Important factors in Dieting: Sleep, Water intake, Activity, Mindfulness

When we start dieting we have entire focus on what we eat and which is very obvious but there are other important factors which also affect the process of dieting.

In this blog we are trying to give you awareness about these important factors which you should give importance to success in your dieting.

Let’s see these factors one by one:

Sleep Quotient:

For how many hours do you sleep in night?

a. 4 to 6 hours

b. 7 to 8 hours

c. 9 to 10 hours

Do you get good night sleep?

· Yes

· No

If your answer for first question is either a or c and answer for second question is ‘No’ then your sleep quantity and quality is not enough which means your body is not well rested.

You are not having a sound sleep pattern, which means you will not score up to the mark on Sleep Quotient.

Even sleeping for long hours is not a good sign and shows bad sleeping pattern.

The most immediate effect you have is heavy headedness throughout the day. Some visible signs that appear are bad condition of hair, skin, nails and eyes.

Low Sleep Quotient results in poor immunity and you will fall sick often.

Other issues related to low Sleep Quotient are:

· Weight Gain

· Affected Concentration

· Cancerous Tumours

· Sexual Problems

· Poor Mental Health

· Increased stress

· Anxiety

· Alzheimer

Sleep Quotient is related to the body clock and any imbalance in it results in poor fitness levels.

You will observe that all sport persons focus on higher Sleep Quotient to improve their performance on ground.

Sleep is very essential for our body’s recovery and repair. The R.E.M (Rapid Eye Movement) sleep state or the deep sleep state is responsible for this.

Sleep pattern follows a Circadian Rhythm or body clock and hence you will find that when you work opposite of it your wellness goes for a toss.

Madhuri was a call centre employee working on night shift in Mumbai. She was 27yo, height around 5.3’ but weighed around 64kgs. When the whole Mumbai was fast asleep she was working in her office. She used to reach home by 5am and would try to sleep by then but the noises and sunlight outside would make it worse for her.

We helped her to make some important changes in lifestyle by changing her diet and helped her with a Hypnosis which helped her to great extent. She fought her obesity and became fit. FittQGurus helped her to beat the body cycle and still become fit.

Impact of poor Sleep Quotient on dieting:

If you have poor sleep quotient, then you tend to consume more calories.

Poor sleep quotient impacts 2 important hormones, Ghrelin and Leptin.

Leptin is a hormone released by fat cells to stop hunger and give fullness while Ghrelin is a hormone released by stomach to signal brain about hunger.

When you have poor sleep quotient, your body secrets more of Ghrelin and less of Leptin. Thus making you eat more and affects your dieting significantly.

Water intake Quotient:

Are you feeling thirsty right now? Do you feel thirsty at any point in a day?

· Yes

· No

Did you drink water in last 2hours?

· Yes

· No

Do you count how much water you drink daily?

· Yes

· No

If the answers of the above questions are mostly negative then there are good chances that you are dehydrated right now, and you don’t even know that.

Fatigue, joint pains, hand and legs pain, headache, throat pain, hunger, dizziness are some the effects of being dehydrated. Kidney stone and other kidney issues are extreme effects of drinking low amount of water.

We are conditioned from childhood to drink water only when we feel thirsty that we missed the very important aspect of being healthy and fit. Drinking low amount of water is a route cause of many issues in the body.

Most of the time in a day when we feel hungry, we are actually thirsty and our brain deceives us into feeling of hunger.

The other visible impacts of drinking low water are on the conditions of Hair, Skin and Eyes. If you notice even slight dullness in these parts, then increase water consumption immediately. When you start drinking adequate water you start seeing immediate effect on skin and hair texture and in your overall energy levels your body ache will be gone.

Water is life. It forms around 67% of our body. It is very important for the internal wellness of our body as it safeguards our internal organs. Most of the time when the Water Intake Quotient goes down it opens Pandora’s Box for many illnesses for a person.

Simple technique to follow is deciding the quantity of water that you should drink and divide in different parts of the day. There are several Apps to help you give reminders to drink water.

How to decide exact quantity?

Ideally one should drink 4 to 6 litres of water. If you are doing regular exercise, then you should drink 6 to 8 litres of water. There is a simple method to decide this but keep in mind that you get some quantity of water through your food, fruits, juices intake as well.

The method to decide water intake:

Your Weight in Kg: 80kg

Divide this by 2/3 (67%) = 53.33

Divide this by 8 = 6.67

Which means you should drink around 6 to 7 litres of water. If you do exercise are active for 30minutes per day then add 0.30 Litres for every 30 minutes to it and so on. This is a simple method to understand your water requirements.

Impact of poor Water Intake Quotient on dieting:

Drinking water alone doesn’t help in weight loss but when you drink less water, your body gets dehydrated and you lose less weight. Mostly you tend to miss understand thirst for hunger and eat a lot of unwanted calories.

Activity Quotient: