Is the BMI a Good Indicator of Health ?

CaptureMany doctors and health professional use the body mass index (BMI) to assess the general health of their patients.
But centering physical diagnosis on the BMI index can be inappropriate in some
cases.
More researchers argue that it’s not the most accurate way to measure body weight.
 

What is it ?

No it’s not an acronym for ”black market internationnal” or ”bad mental image”
The BMI is a measurement that attempt to quantify the amount of tissue mass (muscle, bone and fat) in a person.
Basically, it provides an easy way to measure obesity.
We can then categorise that person under underweight, normal, overweight or obese.
Here’s a useful link to measure you’re BMI
Free Body Mass Index (BMI) calculator with reference charts and tables for both child and adult, along with hundreds of other free calculators.

But this measure does not tell the whole story

It does not take into account body composition.
BMI can’t distinguish between fat and muscle, which tends to be heavier.
More toned individuals can tip into the overweight status, even if their fat levels are low.
Mr. Olympia, Phillip Jerrod Heath, would be considered obese class III during his off season and Obese class II during contest prep.
BMI also can’t tell the different types of fat
Different types of fat and where the body stores it can have different metabolic effects on health.
Belly or abdominal fat, which is known as visceral fat, is more harmful than fat that’s simply sitting under the skin.
Visceral fat develops deep among muscles and around organs like the liver. These fat cells do more than just sit there and make your pants feel tight. They also change the way your body operates provoking inflammation and influencing hormone functions. 
visceral fat
A person might also be compensating with harmful behaviors to keep themselves at that BMI (Anorexia, Binge Eating, Compulsive Exercisers, Smokers, Drug Users etc.)
Weight as a proxy or primary marker of health has its weakness.
Should you use it, you can but let’s take a quick look at some alternative you could also use.

Alternatives to BMI

Body Adiposity Index

BAI is unlike BMI as it does not use your weight in the calculation. In order to work out your percentage body fat, BAI multiplies your hip circumference by your height.

Here’s a useful link to measure you’re BAI :

Waist circumference measurements

One of the most effective alternatives to BMI is the old-fashioned tape measure.
By measuring your waist you can get a good heads up of the amount of abdominal fat you are carrying.

main-qimg-7bee5c9105a7bcf3a53a2a9ad289fc87Body Fat measuring with Caliperscalipers_gc

Using a tool called a caliper, a trained tester can measure body fat at 3 to 9 sites by pinching the skin and the fat that lies under it. He pulls the skin and fat away from the muscle and places the  caliper 1 cm (0.4 in) above or below. Two or three measurements are usually taken at each site.

CT scans, MRIs and dual-energy X-ray absorptiometry (DEXA)

These methods can provide a clearer glimpse at the body’s make-up by separating out fat from muscle or by measuring bone density.
But these are pretty expensive compared to stepping on a scale.

Conclusion

So why is BMI still the preferred way to measure weight and evaluate obesity?
Well, it’s a relatively easy measurement to take. Taking a person’s height and weight and plugging it into an equation that produces a number informs doctors about whether their patients are at high, low or no risk when it comes to weight-related health problems.
Perhaps doctors should rely on not just assessing body composition to assess general health but measuring hormones and biomarkers in the blood or urine to get a better handle on abnormal processes that may contribute to obesity and chronic disease.
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Weight Loss Wars

 

I used to weigh myself every Sunday morning without exception. This was a weekly task written in my agenda that I could not skip. At that moment, I felt like I was about to wage war with myself. My ”Once-A-Week-Ritual” was creating unnecessary stress, pressure and I became fixated on my mass. For me, it wasn’t a numerical reflection of my relationship with gravity, no sir, this was a measure of my worth as a person.

That number on the scale determined my self-esteem for the next week. My entire mood became dependant on that number. If the scale went down, I was pleased (but it was never enough). If went up, my day was instantly ruined – I had failed.

Then one day, it clicked :

This number doesn’t define who I am.

It doesn’t need to dictate my value as a human being.

I rather set myself on fire than hop on that scale again to be honest so I wrote an e-mail to my coach telling him I had enough of this restrictive dieting lifestyle and that it interfered with my emotional wellbeing and happiness.

