SLEEP DEPRIVATION CAUSES WEIGHT GAIN!

Could lack of sleep causes you to gain weight? Yes and why?

This is because you will automatically go for comfort food when you are restless.

Diagram 1: example of comfort food

Think about it: If you are feeling sleepy at work, you may be tempted to reach for a cup of coffee (or even several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and went to a fast food restaurant just to settle your dinner as you have no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

It is a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health.

When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods.

The immediate result? You may be able to fight off sleepiness. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

How to know whether are you suffering from sleep deprivation? The symptoms are such as feeling tired or drowsy at any time during the day or being able to fall asleep within 5 minutes of lying down in the evening.

If you did not get to rest well at night, the organ in the body will not get to activate the recovery process. Therefore, the toxins in the body will not be secreted but only accumulated in the body. You will eventually gain weight especially when you consume the comfort food which consists of high amount of sugar, because those sugar will deposit in the adipose tissue and consequently causes your body weight to increase.

Furthermore, lack of sleeps will make you feel restless. When you are fatigue, you will generally move slower. You will also feel unmotivated at most of the time. Therefore, it affects your work performance. This may lead you to stress.

By eating comfort food or sugary food, it will not help you to release stress. Studies show that eating sweet food no longer can make a person happy. Sugar can't de-stress anymore but cause distress.

It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will drop and not function properly.

The National Institutes of Health (NIH) suggests that most average adults need about 7 to 9 hours of sleep each night. Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones.  Two hormones that are key in this process are ghrelin and leptin (Refer to the diagram 2 below).

 

Diagram 2

Ghrelin increases, appetite increases.

Leptin increases, appetite decreases

Ghrelin

A hunger-stimulating hormone that appears to be a stimulant for appetite and feeding. Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.

Leptin

A protein produced by fatty tissue which is believed to regulate fat storage in the body. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.

How to control these hormones? By eating solid proteins, such as lean meats and nuts in your meals, you stay satisfied longer. Eat simple sugars, and you will be spiking ghrelin. Experts recommend you to keep an emergency stash of safe foods such as vegetable juice, a handful of nuts, cut-up fruit and vegetables so that you can keep the hunger at bay.

In conclusion, poor quality of sleep may result in weight gaining. It could also leads to high blood pressure, diabetes and eventually increase the chances of having a stroke or heart attack. Prevention is better than cure. Get enough sleep to prevent unnecessary health issues.

 

Couldn't rest well at night due to the fast pace of life in the city? Read this! http://dailyburn.com/life/lifestyle/cant-sleep-tips/

What will my Life Be If Without Zumba?

I just realised that I have been teaching Zumba for one year now. Well, Zumba of course made me feel better, look better and of course eat better as I get to spend my own money, so generally I can eat what I want.
 
Actually Zumba take the most time out of me, I usually will take a long time to choreograph and memorise the steps as I did not have any experience on it. But still anyone without any background can take up this fitness dance. As William Hung from American idol said "I am not a professional singer." Still, he is so famous today. Sometimes people will tend to think a lot stepping out, this causes delay and procrastination which lead to lacking of courage to take the first step. Well, after I took Zumba license, it has totally change my life.

Today when I think of it, I feel funny! To me, No Zumba means No Money! Haha, cliché answer? Lol! I love music and dance so much, so probably I will be ending up in clubbing culture. Can't imagine that! Well,, I started Zumba in gym, so I would say If no Zumba, I won't be addicted to go to gym everyday. I go to Celebrity Fitness gym and my friends told me that it is a famous place that have many Gays. Hmm...It is so true, out of 10 guys who I know in this place are all gays. Nevertheless, I never have prejudice on LBGT. I would say it's my privilege and honour to get to knowthem. Hmm..sounds fishy! But at least they treasure me and treat me better than real man out there.

I still remember when I was small in primary school, most of the boys dislike to talk or be friend with me because I am fat and ugly. Even if someone is good to me, their purpose will be to know my best friend who is actually one of the prettiest girl in school. This actually caused me to have phobia interacting with male since then.  In secondary school, I was transferred to a Malay school where they love separating genders: different gender cannot sit together, cannot use the same staircase, cannot exercise together, cannot eat together. Eventually, phobia got worst.

Why I joined gym? I want to lost weight.
Why Celebrity Fitness? My best friend signed up.
Expensive, Why signed up? The salesperson is good looking and persuasive. (LOL, now I don't think he is)

Yeap, first impression is very important. Especially when comes to interpersonal communication,  grooming is important so to build a stable primacy effect.

To me, gays are generally nice people (or are those people that I met are good?!) They will take care of me when we go out, they are polite, good looking, they will even cook and bake for me!!! Wow, how I wish they are straight! I really wonder how to bend them back....LOL!

