Proper diet and restful sleep both contribute significantly to the amount of energy your body can expend. The lower your energy level, the less active you are likely to be, which can reduce the number of calories your body is able to burn each day. Improve your diet and sleeping habits to boost your energy and increase weight loss.
Eat Breakfast
Eating a healthy breakfast rich in protein, fiber and complex carbohydrates improves concentration, regulates the blood sugar, boosts energy and prevents obesity. Both cross-sectional and longitudinal studies show reduced weight gain in children and adults who consume breakfast.
The results of a 2008 study performed at the Institute of Medical Science at Addenbrooke's Hospital in Cambridge, England, showed that participants who consumed a breakfast providing the highest percentage of daily energy had the lowest body mass index (BMI). Eating a large but healthy breakfast, while consuming less food throughout the rest of the day, may lead to weight loss.
Restful Sleep
According to the National Sleep Foundation, the amount of sleep an adult requires varies from individual to individual. While some adults can function happily on seven hours of sleep a night, others may find themselves unproductive with less than nine hours. Although sufficient rest increases energy and productivity, which can lead to weight loss, sleep deprivation is linked to a higher BMI.
Maintain good sleeping habits, which include keeping a consistent schedule; sleeping in a dark, quiet, cool room; avoiding exercise or a heavy meal before bedtime; and avoiding cigarettes, caffeine and alcohol. If you feel consistently tired despite lifestyle changes, consult a doctor or sleep specialist for more assistance.
Drink Water
The human body requires sufficient fluids to perform basic functions. Depriving the body of water can lead to dehydration, or -- inevitably and in the worst of cases -- death. Dehydration can cause muscle cramps, lightheadedness and weakness. Drinking eight glasses of water a day will stave off dehydration and can even help you to lose weight, since the body can confuse thirst for hunger.
Eat Carbohydrates
Despite the negative press, the body uses carbohydrates -- a macronutrient and a staple of the human diet -- as a primary source of energy. Complex carbohydrates, such as potatoes and carrots, take time for the body to burn, while the body quickly metabolizes simple carbohydrates, such as the sugar found in fruits. Complex carbohydrates prevent low blood sugar (hypoglycemia), while simple carbs provide the body with a quick burst of energy. Athletes often eat carbohydrate-rich foods before a workout.
References
- PubMed.gov: Energy intake at breakfast and weight change: prospective study of 6,764 middle-aged men and women
- "International Journal of Obesity": Longitudinal study of skipping breakfast and weight change in adolescents
- National Sleep Foundation: How Much Sleep Do We Really Need?
- MayoClinic.com: Dehydration: Definition
- Visionlearning: Carbohydrates
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