 

Why

Why do we value thinness, leanness, slenderness, slimness?

Why do we believe it’s a symbol of beauty and associate it with being successful, happy and disciplined?

Does our culture pressure us with medias to determine our self-worth by our appearance?

Has our society become obsessed with the idea of losing weight?

I feel like if our society wasn’t so hyper focused on weight, nobody would care. Being ”Fat” wouldn’t be seen as an insult or something to be ashamed of.

Fat Shaming vs Fat Acceptance

We live in an a time where obesity has become a major problem. But is obesity considered a disease ? A disability ? Is it okay to be overweight ? Is our thin obsessed culture feeding this epidemic and damaging our healthcare further ?

There are negative comments everywhere about overweight people . While some of these comments come from mean-spirited people, others think fat shaming will motivate overweight folks to lose weight.

Some individuals (like John Bourque, see youtube link below) think that being overweight is  lacking discipline and that fat shaming can be constructive and motivate obese individual to take responsibility of their health.

You’d think that only fit people engage in fat shaming, but you’d be wrong. Overweight people play a part, too. Fat people criticize others who are fat. Even worse, fat people stigmatize themselves.9731697_orig

I personally think this type of shaming makes people feel beyond shameful excluding them completely for the world of health and wellbeing.

It triggers overeating and leads to poor body image. People aren’t motivated to take great care of their bodies if they hate them right ?

 

It’s impossible to feel good about yourself if you’re constantly practicing self-destructive behaviors, I agree.

 

BUT, perfectly normal, healthy individuals are labeled plus sized or unhealthy simply because they don’t match society’s definition of health & beauty.

 

War against obesity

The word success and failure often describe folk that battle weight loss but losing weight isn’t as predictable and progressive at you might have been led to believe.

People will use 3 common strategies to lose pounds:

  1. Specific macronutrient based diets
  2. Counting/Restricting calories
  3. Increasing calorie expenditure by exercising

Usually the vicious cycle of weight loss looks a lot like this

Cycle

Barriers to Weight Loss

There is a lot of factor that can interrupt a weight loss journey.

  • Stress, Anxiety or Depression
  • Overeating/Lack of portion control
  • Yo-yo dieting or Crash diets that leads to a reduced metabolic rate
  • Negative self-image
  • Leptin resistance
  • Sleep deprivation
  • Pain
  • Financial issues
  • Time

While obstacles can often seem to stand between an individual and their desire to lose weight, they’re often there to allow us to demonstrate how badly we truly want to achieve those goals.

A better way of looking at it

I say: Try to be a little better tomorrow than you were today.

Try changing your behavior in a healthy way.

Independent of weight loss, eat whole food and increase your amount of daily exercise.weight

It’s healthy whether you lose weight or maintain it. Make these choices in consistent ways in opposed to crash diets or exercise plan where the primary purpose is to lose weight. Don’t focus solely on the scale. Remove that unrealistic goal of looking like a fitness model and that self-judgement based on whether or not you are able to lose weight.

Focus on being healthy.

The Way I see It

My perceptive is to live the healthiest life that you can ENJOY over time.

After all, isn’t life about maximizing your enjoyment while at the same time maximizing your health ?

Persistent effort and adherence over time is goal to weight loss. You need to devote substantial time in your day to exercise and maintain a caloric deficit.

 

But at the end, if you don’t like yourself fat, guess what, you won’t like yourself thin either.

 

The Unbiased Truth about Artificial Sweeteners

 

On one hand, you have the people that are opposed to the use of artificial sweeteners sugarfree_tout1because of the  link with increased health risk  and other diseases. But on the other hand, if you’ve ever tried to reduce your sugar intake or lose weight by reducing the amount of calories in your diet, there’s no getting around it : you’ve probably turned to artificial sweeteners.

You can find these clever substances in a variety of food and beverages.

Marketed as “sugar-free” or “diet” chewing gums, soft drinks, baked goods, candy, ice cream, yogurt and even medication often contain artificial sweeteners.

There’s way too much research out there to cover comprehensively in a blog article, but I’ll try to cover the basics.