Ever since I know gays, I began to talk to them and I feel very comfortable when with them as I know I will be very safe since they have no interest in girls. But thanks to them, I no longer have phobia talking to a male.

I have a friend who always say " God is fair!"

Quite true also, gays are literally near to perfect! The only thing is they prefer same gender.
As a true friend, I just hope they can find their owe happiness and get a compatible partner. They are just like anyone else, a human who need loves and cares. Lol, actually everyone deserves that!

A Student's Dilemma

     I wonder, should I go class? Every time when I wake up in the morning for 8am class, I will count how many time did I skipped the class. But yes, I hardly skip classes, my attendances are nearly full. This is because I feel guilty if I skip it. On the other hand, there is also a realistic reason which is I must go because I already pay for the tuition fee. So I must not waste money, I must earn the knowledge. Logic! I pay to gain knowledge and the ultimate goal is to obtain the certificate.

     Many students don't really care because they can self-study at home, but I can't since I don't have the determination and discipline. Most of my friends thought I'm a hardworking and smart student because my face say so. LOL! What do you mean by " see your face also know your result sure very good one." Haha, are you saying I'm a nerd? But I don't wear spectacle.

     That's right! Everyone always has a perception. They always have pre-judgemental without understanding or seek for clarification before they judge. Even my Academic advisor also said, by looking at us, she knew that we are good students. Well, we are good students indeed, we are obedient and respectful. We do our homework, we care for the grades because we care our face.

     The main obstacles now is our own. Own self , self-centred are the main enemy. I want to save face, I feel guilty if skip class, I pay for the tuition fee that is why I go to class to acquire knowledge, I did not wear specs so I'm not nerd, I work hard and obedient because I want to achieve good grades. So many "I"........I once heard the story, why Christian symbol is a "I" symbol with a horizontal line in middle? That is because, Jesus want his followers not to be self-centred, therefore, he cross the " I" and it became "+" sign now.

     Only if I was not that self-centred and emphasized so much on face-saving, not being so stubborn, I will probably now graduated in UM at this age. Human shall never regret on losing things that they aren't supposed to have, so I'm still considered lucky that I'm here to study at UTAR after two years of working life. At least I can still come back to study, we never know how much others' want to go back to study life but they can't as they have too many dilemma in life.

A Rotten Samaritan

     A rotten Samaritan is a direct translation from Chinese words which its meaning is someone who being over helpful until he or she forgets about themselves. They are always afraid of troubling people and therefore, they will do everything by themselves. They will hardly ask help from others. But if others asked for help, he or she will still help regardless how busy are they, they will hide their feeling no matter sad or angry. You may call them stupid, but still they happily exist in this society.

     If there are no such people, no rotten Samaritan, the world may simply go crazy. Because these are the people who always absorb and accept the rubbish that people throw. Listen and console others when they are sad, help when others almost give up, to motivate when someone is deeply in desperation. The Samaritan always help others. But where do they go when they are in need?? to another Samaritan? No...as they always afraid to share their problems with others, they will not want others to hear their sad story because to them sharing negative thought is a bad karma.

     Therefore, what they can do is just slowly find a way or a place to release their tension and stress. Find a dark corner and cry. These people are strong, they will get recover by themselves fast. There will be 2 sides on every human being as usual: the angel and the devil. In these rotten Samaritan, the angel will always win, because karma will protects these people. It will not let this amazing people live in despair.

     Just like a clown, even though it is his job to cheer people up, but he is not necessarily need to be that cheerful, he just need to wear that persona when he works as a clown. When the working hours end, he takes off the persona and live like a normal human being. No matter how sad he is on that day, the power of recovery lies within, he will find that way to get rid of negative emotion.

     Inside my mind, there is always an innocent and cheerful me, but the pressure of society somehow force it to stay inside peacefully, until I go for a holiday....I release~~~~~~Weeee~~~

    

MH370 confirmed crashed.

     The whole world is sad when we received confirmation of news of MH370 crashed into the southern Indian Ocean. In the so many days of searching, they always reply reporters' question by saying that no confirmation and no proves found and therefore they could not reveal much information out.

     However, what has make Najib to confirm the plane crashed and all passengers and crews are dead when they only received the data from the satellite without even finding a single body? They seriously confirmed? Or is just they are tired of searching it after 17 days.

     Because of this tragedy, most people are sad but at the same time, most country are laughing at the ways Malaysia government handle this issue. One of the great example will be the Raja Bomoh ceremony in KLIA where he predicts the flight is safe by just looking through some fruits like coconut. When the whole world is tension and worried about people's lives, why at the first place they appear and grab the attention? or maybe their appearance are just trying to chill the situation.

     After 17 days, did our government get tired of searching and therefore simply conclude the plane crashed and then end the rescue mission? Maybe our resources are not enough?

     As last time there is one same encounter of France flight went missing as well, however, they only managed to find it after 2 years. I really wonder will the searching force continue the mission or just call it off.

