Change the Way You Eat
Make time for breakfast. Refuel in the
morning with a nutritious breakfast like eggs or yogurt with cereal and fruit.
You’ll be more productive and less likely to overeat later in the day.
Schedule mini-meals. Divide your daily
calories up into five or six small meals and snacks. You’ll keep your blood
sugar stable and avoid becoming weak from hunger.
Focus on fiber. Whenever you eat, choose foods high in
complex carbohydrates. Most vegetables and whole grains are rich in
fiber. They give you staying power because your body digests them slowly. Pair
them with lean proteins and healthy fats for a balanced diet.
Limit caffeine and alcohol. A cup or two of coffee in the morning wakes you
up, but too much java late in the day can cause jitters and keep you up at
night. Alcohol also disrupts sleep, so drink plain water close to bedtime. As a
bonus, staying hydrated thins your blood and speeds up circulation, giving you
Count calories. Losing weight gradually beats super strict
diets. Drastically cutting calories can slow your metabolism and cause
nutritional deficiencies. Estimate your individual calorie needs with online
calculators available at many reputable websites.
Make Other Lifestyle Changes
Sleep well. Losing sleep is the most obvious culprit when you’re feeling tired. Try to
go to bed and rise at about the same time each day, especially when you’re
Take a walk. Moderate exercise curbs hunger and lifts your spirits. Sign up for a dance
class or walking club. Incorporate more activity into your day by stretching
and climbing stairs.
Breathe deeply. Skillful breathing recharges your body and mind. Draw air in slowly and deeply through your
nostrils allowing your diaphragm to rise. Spend an equal amount of time gently
Manage stress. Losing weight may seem overwhelming if you’re
already juggling multiple projects. Dissolve tension with yoga or a warm bath
instead of comfort foods.
Listen to music. Music is another stress buster that helps you
breeze through housecleaning and paperwork when you’re starting to slump. Turn
up the stereo at home and wear ear buds at the office.
Clear away clutter. Is your bedroom overflowing with books you
don’t read and clothes you don’t wear? Making your environment more spacious and
organized will help you sleep better.
Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary,
peppermint and jasmine are refreshing choices.
Take a break. Adults need recess too. Accomplish more with less effort
by enjoying frequent breaks. Most adults find it difficult to
concentrate for more than about an hour, so the quality of your work may be
enhanced while you feel more peaceful and resilient.
Talk with your doctor. If you need additional assistance, ask your doctor
about underlying conditions that can cause chronic fatigue that sabotages your
diet. Effective treatments are available for common issues like low thyroid
functioning or anemia.
You can feel strong and alert while you stick to your weight
loss plans. Boost your energy with healthy eating choices and other simple habits.
Soon, you’ll be lighter and livelier!