So You've Decided to Lose Weight ~ Now What?

Why do you want to lose weight in the first place?  Is it to look good or fit in that new dress or pair of jeans or to turn heads at the next class reunion?  Why do you really want to lose weight?  Have you considered that being overweight is also a hazard to your health?  Most people really do not understand  the risks of being overweight.  While looking good or fitting into that new pair of jeans is certainly a benefit this should not be your sole reason for losing weight.  Overweight and obesity kills thousands of people every year.
 
Overweight and obesity are problems that continue to get worse in the United States.  This is a result of bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars and public transportation to get around.

The Risks of Being Overweight
Being overweight can lead to such diseases as cancer, heart disease, stroke and diabetes to name a few.  So please understand that overeating, an unhealthy diet and physical inactivity can increase your chances of getting these and other diseases.

Do 'Not' Go on A 'Diet'

The first thing most people think of when losing weight is 'going on a diet'.   No, No , No. 'Diets' are temporary fixes.  You should think of losing weight as a 'permanent lifestyle change'.  You will probably need to learn new and wiser eating skills and re-arrange your mind set.  Consider the last time you went on a 'diet'- you were probably miserable, right?  This is because most so-called 'diets' are restrictive, forcing you to eat only certain food (i.e no carbs, juice only, special soups, veggies only, etc...) and the list goes on.  If you are like me you have probably tried some of these before. I will say that diets are diets and many people have found success with a number of them. However, the real 'key' to losing weight over the long term and keeping it off is to make gradual lifestyle changes that you can stick to.  Try some of these ~ use fat free milk instead of whole milk, drink water instead of high calorie soda, start eating smaller portion sizes, eat leaner cuts of meat such as chicken and turkey, snack on peanut butter, light popcorn, low fat cheese and fruit instead of chips and junk food.  These lifestyle changes then become a part of your 'normal'.

Losing Weight and Becoming Healthier
With so much conflicting  information in the media most people are not provided with the truthful facts about losing weight and becoming healthier.  With all of the fad diets, and quick weight loss gimmicks it is understandable that so many people really don't know the truth about losing fat and keeping it off long term.
Simple Fact:  You are either gaining fat, or losing fat; there is no in-between.  Well, duuh you say.  OK, consider this.  How many times have you justified binging because you came to a road-block?  or how many times have you said "well since I messed up today already at lunch, I'll just eat what I want for dinner"~ or "I'll start eating healthy again on Monday".  You know the deal.    So what did binging do for you?  You gained more fat and took a step backward from where you were - get the picture? The trick is not letting the road block completely derail your entire lifestyle change.

Have you thought about (up until now) how much you consume each day?  Many overweight people eat thousands of extra calories and fat without even realizing it.  It is hard to know if you are gaining weight or losing weight each day unless you are actually keeping an eye on what you are consuming.  You can do this by keeping a journal; a journal can help you keep up with your daily food intake and other things pertinent to your weight loss program.

Natural Dietary Supplements
There are a variety of supplements on the market to help you lose weight, maintain weight, boost your immune system ~ the list goes on.  Some of these can be very effective in your weight loss program.  Please research any supplement that you decide to use and make sure that it fits into your personal weight loss plan. Also remember to consult with your physician before taking any supplements or beginning any weight loss program. 

Finding and Implementing Your Weight Loss Program

There are many weight loss plans and programs on the market today.  Do your research and find the one that is best for you.  Many programs today are more flexible than they once were. You will want a program  that gives you some control rather than a one-size-fits-all program that imposes rigid demands.



Keep in mind also that your weight loss program should also include some type of physical exercise.  You might consider this as the 'fun' part of your program.  Consider joining a gym or working out with friends.  Incorporate everyday activities such as taking the stairs instead of the elevator, parking further down the parking lot or taking a walk at lunch.
 
Once you have made up your mind to lose weight, the first thing that you must understand is that this will be a long term commitment.  How long, depends on the amount of weight you want to lose and your own personal goals. If you have tried to lose weight in the past or if you know someone who has - we all know that it can be quite a challenge.  In fact, for some people it will just be down right tough.  Remember, it takes time, practice and support to change lifetime habits.  And remember it is a process, it will not happen overnight but it can happen and you will succeed and reach the goal that you have set.  However, at the end of the day it is You and You alone who has the power to lose those unwanted pounds.

Learn how to find and implement your own weight loss program~ Miss Julia's Weight Loss Guide (Eat to Live~ Don't Live to Eat)



To Your Continued Health and Success !
Miss Julia

WHY SLEEP MATTERS ~~ Are You Getting Enough?

If you are not getting enough sleep (and many millions of us are not), you need to zero in on why this is happening and what you can do about it.

WHY SLEEP MATTERS
Some nights you feel like you never close your eyes. Or you fall asleep just fine, but then you wake up and watch the clock. If this sounds familiar, a good night's sleep regularly escapes you. This can mean more than just some next-day grogginess. Too little sleep that results in 'tossing and turning' can affect your health, relationships, and job, and can even put your safety (and those around you at risk).

