Tips for Seniors Who Want to Burn Body Fat and Get Better Sleep

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Please check out this fantastic article by Karen Weeks of Elderwellness.net on optimizing sleep in older individuals.

By Karen Weeks

karen@elderwellness.net

It’s a well-known fact that we burn calories while we sleep. Therefore, the higher the quality of our sleep, the more fat we will burn throughout the night. But sleep and body fat are even more intertwined than that. Lack of sleep, which is common among seniors, can lead to weight gain, and excess body fat can impede your quality of sleep. It’s a vicious cycle.

If you’re a senior, there are steps you can take to maximize the calories you burn during sleep, and there are also practical things you can do throughout the day that will help you reduce body fat and get better sleep. Here’s what you need to know.

Eat Better

Eating well is a cornerstone of healthy living. And yes, it can even help you sleep more soundly.  If you’re super busy and fast food is a part of your normal routine, consider getting an electric pressure cooker. That way, you can cook fast, healthy meals at home and avoid the consequences of fast food. Before you buy anything, check out reviews of various pressure cookers to compare quality, prices, and ease of use.

It’s also worth considering that there are certain foods you can eat late at night that will give your metabolism a boost, which will help you burn more calories in your sleep. Protein shakes, pistachios, plain yogurt, strawberries, and cheese are just a few examples of healthy late-nightsnacks. Just be sure to keep the portions under control so that your body isn’t working too hard to digest, which can keep you from falling asleep.

Get a Move on It

Exercise is another thing that can help you lose body fat and get better sleep. Not only that, but it also comes with a number of mental health benefits, such as improved self-confidence and reduced stress, anxiety, and depression.

There are many types of exercise that are safe and beneficial for seniors. Many older adults opt for low-impact movements like swimming, cycling, brisk walking, and using the elliptical. The important thing is that you find something you enjoy and that you do it for at least 30 minutes a day, even if you need to break it into 10- or 15-minute segments.

When you have a solid exercise routine, you will have more energy throughout the day and it will help you feel more tired by bedtime. Morning and afternoon routines tend to work best for improving sleep, as exercising in the evening can make it difficult to fall asleep.

Establish a Killer Bedtime Routine

If you want to get better sleep and burn off more calories, you need a bedtime routine. This can include anything that helps you fall and stay asleep. Try to go to bed and wake up at the same time each day (even on weekends). Also, try a variety of activities that help you wind down and get ready for sleep. Taking a warm bath, listening to soft music, practicing yoga, meditating, and reading a book are all things that can put you in the right frame of mind to drift off.

Make Your Bedroom Dark, Quiet, and Cool

Your bedroom is also important when it comes to healthy sleep, so make sure this space promotes relaxation by keeping it dark and quiet leading up to bedtime and throughout the night.

Keeping the temperature a little cooler can improve sleep as well. Moreover, consider removingthe use of electronic devices (e.g., smartphones, tablets, TVs, etc.) from your bedtime routine, as the blue light emitted from the screens can be a sleep disrupter.

If you want to reduce your body fat and get better sleep, make sure you’re following a healthy diet and exercise routine. Also, create a good bedtime routine and turn your bedroom into a sleep haven. Just because poor sleep is common among seniors doesn’t mean you have to accept it as your fate. Making little changes like these might be all it takes to help you improve your overall health and well-being.

Keeping Pace With A Crazy Schedule

George Kontaxis shoot

The last few weeks have been NUTS. I am talking about day after day of so many shifts in my schedule and demands on my time, that I am torn in many different directions, and cannot focus on a darned thing. When this kind of chaos ensues, I begin to lose items, certain basic vocabulary terms escape me, and I feel like I am rushing by everything and everyone, like a bullet train zooming through a bustling cityscape.

For the life of me, I can’t find a gray tank top which I had recently purchased and put…somewhere. I honestly can’t remember where. This isn’t like me, because I am VERY organized, to the point of having all of my clothing organized by color, sleeve length, etc. So why can’t I find that gray top?

