10 Ways to Start Boosting Energy Today (Plus A Bonus #11 That Is DELICIOUS)

July 12th, 2019 by Transform HQ

Energy! A little something we could all use more of. We surveyed over 10,000 people who want to lose weight and are overweight, and guess what? We found that of 80.9% of these people said they were tired for the majority of the day

Can you relate?

Lack of energy makes your weight loss journey that much harder. It’s no surprise we turn to sugar-filled soda or energy drinks for a little pick-me-up to help us get through the day.

It turns into a domino effect. Wake up tired, eat something fast and not-so-healthy, you’re still sleepy so you drink a soda, and you go sit at your desk to work for the day. Crash.

Your lack of energy makes it hard to find the motivation to eat healthily, exercise, and everything else in-between. 

So, that’s why we are going to talk about 10 energy boosters to help give you more energy AND help accelerate your weight loss at the same time.

10 Energy Boosters To Try Today

Tip #1: Get the Right Amount of Sleep 

Why is sleep so important to help you get more energy? 

Well, let’s be more specific: Why is quality sleep so important? You might lie in your bed for 10 hours, but you toss and turn, get up to use the restroom, grab a drink of water, turn on the tv, and check your email. That’s not quality sleep! Quality sleep restores energy, helps regulate your temperature, builds your immune system, and more. 

The right amount of sleep can depend on your age, health, and energy output throughout the day. Here’s a good starting point on figuring out how many hours you might need:

Here’s how you get more sleep:

  • Set your ideal wake up time and count back to determine your bedtime. If you need to wake up at 6 a.m. to have enough time to get to work, and you feel best after 8 hours of sleep, then set your bedtime for 10 p.m. And stick to it. Even on the weekend!
  • Stop drinking caffeine at least 4-6 hours before bed. Switch to water instead. 🙂
  • Create a good bedtime routine. Start unwinding at least an hour before bed. Do something relaxing like a little bath before you jump into your nightly routine. 
  • Create a good environment for sleep. Dim the lights while settling down for bed. Keep your room nice and cool and cut out lots of noise. Stay away from screen time. The light emitted from the screen affects melatonin production and tricks your brain into thinking it isn’t ready for sleep.

Tip #2: Energy Foods

Picking the right foods can make all the difference!

The point of all food is to provide energy for your body, but not all foods are created equal! Certain foods contain nutrients that impact energy levels, alertness, and focus. Some might even taste good.

Here are some of our favorite energy foods:

  • Bananas: Packed with carbs, potassium, and vitamin B6 to help boost energy.
  • Eggs: Hello, Protein! Protein provides a steady source of energy because it doesn’t cause a spike in blood sugar when digested. And there are so many different ways to eat eggs. Scrambled, please!
  • Dark Chocolate: You’re welcome. Here’s your excuse for eating chocolate. The high amounts of cocoa flavonoids have antioxidants shown to help deliver oxygen to the brain and muscles and increase blood flow, which helps reduce mental fatigue and improve your mood. Everything in moderation!
  • Popcorn: This low-calorie, high-in-carbs-and-fiber snack is a good alternative to chips. Air popped popcorn can include 15 grams of fiber (making it one of the highest fiber foods), which can provide lots of energy. Remember: Food is fuel. When you eat food packed with fiber, it helps keep your tummy full and your blood sugar steady, preventing an energy crash. 

Tip #3: Eat Your Breakfast

A breakfast of energized champions!

Once you’ve had some quality sleep, you should wake up hungry since you haven’t eaten for at least 8 hours (hopefully). Breakfast kick starts your metabolism, which helps you burn calories for the rest of the day. Food is fuel, and fuel is energy!

