Losing weight often naturally follows from living a high-energy lifestyle. Exercising can seem impossible with high-stress lifestyles and poor nutrition, which lead to low energy. Since exercise naturally increases your energy levels, you could find yourself in a vicious cycle of inactivity, low energy, weight gain and even depression. Follow some basic guidelines to increase your energy and tip the balance toward healthy sustainable weight loss.
Step 1
Start exercising, if you do not already. According to "The Abs Diet" author David Zinczenko, your workout routine should include both resistance training and cardiovascular exercise. Begin with an every other day, three days per week workout schedule and increase your sessions as needed to achieve your personal weight loss goals. At first your energy levels may drop from increased activity, but stick with it, and you will benefit from the positive effects of regular exercise.
Step 2
Eat breakfast every day. Include some lean proteins like eggs, chicken, fish or turkey, as well as low-glycemic carbohydrates like oatmeal and/or fresh fruit. If you simply do not have time for a home-cooked breakfast, take two minutes to mix a protein shake. Smoothies are an excellent way to prime your metabolism for weight loss and start your day with high energy.
Step 3
Take in five or six smaller meals, spaced every two or three hours throughout the day. People often make the excuse that they cannot find the time to eat frequently. However, they do somehow find a way to snack on junk food. Keep healthy snacks like yogurt, nuts and seeds or protein bars around you at all times. Eating three large meals trains your body to store fat, says "The Fat Burning Bible" by Mackie Shilstone. Make a minor change and you will see the energy and weight loss benefits immediately.
Step 4
Increase your daily protein intake to 1 g per pound of your body weight. Include some high-quality protein at each of your meals. High-quality proteins are low in fat and provide a good source of fat burning and muscle building amino acids. Examples include eggs and whey protein, which digest much faster than other protein sources. Whey protein makes an excellent mid-meal snack or meal-replacement, says Zinczenko.
Step 5
Drink eight 16-oz. glasses of water every day, says "Combat the Fat" author Jeff Anderson. Water naturally energizes your body and accelerates your metabolic rate for faster weight loss. Moreover, many dieters mistake thirst or dehydration for hunger, causing them to overeat. Have a tall glass of water with each of your meals and snacks and sip from a water bottle during the day.
Step 6
Sleep for seven to eight hours every night. Your body needs rest and will get it one way or another. Irregular sleep patterns stunt your body's production of fat burning hormones, like growth hormone. Without adequate rest your body burns less fat and cannot sustain high energy levels.
Tips and Warnings
- For a delicious protein smoothie blend one scoop of whey protein, half a frozen banana, 8 oz. cold water, 1 tbsp. psyllium husk, three ice cubes and 1 tbsp. half and half.
- Consult with your doctor before beginning any diet and/or exercise program.
Things You'll Need
- Whey protein
References
- "The Abs Diet"; David Zinczenko; 2004
- "Muscle & Performance"; 5 Ways to Jack Up Your Energy Levels; Eric Velazquez, June 2010
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Your 10 Pound Diet Plan"; Joe Wuebben and Jim Stoppani, January 2010
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
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