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9 Natural Ways to Boost Your Energy Levels
Avoid Added Sugar
High-sugar foods cause your blood sugar to rise quickly, sometimes referred to as a blood sugar spike. This results in your body releasing large amounts of insulin to bring your blood sugar back down. This rise and fall in blood sugar are what cause a rush of energy followed by a slump.
Minimize your intake of sugar and focus on eating whole foods instead.
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Control stress
Stress-induced emotions consume huge amounts of energy.
Talk with a friend or relative, join a support group, or see a psychotherapist to help diffuse stress.
Lighten your load
Overwork is one of the main reasons for fatigue. It can include professional, family and social obligations.
Try to streamline your list of "must-do" activities. Set your priorities and pare down the less important tasks. Consider asking for extra help.
Exercise
Exercise gives your cells more energy to burn and circulates oxygen. Exercising causes your body to release stress hormones that in modest amounts can make you feel energized.
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Eat Plenty of Protein at Every Meal
Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).
Protein increases your metaboli...
Drink More Cold Water
Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.
Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.
Do a High-Intensity Workout
High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.
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Intermittent fasting...
...is an increasingly popular eating pattern that involves not eating or sharply restricting your food intake for certain periods of time. It may boost your health. However, fa...
Popular regimens of fasting:
- The 5:2 Pattern: restrict your calorie intake for two days per week (500 calories per day for women and 600 for men).
- The 6:1 Pattern: similar to the 5:2, but there’s only one day of reduced calorie intake instead of two.
- “Eat Stop Eat”: a 24-hour complete fast, 1–2 times per week.
- The 16:8 Pattern: only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.
Keep fasting periods short
Longer periods of fasting increase your risk of side effects, such as dehydration, dizziness, and fainting.
The best way to avoid these side effects is to stick to shorter fasting periods of up to 24 hours — especially when you’re just starting out.