Here are some ideas to help you prep for breakfast:

  • Come up with a meal you can eat for the week and buy what you need. Eggs and bacon? Oatmeal and fruit? Hit the grocery store and stock up.
  • Prep the night before if possible. Pre-cut fruit, set out bowls, and make sure you have what you need. Sometimes it’s as simple as having the right dishes clean to prevent any roadblocks. It’s hard trusting your morning self!
  • Wake up early enough that you have time to prep and eat your breakfast.
  • If you are an eat-and-go type of person, then prepare for that! Whip up your smoothie using a meal replacement powder and throw it in your on-the-go bottle and drink it on your way to work. 

Tip #4: De-stress

Say yes to de-stress!

Stress can lead to headaches, fatigue, and depression, which all sound very exhausting. Finding ways to de-stress can come with a nice burst of energy that was hiding inside all along. The funny thing about stress is that the other tips on this list attack the culprits that could be causing it like lack of sleep, poor diet, and a sedentary lifestyle. They all work together for your good.

De-stressing ideas you should implement:

  • Find the source of your stress. Once you know, you can come up with a game plan.
  • Make sure you’re getting enough sleep.
  • Check your diet. Are you fueling your body with healthy foods?
  • Get some sun and get some exercise. Sometimes you need to get your mind off of your everyday life and just enjoy nature. 

Tip #5: Exercise

Exercise fights fatigue and boosts energy.

When you’re tired, all you can think about is sleep. So you decide to lie down for a nap, and when you wake up, you feel even worse! It sounds counterintuitive to exercise when you’re tired, but that activity might just wake you right up. 

Regular exercise can help increase endorphins (euphoria), improve your heart health, improve your focus, and even improve sleep. Sounds like a win-win!

Here are some ideas to help you get active:

  • Start small. When you are craving a nap, lace up your sneaks and take a walk around the block instead. It doesn’t need to be miles and miles, just a short, brisk walk can make a big difference. 
  • Set aside some time each day to do something active. Maybe it’s when you first wake up, during your lunch break, or after dinner. 
  • Aerobic exercise is a popular choice when it comes to boosting energy. Hiking, speed walking, running, swimming, and biking are all good options.
  • Whatever exercise you choose, just make sure you enjoy it. The more you like it, the more likely you will stick to it! If you’re looking for some new ideas, check out our Transform in 5 Challenge here. It’s only 5 minutes a day!

Tip #6: Yoga and/or Meditation

Downward dog your way to more energy. 

A recent study from 2017 found that yoga and meditation helped improve brain function and energy levels. Yoga (physical postures and breathing exercises), along with mindful meditation (observing thoughts and emotions with openness), were both found to release endorphins, increase blood flow to the brain, and reduce focus on negative thoughts. 

Here’s how you get started with yoga and meditation:

  • The study cited above references Hatha Yoga. This type of yoga is great for beginners as it’s all about the basics and is slower moving.
  • If you want to get started with yoga right away, there are plenty of free tutorial videos on YouTube to help you jump in.
  • With meditation, start small. Shoot for just two minutes a day.
  • Don’t worry too much in the beginning about all the details. Just start. Check out this blog for 20 tips to help you get started.

Tip #7: Get Some Sun (Vitamin D)

Fun in the sun brings extra benefits. 

Sunlight (as well as darkness) can release hormones in your brain. Getting the right amount of sun can release serotonin, which is associated with mood-boosting, focus, and energy. Some positive effects of the sun include treating SAD (seasonal affective disorder), relieving stress, and improving sleep. All things to help give you more energy!

Some sun tips:

  • Anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face 2-3 times a week can bring benefits.
  • Too much sun is likely to result in a sunburn, so make sure to use sunblock and be aware of your time outside.
  • The sun’s rays are more direct around 10 a.m. to 4 p.m. If you are out during those times, make sure to protect your skin. 
  • If you want to double up the energy benefits, then take a quick power walk as well!

Tip #8: Chat It Up

Socialize your way to more energy.

Socializing can be quite exhausting, especially for introverts, but sometimes a good chat can be a mood booster. This doesn’t mean you have to talk to everyone all the time. The focus is more on quality, long-term relationships. Finding a good friend can help the day go by faster as well. 