Here’s a chart that list some of the popular sugar substitutes by Mayo Clinic Medical Research:

Artificial sweeteners Sugar alcohols Novel sweeteners Natural sweeteners
Acesulfame potassium (Sweet One) Erythritol Stevia extracts (Pure Via, Truvia) Agave nectar
Aspartame (Equal, NutraSweet) Hydrogenated starch hydrolysate Tagatose (Naturlose) Date sugar
Neotame Isomalt Trehalose Fruit juice concentrate
Saccharin (SugarTwin, Sweet’N Low) Lactitol Honey
Sucralose (Splenda) Maltitol Maple syrup
Mannitol Molasses
Sorbitol
Xylitol
Advantame

sugar-free3sugar-free-3

 

The topic of sweeteners can be confusing and have been heavily scrutinized over the years.

What are they exactly?

splenda.jpg

Artificial sweeteners are synthetic sugar substitutes known as intense sweeteners.

They’re many times sweeter than regular sugar and are an attractive alternatives to sugar because they add virtually no calories to your diet.

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Health benefits of artificial sweeteners

  • Don’t contribute to tooth decay and cavities
  • Weight control; they are non-nutritive – they have virtually no calories.
  • Diabetes ; artificial sweeteners have no immediate, measurable effect on blood sugar level because they are not carbohydrates

Health concerns with artificial sweeteners

  • Laxative effect, bloating, intestinal gas and diarrhea when eaten in large amounts
  • Lab created, some people don’t like the thought of putting chemicals into their bodies
  • May have an impact on what you want to eat. There’s link between cravings and artificial sweeteners.
  • Taste. Some people just don’t like the taste of artificial sweeteners
  • May trigger headache pain or make users feel more tired
  • Recent research has revealed that artificial sweeteners may influence your health by changing the balance of bacteria in your gut.

Popular Myths

  1. Artificial sweeteners causes cancer

    Studies dating from 1970s found a link between saccharin and bladder cancer in laboratory rats. Because of those studies, saccharin once carried a warning label that it may be hazardous to your health. The mechanism behind these effects was later found to be specific to rats and not generalizable to other animals or humans. 

    A later study suggested that aspartame consumption caused brain tumors. The authors based this hypothesis on the fact that both brain cancer and aspartame consumption had increased since 1980 … despite not knowing whether the people getting brain tumors actually consumed artificial sweeteners

    However, these studies gave artificial sweeteners a bad reputation. Thanks to the media that tends to blow things way out of proportion, they never recovered.

  2. Eating artificial sweeteners guarantees I’ll lose weight

    For most people, the desire to reduce calorie consumption and lose weight is the primary motivation for consuming artificial sweeteners. While this is still being researched, some believe that diet food causes your brain to crave calories, leaving you eating more instead of less. This has something to do with tricking the activity in the reward processing regions of the brain. There can also be a “halo effect.” Many people think that because they are eating foods that are low in calories that leaves room to eat more. “The calories you save by drinking diet soda don’t counter-balance a high-calorie meal,”

  3. Sweeteners that are derived from stevia are the best choice Packets_Truvia.2e16d0ba.fill-735x490

    Raw stevia is not the same as the stevia-based products you buy at your local Sobeys. These are often bleached, added with fillers and end up being highly altered version of stevia (different on a molecular level).

    Also, Stevia is not FDA-approved. It can’t be sold as an artificial sweetner but only as a dietary supplement.

Summary

  1. Artificial sweeteners have been linked to a number of health conditions. However, the evidence are observational and doesn’t take other potential causes into account.
  2. Swapping added sugar for artificial sweeteners may help people who are trying to lose weight, manage diabetes and improve their dental health
  3. The short-term use of artificial sweeteners hasn’t been shown to be harmful.

 

Should I consume sweeteners?

My conclusion might seem a little anticlimactic after all that information, but my goal here is to help you make an informed choice.

Sweeteners are new to the human diet and my moto is “guilty until proven innocent” so personally i try to avoid them.

If you don’t need to watch your calories or your blood sugar levels, there is no real reason to use the sweeteners unless you just happen to like the taste . While artificial sweeteners are perhaps not as scary as some might believe, I don’t recommend including them in your diet just for fun.

 

Is Breakfast Really Your Most Important Meal

To eat breakfast or to not eat breakfast – That is the real question.

