy was sapped. I never got back to getting the walk in today.  It was a struggle to meet my water intake goal too.  Instead of beating myself up for not exercising today I am choosing to let it go and make sure I get my water in before I go to bed.  Today I am more concerned about sleep.   If I allow myself I can become overwhelmed with all the “stuff” I need to do.  There is always something waiting on me to complete. My office looks like a paper factory blew up in there, my reef tanks need cleaning and a water change, my garage organization project needs to be completed and not to mention I need to go through closets and drawers to clean out.  Cleaning out is one of the hardest things for me to do.  I am a pack rat by nature and cleaning out goes against every fiber of my being. Haha!  My mother on the other hand is the polar opposite from me in this regard.  If she hasn’t touched it in 24 hours it must need to go.  Just kidding, she’s not quite that bad but she definitely doesn’t cling to things the way I do.  Bill told me as he was carrying boxes of kitchen items that I was a hoarder and no way everything was fitting in the kitchen.  Ha! Surprise, it did all fit. I do have a hard time letting go of things I think may need later. Suffice it to say I have projects that need to be done and it is overwhelming.  Today when I finished working I was tired and my goal is to go to bed at a reasonable hour.

    This morning I weighed…200.6!!! Still going in the right direction. Yippy skippy!!!  Seems to be moving slow but I have had to shift my metabolism out of reverse, past neutral and into drive.  I’m looking for overdrive.

    Since I am tired I want to bring up another element that affects weight loss.  Sleep.  This right here is one of my biggest struggles.  For starters I am a night owl by nature and I fight sleep.  Don’t get me wrong I enjoy it once asleep and don’t want to get up.  I am perfectly content to sleep half the day.  My creative juices don’t usually get going until 10pm.  The time between 10pm-1am I can get so much done.  However, work dictates that at least 3 days a week I am up at 5:30am and a puppy who thinks wake up time is 7-8am so going to bed at 1am-2am doesn’t leave me with enough sleep.  Research shows we need 7-9 hours of sleep each night.   So on the days I am up at 5:30am the latest I need to be asleep by in order to get at least 7 hours is 10:30pm.  What???? Ugh!

     

     

    Here is what happens when we don’t get enough sleep.  Sleep is essential for our brains to make good decisions.  When our brain is overtired the reward centers want food that makes us happy.  We can overcome those cravings much easier when we are rested but it makes it so much more difficult when we are tired.  The first problem we have more cravings for junk food then we don’t have the willpower to resist those cravings.  Plus studies have been done to show when we are tired we eat larger portions.  There are two hormones that control hunger and fullness, ghrelin and leptin. Ghrelin signals when it’s time to eat and leptin lets us know when we are full.  When we are tired ghrelin is overproduced and leptin levels take a nose dive.  You can see how this combination does NOT help our waistlines.  Remember the stress hormone cortisol I wrote about the other day?  When we are sleep deprived, going multiple days without 7-9 hours of sleep each night, not only are we dealing with the ghrelin and leptin levels we toss in cortisol spikes because of a lack of sleep.  This sleep situation might be one of the key reasons we gain weight in menopause, just a theory.  Sleep is greatly affected during menopause, at least mine has been.  One other thing affected by lack of sleep is our insulin.  Insulin is what changes sugars, starches and foods to energy.  Lack of sleep can cause insulin levels to get out of whack.  This causes our bodies to have trouble processing fats from the bloodstream so the body just stores them fat.  While sleep doesn’t directly cause us to lose weight it makes our metabolism sluggish and adds weight.  I think I better get more sleep.  I leave you with these tips for getting more sleep:

    • Turn off electronic devices 30 mins to an hour before going to bed.
    • Create relaxing bedtime habits, prayer, reading, sleepy time herbal tea, warm bath, relaxing music, slow deep breathing
    • Be consistent. Go to bed and get up at the same time every day, even on the weekends.
    • Be mindful of what you eat and drink, eat light meals at night and eat them early. Refrain from caffeine after 2pm as it stays in our system 5-6 hours.
    • Turn off the lights, this will trigger melatonin, our sleep hormone.

    With that good night.

    Week 1 goals met…check

    Dinner goal met…check

    Exercise goal met…No

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