🎀 15.10 Food Log 🎀

!! whyy

why is weight loss so excruciatingly slow

Why am I always worried that I actually ate more food and just forgot I did

What's the importance of a good sleep routine on weight loss?

↳ you should try to get at least 7 hours of sleep a night

1. hormonal regulation: lack of sleep can disrupt the balance of hunger related hormones (ghrelin, the hormone that controls hunger and leptin, the satiety hormone), which leads to increased appetite and may cause binging episodes

↳ a study made in the US found that extending sleep duration by just over an hour could reduce daily caloric intake by around 270 kcal in overweight adults

2. physical activity: lack of sleep for itself can lead to fatigue - as we eat less than normal, it worsens our "natural" fatigue - and decreased motivation to engage in physical activities and day-to-day activities as well

3. regulation of cortisol levels: cortisol is a hormone and it's production is related to stress, which increases when the body doesn't get enough sleep and undermines the body's ability to utilize fat as energy source during fasting - also it difficults fasting, as high levels of cortisol increases hunger

....but:

↳ fasting can also lead to an increase in cortisol levels, making it harder for you to fall sleep, so if you plan on breaking your fast i'd recommend eating 2 to 3 hours before bedtime - so your body has the time do digest, gradually declining cortisol levels, but without giving enough time for your body to feel hunger, which would increase cortisol again - and eating too late can also lead to cortisol spikes

i just woke up to the NICEST surprise

FINALLY on my gw2

if i end up gaining again this weekend i'll kms.

i'm sooo bloated ugh

i'm thinking so muchhh about the chocolate mocha of the cafe i study at (i'm here rn) but it's 160kcal and would break my now 17-hour fast so i guess i will chug as much water as i can and suffer a little <33

the thing is, my aunt, two of my cousins, my dad and my uncle were all born in october. i have birthday parties literally every weekend of this month, i've already gained a bit and i was so close to my next gw 😭 i'm literally scared..

i wonder if ed sheeran knows about his association with the ed community