Tuesday, July 25, 2017

Gain energy while losing weight

If you're just trying to shed a few pounds or are on a serious weight-loss plan, it takes focus and energy.  Part of achieving your goals involves physical movement, but also mental clarity, concentration and focus.  When you get tired, physically or mentally, you can slack off or get distracted.

Since I've joined Team Beachbody as a coach, I’ve dedicated a lot of time to researching health and fitness.  Along the way I’ve stumbled across a few secrets to “give you more energy” as well.
  
Here are seven suggestions that work well for me:


#1 – Cut processed carbohydrates & eliminate added sugar from your diet

If you want to lose belly fat, these are the first foods that need to go.  And you’ll quickly find that you have more energy because of the elimination as well.  Personally, I’ve found nixing the breakfast cereals from my diet were a big factor.  If you find breakfast cereals leave you hungry and tired, then you’re a perfect candidate for this plan.

Also, skip the bread at lunch if you find yourself snoozing at 2pm in your chair - and especially if you operate heavy machinery or drive for a living!


#2 – “Drip” Your Caffeine

I’m miffed at myself for losing the article, but I once read the US Army found that providing small doses of caffeine over time lead to better energy levels than giving the caffeine all at once.

What does this mean for you?

Until they start offering caffeine IV’s at Starbucks, you can just drink multiple Green Teas (about 80mg caffeine per serving) rather than a Venti Americano from Starbucks (about 330mg of caffeine).

There will be no crash and burn on the “caffeine drip”.


#3 – Go to bed and get up at the same time everyday, even on weekends.


I don’t know how many times I read this piece of advice, ignored it, and wondered why I struggled to get back on track every Monday.  When I finally did it, it was like magic.  This has been the BIGGEST change I’ve made in the past year, and I credit it with increasing my energy at least 10%, if not 20%.

Follow this rule for 2 weeks and you’ll be amazed at how much more mental energy you have.  Proper rest is crucial.


#4 – Exercise (& you should probably do it in the AM)

Short burst exercise sessions, like the kind you'll find in Beachbody on Demand, not only help you lose belly fat, but will make you more alert all day long.  There’s no “fat burning magic” to exercising first thing in the morning, but from a pure lifestyle perspective, I don’t think there is any better time.

Morning workouts avoid late afternoon excuses.  Since consistency is key, the morning seems to be the best time for most of us.


#5 – Eat more whole, natural foods such as fruits, vegetables, & raw nuts

First of all, if you do this, there’s less room for processed carbohydrates and added sugar.  Second, research shows subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet. (Amer. J. Clin. Nutr. 85: 1465-1477, 2007.)  For breaks, or even lunch, try some high-quality protein bars.


#6 – Lose weight & get control over your blood sugar

Overweight folks suffer from sleep apnea (meaning they wake up more in the middle of the night), high blood pressure and high blood sugar.  None of these are good for your energy levels.  So lose belly fat with the Beachbody lifestyle and you’ll start sleeping like a baby, and living like a maniac (that is, someone full of energy!).


#7 – Drink more water

I suggest a gallon a day.  Seriously.  Add an extra cup of water to breakfast, break, and lunch, and you’ll soon see a difference in your thinking.


Bonus Tips:

First, I think most folks will be surprised by how fasting can give you more energy.  It truly can.

And second, no matter how busy you are, take at least 5 minutes everyday to relax, close your eyes, and do some deep breathing (from your belly) to “get the stress out” and be grateful for what you have in life. That little break can work wonders.

So there you. If you do nothing else but implement these 7 Beachbody 'rules' over the next 2 weeks, you’ll feel the changes.  I promise.

And if I missed anything, please let me know and share your secrets to having more energy in the comments below.

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