Tossing and Turning
Not getting enough sleep doesn't just make you tired. It also:

• decreases your ability to concentrate
• decreases your reaction time
• increases your memory lapses and forgetfulness
• increases your likelihood of accidents and injuries
• increases moodiness
• increases your susceptibility to illnesses

BENEFITS OF SLEEP
While you may think of sleep as merely a time of rest, researchers have found it is actually an action-packed period when many processes vital to your health and well-being occur. New evidence, for instance shows that sleep is critical for helping you strengthen your memory and ability to think clearly. Sleep also affects mood and plays a pivotal role in the normal functioning of your body's endocrine and immune systems, which regulate the release of key hormones and help protect your body from disease.


IMPACT OF SLEEP LOSS
Too little sleep is found to be associated with a variety of serious health problems, including hypertension (high blood pressure), obesity, diabetes, heart disease, alcohol use, and depression. Being sleep-deprived can also result in difficulty concentrating and making decisions, as well as forming new memories.

Lack of sleep can damage your health in other ways as well. Drowsy driving is likely the cause of more than 100,000 police-reported car crashes and more than 1,500 deaths every year. Sleeping poorly costs employers in lost productivity and also increases the risk of workplace accidents.

LATE AT NIGHT AND 'EYES WIDE OPEN'?
Some Causes of Insomnia...

• Stress and Anxiety
• Depression
• Using Stimulants (including over-the-counter and prescription medications)
• Grieving over the loss of a loved one
• Chronic Pain (caused by a medical condition)
• A change in your environment
  
• Sleep/Wake schedule interruptions
• Medication side effects
• Menstruation, pregnancy or menopause (in women)
• A Change in your Schedule
• Environmental noise
• Extreme temperatures

SO, HOW MUCH SLEEP DO YOU NEED?
While sleep needs vary from person to person, to be fully alert the next day sleep experts recommend adults get 7 to 9 hours of sleep a night. However, the 'quality' of your sleep also counts. To be refreshing, your slumber needs to be continuous, not disrupted by repeated awakenings. You also need enough sleep to avoid sleep dept - this is the collective effect of not getting adequate sleep over time.

If sleepiness is interfering with your ability to carry out your daily activities, you probably need more shut-eye!

STATES AND STAGES OF SLEEP
While you are asleep, you usually pass through a repeating cycle of five phases of sleep: Stages 1,2,3,4 and REM (rapid eye movement-also know as 'dream sleep'). It takes 70-90 minutes to move through one cycle of sleep. Typically, you will have four to six cycles a night. At the end of each cycle you are nearly awake before beginning the cycles again.

Stage 1:
Light sleep, drifting in and out

Stage 2:
Helps refresh your body

Stage 3:
entering deep sleep; stages 3 and 4 are the most restorative cycles

Stage 4:
deep sleep, your body produces more cells and breaks down proteins; if awakened, you may feel groggy or disoriented

Stage 5:
REM (Dream Sleep) stimulates the parts of your brain used for learning; breathing is more rapid, irregular, and shallow; heart rate and blood pressure rise, males may develop erections.


IDENTIFYING A SLEEP PROBLEM
While everyone has occasional sleepless nights, you need to tell your doctor about it if you are having difficulty falling or staying asleep at least three times a week. Your sleeplessness may be a type of insomnia, but it could also be a symptom of an underlying medical condition or other types of Sleep Disorders


A GOOD NIGHT'S SLEEP -Ten Tips to Help You Sleep Better

1. Relax Before Bedtime. Train yourself to associate restful activities with sleep and make them a part of your bedtime ritual. Try a warm bath, deep breathing, guided imagery or reading.
2. Get Regular Exercise. Exercise 30 (or more) minutes every day. Be sure to exercise at least five t six hours before going to bed
3. Steer Clear of Caffeine. Caffeine is a stimulant. Don't consume caffeine in the evening, including: coffee, chocolate, soft drinks, teas, diet drugs and pain relievers which contain caffeine.
4. Make It Dark and Cozy. Have soft, comfortable bed linens and curtains to block out outside lights.
5. Limit Alcohol. Alcohol can rob you of deep sleep and keep you stuck in the lighter, less restful stages of sleep.
6. Keep the Room Temperature Pleasant. Feeling too hot or too cold can disrupt your sleep or prevent your from falling asleep.
7. Don't Just Lie There. The anxiety of not being able to fall asleep can actually contribute to insomnia. If you cannot sleep, get out of bed and calmly do something else until you feel tired.
8. Get Up With the Sun. Sunlight helps your body's internal clock reset itself each day.
9. Set A Sleep Schedule. Go to bed at the same time each night and get up at the same time each morning.
10.  Natural Sleep Aids.  If all else fails, Mother Nature is in your corner.  You do not have to resort to narcotics or other sleep meds.  See how a natural product can help you get to sleep safely and naturally.

To Your Health & Success!
Miss Julia,  Licensed Professional Nurse

Visit me online @  JuliaGrayonLine.com


Information from: National Sleep Foundation Health Monitor (Guide to Better Sleep)
Healthy Advice - Taking Care of Yourself (Trouble Sleeping)
Market Health - Oxy-Sleep Natural Sleep Aid