So, the #1 question I am asked when it comes to achieving big goals is:
“What’s the ‘secret?’ What can I do to get me to my goal fast?”
My answer to this question is always the same:
SHOW UP AND START!
I am as guilty of procrastination as anyone and it has cost me dearly over the years. I think it is natural for people to be cautious… To want all the answers… To have assurances that they will be successful… I know there are MANY people who refuse to move forward until they are sure.
But you know what? NOTHING in this life is certain! NOTHING! I have seen people with ideas for business that seemed like they would be slam dunk, no-brainer, superstar successes that fell flat on their faces. I have seen many, many people who trained for their A-race “perfectly” who never made it to the finish line.
Stuff happens! Life happens! Things happen each and every day that are outside of our control and threaten our success. All we can really control is whether or not we SHOW UP.
How many days have I dreaded schlepping myself to the pool for a swim workout or dragging myself out for a run or procrastinated getting on the trainer for a bike ride? Oh, let me tell you – many, Many, MANY!!
And yet, here’s what I know for sure…
With only ONE exception in 6 years (that fateful run in December, 2017), I have honestly say that I have never regretted showing up and getting started. Inertia is a very REAL THING!
There are days – whether I’m in the office or facing down a workout – when I just don’t feel it. I don’t want to be there… I don’t want to do the work… I’d just rather sit on the sofa and watch Netflix. And now that Deb is over in Sarasota during the week, it’s up to ME to motivate my own damned self – no one is going to do the work for me.
I have found that the ONLY thing that moves me forward is – well – MOTION! I start… somewhere… It doesn’t have to be perfect and it doesn’t have to be pretty, but I move into action and I START!
And then a funny thing happens…
The more I do, the more I want to do.
Isn’t that interesting?
So, the next time you are faced with a task that you are dreading… procrastinating… working around… justifying… do yourself a favor and just show up and begin!
We live in a culture where burning the candle at both ends is praised and exhaustion is worn like a badge of honor. Most people are continually seeking new ways to cram more “stuff” into the 24 hours they are gifted each day. Meanwhile, we are told that we need to get at least 7 hours of sleep each night.
We know the importance of sleep… We KNOW aren’t doing ourselves any favors over the long-term by going to bed late and waking up early in an effort to be more productive… We know all this and yet we still do it!
That was me! I knew my lifestyle of going to bed at 10:30 pm and waking up at 3:00 am was not great for me. Intellectually, I got it, but dialing back my wake up time still seemed to be the best option to cram more hours in my already overstuffed schedule, so I continued this regimen for years. I never correlated my “weight creep” between 2013 and 2017 with my chronically sleep deprived state.
Then, several months ago, while reading through some supporting material for my nutrition coaching certification program, I gleaned some information that was a serious emotional impact moment for me. Since then, ensuring that I get at least 7 hours of sleep each night has been a priority for me – even if it means going to bed at 8pm each night. So, in this post, I want to share what I learned with you. I welcome your feedback as you process it.
For most people weight problems are not a willpower issue; they are a hormonal issue. When the hormones associated with blood sugar (insulin), body composition and muscle growth (growth hormone), hunger and satiety (ghrelin and leptin) get out of balance, weight gain follows as naturally as the sun rising and setting. As it turns out SLEEP can be a major driver in the balance of these important hormones and inadequate sleep can be a recipe for diet disaster no matter how iron-clad our willpower may be.
So dive into it, shall we? In a study done at the University of Chicago, researchers discovered that after only four nights of sleep deprivation (4.5 hours of sleep per night), insulin sensitivity was reduced by 30%… THIRTY PERCENT!!! This means that the body’s ability to properly use insulin (to move glucose into our cells for use as energy) became completely disrupted. When insulin can’t do its job, blood sugar remains high and the excess gets stored in fat cells and in our organs. This is very bad news!
Another study followed a group of dieters who were put on different sleep schedules. When the dieters received adequate rest, half of the weight they lost was from fat. However, when they cut back on sleep (again to about 4.5 hours per night), the amount of fat lost was cut in half (55% less fat lost) —even though they followed the same diet. The study participants also reported that felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. So, even if we are doing EVERYTHING right while we are awake, we are sabotaging our weight loss efforts if we cheat ourselves on adequate sleep. AMAZING, right?
Oh, but it gets worse… We’ve
talked about our hormonal friends leptin and ghrelin before – leptin is the
hormone that helps us feel satisfied so that we don’t overeat. Ghrelin is the
hormone that stimulates hunger and makes us want to eat (oh, it also reduces
our metabolism – nice…). So, we need to control leptin (increase) and ghrelin
(decrease) in our favor to successfully lose weight, but sleep deprivation
makes that nearly impossible. Research has shown that sleeping less than six
hours triggers the area of your brain that increases your need for food while
also depressing leptin and stimulating ghrelin.
But wait, there’s more… When we are sleep deprived, our cortisol levels rise. Cortisol is a stress hormone that is often associated with fat gain (particularly “belly” fat). Cortisol activates the reward center in our brain (the amygdala) that makes us want food. The combination of increased cortisol and increased ghrelin shuts down the areas of our brain that leave us feeling satisfied after a meal, meaning we feel hungry ALL THE TIME—even if we just ate a meal.
And get this: Even ONE night of sleep deprivation can be enough to impair activity in our frontal lobe, which is the area of our brain that controls complex decision-making. As it turns out, sleep deprivation is a little like being drunk. We just don’t have the mental clarity to make good decisions, specifically with regards to the foods we eat. So, we have impaired decision making coupled with a fired up amygdala that only wants high-calorie, feel good foods and it’s no wonder that our weight loss efforts fail!
So, let’s review… When we
are short sleeping – say, less than 5 hours per night (and be honest, how many
times in your life have you gotten less than 5 hours of sleep for several
nights in a row? I know I’ve done it for MONTHS on end in the past), we are trashing
the very hormones that should be working for us regarding our weight and
virtually guaranteeing that any efforts we make to lose weight during our
waking hours will be unsuccessful.
What if the struggles you have had with your weight were not the result of some failure of willpower or some loss in the genetic lottery, but rather just the biological result of not getting enough SLEEP? What if?