When you’re trying to make positive changes in your life, one of the big challenges can be having enough energy to keep up the momentum. This is particularly true when your body is overweight and you’re trying to lose weight. It can be hard to feel that you have the energy to be more active, even though you know it will help you reach your weight loss goals.
It’s normal to have periods of higher concentration and energy, alternating with times of relaxation. When you just don’t seem to have those energetic stretches, these tips might help you improve your energy levels.
Stay Steady On Sleep To Boost Energy
Keeping a regular sleep schedule can help a lot with energy levels, and even with weight loss. Unless you work shifts and have no choice, try to get to sleep at the same time each night. Keep your room completely dark during sleep. Try not to stay up later on weekend nights. Train your body to expect a regular sleep time.
Enjoy Power Naps
Power naps of five to twenty minutes refresh the body and the mind. The “siesta” habit, when reduced to a brief nap in the early afternoon, can really give you more energy for the rest of the day. Even if you don’t sleep, closing your eyes, breathing deeply and completely relaxing your body for a few minutes can rejuvenate you.
Skip The Stimulants
Using sugar and caffeine to boost energy levels guarantees a roller coaster ride that quickly crashes down into low energy. Be sure to start your day with a little protein and a bit of fat, not with a carb and sugar-laden snack. If you drink coffee, limit it to one cup. Better yet, choose green tea, which has a small amount of caffeine and has been shown to aid weight loss. Avoid reaching for sweets when you’re tired. It’s an unhealthy habit, particularly if you’re trying to lose weight and avoid insulin resistance.
Drink All Day
Keep a water bottle handy and sip all day – but avoid the kind of drinking that involves alcohol. Alcohol is packed with empty calories and it’s a depressant, so there’s no way it’s going to help with energy. On the other hand, keeping yourself hydrated with fresh water that helps remove toxins from your body can definitely give your energy a boost.
Exercise A Bit
Sure, taking on a significant exercise routine can seem overwhelming when your energy is low, but what about sneaking in exercise in little bits?
- Jump on a mini trampoline for one song
- Do 10 squats or jumping jacks or sit-ups
- Install a pull-up bar on a doorway and do three pull-ups each time you pass it
- Take the stairs
- Park further away when shopping
- Try out the kids Wii and check out Wii Fit
- Take a class once a week – Tai Chi, Yoga, Zumba, water aerobics or any martial art
Laughter Is Good Medicine
Watch a funny movie, or a favourite comedy TV show or comedian. Make sure you fit in a good laugh every day. It exercises the stomach muscles and does wonderful things for your brain chemistry.
Supplement With The Help Of Your Doctor
Certain supplements can be very helpful in giving your energy a boost. In particular, B vitamins can be helpful. A quality multivitamin should probably be part of your daily routine, since most of us aren’t getting all the nutrition we need from our diets. Consider trying a B12 injection if you’re really feeling fatigued. I use B12 in my medical weight loss program.
Fill The “Holes” In Your Bucket
If certain people or situations drain you frequently, see what you can do to avoid dealing with them. Make changes to plug your known “energy drains”, and be observant about noticing ones you may not have previously paid attention to. What you allow persists, so is this type of energy drain something you wish to allow?