Do you feel like taking a nap right now? Are you dreaming about your next cup of coffee?
What if you could boost your energy for the long-term without relying on quick fixes?
Let’s talk about 5 straightforward ways to ditch the coffee and energy drinks and get the energy jump-start you’ve been waiting for.
One: Do this Step by Step
Are you reaching for another cup of coffee as you read this? Did you know that it takes about 20 minutes for the caffeine in that coffee you are sipping to take effect on your body?
When you are tired and on a deadline, that’s a long time!
What if you could boost your energy in half the time and keep that energy long-term? Yes, it is possible!
Instead of coffee, try a quick 10-minute walk instead. Walking will dramatically increase your energy and alertness within a few short minutes. If low energy is preventing you from getting your work done, a brisk 10-minute walk has been proven to increase your creativity and ability to focus on –and complete tasks.
A big perk of taking a walk instead of a coffee break is that the positive benefits of walking have been shown to last up to 2 hours, carrying you through your work day. Furthermore, if you make daily walks a habit, in just 3 weeks your moods and energy levels will improve –and stay improved!
TIP — Get your energy-boosting walks in easily by parking in the back of the parking lot at work or as you do your errands during the day.
Two: How Actively Losing Fat Gives You Energy
QUIZ: Do you feel like taking a nap right now, or do you feel like you have enough energy to get everything done today?
The answer will tell you if you are burning or storing fat!
Surprise! When you are in an active fat-burning mode, your energy levels noticeably increase. It’s like you are unstoppable.
When you are storing fat on your body, you feel like going into hibernation (like how you feel after a big holiday meal). This makes sense as the weather cools and comfort foods and a nap on the couch sound more appealing, doesn’t it?
But when you are burning the fat on your body for fuel, you feel like you can take on the world with all the energy you have.
TIP — Think of it this way: once you have shifted into fat-burning mode for energy, you never run ‘low’ during your day; all your body has to do is burn fat from your belly, hips, thighs or other trouble areas for fuel.
Actively burning fat and getting to your goal body = more energy for life!
Three: Remove this Energy Vampire
Hey, how are you doing right now?
“I’m so tired today! I haven’t been sleeping well and I have so much stress at work. It’s only Wednesday and I feel totally drained.”
Did that sound familiar?
While sleep and stress are definitely factors, there is another, more insidious energy vampire that could be robbing you of your good health…
If excess sugars and starches are in your diet, you are probably suffering physically and emotionally without realizing it. Sugars and starches weaken the immune system, trigger chronic fatigue, hormonal problems, mood swings, and gastrointestinal issues.
All of these things directly or indirectly sap you of your energy.
What happens when you feed stress and fatigue with more starches and sugars? An hour later you end up even more anxious, irritable and hungry, don’t you? Did you know that these feelings are a result of the excess sugars further triggering your fight or flight stress response?
Stress eating grossly over-taxes your system and drags your energy down even more. You can avoid this!
TIP — Cut sugar and you cut the energy vampire (and stress-eating). Watch as your body’s energy level bounces back within 2-5 days. If you want to shake the effects of sugar faster, try a 24-48 hour fast to detox your system quickly.
Four: Get Rid of the Zeroes
We are surrounded by food everywhere we go. More correctly, we are surrounded by ‘zero’ foods; foods that contain a bunch of empty calories and offer no vital nutrition to maintain our energy levels.
Here’s a tricky one: energy bars. They look kind of healthy– but all that energy comes from fat-promoting carbs and sugars.
While the word ‘malnourished’ might make you think of skinny children who can’t get enough to eat, the sad irony is that the obese person eating energy bars, French fries and sipping on a soda is malnourished as well. Their bodies are not starving to death for calories, they are starving to death for the correct nutrition!
It’s like if instead of gasoline, you filled up your car with mud. Your engine simply won’t run.
TIP — Many healthy-sounding foods claim that they will give you energy, have lots of natural energy or are a “high energy snack.” When you see these foods, take a look at the nutrition facts. The so-called “energy” is usually in the form of tons of energy-sapping sugars and starches. These snacks are zeroes when it comes to fueling your body right!
Five: Eat More of These
Instead of reaching for zeroes for meals and snacks, fuel your body with these two energy-boosters…
Protein – if you don’t have long lasting energy throughout the day, you probably need to add more protein to your menu. You will be surprised by how much better you will feel. Protein will help you avoid the midday energy level “crash,” sustain you longer than caffeine and energy drinks while helping you burn fat more efficiently.
Healthy fats – most people think of sugars and carbs as the kings of energy. We have all been trained well to believe this– what do you reach for when you are feeling tired? Carbs and sugars, right?
When you rely upon sugar for energy, it gets used up quickly when we work or do exercise because our bodies can only store a few hundred calories of it at a time.On the other hand, we have the ability to burn thousands of stored fat calories for fuel All. Day. Long.
TIP — Try these great snack combinations to keep you energized throughout the day: salami and cheese pack, almonds and a colby jack cheese stick, pepperoni bites and mozzarella cheese stick. All of these wonderful items are available from Personal Trainer Food– get yours today!
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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email Jan@PersonalTrainerFood.com if you have any questions!
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