To Optimize Weight Loss Hone in on Your Sleep Quality

Not many people realize the full importance of sleep in their lives. While everyone knows that if you don’t get enough sleep you’ll be tired the next day, fewer people understand the complexities of what your body is actually doing while you sleep.

In fact, your body is extremely busy while you’re sleeping, and it’s just your brain that’s in a subconscious state. While you’re asleep, your body takes that time to perform a wide range of important hormonal and metabolic processes so that your body will be well rested and prepared for the next day.

Among these processes are multiple weight-related hormones. While you sleep, these hormones all kick in, performing various tasks regarding weight loss. Throughout the day, you might have worked out, dieted properly, and done everything correctly, but that work doesn’t really translate into any actual results over the course of the day.

All of those changes occur while you’re asleep and while these hormones are kicking in. These hormones have many different jobs, including breaking down fat molecules, flushing out your system, and working with your metabolism to fully process food.

The effectiveness of these hormones can be affected by the amount of sleep you get, as well as the quality of the sleep you get. For example, if you’re only working with three hours of sleep, and you were tossing and turning throughout it, your hormones won’t have had enough time to fully complete their jobs before you woke up.

On the other hand, getting a full eight hours of good sleep will allow your body’s hormones to get a lot more work done, leading to better results seen from your workouts and diets.

There are a few ways that you can help increase the amount of sleep you get, as well as your quality of sleep. First, you need to get on a consistent schedule. Set yourself a specific time each night that you need to be in bed by, and have alarms set to wake yourself up in the morning.

If you have trouble sleeping, try simple fixes like getting a heavier blanket or changing the stiffness of your pillows. Some have also taken to using scented oils to help them fall asleep, using soothing scents that allow them to relax.

Along that same track, you can also use melatonin pills to help make you a bit more tired at bedtime so that you not only have an easier time falling asleep, but so you stay asleep throughout the night.

Will 2019 Be the Year of the Pioppi Diet?

Every year, new dietary trends arise from various health and fitness enthusiasts as well as dieticians. In past years, we’ve seen the rise of diets like ketosis, paleo, veganism, and more.

All of them have their own benefits and drawbacks, but a new diet is on the horizon going into 2019: the Pioppi diet. The Pioppi diet is based off of the dietary habits of the people in a small town in Italy called Pioppi.

It began trending around the UK, and has started to spread around the world. Having been based off of an Italian town, this diet is similar to the already existing Mediterranean diet, but it has a few different tweaks that set it apart.

One of the main restrictions of the Pioppi diet is that it heavily limits the amount of carbs and sweets you can eat, but is otherwise high in fats. This means a lot of your diet will be spent eating things like nuts, beans, or veggies.

It also doesn’t allow the consumption of red meat, so you’ll likely be sticking with just chicken and fish for your sources of protein. One of the unique features of the Pioppi diet is the weekly fast that it incorporates.

Fasting once a week allows you to clean out your system thoroughly, which can help take excess fats out along with it. In a way, this also incorporates parts of a ketogenic diet, by severely limiting the amount of carbs you take in.

Due to the fact that Pioppi is a small and somewhat low-income town, the people there often eat much smaller portion sizes. This is also incorporated into the Pioppi diet, though it’s also just a good general rule when it comes to dieting.

Portion sizes are a major cause of weight gain in western countries, because while the food may be healthy, too much of anything can be a bad thing. The main reason that Pioppi was chosen as the town to emulate for dieting is that the people are notably more healthy than other average towns.

The citizens there have been shown, on average, to have longer lives with less serious diseases, including lower rates of Alzheimer’s and diabetes. Many dieticians and other medical professionals have attributed the better lives of the people in Pioppi to their dietary practices.

This diet can help just about anyone improve their physical health, both in regards to weight and to diseases.


For a comprehensive and day by day guide for how to lose weight on a healthy diet you can grab a copy of my new kindle/paperback book "7 ways in 7 days to Lose 5 Pounds" that has just been published as part of my Natural Health and Beauty book series that are available to buy online at places like iTunes, Amazon and Lulu.

What You Can Learn from Weight Watcher’s New Branding

You may have heard by now that Weight Watchers has undergone new branding. The reason that the company has done this is because over time, thoughts and views about dieting have changed.

There’s no longer a concentrated focus on just dieting because people striving to lose weight need more than that. In order to keep up with the changing consumer outlook on what getting in shape should be, the company took a fresh look at losing weight.

Instead of solely focusing on dieting, Weight Watchers decided they needed to approach losing weight as a journey of wellness. Instead of only getting the weight off, it’s a total evolution into what helps a person reach what’s best for them.

It’s a better approach to your health. You can take a page out of Weight Watcher’s book to use their changes in your own life. Whatever your goals are, you can take the focus off of dieting and instead choose to look at losing weight as a journey into well being.

Choose to get rid of the extra pounds that you want to lose by focusing your attention on consuming meals and snacks that are healthier for your body. This will give you a lifetime of new eating habits that are good for you rather than limiting yourself to a diet that’s just focused on losing weight.

Like the Weight Watcher’s new branding difference, you can make sure that you’re less sedentary than you were. By choosing to exercise or be more physically active, you’re taking steps in the right direction.

You’ll also want to make sure you get rid of the negative self talk or defeatist attitude and focus your mind on what’s good, on what’s healthy and what’s positive. A positive attitude can go a long way toward keeping your motivation at a high level.

What Weight Watchers did with their rebranding was to shed the connotation about weight being the all important phrase. They’re using in their branding exactly what consumers are looking for and that’s a healthy lifestyle that’s obtainable.

Something that the company is doing even through the change is it’s still relying on a system of awards for positive behavioral changes that are healthy. These changes are things like going to the gym or paying attention to what you eat.

You can follow the same system even if you don’t necessarily follow the Weight Watchers. You can track your good habits and reward yourself when you accomplish something that leads to a healthier lifestyle. Decide what your own rewards system is going to look like and what prize you’re going to give yourself when you reach each of your positive change goals.

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