Got no Energy? Read On.

I once had a client that wanted to lose weight and have more energy. When we initially chatted, she confessed that she drank

6 cups of coffee a day. The coffee obviously wasn’t giving her the energy she needed, and not to mention all that cream and sugar that was weighing her down-literally! So…my first suggestion to her: drink some more water. It didn’t take very long for those 6 coffees to become 3. Then we added a bit more water to her daily routine, and eventually, her coffee consumption went from 6 cups to a mere 2.

Guess what happened?

She had a ton more energy, she lost weight, and she wasn’t falling asleep at her desk come 2 p.m.

Do you ever struggle with energy first thing in the a.m., mid-day or right after work?

Let’s find out why.

Food (& those sneaky drinks) impact your energy levels and keeps you stuck when trying to burn fat/lose weight. So, let’s talk about some ways we can increase energy and lose weight that won’t hurt one bit.

First, some facts.

What you eat impacts your mood via your neurotransmitters- those lovely sensors that make mood-changing chemicals that make you feel, happy, sad and everything in between.

Food radically plays with your blood sugar levels, which can impact your perception and level of alertness. Food is also deeply connected to past feelings/experiences. It can also tend to keep you in that stuck place when trying to burn fat/lose weight.

When you turn your focus to protein, and put down the bagel that you bought for lunch, you will be building up your store of a very important amino acid called tyrosine, which stimulates the release of that feel good chemical called dopamine. I

t’s a quick energy boost- no caffeine required.

Carbs on the other hand, have the complete opposite effect- they make you sleepy. Eating too many will release serotonin, and have you face down in your dinner plate quicker than a boring lecture on 20th century art replicas.

Don’t get me wrong. Serotonin can be a good thing- it helps with depression, calms you down, and reduces your appetite. It can even help with physical pain. What is important is the balance between protein and carbs, and ensuring you have enough of the former to keep your engines running for a few hours.

What about sugar? It does give you a quick energy burst, but you end up feeling worse than when you started because your blood sugar tends to drop more than if you had paired that sugar with some protein. Protein is the all-around great stabilizer that helps regulate energy levels, and keep you awake.

If you really want to up your energy A-game, include some Omega 3 fish oils in your diet. They stimulate dopamine and serotonin production, stave off depression and increase motivation.

Are you starting to see a pattern here?

It’s also incredibly important to mention that even though you may be eating healthy things, those choices can impact your weight and energy levels. And don’t get me wrong; carbs can be a good thing! Think rice, sweet potatoes, whole grain bread, fruit, peas, carrots, etc. All good, comforting ways to satisfy those cravings for something sweet, and increase your energy stores.

We also need to consider quality over quantity. Counting calories can be beneficial if you want to figure out what will best serve your caloric needs, and what you’re eating (or drinking) that could be adding significant calories to your day. But what’s more important is the kind of calories you’re consuming. Are you getting enough protein during your meal that you feel satisfied enough to forgo desert? Or at least eat less of it? Or are you ploughing through that pasta like it’s the only thing that will make you feel better right now?

What you choose to eat also has a big impact on gut health and inflammation. Foods high in sugar and fat can leave you feeling bloated, constipated or just plain blah. Processed foods often have so much salt and sugar that even though they satisfy your hunger, they often leave you feeling heavy and unmotivated.

Check your alcohol and caffeine consumption too. Caffeine can worsen anxiety and insomnia, and if you need more than 1 cup a day, it’s probably a sign that you need to rethink your drink. Same with that glass of wine in the evening. Keep it to one and you’re golden.

So let’s simmer this down to the basics:

1. Get moving, even when you don’t want to. Prioritize strength training to build muscle and boost your metabolism.

2. Increase whole, natural foods- and reduce the processed, sugar-laden junk.

3. Eat at regular intervals during the day- skipping meals may the reason you struggle with energy.

4. Eat lean protein throughout the day, increase your vegetable intake (it will help you stay satisfied for longer without a lot of extra calories).

5. Incorporate Omega 3 fish oils into your meals & stay hydrated.

6. Get good quality sleep and try to de-stress.

7. Get outside to get some Vitamin D- the sunshine vitamin.

Let’s face it- dragging your butt to the gym is hard. But if you can find the motivation to start, you will soon realize how much more energy you have throughout the day thanks to that 30 min. walk. We all know the benefits of exercise- it’s just getting started that’s the hard part. Try 10 min. a day, and see how it goes.

You’ve got to be ready and willing to take immediate action. Choose the simplest, easiest thing you can do right now to boost your energy level. Let me know how it goes.