I know I’m right when I say we’re all in the same boat with this one, ladies. We all want to live a healthier life, drop a dress size and still have time to do everything else. You’re feeling pumped to smash your goals, but you’re also finding it difficult to find the energy to workout and you’re simply too tired. I can sense you’re all nodding along and yawning now…
At one time or another, we all experience low energy and everyone’s energy levels fluctuate. It’s not all bad though, the good news is that we can all do something about it and give our energy levels the kick up the butt it needs. Studies have shown that in most cases, low energy is a result of the food we eat. So, we’re here to help and have put together our top tips for boosting your energy levels to give you that oomph you’ve been wanting to start your new routine.
Sort out your stresses
Now, we aren’t saying to get rid of all stress as this is simply unrealistic and impossible. But, what you can do is address your stress levels by using positive coping methods to increase your stress management and stay on top of things.
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Stress is something we have to cope with as a part of everyday life. But even things that seems small can do the world of good and address some of the issues.
- Spend a little time outside every day
- Get enough good quality sleep
- Go for a walk or do some light exercise
- Use breathing exercises to feel calm
- See a therapist
- Call a friend or loved one
- Exercise regularly
Be good to your gut
We all have trillions of microbes living in our gut, this makes up our gut microbiome. Our gut microbiome is vitally important for our digestion but also our overall health. Everyone’s microbiome is different and requires different foods to thrive.
Having a diverse microbiome with many different microbes in your gut is great for your health. Most of the time, when your body is feeling out of sync with your gut or you’re not in the best shape with microbiomes, you’ll feel exhausted, but when you look after it well, you can see the results in improved energy levels.
Put the brakes on caffeine
Most of us rely on a cup of caffeine to make us feel more alert and give us a little boost. Whilst you might feel like you need a cup of coffee to get through the dragging afternoon, having a coffee too late into the afternoon can have a negative impact on your sleep.
Get enough sleep
We know it sounds too obvious, that if you’re too tired to hit the gym, you obviously need more sleep. But it’s no surprise that if you’ve had a bad night’s sleep, you’ll likely not be feeling your best the next day. If you often sleep badly, this can lead to your energy levels being impacted and you may also notice changes in your appetite. Not only that, but when we do have poor sleep, we’re more likely to then snack on those sugary and processed foods resulting in blood sugar spikes, crashes, and lower energy levels.
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It is recommended by the CDC to get at least seven hours of good quality sleep each night. I know this might seem impossible with our busy lives, but if you’re struggling to get good sleep, perhaps prioritize going to bed a little earlier. Doing this will help as it will set you up nicely for the following day, and help control your blood sugar levels too.
Did you know that smoking can make you feel low in energy? Not only that, but it can also have an impact on your motivation to make a change to your lifestyle and habits. If you do currently smoke, you may find that quitting will improve your energy levels and overall health too.
If you notice that you’re struggling and don’t have much energy, take a moment to consider if you’ve drunk enough water. This is because dehydration can make you feel tired and can also impact your mood. Research has shown that being dehydrated by even as little a 2% can affect your attention span and coordination.
If you’re needing some brainpower and a boost to hit the gym, try drinking a glass of water.
And if you find that you’re finding it difficult to stay hydrated, give some of these tips a go:
- Start your day with a large glass of water
- Drink a glass of water before each meal
- Carry a refillable water bottle with you
- Use a straw to make it easier to drink
- Flavor your water with fruit or herbs
- Drink herbal teas
Keep an eye on your sugar
Our blood sugar rises when we eat carbs and this is a normal response for our bodies to have. But in the long term, this can be harmful, if your blood sugar rises or falls too quickly. When your blood sugar rises or dips, you may notice a change in your energy levels and symptoms like hunger, irritability or difficulty concentrating.
Instead of simple carbs, eating more complex carbohydrates can help you in controlling your blood sugar. Complex carbohydrates are foods such as:
- Whole grains
Ready to smash the gym?
With the above tips, you’ll be feeling energized in no time!
But if you do need a little help, why not try PhenGold? Our multi-action formula works smartly to enhance your body’s natural fat-burning abilities and curb cravings, so you can get on with smashing your goals!