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.
Tip #1: Get the Right Amount of Sleep
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:
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:
Tip #3: Eat Your Breakfast
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:
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:
Tip #5: Exercise
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:
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:
Tip #7: Get Some Sun (Vitamin D)
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:
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:
Tip #9: Get In Your Veggies
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:
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:
BONUS #11: Boost Your Energy with Boost Shot
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:
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!