5 Reasons to Hit Snooze and Sleep In

How deeply in “sleep debt” are you?

If the surveys are to be believed, many of us are getting far less sleep than we need.

Sleep debt is the difference between how many hours we snooze and how many hours we need to be snoozing to be our best, both physically and mentally.

According to the Centers for Disease Control and Prevention (CDC), a third to nearly 50 percent of Americans, depending on age and other demographics, get less than the seven hours of sleep a night recommended by The American Academy of Sleep Medicine.

The price of sleep debt is more than yawns and a driving desire for an IV bag of coffee every day. Chronic lack of sleep is linked to obesity, heart disease, hypertension, diabetes, a weakened immune system and a greater risk of premature death.

What do you do if a new baby gets you up a few times a night, a work project keeps you up past your bedtime for a week, or a worry has you tossing and turning instead of sleeping? Is there a way to catch up on sleep to avoid these dire consequences? Will naps or sleeping in on the weekends restore you to good health even if you burned the midnight oil one too many times in a week?

The answer, according to the latest science, is a qualified yes, particularly if your sleep deprivation is of short duration. As it turns out, being sleepy (even if you don’t feel tired) can prompt your body to spend more time in a deep sleep cycle (called slow wave sleep) which can be physically and mentally restorative.

Here are five good reasons to hit snooze, snuggle under the covers and sleep in on your days off:

1. You might lose more fat.

According to Medical News Today, “People who are on a low-calorie diet will lose the same amount of weight whether they sleep an average of 8.5 hours or 5.5 hours each night.” The study, published in the journal Annals of Internal Medicine, found that getting more sleep helped dieters lose fat, while sleep deprivation caused them to lose calorie-burning muscle. When it comes to weight loss, that’s self-defeating.

Sleep deprivation may also make you more likely to eat too much by scrambling the levels of appetite hormones in your body. Researchers looking at the records of study subjects in the Wisconsin Sleep Cohort Study found that those who slept less than five hours a night made more ghrelin, the hunger hormone produced in the stomach that prompts you to eat, and less leptin, the hormone in fat cells that puts the brakes on your appetite.

Sleeping in may be the right prescription for reversing both of these diet killers. In a study looking at more than 2,000 people, those who slept in longer over the weekends had a significantly lower Body Mass Index (BMI, a measure of body fat based on weight and height) than those who didn’t get any catch-up sleep. The best finding? For every hour of extra weekend sleep the study participants got, their BMI went even lower.

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2. You could reduce your diabetes risk.

One study found that simply adding an extra hour in bed a day over six days resulted in significantly better fasting blood glucose (sugar) levels and increased insulin sensitivity in a group of patients with chronic sleep deprivation.  Having high insulin sensitivity means your body can use blood glucose, AKA sugar, more effectively as fuel, reducing the amount of sugar circulating in your blood where it can damage organs and tissue. High blood sugar is a hallmark of prediabetes and Type 2 diabetes.

People with short-term sleep debt were also able to improve their glucose and insulin sensitivity levels after just two nights of recovery sleep—a weekend’s worth, according to a 2016 study, published in the journal Diabetes Care.

3. Your blood pressure may drop.

According to Mayo Clinic, lack of sleep is associated with hypertension. They explain, “The less you sleep, the higher your blood pressure may go. People who sleep six hours or less may have steeper increases in blood pressure. If you already have high blood pressure, not sleeping well may make your blood pressure worse.”

One study, published in the journal Sleep Medicine, found that just one hour of weekend catch-up sleep was linked to a lower risk of high blood pressure.

4. You’ll feel less stressed.

Two nights of sleeping in after a rough week of sleep deprivation reduced the levels of sleepiness, fatigue, inflammation, and the stress hormone cortisol in a group of healthy volunteers who participated in a laboratory sleep study. The results were published in the American Journal of Physiology, Endocrinology, and Metabolism.

Is Stress Ruining Your Sleep? How To Deal

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5. You’ll be around longer.

Best news of all: Weekend sleep can make up for poor weekday sleep when it comes to overall mortality, according to research, published in the Journal of Sleep Research. The 2019 study looked at a group of more than 40,000 people who had been followed by researchers for 13 years. Those with a sleep short duration on weekends had a higher mortality rate when compared to those who didn’t.

Be aware: A weekend lie-in isn’t a long-term solution to chronic sleep deprivation and sleep debt. Returning to baseline health may take a bit longer for long-term sleep deprivation; several studies have estimated it may take four days to more than a week or two of extra sleep just to re-sharpen your brain.