I literally run around in my bedroom, grabbing for clothes, rushing, trying to keep up with the stressful demands of being in so many places all the time. It’s starting to get old. Forget about having time to read a book, or watch a TV show, because by the time the dust settles from the crazy days I have been flying through, the notion of blissful sleep is so seductive that I don’t want to do anything else.

What keeps me from unraveling is the consistency I demand with my eating habits and my workouts. I am not joking about this. Despite the insane schedule I have been juggling lately, I still weight train six mornings each week. I attend lyra class one to two evenings during the week. My meals consist of clean foods like chicken breast, salmon, tilapia, green beans, asparagus, brown rice, quinoa, avocado, almonds, oats, and Greek yogurt. I have been drinking plenty of alkaline water. I have also been consistent about consuming MitoXcell every morning (I LOVE this supplement and intend to post more about it when I get a chance to breathe!), and I also take my regular supplements (like turmeric, CoQ10, folic acid, etc.) daily. My energy levels have been decent, and my mood has been generally great, with only a couple of stark exceptions.

There are two days next week which I have designated as clean up and organization days, and I desperately need them. During those days, I will perform the deep cleaning throughout most of the house which the housekeeper always neglects, I will reorganize cabinets and drawers, clean up the garage and patio, and find that gray top!

Why Diets Don’t Work For Weight Loss

food snsg

Please check out my latest article for Sports Nutrition Supplement Guide! You can access the article directly here:

http://www.sportsnutritionsupplementguide.com/eating-plans/tips-for-a-healthy-diet/item/1577-why-diets-don-t-work-for-weight-loss

Of if you prefer to read it here, I have included it below.

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If you are like many people, you probably have been led to believe that the only way to effectively lose weight is to practice severe caloric restriction. However, if you are always struggling to lose those last 5, 10, or 15 pounds, and are frustrated because you tend to lose some weight, only to gain all of it back plus some extra fluff, then it is highly likely that you have damaged your metabolism via severe calorie restriction.

There is a very good reason why the weight loss and diet industry is so successful, and why certain well-known weight loss programs keep their customers coming back. Most diet plans doom their clients to failure, because they don’t provide enough caloric fuel to keep the body happy, so it becomes sluggish, and the metabolic rate drops in an effort to make the body more efficient at running on low fuel.

When you consume a very small amount of calories in an effort to create a significant caloric deficit, you can potentially wreak havoc on your metabolism by causing it to slow down. Why does this happen? When there is no food to break down, the body’s furnace slows down and becomes so sluggish that when you actually do eat something, your body is less equipped to break down the food quickly, and instead stores it as fat. Depriving yourself of food also causes sharp drops in blood sugar, robbing you of energy and increasing insulin resistance. Increased insulin resistance over time can precipitate the development of diabetes.

Other consequences of skipping meals include the following:

• Malnutrition – If you do not feed your body regular, balanced meals, it is highly likely that you are depriving it of essential nutrients. Malnourished states can lead to weight gain, poor health and progression of disease over time.

• Poor concentration – This is due to the depletion of glycogen stores which occurs. The brain simply does not have enough fuel to run on, resulting in fogginess.

• Hunger pangs – When you skip meals, you may experience intense feelings of hunger along with anxiety, dizziness or nausea. In addition, such feeling may lead to overeating when you finally sit down to eat something. Loading the body with a large meal is overkill, and leads to poor digestion and absorption as well as increased storage in body fat stores.

Do yourself a favor and practice the following guidelines. If you do, you will be rewarded with a healthy weight for a lifetime.

1. Don’t skip meals.

2. Make sure to eat enough protein to sustain your energy levels and satisfy your hunger.

3. EAT BREAKFAST.

4. Commit to healthy meals.

5. When you turn to snacks, make sure healthy alternatives are available so you aren’t tempted to reach for a nutrient-poor convenience food.