Breakfast – There are those who can’t start their day without it and there are others (like me) who are grossed out by the thought of any type of food passing their lips before lunch (with the exception of coffee of course)

 

Once upon a time, a popular nutrition author named Adelle David told people to eat breakfast like a king, lunch like a prince and dinner like a poor and her advice stuck.

But what does scientific research say?

Should we indeed have our biggest meal at breakfast or skip it all together like I do?

Skipping breakfast, a popular form of intermittent fasting, is a practice that I believe, SOME people can benefit from. I have discovered that what I eat (or what I don’t eat) in the mornings has an enormous impact on how I think and feel for the rest of the day.

But when I try to explain it to others I get the same reactions:

  1. That is so unhealthy, aren’t you starving? (No)
  2. Nutrition guidelines recommend that we eat breakfast! (Canada’s existing healthy eating guidelines are also ‘’one-size-fits-all, has ambiguous serving sizes and is painfully outdated)
  3. Breakfast is the most important meal of the day (Depends on the context)
  4. You’ll miss out on micronutrients (Nah, I just eat my fiber and vitamins later in the day)
  5. You’ll ruin your blood sugar levels, you’ll have no energy and your mood will get affected (I adapt)

There are few truths that may have contributed to breakfast receiving this lofty titles but, after close examination, they might not have the weight of evidence you might expect …

Does skipping breakfast make you eat more?

Skipping breakfast causes the brain to react more to tasty foods (high in sugar, fats and sodium) hence you tend to eat more at lunchtime BUT most studies show that skipping breakfast results in lower total energy intake over the course of the day.

 

In other words, skip breakfast, skip the calories.

Despite greater hunger in the morning and some compensation during lunch, the effect of skipping breakfast doesn’t seem great enough to make people overshoot and eat two boxes of cookies, a jar of peanut butter, a large combo at Wendy’s and a small village later on during the day.

Doesn’t breakfast ‘kick start’ your metabolism?

Biology 101 : When you eat, your body needs energy to digest and store what you just ingested. This is called thermogenisis. So, yes, breakfast does kick-start your metabolism.

 

But there is a major problem with pinning all of your hopes on this “jump start”.

For normal people, thermogenesis count for only 10% of the calories you burn on a regular basis. So to conclude, your basal metabolic rate and the amount of physical activity you do has way more impact on the amount of calories your burn in a day.

Skipping breakfast can make some individuals feel less energetic so they might reduce their levels of physical activity without consciously realising it and gain weight – I say drink more caffeine.

Does skipping breakfast make you gain weight?

We’ve all heard it before: Skipping breakfast is associated with obesity.

But this doesn’t necessarily mean that skipping breakfast CAUSES the weight gain.

Several randomized trials (where people are randomly assigned to a certain behaviour, such as eating breakfast or skipping breakfast) have NOT found any evidence suggesting that skipping breakfast causes weight gain.

Correlation doesn’t imply causation.

So, should you eat breakfast?

Public wisdom suggests that, yes, you should eat breakfast.

But the current state of scientific evidence means that, unfortunately, the simple answer is: I don’t know.

It depends.

Whether you are a religious breakfast consumer or a skipper, keep in mind that both sides might have some merits and the answer is probably not as simple as you’ve been led to believe.

Benefits of eating Breakfast

Benefits of skipping Breakfast

  • Small metabolism boost
  • Can improve weight loss by reducing caloric intake
  • Prevents overeating at your next meal
  • Reduces overall inflammation
  • Helps lower LDL cholesterol
  • Improve digestive health
  • Feel more energized
  • Reduces blood glucose levels
  • Promotes physical activity
  • Increase insulin sensitivity
  • Enhances memory and attention span
  • Increase HGH level
  • Enhance mood
  • Enhanced immunity

The Female Version of ”BroScience” ; Misconceptions Surrounding Women & Fitness

 

Let me start this post by stating that I Hate almost ALL fitness marketing that’s geared towards women.

