Health & Family Losing weight

I must admit, I don't sleep enough. Nowhere near enough.

Tend to fall asleep easily when I go to bed (around midnight) but wake up about 4-5am and from there, it starts to get a little shallow.

Take this morning for example, I woke at 5am and couldn't fall back to sleep.

Any tips from anyone who was a light sleeper/partial insomniacs but now gets their full 8-9 hrs?

 

I can tell you what I take to help me get my sleep insomniac.
I take 5-HTP and Vitamin D capsule.

NOTE: Not a medical advice.

 

I took all the clocks out of the bedroom. Now if I wake up I have no idea what time it is and I find that helps me get back to sleep.

 

No, I am a sprint athlete.
Relative strength is key.
Strong at a light bodyweight.

 

I’ve started drinking Kefir before sleep since the start of this week.
Seems to help with sleep and dreams.

 

Have you tried listening with earphones to stand up comedy or anything you like? You may fall asleep listening to them and not thinking on your other conversations. My best friend uses this method and it works well for him.

 

I've been listening to sleep hypnosis posdacts on spotify lately. Seems to work well

 

Michael Seeley sleep hypnosis on you tube is effective for me

 

I tend to believe in the old saying that what gets measured gets managed. Most of my weight gain occurs not from what I eat but how much of it I eat. What I decided to do was to measure things according to cups and serving sizes to see whether I was eating the right amount of things or not. Vegetables are about the only thing you can eat lots of serves per day. I think everything however is very individual. Lots of diet experts talk about eating more fibre. Every time I go too far with that idea causes lots of digestive issues and pain so I don’t do that now.

 

Are you tired during the day? Do you feel like you need coffee to go through the day? If not, then i don't think that is an issue.

It can be a lot of things waking you up early like too much caffeine throughout the day, stress, hereditary causes...
Check the below podcast if you have time .Tons of great info:
The Science of Sleep & How to Perfect It

 

I have been using this kind of simple formula.


https://idph.iowa.gov/Portals/1/Files/WIC/svg_size_engligh.pdf

 

I wasn’t aware until recently that the GP can prescribe medication to assist with weight loss.

As I understand it - there are some types which reduce appetite/urges to eat, and other types which increase metabolism.

I’m not 100% on details, but it may only be for those who are obese and for only a short term.

Might be an option to consider.

 

Hubby took hot yoga classes and cold showers after the class at nights. Problem with waking up in the early hours disappeared.

 

We've both been on Keto at our place & have lost 20 kgs each (both 60yo)
It's been the easiest lifestyle change ever & cannot believe the change.

Blood pressure down
Blood sugars down
Cholesterol down

A six pack may be beyond me at this stage but I'm never been this weight (64kg) since early 20's so I've had to buy a complete new wardrobe.

 

With cholestrol, apparently for MOST people, changes in diet only work with 20% of the population. The rest (like me) are genetically predisposed. Have been on statins for the last 6 years or so.

I think I peaked at 6.9 at once stage (and I wasn't fat or reckless with my diet). Went on 5mg Crestor and levels have hovered around 4 since.

Last, most recent blood test I was 3.9.

 

This!! Whatever works for people...you just got to find out what works for you. But yeah, it's mostly diet. No one can truly exercise off bad food....exercise is just an addition or nice to have on top of a clean diet.

I can't stomach fasting and I sleep about 7 hrs a day ... still less than ideal as I sleep mostly between 12:30 and 1am but working on it.

 

I don’t believe this is always the case.
Have you seen the legendary swimmer Michael Phelp’s diet?
I personally remember doing a really busy period of work for about 6 weeks, 7 days a week.
Ate all sorts of fast food, burgers, chips, KFC, pizza, etc for convenience morning, noon and night for pretty much every meal, prob about 40yo at the time.
I lost weight and was probably sub 10%bf, which is lean enough to see abs and clear muscle separation.
Physically my body was in pretty good shape from work alone, no exercise although physical work is about as functional as you can get, internal health was probably not so good though….
Calories in, calories out generally holds true, but there are some cases where other things come into play.

 

Always exceptions I guess to the rule and if you are lucky enough to carry those genes, great but for the majority, highly unlikely.

Personally for me, my body cannot cope with that sort of diet....

 

Remember you sweat whatever flavour you consume.
I could clearly remember a Croatian brick layer. Whenever he was in the smoko area. You could smell him 2 blocks away.
He loves his garlic everything apparently.