Chatting tips for energy:

  • Studies show social connections are good for your overall health and well-being. Be happier and healthier, and live longer!
  • Social isolation can cause tiredness. Chatting engages the mind and can be entertaining.
  • Sometimes boredom is the culprit and can be solved with a little distraction.
  • Walk and talk for the most benefits.

Tip #9: Get In Your Veggies

Start your mornings with some greens.

Chances are that you’re not eating enough veggies. The recommended daily amount of veggies for men and women ages 19-30 is around 2 ½ -3 cups. Those who exercise should eat even more. Vegetables are an important source of potassium, fiber, folate, and vitamins A, E, and C. Talk about jam-packed. But why do veggies provide energy? Many veggies are made up of mostly carbohydrates, which rapidly enter your bloodstream to be used as energy. In simpler terms, your body uses carbs for energy FIRST.  

How (and why) to sneak in more veggies:

  • Sneak those veggies in with a tasty smoothie. Pre-cut veggies the night before to make it easier in the morning.
  • Veggies can boost your mental and physical energy. 
  • Volumize your meals with veggies. More food, more volume, win-win. 
  • Reap the benefits of sustained, natural energy. 

Tip #10: Hydrate

H2O for the win.

If you are feeling fatigued, you could just be dehydrated. Water is essential for life, after all, our bodies are made of 60% water. Water flushes body waste, and our digestive system depends on it. It even improves our mood. Feeling thirsty?

Quick tips on getting more water in:

  • Start drinking the moment you wake up and keep sipping throughout the day. Don’t wait until you’re thirsty–thirst occurs when you’re dehydrated. 
  • To be minimally hydrated, drink half of your body weight in ounces. If you have a workout planned, make sure to hydrate before you start and continue to drink throughout the workout.
  • Drinking water can be sweet. Find ways to make your H2O taste like a treat. Throw in fresh fruits and/or add Boost Shot for some delicious, energy-boosting help. 
  • Try our 10-gulp rule. Every time you go to drink, take 10 gulps before putting the water bottle down.

BONUS #11: Boost Your Energy with Boost Shot

Thousands are using Boost Shot to power up!

Chris + Heidi’s Boost Shoot is your energy-boosting best friend. It is calorie-free and packed with several important ingredients to help boost your energy, fat loss, and focus!

Boost Shot is designed with both instant and sustained-release caffeine sources for a nice and prolonged boost of energy. It also provides additional ingredients to help with fat loss and Nootropics for mental clarity!

Boost Shot truly is the perfect pick-me-up anytime you are needing a nice, delicious punch of energy to help you along your weight loss journey.

Quick tips on how to use Boost Shot:

  • Use Boost Shot whenever you struggle with those dips in energy! Just mix it in 16 ounces of water and you’re set!
  • Try mixing Boost Shot with zero calorie seltzer water if you need a carbonation fix.
  • If you want a stronger flavor, stick with 16 ounces. If you want a more subtle flavor, go ahead and add more liquid!
  • You can use Boost Shot as a pre-workout to help you power through your exercise.

Energy, Focus, and a Healthier, Happier You

Which tip are you going to try first?

These aren’t “breaking news” tips, we’ve all heard these before. But with the hustle and bustle of life, it’s easy to fall into bad habits. Sometimes we ignore the small and simple steps because we think they don’t make a difference. But transformation is built on small and consistent habits. Those small changes can bring HUGE results. 

All of these tips don’t just affect your energy, they affect YOU. They affect your mental, physical, and emotional state of being. 

Each day you make thousands upon thousands of choices that impact your energy levels. These tips can help you create habits that will turn into automatic choices the more you practice them.

It’s time to start living your best life and take care of your body while doing it!

LEARN MORE ABOUT OUR WEIGHT LOSS & ENERGY BOOSTER–BOOST SHOT!

 

Get the perfect pick-me-up of energy and fat loss support to help you on your weight loss journey.

>>Check Out Boost Shot

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