12 tips for the best energy
The 12 most natural ways to maintain your energy levels for beating the winter blues.
Just picture it: the cold winter air, snow, icy roads, grey skies, the perfect opportunity to for an outdoor run or to the gym, right? Not exactly.
During these winter months, it can be more difficult to get yourself up and going when your main priority is to stay snug underneath a blanket, staying clear of the elements. The hibernation season, combined with the invasion of sweet holiday temptations, can indeed be a recipe for weight gain and lethargy.
It doesn't have to result in disappointment, however. This article offers 12 useful tips to naturally boost your energy and help your body escape the dreaded metabolic habit this winter.
1. Start with breakfast.
You might be easily tempted to stay cozy, curled up under the covers perhaps with just a warm cup of coffee or hot chocolate, but do make the effort to get out of bed and eat a good meal when you wake up.
A healthy, hearty breakfast is the most basic tool to help you stay energized and focused throughout the day. It has been proven that people who don’t eat breakfast tend to be less active throughout the day than those who do.
2. Stay hydrated.
We all know, water is an essential resource for all of life’s power and functionality; but in addition, staying hydrated is also crucial for protecting your muscle-building proteins from being broken down and rather, to burn fat for energy.
3. Exercise for a short spurt.
Short bursts of intense exercise can accelerate your ability to burn more calories post-workout more than long, easy sessions. Also, muscle itself increases your metabolic rate, so add in some strength training, as well.
Don't have access to a gym or weights? No problem. Try using canned soups, water or milk jugs, suitcases, bags of flour or sugar, socks…and even kids! Be creative.
4. Be tactical with snacks.
Switching to eating healthy snacks, such as fresh fruits and nuts, makes it easier to avoid the cookie jar calling out to you when you get hungry. Do remember to serve yourself moderate portions, however, to stay within your healthy calorie intake.
5. Add the spice.
Adding a little kick to your meals may improve your metabolic health, as well. So, go ahead and add those chilis and sprinkle on the red pepper flakes!
6. Eat sufficient protein.
Replacing some of your fat or carbohydrate-rich meals or snacks with a higher-protein option can help support your muscles. As an added benefit, digesting protein may burn more calories than fat and carbohydrates. So opt for lean proteins like chicken, tuna, egg whites, etc.
7. Take a probiotic.
Probiotics help support healthy energy production as well as those good bacteria in your gut. Research shows probiotics can also support your immune system and help you manage stress and elevate your mood, all important considerations during the winter holidays and beyond.
8. Get energy through vitamin dosage.
Energy comes from the foods we eat. That means you can boost your energy with the right vitamins, minerals and nutrients, such as a vitamin B complex, which affects enzymes critical to healthy metabolic processes. And ingredients such as NAD+, CoQ10, resveratrol and PQQ help fuel your body at the cellular level.
9. Have a cup.
Coffee has been shown to provide many health benefits when consumed in moderation. This is partially due to its caffeine content, which can help improve exercise performance, as well as equip you with the energy and focus you need to have an effective exercise session.
10. Turn down the heat.
A small clinical study suggested that keeping your bedroom cooler while you sleep can increase your proportion of brown adipose tissue, a type of fat that functions more like muscle, helping to burn calories.
11. Get enough shut-eye.
In the subject of the bedroom, getting enough sleep is a great way to increase your energy level. Shorter sleep durations are also linked to unhealthy food choices and increased risk of overeating.
12. It's simple: smile!
When you're stressed, you produce higher levels of the hormone cortisol, which could contribute to the overeating that is so common when you feel stressed out. Smiling can help keep stress levels lower for you and those around you!
On a final note, it is completely fine and healthy to have those lazy moments and enjoy cuddling up with a good book every once in a while, but implementing these energy and metabolism tips into your daily routine can particularly help you avoid a winter slump.
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