OK…brain and body…remember this every time you want to take a nap or watch tv instead of go to the gym!
I feel like I’m constantly searching for more energy, especially around this busy time of year because so much is going on. Here are a few ways to help out!
– It’s the perfect jump start to your day. It boots your brain activity and metabolism. Studies show that working out before breakfast may burn more fat than exercising after you eat.
2. Eat Breakfast
– It will fuel your entire day. It starts your metabolism and keeps it going all day. Oatmeal with nuts and fruit or a scrambled egg with veggies are great combos – packed with protein and fiber to keep you full.
3. Try 5 Mini- Meals a Day
– To keep your metabolism going, opt for three balanced meals and two small snacks in between. Eat every 3 to 4 hours.
4. Drink Lots of Water
– Mild dehydration can lead to fatigue, so drink whenever you’re thirsty. It’s a sign your body needs more water.
5. Get the Right Vitamins
– Good nutrition can help beat fatigue. Get B12 from salmon or lean beef and B6 from bananas, turkey, chicken breast, whole grains, and tuna.
6. Sleep Enough
– You need 7 to 8 hours a night. To get the best rest, “create a routine”, avoid eating too close to bedtime, and wake up at the same time every morning.
7. Go Outside
-To fight an afternoon slump, take a fifteen minute walk after lunch. Exposure to bright light can increase alertness.
– Take a breathing break! Sit up straight in your chair, inhale for 4 counts, hold for 2, then exhale for 4 and hold for 2. Repeat 10 times. It will get your blood flowing.
– Up your mood by talking to friends or listening to your favorite music.
– Sniff an energizing scent. Jasmine, peppermint, and citrus are known to be great boosts!
* found in People StyleWatch Magazine
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1. Swap 2 regular beers for 2 light ones.
Saves 100 calories.
2. Order thin-crust pizza, not regular.
Saves 151 calories.
3. Take the top off a tuna sandwich on sourdough; add a slice of lowfat swiss cheese; nuke.
Saves 137 calories.
4. Dress salad with 2 tablespoons lowfat balsamic, not Caesar, and add 1 tbsp Parmesan.
Saves 115 calories.
5. Munch on 1 cup air-popped popcorn, not chips.
Saves 123 calories.
6. Exchange a whole egg in your omelet for 1 egg white, and trade full-fat cheddar for lowfat.
Saves 142 calories.
7. Grease pans with cooking spray, not oil.
Saves 100 calories.
8. Enjoy pasta with 1 cup tomato sauce and 1 tbsp parmesan, instead of alfredo.
Saves 101 calories.
9. Have half a bagel instead of a whole one. That leaves room for 1 tbsp PB and 1 cup O.J.
Saves 127 calories.
10. Top fro yo with fresh berries, and skip the chocolate chips and crumbled graham crackers.
Saves 114 calories.
*found in Self Magazine
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*Research-backed mood boosters*
Found this list in Glamour and liked it.
Some studies say this is as good as anti-depressants, due to the endorsements it releases.
Prevents grumpiness and helps you preform.
Enhances self-confidence and shuts down feelings of helplessness.
Sometimes it’s just nice to take time to be.
-Focus on Making Memories
57% of people found that they were happier when they spent money on an experience like a vacation, rather than buying stuff.
Pretty self explanatory.
-Hug It Out
Physical affection is critical in your life. Power of touch.
-Face Your Challenges
Actually do things on your to-do list. The more you put things off, the more anxious you’ll feel about them.
– Say Something Nice
Making someone else happy usually transfer back to you.
– Be Grateful
Writing down the things you’re grateful for helps you focus on the good things in your life.
– Set a Smart Bedtime
You’ll recharge your body and mind for the next day.
– Savor Your Snapshots
Putting up pictures helps you remember good times and good friends.
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In Allure Magazine, there was an article about a study done comparing sleeping and dieting. I thought it was kind of interesting.
55% less body fat was lost by dieters who slept 5.5 hours per night versus 8.5 hours.
Apparently, sleep deprivation is associated with increased body fat even when you’re dieting. Volunteers slept 8.5 hours a per night over two week sessions and then slept 5.5 hours per night in another. During the day their diet and activity were controlled. When they got less sleep they lost less fat mass (1.3 pounds compared to 3), were hungrier, and had high levels of ghrelin, which is an appetite-stimulating hormone. A professor at University of Chicago said these people will also have a harder time keeping weight off because their metabolism was slowing down due to lean muscle loss.
SO…moral of the story, sleep more…you’ll lose more fat if you’re dieting and you’re less likely to cheat!
Plus you’ll probably just be happier 🙂