Need More Energy? Want to Lose Weight? Try these Energy Boosters!
No matter who you are, everyone can benefit from these easy energy boosters! Maybe you are a woman who works full time and finds herself dragging her feet at work by three o’ clock. Maybe you’re in college and your full course load is heightening your stress levels, and affecting your amount of sleep. Or maybe you are a mom who wakes up through the night whether your kids do or not. And while your kids nap you try to get as much done as possible, and then by the time they’re ready to wake up again, you’re ready for a nap.
You plan to get so much done every day, and late afternoon hits and you can barely move… let alone work through your to-do list. Luckily, I have found some simple techniques that help me to get through my crazy day.
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Take a Daily Multivitamin
This is a simple addition to your daily routine. It might not give you immediate energy, but it will work to provide your body with the correct vitamins that it needs to maintain the body’s natural energy that it might be lacking. I prefer the gummy kind. They’re much more pleasant, and they help to curb my sugar cravings. Everyone can benefit from taking a multivitamin, especially people who have dietary restrictions, such as a weight loss diet, or a vegan/vegetarian diet. Pregnant women also benefit greatly, as they need to have the right amount of folic acid, and other nutrients to ensure proper development.
Eat Small, Frequent Meals
Eating less food, more often will help provide the body with a steady stream of energy throughout the day, instead of huge boosts of energy and then harsh crashes leaving you feeling exhausted. This also helps with weight loss, as it keeps your metabolism working and it helps prevent you from feeling super hungry at each meal, causing you to binge eat. I struggled with this problem. By the time I realized how full I was, I would get awful stomach pains and feel weak. Consistently over eating will cause your stomach to have even more elasticity than it already does. Your stomach sends a signal to your brain telling you it’s full. When you overeat, the stomachs ability to communicate with the brain is weakened.
The easiest way for me to keep from over eating is to use a meal planner to track my meals, and to meal prep each week so I know exactly what I’m eating everyday. These meal prep containers are a life saver.
Keep Your Blood Sugar Under Control/Watch Your Macros
This is so important! When I was in college, my teacher explained exactly how the body gets it’s energy, and I’m so mad at myself for not recording her presentation because it was so great! I tried to look for a similar video, but couldn’t find one nearly as good. But in short, what I learned was that the body gets its energy from three things; Carbohydrates, Proteins and Fats. The Carbs give you a quick burst of energy, but then it also causes you to crash after. Protein takes a little longer to give you a boost of energy, but it is able to maintain that energy for a longer time before slowly dying off. Fats do not give you a super noticeable increase of energy, but they help the energy you have to last longer, and keep you from crashing. This is why it is so important to find out how much of each energy source you need, in accordance with your health goals, and stick to those amounts. This strategy alone will help you to feel more energetic throughout your day! I know for myself, I was eating way too many carbs, and way too little protein. Start tracking what you eat to see how far off, or how on point you are to your suggested intake.
Drink More Water
One of the first signs of dehydration is fatigue. If you ever aren’t feeling good, one of the solutions is always to drink more water. It increases energy, promotes weight loss, helps with headaches and acne. It also flushes the toxins out of your system, and so much more! A few things I’ve done to help me drink more water is to get a water bottle with a straw. For some reason, I drink more that way. And then I set myself a daily intake goal. I also make sure to take a few big gulps of water before and after every meal to help with digestion. I swear by Contigo Water Bottles. They’re pretty cheap, and they’ve always lasted for me. They are by far my favorite kind, and I’ve tried quite a few!
Trade In your Coffee for Green Tea
While straight black coffee is a great source of energy, most people don’t drink it that way. They add creamer, and sugar, and a bunch of other nonsense that will spike your blood sugar, resulting in a quick boost of energy, and then it will cause you to crash, and you will be more miserable that you were before you drank it. A great alternative to coffee is green tea. Green tea contains caffeine to help boost energy. It also has lots of other benefits such as maintaining healthy blood sugar levels, promoting fat loss, and improving brain function.
Eat More Iron Rich Foods
Iron plays a huge role in your amount of energy, and it’s also one of the most common deficiencies people suffer from. In short, Iron’s job is to transport oxygen through the bloodstream and to the different areas of your body, such as your brain and your muscles. If your body doesn’t have enough iron, the oxygen doesn’t get delivered, resulting is fatigue. You can go online to calculate how much iron you need each day. It varies by age, gender, and whether or not you are pregnant or breastfeeding. Some of the most iron rich foods include; red meat, pork and poultry, seafood, dark green leafy vegetables, beans, and dried fruit. You can also look for food that’s been iron fortified such as cereals, breads, and pastas.
When you’re tired, the last thing you want to do is exercise. I know it’s hard to actually get up and start exercising, but you will feel so much better when it’s over. Regular exercise improves the health of your heart. This makes it easier for it to get more oxygen to the different parts of your body. And oxygen coming into your brain and your muscles means more energy. The benefits to exercising are endless. Not only will you feel better physically after exercising, but your mental health will improve as well. SO get off your butt and do it! I believe in you(;
What energy boosters have you found that work well for you? Let me know in the comments. Don’t forget to subscribe!
*You should consult your doctor before trying any new medications or exercise routines.