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With our fast-paced 21st century lives and never ending to-do lists we can sometimes feel depleted and in need of an energy boost. Add the stresses of trying to lose weight to the mix and it’s easy to see why our best intentions can sometimes fall apart. Those taking Phen Caps will know that it gives you the energy you need to see you right through the day, but we could all do with some tips on how to boost our energy levels and keep healthy at the same time.
For both short and long-term energy boosts, make sure you eat a high-fiber, carbohydrate-rich breakfast. In a study by The University of Southern California, the effects of this type of breakfast were shown to give participants the highest level of alertness between breakfast and lunch, beating the low-fiber high-carb breakfast and two high-fat breakfasts. Select breakfast foods such as whole wheat toast or high-fiber cereal, and aim for 25 to 30 grams of fiber per day to continue the energy-boosting effects. You should also never skip breakfast, or any other meal, as tiredness is inevitable when your body starts running on empty.
Although multi-tasking is viewed as the way to get a lot done quickly, taking short breaks throughout the day just to stop and do nothing can actually increase productivity and help overcome tiredness. A short break of 5 to 10 minutes or even less can give you an immediate energy boost and making these mini-breaks a habit can boost long-term energy levels too. Researchers at Louisiana State University found that workers who took four 30-second breaks every hour followed by a 14-minute break after two hours of sitting at the computer reported less fatigue and were more productive and accurate than workers who took longer and less frequent breaks.
Just as we can mistakenly think we’re hungry when we are just thirsty, thirst can also masquerade as fatigue. Even slight dehydration can make you feel tired and lethargic, and after exercise it is even more important to keep your body hydrated with water. If you find yourself tired even after a good night’s sleep, you should cut down on any alcohol you might drink during the evening. Although alcohol makes us sleepy, it interferes with deep sleep so that you will not be as rested as you should be, even after a full eight hours.
If you let yourself get hungry between meals your blood sugar falls and you feel lethargic. However, you need to choose the right snacks to prevent ups and downs in your energy levels; a candy bar will just give you a short boost and then leave you feeling even more tired than before. Nutritionists advise snacks containing a mix of protein, a little fat and some fiber are the best to boost energy levels and sustain them. Peanut butter on toast, a whole-grain cracker with low-fat cheese, or a yogurt with a handful of nuts are ideal snacks; the carbs offer a quick pick-me-up, the protein keeps energy levels up and the fat makes the energy last.
For a great energy boost, step out of your busy life for a moment and take a walk; even a 10 minute walk along your office corridors can help you overcome feelings of tiredness. And yes, it works better than a sugar hit. A classic study by California State University compared the energizing effects on 18 people over 12 days, who either ate a candy bar or went for a brisk 10-minute walk. Walking was the clear winner; it increased energy levels for two hours while the sugary snack initially boosted energy but left participants more tired and with less energy one hour later.
Eating a balanced diet should ensure that you meet all your vitamin and mineral needs, but if you still feel tired you could have a slight magnesium deficiency. This mineral is important in converting carbohydrates to energy, so a lack of magnesium could leave your levels feeling depleted. In a study by New York University, women with magnesium deficiencies required more oxygen to do tasks than they did after their magnesium levels were restored, meaning that their bodies were effectively having to work harder, leaving them more tired.
The recommended daily intake of magnesium is around 300 mg for women and 350 mg for men. To make sure you’re getting enough try adding a handful of almonds, cashews or hazelnuts to your diet, increase your intake of whole grains or eat more fish, especially halibut.
Here, you have some great ideas on how to boost your energy levels, but we’d love to hear from you if you have any great tips of your own. Remember, if you are making your way along your weight loss journey but feel that you could do with an energy boost, then Phen Caps are a great solution, as they are designed to increase your energy levels while also suppressing your appetite.