If fitness magazines, Instagram fitness models or products were telling the truth, they’d be saying things like:

  • “Want to tone and tighten those abs? Don’t waste your time with these exercises”
  • “Want to banish that belly fat? This waist trimmer/belt/trainer won’t help”
  • “Want to get stronger? You’re going to need to pick up something heavier than this ”
  • “That perfect or ideal body shape you aspire to have is neither healthy or realistic”
  • “Your favorite online Insta-coach, celebrity or PT probably has no qualifications”
  • “There are no shortcuts to places that inherently take time and patience to reach”
  • “ A single “best” way for everyone doesn’t exist.”

womenshealthmagazine

And then you have popular opinions like my personnal favorite here :

“You’re going to get bulky and look like a man”

 

This has never been said by a girl who knew the first thing about lifting…

 

Broscience, what is it exactly?

 

Urban Dictionary has a pretty accurate way of describing  it :
”The uninformed opinion of “meatheads” or “jocks” on topics relating to health, strength, or athletic development.
Word of mouth knowledge passed off as fact, primarily among bodybuilders or weightlifters. Generally spouted by men who have used loads of steroids and are huge, have no idea what is happening to their bodies and share that same cluelessness with others who make the false assumption that their experience means that they have knowledge. ”

” Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research

Broscience in action:

“Bro, you gotta slam 40-60 grams of carbs plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you’ll go straight catabolic.”

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Now, There is a Female version of this so-called ”Broscience” but nobody ever came up with an official name for it…

You-go-girl science? Bimbo Science? Bikini Science? They all seem too long…

I can definitely think of what it might entail though :

  1. Only do cardio and stretching otherwise, you’ll turn into a man

2. If you must lift weight, never use more than 3lbs or, see number one

3. If you lift heavy weights, your uterus will fall out

4. Muscle will turn into fat when you stop working out, it’s a fact so don’t build muscle just ”tone”

5. Having an expensive, sexy outfit or just wearing a sports bra and some Lululemon leggings is an integral part of your gym workout; perfectly coiffed hair, like your ready for prom in an hour and being thoroughly caked up is also encouraged.

perfect-makeup (1)

6. Our special, no-run “fitness make-up kit” will have your face looking great at the gym

7. Don’t eat anything unless it has a “lite” or “fat-free” sticker on it. Then, you can eat as much as you want!

8. Carbs are evil, stay away from them

evil_by_sarahpea

9. Eating is generally discouraged, keep your calories under 1200 per day.

10. The cardio machines are precisely counting the calories you’re burning. This helps with measuring your caloric deficit of 1200 per day

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11. If you’re sweating, you’re working out too hard, men generally think it’s gross. If any sweat stains begin to appear, leave the gym immediately.

12. Make sure you follow a famous Instagram NPC bikini competitor model and do all the same weird ineffective exercise they do daily

 

13. Training your legs every day is necessary to develop a booty so use the leg spreading-contracting machine every. single. day.

14. Training a specific muscle will result in fat loss in that area of the body so to get toned abs and to get rid of that belly fat you should be doing endless abdominal exercises.

15. Detox diet is totally worth your time and money. They are a great way to ”reset” and ”stimulate the liver” to eliminate ”harmful” toxins from the body

17. Certain supplements or food can magically make all your fat melt away.

18. If your workout isn’t posted on Instagram, then no progress was made #workingout #selfie #sweat #loveit #feelinggood #summerbody #abs

 

I hear this stuff all the time from my clients, my friends, around the gym, and basically, everywhere I go and it makes me cringe.

Think lifting heavy weights will transform you into a female version of Arnold Schwarzenneger? Think again. Adding more weight to your bar won’t automatically make you look “bulky” or “manly,” (which, by the way, is a highly subjective term).

 

The myth that women shouldn’t lift heavy is only perpetuated by women who fear hard work and men who fear strong women.

Quick Guide to Staying Active During Winter

It’s the first week of December in New-Brunswick. The sun rises at 7:47 am and sets at 4:32 pm. We’re waking up in the dark, leaving work in the dark and spending a good proportion of our time in the dark.

 

We tell ourselves ”It’s too cold to workout”, “I don’t feel like dressing up like a mummy just to go walk the dog” “I don’t want to risk slipping on ice” or ”I’m too busy to even think about physical activity during the holidays” and blah blah blah over the next few months.

 

I agree with you, baby it’s cold outside and when the snow is blowing outside, temperature are dropping below -15 C° and the wind is howling, it can be tough to get motivated to stay active – indoors or outdoors.

