You know that exercise is important, but there is a lot of conflicting advice out there concerning the “right” way to work out. One question that often arises is, “Will I lose more weight if I go running on an empty stomach?” Although in theory you may burn more fat this way, total calorie burn is about the same as eating a light snack before you exercise. Also, workouts on an empty stomach tend to be cut short because of hunger or lack of energy. The type of workout you do, the time of day you do it, and the length of time you spend at it are all important factors in choosing when to eat in relation to your workout.

Evidence for the Health Claim
Early-morning runners may not have time to eat before they exercise. As long as their workout is around 30 minutes long and does not include strength training, not eating beforehand could be beneficial. This is because when you wake up in the morning, your stomach is empty and your carbohydrate reserves are almost used up. Your body is thus more likely to burn calories stored as fat for energy.

A study published in the International Journal of Sports Medicine compared eight female subjects in four series of trials. In three of the trials, the subjects ate a small meal following an overnight fast, and then began exercising 30, 60, or 90 minutes after eating. In the fourth trial, the subjects did not eat before exercising. Results showed that the subjects burned more fat when they worked out on an empty stomach than when they exercised 60 or 90 minutes after eating.

A similar study found that people burned more calories from fat on the days that they did not eat breakfast before exercising than on the days that they ate a small snack before their workout. However, the difference was very small, and probably not meaningful.

Evidence Against the Health Claim

Many fitness experts do not believe that “running on empty” is the most efficient way to work out. Contrary to popular belief, working out on an empty stomach does not jumpstart your metabolism. After approximately 30 minutes of exercising without eating first, the body starts to use muscle as an energy source, which can lead to overexertion, dizziness, and dehydration. Also, exercising on an empty stomach lowers your blood sugar which leads to hunger, and people are then more likely to end up eating more after the workout than they would otherwise. Finally, weight training requires a lot of energy, and lifting weights without eating first does not work your muscles efficiently.

A study conducted by Maffucci and McCurry examined the exercise performance of eight female subjects three and six hours after eating a meal. Results showed that performance in moderate- to high-intensity workouts was improved by eating a high-carbohydrate, low-fat, low-protein meal three hours prior to exercising, as compared to performance after consuming the same meal six hours beforehand.

A study published in the 1999 Journal of Medicine and Science in Sports and Exercise found that people who ate a 400 calorie meal (breakfast) three hours before they exercised, were able to bike for approximately 30 minutes longer than when they did not eat beforehand.

Similar research has shown that although more fat calories may be burned by exercising on an empty stomach, the total amount of calories burned is comparable to the same workout after eating a light snack. Most importantly, fewer calories may be burned in the long run if you don’t eat before exercising since you may have less stamina and endurance to complete a full workout.

The best snack to have before you exercise is something light (100-300 calories) containing some carbohydrates and protein, such as fruit or yogurt. The more food you eat, the longer it will take for your body to digest, and if you work out too soon after eating you may get a stomach cramp. Some fitness experts suggest eating food in liquid form (like a fruit smoothie) to reduce the risk of getting a cramp while you exercise. Waiting to exercise for at least half an hour after eating will usually accomplish the same result.

Conclusion  

Not eating before you work out is generally not supported by the evidence. If there is any benefit, it is likely to be minor. Also, it is important for people with various health conditions, such as diabetes and low blood pressure, to eat before they exercise.

If, however, you find that your workouts are more productive on an empty stomach, there is no reason to change your normal routine. If not, eating a light snack, such as a piece of fruit, before exercising will boost your energy for your workout and allow you to exercise long and hard enough to burn just as much, if not more, calories and fat.

“Most of us need eight hours of sound sleep to function at our best, and good health demands good sleep. Americans are averaging only about seven hours of sleep a night. One in three gets only six hours a night. People have no idea how important sleep is to their lives.

Why IS sleep so critical to our well-being?
If resting in bed were all it took to recharge body and mind for the coming day, insomniacs could take in their favorite late night television and start the next day fresh. But surprisingly, it’s not how much sleep you get that’s important—it’s the level of sleep you achieve that truly restores you, body and mind.

