Stress, packed schedules, not enough high quality sleep, lack of movement and too many nutrient poor foods in your diet can all contribute to feeling sleepy in the middle of the work day.
There are some highly effective nutritional strategies you can try to boost your energy which may also help you lose weight.
1. Eat lots of foods that are nutrient dense. Nutrient dense means they have lots of vitamins and minerals per serving. Foods that are nutrient dense tend to be whole, real foods, including fruits and vegetables, whole grains, beans, nuts, seeds and animal proteins that are not fatty. Not surprisingly, simple carbs such as refined white bread and sweets have plenty of calories without much nutritional punch, so a jelly sandwich on white bread with a bag of chips for lunch is almost a guarantee of afternoon brain fog and sleepiness.
2. Get more omega 3 fatty acids into your diet. Omega 3 fatty acids are said to improve mood and memory. They will certainly help your hair shine. Where can you get this magical food? Good sources include fish, flax seeds, flax oil, hemp seeds, hemp oil, chia seeds, leafy greens and walnuts. Chia seeds are very popular because they are basically tasteless and easy to add to many thick foods like soups and chili without impacting the taste. Also, note that human bodies can’t extract nutrients from whole flax seeds, so you’ll need to grind them in a coffee grinder or food processor before consuming. Like chia seeds, ground flax seeds are also easy to add to other foods without changing the texture or taste but ground flax goes rancid relatively quickly, so only grind what you’re going to use up within a few days.
3. Don’t skip breakfast! Stop thinking that it’s only breakfast if it’s a traditional breakfast food. The point of breakfast is to get your metabolism going, and you can do that with leftovers from last night’s dinner just as easily as with a bowl of cereal. So think outside the breakfast box and make yourself a breakfast salad or have some leftover chicken and brown rice first thing in the morning.
4. Snacks – yes. Vending machine food – no. Again, the more whole, nutrient dense foods you eat, the better you’re doing at fueling your body for energy. Skip the 100-calorie packs of anything and choose a piece of cheese, a handful of nuts, an apple with nut butter or some baby carrots and chummus.
5. Drink water. All day long. Lack of proper hydration can contribute to fatigue. Try to have a goal of always having water at your side and drinking at least a cup every few hours.
Besides being smart companions to your weight loss journey with a gastric balloon, these tips can all contribute to boosting your energy level during your busiest days. Try one at a time and see if you can tell it’s making a difference for you.
Author: Rebeca Espinoza
Rebeca Espinoza writes about health, fitness and weight loss for Spatz Medical, makers of the Spatz3 Adjustable Gastric Balloon. You can find her at email@example.com. Like the Spatz3 Adjustable Gastric Balloon page on Facebook or follow us on Pinterest for healthy eating tips, inspiring quotes, videos and photos and more.