You’re better off establishing a consistent schedule for sleep which includes getting up and going to bed at the same times every day; creating a cool, quiet and dark space in your bedroom that’s conducive to sleep, and finding ways to relax before going to bed.

The post 5 Reasons to Hit Snooze and Sleep In appeared first on The Leaf.

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My failed journey

I hate myself for the way I am around food, whenever I get things together, I seem to bottle it

I was around 104kgs and i dieted down for a year and lost 21 kgs till I became 83kgs, which is ideal for me,I went from obese to visible abs and good muscle definition (~15% bf)

Everything was great then suddenly I just get the worst binge eating streak from last November 2021 till June 10 (today)

I am now 94.7kgs, I dieted a couple of weeks every couple of months which is why I’m not way more than that, but every time I eat one cheat meal, I go on an uncontrollable binge streak

I would go from 1,800 calories a day for 2 weeks to 4000 (or so) calories a day without any control

I feel like shit every time I’m full on junk food, I can hear the ringing in my ears from how much I eat and I hate myself for it, I feel like shit, and I am very self conscious about my body now and I try my best not to see anyone of my friends so that they won’t notice the weight I gained

I am going back to dieting, I ate 1600 calories today and I am trying to lose the weight I gained, dieting isn’t hard for me, I know how to calculate calories and what to eat to feel full but for some reason I keep on breaking and losing control of myself around food

I am sharing this because I know a lot of people can relate to what I’m saying, and hopefully some of you can give me some ideas on how to limit my bad eating habits

The diet I went through for around a year was solid, 1,800-2,000 cals a day, 30mns workouts 3 times a week but the fact that there is was something I don’t understand that made me lose my progress and motivation and consistency overnight makes me feel real shitty

My weight loss journey failed, but I am not losing hope in myself, time to dust myself up and start over again, I will update you guys on how things go. I will keep trying till I get over every setback that faces me.

And for the second time, today is day 1 of my new weight loss journe

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I crunched some numbers for my weight loss to see how and why I stalled over the last 5 weeks, the data is interesting.

Alright, so I'm 33M, 5'11, and 238lb right now. In Feb 2022, I was losing at a rate of 2.2lbs a week, or roughly 1kg/wk. I was making quick progress and things were good, and then on Mar 12, I quit smoking, upped my drinking and my calories and it felt like everything went to shit, and it still feels like I'm struggling all around.

But I'm a data nerd, and wanted to find out the real reason why I was struggling, I thought it was due to alcohol and eating way too much for dinner, which was partly right. I started with days where I was over by 1000 calories(then between 500-1000 and then the rest), and I entered my calories for my five "meals"(breakfast, snack, lunch, snack, and dinner) and then if I drank and how much I drank. Then I started color coding everything to see where the patterns lay on my charts. For Feb though, I went with 300 over my daily calories, anything above my goal, and everything under my goal.

I tracked all my calories with Lose It! and I keep track of my drinking with the Drink Log for The Sinclair Method app, so my drink totals are very accurate as well.

Here is the first bit, which is my 500+ for May 1st through June 8th, and then here is my data for all the "target" days, which is just less than 500 over my goal.

Next, here is my weight data for the past 5 weeks.

For comparison, here is my data for all of February followed by, my weight changes for all of February.

Now, for what I found out.

1. Limiting my alcohol to under 4 units a session, and less than two sessions a week really helps.

2. My ideal max calories for a single meal of the day is 850, but that is only if the other meals are small.

3. If I keep my average "meal" amount of calories under 450-410 calories for the day, then I lose weight faster.

4. My weight spikes hard if I drink a lot in one day, and higher for more consecutive days.

5. The more often I stick to a routine of eating, the easier it is to fit everything into one day and be good with it.

6. If I maintain a better average for my meals in the daytime(where I eat roughly 300cal), then I can have a larger dinner.

For point 5, you can see all the days in Feb where I had a grilled cheese for breakfast(427cal) and then had my metamucil and a fiber one brownie for first snack(150cal).

Having actual data, of how my patterns change around when I drink, on days I drink, and how much I drink; it's very reassuring that I can better meet my goals if I cut back some more. Also, seeing it visually makes it much clearer as well. This was a fascinating way to spend a day, and I believe that I can maintain a better rate of loss over the summer. These are also relatively minor changes to make, like eating 100-150 calories less in a meal, or making sure I take my metamucil and fiber one brownie at the same time, compared to how I was thinking that I had to make some serious and large changes.

