Nutrition:  Eat for Energy & Lose Weight

      

          Do you often feel exhausted?

          Although there are real medical reasons for
          fatigue, your eating may be the culprit.

          Get inspired to eat for energy, and you may
          just see your weight take care of itself.

      


 

If you often feel tired and/or can't quite lose those last few pounds, you might consider focusing on your energy. By maintaining a lifestyle targeted at maximum energy, you will gain the pep back in your step and in the process you may start to lose a few. It might just be the attitude adjustment you need to distract yourself from the diet world which seems to be full of lack. Focus instead on creating energy. You will eat and exercise for efficient and long-lasting calorie burn that will ramp up your metabolism.

 

Possible Causes of Fatigue:

There are many possible reasons you may be dragging yourself around town. Some of them are:

• Anemia
• Chronic pain
• Crash diets
• Dehydration
• Depression
• Excessive alcohol
• Hormonal imbalance
• Illness
• Insomnia
• Malnutrition
• Medications
• Overeating
• Sedentary lifestyle
• Stress

 

Please check with your physician to eliminate any serious causes for your malaise. If you have a clean bill of health, then you may need to consider your lifestyle. When do you eat? What do you eat? How do you eat? Are you exercising? (We discuss exercise as it relates to energy in the article below.) Some simple changes may be all you need.

 

When to Eat:

Eat breakfast.

You need to break the fast to refuel your body after what could be a minimum of eight hours but usually a lot longer. By getting a balanced meal at the start of the day, your body draws on that fuel all day long.

 

Eat five times a day.

If you eat three meals and two snacks, you feed your body a steady stream of nutrients and maintain your energy levels. Missing a meal will send you to the binge counter, which will lead to overeating, a surefire energy drain. Missing a meal will also send you to starvation corner, where your body and metabolism slow down to survive the period of food deprivation.

 

Eat after your workout.

Refueling is important to keep your energy running efficiently after burning calories. Also, if you have had a long day at work and are headed to the gym, eat a quick healthy snack like an apple and drink a large glass of water. Think of your body as you would your car. You wouldn't take your car for a drive without gassing up first, so don't do that with your own chassis.

 

What to Eat:

• Almonds. Watch your quantities here. Keep it to a handful a day, so you won't blow all of your calories.
• Beef (lean)
• Brown rice
• Cantaloupe
• Citrus fruits: Vitamin C is a critical nutrient and eating the fruit instead of just the juice will give you the fiber too.
• Coffee and tea: Drink no more than two cups of coffee a day and never on an empty stomach. Please keep this in moderation and add milk or soy for protein. Caffeine can help to energize you, but make sure you keep it to a minimum and talk it over with your doctor. It can dehydrate you and the energizing effects are short-lived, lasting only about two hours.
• Eggs: Stay away from frying and eat the whites for pure protein and no fat.
• Fruits: Blueberries, strawberries, and mangoes are particularly fuel-packed.
• Green vegetables: sprouts, broccoli, asparagus, and spinach
• Lentil beans: They are a great source of a complex carb, lean protein, and fiber, all in one.
• Oatmeal: Also oat bran muffins are good when you are on the go. Stay away from large store-bought muffins that are loaded with sugar and fat.
• Parsley
• Salmon and sardines
• Sunflower and pumpkin seeds
• Tomatoes
• Trail mix: Buy low sodium and low sugar or make your own.
• Water: If you are dehydrated, your body will seek water in your blood to hydrate cells. If your blood volume decreases so will your energy. See our article on hydration for further information.
• Whole grains
• Yogurt (low fat) in particular, but low-fat dairy in general and soy work also.

 

About the Quick Fixes

Take "energy bars" when on the go, but choose low sugar, low fat versions where the major ingredient is protein. Also "energy drinks" may not be the answer as most of them contain more calories than you want. Read the nutrition labels carefully for these products.

 

How to Eat:

Eat enough.

If you eat less than 1,000 calories, your body will slow down your metabolism and slip into self preservation mode.

 

Eat combinations of foods.

Mix complex carbs, lean proteins, fiber, and low-fat fats at each meal or snack. By eating a well-balanced diet, you extend the life of the fuel you are consuming instead of crashing and burning with sporadic bursts. Your body digests these foods at different speeds and at different stages of consumption which sustain the energy burn:

Carbs: Your mouth

Proteins: Your stomach

Fats: Your intestines

Some examples are:

• Apples with peanut butter
• Low-fat yogurt with berries and nuts
• Oatmeal with berries and soy milk

 

Eat everything in moderation.

Never become so hungry that you feel you have to empty out the refrigerator in order to satisfy those monster hunger pangs. If you overeat, your body will focus all your energy on digesting food and literally slow you down.

 

Eat the bigger meals earlier in the day.

 A full breakfast, instead of just a cup of coffee and a bagel, will jumpstart your metabolism and stay with you all day. The opposite is true for the end of the day. You don't need to have a chow fest at dinner just to go to bed.

 

Also check with your medical professional about adding supplements and vitamins to your daily routine. Please email us or call us toll free at 1.866.5.WE.COOK (1.866.593.2665) if you have any questions. After all, we are only one click away.

You can also visit our archive page for past newsletter nutrition articles.
 
The health information provided here is for informational purposes only and is not intended to substitute for seeking professional medical care.

 

 

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