But winter shouldn’t be a time to slack off ESPECIALLY with all those holiday treats around !

Benefits of working out during the winter

  1. Staying active boost immunity by keeping the lymphatic system active and improving sleep quality. Keep on moving if you want to avoid colds and the flu this season.
  2. Working out in the winter also prevents gaining weight which occurs from being inactive and eating and drinking too much over the holidays.

Here are ways to mix up your workouts, get

creative and beat the winter blues while staying warm and toasty :

 1. Take advantage of the snow

Explore seasonal activities such as cross-country skiing (a personal favorite), snow-shoeing, skating, sledding or just get out and play.  Geocatching in winter can be a lot of fun too.

You’ll burn quite a few calories just playing outdoors :

Making snow angels (214 cals/hour)

Having a snowball fight (319 cals/hour)

Building a snowman (285 cals/hour)

Shoveling snow is also a great exercise BUT if you have a heart condition make sur you ask your doctor if shoveling is okay.

 

2.  Insulate 

Layers, add some. Stay warm and dry and if you get too hot simply remove the top layer. Keep in mind that the layer closest to your skin allows moisture to be wicked away, avoid cotton because once wet, it stays wet. The top layer should be wind and water-resistant.

3. Avoid post-exercise hypothermia

It’s tempting, once back inside, to immediately remove all your winter clothes but mark my words here : give your body time to readjust (10-15 minutes) before changing. If you lose too much heat too quickly you might experience post-exercice hypothermia.

When exercising outdoors closely monitor your body for hypothermia symptoms :

  • Drowsiness
  • Weakness
  • Loss of coordination
  • Pale, cold skin
  • Confusion
  • Uncontrollable shivering
  • Slowed breathing or slowed heart rate

4. Stay Hydrated

5. Walks indoors

Keep those Fitbit steps going by walking indoors. In my city we have the mall and indoor tracks in sport facility and arenas. A pedometer would help motivate you to walk more and walking is an effective cardio workout that suits a range of fitness levels. Turn shopping into exercise by going to the mall before the stores open and take a brisk walk. By the time you finish, you’ll be able to get a head start on your holiday shopping (window shopping at a casual pace burns approximately 68 cals/ half hour). That’s a large Tim Horton coffee with 2 milks !

6. Join a class or an indoor sports league

Expand your exercise repertoire and check out a new fitness class. From aerobic kickboxing to badminton to yoga there’s a variety of classes and sports to choose from at local community centers.

7. Workout at Home

Commit to creating a mini home gym with inexpensive equipment such as elastics, stability balls, yoga mat and small free weights or use body weight exercises. Also, don’t underestimate the power of stairs either at home or at your workplace.

Bonus : You won’t catch that nasty cold going around from your fellow gym goers.

8. Get wet

Indoor pools are a great way to stay active. Try lap swimming or water aerobics. Plus, if you can take adavantage of a sauna there it’s a great way to warm up in the cold winter days.

7. Set goals

Winter is the perfect time for you to become a couch potato, eat an endless amount of comfort food while watching your favourite TV series on Netflix but it’s also the perfect time to focus on health goals.

Decide you’ll lose those last 10lbs, sign up for that 5km New Year race (yes, you can still run outside in the cold), lock down a fitness routine, clean out the pantry and don’t let the winter conditions encourage you to eat more and do less.

The trouble with not having a goal us that you can spend your life running up and down the field and never score.

– Bill Copeland

 

How to Become A Morning Person

It’s 4:19 am, i am currently sitting at the table sipping on my wonderful first cup of coffee and I can say, without a doubt, that this is the time of the day where I am more creative, productive, engaged and energized.

I’m not just a morning person, I spring out of bed at a time even roosters wouldn’t think of opening they’re eyes. No alarm needed BUT I do require some form of caffeine to start off my day.

This is my “me” time.

Waking up early gives me time to think and reflect before other people or engagements start requiring my time and attention.
But isn’t it hard to get out of bed this early ? Don’t I crave that extra hour of sleep ? This is where ,us, early risers have the competitive advantage. We begin tackling our day while others hit the snooze button ; no e-mail, messages or text notifications, no one to interrupt our lovely moment of peace and quiet.