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Has anyone with fertility issues gotten pregnant after losing weight?

Long story short, I’ve been dealing with fertility issues for about 5 years now. I was very overweight, then I lost about 60 pounds and fell pregnant. I unfortunately misscarried that pregnancy due to my progesterone being too low. My doctor said my hormones probably hadn’t finished “balancing out” after the weight loss. I had my panels done and everything else looked normal. I don’t have any other issues that would cause infertility. So I think I’m having trouble solely because of being obese.

Fast forward, I fell into depression after that. I lost my sister during the time as well, which made things even worse. I gained all of my weight back and I feel hopeless about having a family now.

I’m 29, and I feel like I don’t have much time left to get my body back in check.

Has anyone dealt with infertility and fallen pregnant after weight loss?

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Bragging post- Down 2 sizes

There is no reason for this post except to brag bc I feel good. Feel free to share your bragging also!! Or stop reading if today is just not the day.

I am used to buying clothes online and then returning most of them. I have a couple pairs of Levis kshorts from last summer but they were getting big and we are going on vacation soon so I wanted some new ones. I assumed the shorts were just stretched out BUT I’ve been working on weight loss since March. I’ve dropped about 25 lbs but most of my clothes are just a little loose, not falling off big.

Anyway my order came in over the weekend and I tried on some things. The shorts were still loose like the ones from last year so to the store I went. I tried on one size down, still plenty big. Date I try on another size down? I did and they were so cute and fit perfect. Still no muffin top or pulling.

Then to top it off today I got a new bra in the mail. I’m down a band size also.

Just feeling good. It’s so worth the work. I’m not done with my journey yet but this was the boost my confidence needed.

Hope everyone else has a great day!!!

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Gardening with Scott: 5 Easy to Grow Summer Vegetables

Gardening is just about the perfect activity for summer. You burn calories from gently bending and stretching as you care for the plants. If you get too hot, you can just relax and watch as the bees and butterflies go about their business. Gardening rewards you with the freshest and most nutritious produce possible, and you get a little satisfaction from raising it yourself.

Summer is the prime growing season for many popular vegetables. These non-starchy veggies are so good for you that you can eat as much of them as you want and you will stay on track with your weight loss. The five vegetables covered here are so versatile that you can enjoy them in different ways each and every day.

Don’t worry if you don’t have a large plot or any land at all. You can grow all of these veggies in pots on a patio or balcony. In fact, growing in pots saves you the trouble of weeding. Just bear in mind that plants in containers need more frequent watering than those in the ground. Most garden vegetables need about eight to 10 hours of direct sun each day, so choose a spot that gets a lot of light, especially during the long summer afternoons and evenings.

You can start these plants from seeds. But if you’re new to gardening, just buy little seedlings at the local nursery and save yourself a couple of weeks of waiting to see if the seeds come up. The time to plant them in your outdoor garden or container is after nighttime temperatures stay above 55 degrees F. Keep the soil in your garden or pots consistently moist for about two weeks after planting as the seedlings begin to establish roots. After that, water the plants only when the soil feels dry when you push your finger into it. Give the plants organic fertilizer every two weeks but be sure to follow the package instructions so you don’t overfeed the plants, which is as bad as overeating is for you.

Ready to grow? Here are five easy vegetables to grow that thrive in the summer and give you a steady harvest of fresh produce all season long.

1. Tomatoes

Why: America’s favorite garden vegetable begins ripening its juicy fruit in midsummer and the tomatoes keep coming until the fall. Tomatoes are high in vitamin C and potassium. The compound that gives them their red color is lycopene, an antioxidant that has been shown to promote eye health.

Best varieties: For best flavor, choose “beefsteak” types, such as Brandywine or Big Boy. Celebrity bears lots of medium-size tomatoes and is exceptionally problem-free. You’ll get handfuls of Sweet Million cherry tomatoes every day. If you’re planting in pots, try Patio or Tom Thumb, which stay compact but still yield plenty of ripe fruit.

Keys to success: Tomatoes grow on vines that flop over and lie on the ground after they reach about 1 foot tall. Keep your tomatoes upright by placing them in cages or tying them to sturdy posts.

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2. Cucumbers

Why: Cucumbers start ripening their fruit in early summer and keep producing for weeks on end. Cukes are low in calories while having a high fiber and water content. They are an excellent source of vitamin K, a nutrient that promotes healthy bones.