     Sometimes I prefer to believe the Raja Bomoh, at least we can still keep a hope that the flight is safe and will be back soon. By believing so, at least we are keeping our mind positive and sending good signal to the universe in order to bring back our MH370. Amitabha~

been years~~

     It's has been 6 years that i'm a vegetarian. Every time when people asked do I actually miss eating meat, I hesitated and answered "No". Well, I can only answer No not because i'm not attracted by meat but rather if I answered Yes, I will feel extremely guilty. Somehow by saying No actually keep me resist from eating meat as well.

     However, after so long of being a vegetarian, I did not actually lost weight but rather keep gaining weight. Last week, I consulted a Chinese sensei. On the first second I sat in front of her, she started to point out most of my sickness without me telling her how I feel. She suggested me to drink beef soup so I can have enough iron in my body as I have Anaemia. But my problem is I'm a vegetarian. The moment she heard I said the word vegetarian, she started to scold me why I did not take good care of my body. She warns me if I keep continue with this diet, I will have many illness coming soon.

     After a day, I started to think and would like to give it a try on meat just to see any changes on my health. Therefore, I went to McD and ordered a box of nuggets. I don't know why I couldn't taste anything on it. The nuggets were tasteless for me. Is my taste bud still okay?

     How if my taste bud is just tired of being tasting meat? Just like now human sometimes tired of their job. Could we actually just escape from it? Could the body cell just go apoptosis because it is tired of working? sometimes we are just used to hide ourselves from problems, we do not want to face it, we tell our brain that we are totally fine. The brain will then signal our nerve and release hormone to the body to calm ourselves down. Is this a process of self-cheating? I would said yes, once a human constantly treat own self that way, It will affect the body system tremendously, the hormone imbalance will show on the face when the pimples pop up usually. However, to the most serious part, a person may burst into depression.

     Everyone usually likes to say, just release it out, tell somebody your problem, go for holiday...so easy meh.....I still think talk to myself is better, even though it may sound creepy, but I  think this is the not bad thing to do. Today I learned the topic "how to increase self-esteem" in Interpersonal communication class, the first thing is we must attack the self-destructive belief, we must start to believe in ourselves that we are actually good, responsible of our own, we have to believe that we are special. The main key is to be positive. Let just try.

    

Be appreciated to our public transportation~

     Everyday when I take bus, I will get to see many different types of behaviour walking down the streets. To me, public transport is my one and only transportation mode and it is very important for me not to miss the right timing to get into the bus. Therefore, every time when I see a bus, I will run as fast as I could to reach and get board. However, there are always people who don't really show how much they need the bus, instead, they would blame the bus not to wait for them.

     Every time before the day I go out, I will plan the next day outing as in what time shall I get ready to out so that I will be on time and be punctual to reach my destination. To reach my Uni, I will need to allocate two hours at least. If I am lucky, I just need one and a half hour to reach to Uni. Many do not understand why I need such a long time as I need to inter-transit for three times, some will even ask why I look so tired, or some will say I am lucky as I do not have to stuck in a jam and wasting time to find parking. Actually we as public transportation users, do have our own problem as well. When the bus did not follow the original route, we will need to stop further and walk back to our destination. When the bus came late, we will be affected as well as we do not know exactly what time the bus will reach. When the bus is full of passengers, the bus driver may not even stop and pick you up regardless how long have you been waiting. When we were stuck in the bus, and the bus is stuck in the jam, to those standing passengers, we may have to stand for hours before we get home. Everyone has their own problem, so we must be considerate to everyone.

     However, I do appreciate our public transport even though their service might not be consistently good. But still, some other country might not providing public transportation to its own citizens. Therefore, I think everyone should show some appreciation or at least show some simple and basic manner when taking public transportation. Sometimes I feel so sorry to those driver when I see passengers make fun of them. If you want to take stop the bus, please raise your hand and stop the bus but not just stand at the bus stop and expect it to stop for you. When the bus stops for you, please walk faster to get into the bus, do not let everyone in the bus to wait for you. You may not know your few seconds of slow walk may caused others late for interview or to meet boss. When you want to take bus, please be alert on bus that pass by. Don't blame the bus if you are the one not paying attention. When you want to get down at the next bus stop, press the bell once, don't make the driver angry by keep pressing the bell. Before you enter the LRT, please let the passengers to come out before you go in. If you see someone in need to be seated, please stand out and let them sit. Don't pretend that you can't see or you are sleeping.

     I do believe in karma, if you want others to treat you well, you must treat others well too. As this universe understand what signal you have sent out and it will return the same to you. I have started to thank the bus driver every time when I get down from the bus. I respect bus drivers, public transporter because if they do not exist, I will not be able to go to my Uni and get education.

     Thanks to the existence of public transport.

     Pray for MH370, wish everyone well.