5. NOT GETTING ENOUGH SLEEP
Experts recommend for optimal cognitive function, adults should get between 7-9 hours of sleep every night.
But a 2013 Gallup poll found that 40% of Americans get less than 7 hours sleep, with the average amount of shut-eye being just 6.8 hours.
In addition to impaired cognitive function, a lack of sleep can also contribute to weight gain.
A study in the American Journal of Clinical Nutrition found that when participants were sleep-deprived, they consumed more calories (but expended the same amount) than when they received 9 hours of sleep.
A lack of sleep can also slow digestive function and increase cortisol levels, which can lead to overeating.
Here are some tips for getting a good nights sleep:
- Set a reasonable time to go to bed, and stick to it
- Unplug – don’t lay in bed on your iPhone or laptop
- Set the room temperature to 60-67 degrees, which is considered optimal for sleeping
- Make sure you have a good, supportive mattress and pillow
If you’re unsure of the quality of your sleep, then I recommend investing in a sleep tracker like this one, which monitors how long and how well you sleep.
6. GOING “FAT-FREE”
Fat has long been considered the devil when it comes to weight loss. Walk down any aisle in the grocery store and you’ll see “fat-free” advertised on everything from milk to mayonnaise.
But not all fats are created equal. While you definitely want to be avoiding hydrogenated fats, other fats like monounsaturated and polyunsaturated fat are both beneficial to overall health and can contribute to weight loss. Healthy saturated fats such as what’s found in coconut oil is also beneficial for weight loss.
Monounsaturated fats help to lower cholesterol and reduce the risk of coronary heart disease while the polyunsaturated fats found in avocado’s contains essential omega-3 fatty acids, and may lower your risk of heart disease and Type-2 diabetes.
And because fat is highly satiating, it keeps you feeling full for longer, making you less likely to snack on empty calories.
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