Best varieties: The familiar long, green types with smooth skins are known as “garden” cucumbers. County Fair is a popular variety because it is productive and resistant to problems. Pickling or Kirby cucumbers are smaller, crunchier and mostly seedless. Boston Pickling cucumber is widely grown because it is very reliable. You won’t often find sweet, juicy and yellow Lemon cucumbers in stores, but you can grow them yourself. When planting in pots, look for “bush” type cucumbers.

Keys to success: Cucumbers can be prone to mildew (white or dark spots on the leaves) so avoid getting water on the foliage. Also, allow for room between the plants so air can circulate around them, which dries off excess moisture and reduces the likelihood of fungi.

3. Peppers

Why: Both sweet and hot peppers are easy and fun to grow yourself. They come in bright colors and a wide range of shapes and tastes. Peppers are high in vitamins A and C. Peppers are crunchy and delicious when eaten raw in salads or with dips. You can use peppers to add flavor to many cooked dishes including chili, omelets and quesadillas.

Best varieties: Go with Ace to get a steady supply of sweet red bell peppers. Jimmy Nardello gives you sweet, long frying peppers. Jalapenos are mildly hot. Cayenne turns up the heat, while Ghost will light a fire. Let your taste buds decide. Mohawk Patio is perfect for pots because it stays just 12 inches tall but bears lots of orange sweet peppers.

Keys to success: All types of peppers start out green and then ripen to their full color of red, orange or yellow. At that point, they have their best flavor and are most nutritious. You can sample one or two of the green peppers but be patient until the majority of them ripen and turn color and your peppers will be even more satisfying.

4. Zucchini

Why: Green summer squash, or zucchini, is one of the most versatile veggies. You can eat it raw, grill or sauté it, bake with it, or turn it into “noodles” with a spiralizer. There are so many healthy zucchini recipes that are perfect for summer! Summer squash is low in calories, high in fiber and a good source of vitamin C and potassium.

Best varieties: Summer Fordhook is the classic long, smooth-skinned zucchini we all know and love. Cocozelle is an Italian variety that foodies prefer. Eight Ball bears round and tender summer squash that are ideal for stuffing. For container growing, look for Emerald Delight, which stays compact.

Keys to success: Zucchini have the best flavor and texture when they’re about 6 inches long, so check on them every day and pick them before they get too big. Zucchini plants can produce a lot of fruit quickly. Share the extras with friends, neighbors or a local food bank.

9 Seasonal Summer Foods to Stock Up On

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5. Swiss Chard

Why: Most greens wilt in the hot summer sun, but chard keeps on growing strong. Chard has tender leaves with firm stalks and it tastes like spinach. You can eat it fresh in salads and sandwiches or in frittatas, stir-fries and other cooked dishes. Chard is high in vitamin A and minerals such as magnesium and potassium. Chard brings color to your garden and plate. The leaves are medium to dark green and the stalks can be red, pink, yellow or white.

Best varieties: Bright Lights has stalks that are various shades of those colors all on one plant. Rhubarb chard has red veins in the leaves as well as the stalks. For a pretty container, plant any variety of chard along with basil and chives.

Keys to success: You can snip a few leaves as needed and the plant will keep growing. Fertilize the plant a day or two after harvesting so it has the nutrients it needs to replace the leaves.

Learn more in our story on Home Gardening Tips for Beginners! >

The post Gardening with Scott: 5 Easy to Grow Summer Vegetables appeared first on The Leaf.

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My wife can't lose weight and i don't know how to help

My wife and I started dieting and doing high intensity interval training 10 months ago. We've been doing intermittent fasting and I've lost 70lbs, but she hasn't lost any weight. She's in caloric deficit every day, fasts for 12 hours, eats healthy, we still do HIIT 3 days a week, but she still can't seem to lose any weight. It affects her self esteem and she feels hopeless. I think it might be a hormonal imbalance maybe due to her birth control, but she went to the doctor and they pretty much just wrote her off. It hurts to watch my fiance so sad. I try my best to support her and encourage her and remind her that I'll be right by her side every step of the way. I just can't imagine how she feels when she has to witness everyone come up to me and comment about my weight loss when she's been working just as hard and hasn't lost any weight.

Does anyone have any insight into situations like this? Or any advice? Maybe we're missing something? Anything? I just want my fiance to be happy again because her mental health is really suffering right now and I really don't know what to do. Thanks guys

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