Risky Consequences From Sleeplessness
According to the National Sleep Foundation, an estimated $35 billion is lost yearly in productivity, sick leave, medical expenses, and property and environmental damage because of sleep deprivation and untreated sleep disorders. It’s more than a simple matter of dragging yourself through the day. On-the-job dozing can dearly cost the sleep-deprived worker and those around him. For example, the environmentally disastrous 1989 Exxon Valdez oil spill in Alaska reportedly involved the sleepiness of the tanker’s third-mate.

The problem also hits much closer to home. Driver fatigue has been identified as the greatest accident risk factor affecting motor carriers. Furthermore, the National Highway Traffic Safety Administration estimates that more than 100,000 crashes per year are caused by drivers nodding off behind the wheel and that thousands die as the result of such accidents.

The National Sleep Foundation’s poll even found that 23% of those questioned had dozed off while driving some time in the past year. It would seem that people know not to drive drunk but not to refrain from driving tired. Rolled-down windows, the car’s blaring stereo, and a strong cup of Joe is not going to restore all the alertness necessary for safe driving. If your eyes are closing on you, the only surefire way to save your life as well as others is to pull over to the side of the road and give in to sleep.

Is Lifestyle the Culprit?
How is it that there is an epidemic of sleepiness so severe in the United States that it kills people regularly? In the first decade of this century—prior to the widespread usage of electricity—Americans basically bedded down at nightfall. Since then, they have lived increasingly longer days. They also lead driven lifestyles, attempting to balance successful career and home lives. The exhausting modern schedule leaves little time for the “luxury” of sleep.

Today’s lifestyle is so busy that people often don’t have the time to recognize the symptoms of fatigue unless they’re at a task that bores them. This has given rise to the notion that boredom brings on sleepiness. In truth, boredom only brings sleepiness to your attention.
In general, people are so used to going without enough sleep that they don’t recognize that their sleeping habits make sound slumber unlikely. Following these simple tips will help you settle down for a good night’s rest. Do the following to improve the quality of your sleep as well as to get more restful sleep:

Avoid caffeine, nicotine, alcohol, and exercise at least four hours before bedtime. Caffeine and nicotine are stimulants, and alcohol, though a depressant that makes falling asleep easier initially, interferes with deep sleep later on during the night. Exercise also acts as a stimulant, but a workout earlier in the day can improve nighttime rest.

Leave worrying outside the bed. If you stay awake worrying about things you have to tackle the next day, write out a list of “to-dos” to take the pressure off. Then put the list aside to deal with the next day.

Keep other activities out of the bedroom. Don’t confuse your bedroom with your family room. Keep your television viewing and Net surfing out of your sleeping quarters. You need to associate your bedroom with sleep and not activities that will keep your mind engaged.

Don’t try to “force” yourself to sleep. You’ll just lie awake staring at the clock. After 20 minutes of wakefulness, go to another room to read or watch TV. Return to your bedroom only when you’ve become tired enough to sleep.

Temperature counts. Keep your bedroom set up for a restful night’s sleep with a comfortable mattress and proper temperature setting. A too-hot or too-cold room can keep you awake.

Reduce noise levels. Apartment-dwellers with noisy neighbors or those on heavily trafficked streets can block out noise with a fan or sound-simulating machine that mimic nature sounds (such as the ocean or rain).

Avoid stimulation before sleeping.
Try not to engage in anything that will give you a second wind just before bed, such as viewing an action-packed movie or sitting in a brightly lit room. Instead, try listening to soothing music or reading.

Slow down. Don’t hurriedly get ready for bed at the last minute. Brush your teeth and wash yourself a while in advance. Try to stick with an early-to-bed, early-to-rise pattern. That way, you won’t go to bed too late during the work week and need an alarm clock each morning to wake you out of a sound sleep.

I received this tips from my fellow coach Linda Hunter

I know that many of use keep looking for little tidbits to share with friends and family members about exercise, weight loss etc.  I was looking for something else this evening and ran across these: Motivation Tips for Weight Loss and thought I would share with you. We have heard some of them and I have highlighted ones I like and have not heard…Enjoy, Coach Ransy  

*  Read something inspiring!
It could be a biography, quote, poem, or song. Use other peoples experiences to give you that lift.

