Your Ideal Weight

Sleep on It

In a world where we're bombarded by messages to move more in order to lose more (weight, that is), an intriguing body of research is also showing just the opposite.  If you want to reach your ideal weight and stay there...you may also just need a better night's sleep.  A recent feature article on WebMD called The Dream Diet provides an outstanding overview of studies suggesting that both the quantity and the quality of your sleep can have a significant impact on your weight.

Research conducted at The University of Illinois showed that sleep loss can lead to substantial increases in appetite and cravings for high-fat/high-carbohydrate foods (a 45% increase, in fact!).  Another study conducted at Stanford University found a correlation between less sleep and higher levels of body fat (even more striking was their finding of a "dose effect," in that the less sleep subjects reported getting, the higher their body fat percentage). 

It's all just another great reason to log your eight hours each night.  You'll benefit in so many ways--with a healthier (and thinner!) body and a healthier (and more alert!) mind.  So plump up that pillow and start enjoying your journey toward a not-so-plump body.

Big Goal? Small Steps

We love the book One Small Step Can Change Your Life by Robert Maurer.  Maurer makes the case for breaking down big goals into small steps in order to take the fear and "stress response" out of any undertaking.  Whether you want to start an exercise regimin, reduce your fast food consumption, monitor your food intake, eat more fruits and vegetables, or change your thinking about your body, it all starts with one simple step.

Maurer uses Kaizen Theory, which is the origin for "continuous quality improvement," to make the case that small investments of time and energy, or small steps toward larger goals can yield huge benefits over the long haul.  And they do so without forcing you into a state of misery or apathy or overwhelm.  They help build momentum and demonstrate a track record for success, both of which set the stage for long-term results. 

Maurer tells the story of a single mother who had a goal to start exercising both for health and stress reduction reasons.  Like most single parents, though, her schedule was packed full and she found it overwhelming to even think about starting an exercise routine.  Maurer suggested she start by simply marching in place during the commercials of her television show each evening (which she used as her "down time" after the children were in bed).  Within a matter of months, the woman had instituted a full-blown fitness program that had a major positive impact on both her body and her mind (through reduced stress).  All of this happened naturally...organically...simply from taking one small step toward a larger goal.  Thus, no stress, no frustration, no giving up.  Just slow, steady progress that led to major positive changes.

Similarly, in Your Ideal Weight Faculty Member Deanna Davis's The Law of Attraction in Action, this method is referred to as "Taking Inspired Action."  When you take inspired action, it's a step that gives you a little charge...a burst of energy and desire...a feeling of possibility (not one of dread or hopelessness!)  So, the next time you want to make a change in your life, focus on one simple, small inspired action that will move you forward.  It doesn't have to be a giant leap in the direction you want to go...small steps will help you travel that path toward your ideal weight with conviction and certainty!

Avoid Indulging in The Late Plate

The American Journal of Clinical Nutrition recently reported that people who eat after 11:00 p.m. tend to consume an average of 514 more calories per day than those who avoid indulging in "the late plate."  Why not forego the late night snacking in favor of enjoying a healthy, balanced dinner earlier in the evening?  The correct balance of  carbohydrates, proteins, and healthy fats (roughly a 40/30/30 ratio) will help you feel satisfied, meet your nutritional needs, and decrease the potential for cravings.  Your appetite--and your waistline!--will thank you.