Not convinced ?

Here is a list of 5 scientifically proven health advantage of being a morning person :

1. You might weight less and exercising more consistently : The timing of your exposure to light can influence your weight, according to Northwestern University research. People who got most of their light exposure for the day in the morning had a lower body mass index (BMI) than those who got most of their light later in the day. This was independent of how active people were or how many calories they ate.

Also, early birds are less likely to be derailed by an unexpected work deadline or a sluggish commute, people who exercise in the morning seem to maintain more consistent workout routines than those who break a sweat at other times of the day. “In terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” Cedric Bryant, PhD, chief science officer with the American Council.

2. Safer drivers : Spanish researchers asked night owls to drive at 8 a.m., not surprisingly they performed worse and paid less attention than when they did the same driving simulation at 8 p.m.
When early birds did the same experiment, they performed consistently well during both times of day. Why? Morning people tend to exhibit more detail-oriented, conscientious traits that may serve them well even when they’re driving at night.

3. Pro activity and better grades : Harvard biologist Christoph Randler surveyed undergrad students a few years ago, he found morning people were more likely to agree with statements that reflect a go-getter mentality, such as “I spend time identifying long-range goals for myself” and “I feel in charge of making things happen,” Harvard Business Review reported.

A 2013 study of students at five German high schools found that night owls had lower grades than morning people, even after researchers accounted for their cognitive abilities, conscientiousness, and motivation to do well in school. Even in college, when students may have more control over their class schedules (sleeping in instead of attending that 8 am biology class for example), early birds still triumph.

4. Happier and better mental health: When University of Toronto researchers surveyed more than 700 adults on their sleeping habits, mood and health, they found that morning people (7 am or earlier to be specific) had up to a 25 percent increase in feelings of happiness, cheerfulness, and alertness.

5. You might sleep better : A massive study conducted by 23andMe also found that only about 20% of self-identified morning people suffered from insomnia, compared to nearly 40% of night owls.

Simple strategies and habits to help you get out of bed early

1. Set an alarm, then set that alarm far away
Getting out of bed is often the hardest part about waking up in the morning. Having your alarm clock next your bed makes it easier to press the snooze button and sleep longer.

2. Wake up a pleasant alarm sound or vibration not the sound of sirens

The type of alarm sound you choose has an effect on your mood. Try a sounds that gradually wake you up (many apps. has this feature) to wake up more naturally from your sleep cycle.

I use “percussion” with gradual increased volume on my Samsung.

It might seem a little strange, but if you want to wake up without the horrifying sound of bells (because every morning should begin with a mini heart attack) then one of the best ways to do it is with vibrations. I use my Fitbit.

Oh, and just a side note : Don’t wake up to your favorite song, you’ll end up despising it after 2-4 mornings…

3. Have something to looking forward to

For me it’s that first cup of coffee. I swear that sweet black nectar of the gods touches my soul and i feel like i can handle anything. Set your coffee maker to a specific hour and let that freshly ground heavenly smell wake you up.
You could also make breakfast to look forward to the night before.

4. Take advantage of the many benefits of exercising early in the morning
– It enhances your metabolism
– Cultivates Consistency (no interruption in the wee hours)
– Improves your physical and mental energy all day (focus)
– Enhances your personal discipline (and bragging rights)

Fill two needs with one deed : Invite a Friend, having someone relying on you will guarantee accountability. “If you know a friend is waiting for you at the gym or won’t pound the pavement without you, it’s tough to bail,” says Thomas Plante, PhD, professor of psychology at Santa Clara University in Santa Clara, California, who has completed multiple studies on the power of exercise partners.

5. Go to bed early ; what a shocker this one is….
6. Change your mindset ; What you repeat to yourself becomes reality. So stop complaining that you hate mornings.
Still can’t get out of bed ?

I believe the key to productivity is being truthful with yourself. Some people circadian systems are just backwards. Those individual are what science calls “evening people” or “Larks” (something involving a single nucleotide near a gene called “period 1”).

No matter what they do they’ll feel tired early in the evening and then won’t get tired until very late at night. So instead of trying to be something you’re not go ahead and sleep in.

I won’t judge and on behalf of all morning people, please excuse our noise while you’re try to sleep in.

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