* Start a walking group!
It’s more social and you all get to feed off the motivation of each other.

* Think of exercise as a menu rather than a diet!
 Make a list of activities and choose 1 each day.

* Use a training journal!
By keeping track of your activities you can see the improvements in your fitness week to   week.

* Start an interest or hobby that requires physical fitness!
It could be bushwalking, rock-climbing, tennis, golf, or scuba-diving. If you require physical fitness to enjoy the activity you will be more inclined to train for it.

* Increase your incidental activity!
This is the amount of activity you do in your normal course of your day, the activity not generally classed as exercise. You could: walk to work, take the stairs instead of the elevator, never use the remote to the TV, or play with the kids for 15 minutes per day.

* Try cross-training!
If your exercise program is always the same then break it up with one session per week of swimming, bike riding, jogging, sprints, or circuits. You could even play a different sport and use it as a training session.

* Use a Personal Trainer!
Personal trainers can provide motivation as well as training variety.  

* Use an exercise video!
If exercising in public places is not for you, then try training at home. There are many forms of training available on video now including: boxing, aerobics, pilates, and yoga.

* Just start!
You will always be able to find excuses not to train so don’t think about it, just walk out the door.

* Listen to music!
Put on the stereo or use a walk-man. Music certainly helps the time go faster.

* Watch TV!
Most fitness centres now have a cardio theatre where you watch your favourite     shows whilst you work out.

* Read about the benefits of exercise!
We all know that exercise is good for us but do you know why it is? Reading a reputable publication on exercise can inform you of the great ways exercise can improve your life. It’s more than just being able to walk up those stairs!

* Don’t complicate things, make it simple!
You don’t have to find a fitness centre or join a Tai Chi group. Just find a nice park and go for a walk or run.

* Create a list of reasons you want to be healthy and read it regularly
It may be to improve health, play with the kids, or trek through India. Whatever the reasons write them down.

* Exercise first thing in the morning!
Get it out of the way early and you will be less likely to find excuses not to do it.

* Compare yourself to others!
Find yourself someone that you know that has problems related to health that you just don’t want. It may be death, illness, or the fact that they have let themselves go so far that they have very restricted movement.

* Train for an event!
It could be a corporate sports day, fun run, or family activity. This will give you something to think of other than the time exercising.

* Shop for new training gear!
You will feel a lot more comfortable exercising if you look great.

* Write down the compliments you receive on your improved health!
You can then read them when whenever you need to refocus on your goals.

* Shorten your workouts!
Anything is better than nothing so rather than quitting exercise altogether, just shorten your workouts until you feel motivated again.

* Compete with yourself!
Set small goals within each session. Decrease your time for a set distance or increase the total distance covered. Small increases lead to big gains.

* Read whilst you exercise!
Get a magazine or book and pass the time you spend on the stationary bike. You may not exercise as hard but you will still exercise.

* Monitor your heart rate!
Checking your heart rate during a session not only takes your mind off what you are doing, it also allows you to compare sessions and monitor improvements in fitness.

*  Set a plan!
Fail to plan, Plan to fail! Write down what you want to achieve, then how you will achieve it. Ensure that it is realistic and attainable.

* Re-assess your goals!
If you are losing motivation, maybe your goals were too easy or too hard. It may even be that you have changed what it is you now want to achieve.

* List your obstacles to exercise and design a plan to overcome them!
Be thorough, think of every reason you can find not to exercise, then write down a reason that you should.

* Don’t do anything that you don’t like!
You will have a greater chance of continuing to exercise if you find it enjoyable so if you don’t like to run, do sit-ups, or swim, then don’t do it.

* Find the right location!
It is always more enjoyable to exercise in a nice environment so take a visit to a local lake or park.

* Reflect on your exercise history!
When you last enjoyed exercise, how did it feel? What is different now?

* Don’t watch the clock!
If you continually watch the time, then don’t wear a watch. If you are at a fitness centre, cover the display on the machine.

* Spend the time with your best friend!
Take your dog with you. He will always be keen and it will help to keep him healthy as well.

Welcome to my health and wellness blog, I’m really glad that you stoped by. I’m always happy to hear from people who visit my site and will do my best to address your question and improve the site so you receive the most value.