We’re all in the same boat ladies. We all have a target we want to hit, a weight we want to be or just want to live a healthier lifestyle. You’re feeling motivated and ready to reach your goals, but you’re also struggling to muster up the energy to workout and find that you’re simply too tired. All sounding familiar? I thought so.
Everyone’s energy levels fluctuate and we all go through periods of low energy. However, the good news is that we can all do something about that and give our energy levels a boost. Studies have shown that in most cases, low energy is a result of the foods we eat.
So, we’ve put together our top tips for increasing your energy levels to give you that oomph you’ve been looking for to get that routine back where it should be.
Cut back on processed foods
It’s not breaking news that convenience foods aren’t the best for us. They’re often highly processed with added sugar, salt, unhealthy fats, and additives. They’re also usually more difficult to digest and can cause your blood sugar to become unsteady. Instead, opt for more whole foods such as:
- oatmeal instead of sugary cereals
- dark chocolate instead of candy
- fruit instead of juice or soda
- baked potatoes instead of potato chips
Hydrate, hydrate, hydrate
If you notice that you’re flagging and don’t have much energy, consider if you’ve drunk enough water, as dehydration can make you feel tired and also impact your mood. Did you know that research has shown that being as little as 2% dehydrated can affect your coordination and attention span.
So, whether it’s the boost to exercise or brainpower you need, try drinking a glass of water. If you find that you’re struggling to stay hydrated, give these tips a try:
- drink a glass of water before each meal
- carry a refillable water bottle with you
- use a straw to make it easier to drink
- start your day with a large glass of water
- flavor your water with fruit or herbs
- drink herbal teas
Watch your sugar
When you eat carbs, your blood sugar will rise. This is a normal response, but long term this can be harmful, if your blood sugar rises or crashes too quickly. When your blood sugar rises or dips, you may notice a change in your energy levels and symptoms like difficulty concentrating, irritability, and hunger.
Instead of simple carbs, eating more complex carbohydrates such as whole grains, fruits, veggies, beans, seeds, and nuts, can help you in controlling your blood sugar.
Did you know that smoking can make you feel low in energy? Plus, it can impact your motivation to make a change in your habits. If you do currently smoke, you might find that quitting smoking will improve your overall health and boost your energy levels too.
Focus on your sleep
It goes without saying that if you’ve had a bad night’s sleep, you’ll likely not feel your best the next day. If you regularly sleep badly, then this can lead to your energy levels being impacted as well as changes in your appetite. Not only that, but when we do sleep poorly, we’re more likely to snack on sugary and processed foods resulting in blood sugar spikes, crashes, and lower energy levels.
Also Read: Hitting the gym vs sex: Which burns more?
The CDC recommends getting at least seven hours of good quality sleep each night. This might seem impossible with our busy lives, but if you’re struggling to get a good night’s rest, you should prioritize going to bed earlier. This will help as it will set you up nicely for the following day, too!
Reduce your caffeine intake
We all rely on a cup of caffeine to give us a boost and make us feel more alert. However, whilst you might feel like you need a cup of coffee to get through the mid-afternoon drag, having coffee too late in the afternoon can negatively impact on your sleep and create a domino effect.
Optimize gut health
We all have trillions of microbes living in our gut, this makes up our gut microbiome. Our gut microbiome isn’t only essential for our digestion but also our overall health. Everyone’s microbiome is different and needs different foods to thrive.
Also Read: How to curb your sugar cravings
Having a diverse microbiome with many different microbes in your gut is great for your health.
Often when your gut is feeling out of sync with your body or not in the best shape with microbiomes, you’ll feel exhausted, but when you feed it well, you can see the results in improved energy levels.
Manage your stress
Look, ladies, we know that we can never be completely stress-free, as that is simply not realistic. However, you can address your stress levels with positive coping methods to increase your stress management and keep on top of things.
Also Read: 13 scientifically proven ways to lose weight
Stress is part of our everyday life, but there are some small things that we can do to address it:
- Spend a little time outside every day
- Go for a walk or do some light exercise
- Use breathing exercises to feel calm
- See a therapist
- Call a loved one
- Exercise regularly
- Get enough good quality sleep
Zotrim’s 100% natural formula works to suppress your appetite, controlling hunger and cravings, so you have more time to focus on your goals!
So, if you need some support to reach your healthy living goals, fight the fatigue, smash through your targets and curb those cravings, then Zotrim is here to help, ladies!