Getting enough quality sleep is essential to achieving your weight loss goals. Studies show that sleeping less than 7.5 hours a night curbs the hormone Leptin, which makes us feel full, and actually amps up our levels of Gherlin, a hormone that makes us feel hungry. So when you have an unending appetite and no matter what you eat you never feel full, you’re bound to overeat. When this happens continuously, the weight starts to pile on. Enough sleep is essential to your mental state as well, keeping you energetic and focused.

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Some experts believe that nearly 80% of people are living in a state of chronic dehydration. Drinking enough water isn’t only essential for its own sake, but also because our bodies often confuse thirst with hunger. When this happens we end up running to the fridge and grabbing a quick food fix instead of just drinking a nice big glass of water, which is what our body is actually craving. Make it part of your routine to get enough water every day.


The formula is simple. Take your current weight and divide it by two. That’s how many ounces of water you need to drink every day. Drink more if you like, the more the merrier in this case, but make sure you always get this much each day. You can also use water to help control how much you eat during meals. Drink a large glass before you start eating. Try it. You’ll feel full faster.

A Sensible Meal

One of the easiest ways to ruin your progress is to overdo your meal each day. You can erase many of the benefits of being diligent all day in one meal or snack if you’re not careful. That’s why it’s so important to be sensible in your meal choices each day.


Here are some quick tips for keeping your meals sensible:


  1. Always include green, leafy vegetables in your meal. Fresh or steamed is ideal.
  2. Keep your portion size to about the size of your closed fist. This is doubly important for starchy foods like potatoes and rice. With vegetables you can be a little more flexible.
  3. Cut your food up all at once before you eat it rather than as you go.
  4. Drink a large glass of water before you begin eating your meal. This will help you feel full faster and hydrate you at the same time.
  5. Use a smaller plate.
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Did you know? You can add as much as 14 pounds of extra weight per year, just by not getting enough sleep! When you sleep less than 6.5 hours, you are cutting into your last REM sleep cycle, which is when your body uses the most calories.
Take an empty milk jug or several empty water bottles and fill them up each morning to the amount of water you need. Make it a goal to drink all of that by the end of the day. This way you don’t have to bother tracking it manually, and you know you’re getting enough water. Below is a chart to show you how many ounces are in various containers so you can decide what to fill each morning.
Did you know? The body needs 6 types of nutrients to function, grow, repair itself and get energy:
You can get more out of your meals just by taking smaller bites and chewing slowly, multiple times. Aim for 20 chews per mouthful. It’s better for your digestion and you will enjoy your food longer!