This blog will outline how you can boost your energy in as little as 21 days. If you are looking to improve your va va voom, have clarity of thought and be more focused then this blog is going to help you to achieve that. I have worked with hundreds of women and helped them to reach their health goals. And yes, weight loss may be one of your main health concerns but having the energy and the motivation to lose weight needs to come first. This blog will show you how to add 3 simple health tips, slowly into your life, and you will be on the right road to your healthy success and stacks of energy.
WEEK 1: Add more protein to your diet
Long-term energy comes from what you eat on a daily basis, and sadly many women are just not getting enough nutrients in their diet. Which means your energy levels are going to suffer.
According to research based in the US, one-third of women aren’t getting enough protein in their diet.
A Johns Hopkins University study found that a diet in where a quarter of your calories come from protein source will reduce your:
- blood pressure,
- LDL (“bad”) cholesterol levels,
Increasing your protein will improve your health and give you more energy far better than a traditional higher-carb diet.
The research specified a general increase of 60% to your existing protein intake.
Just to repeat that is a 60% increase than the current recommended amount. Other research has found that a diet rich in protein can help prevent obesity, osteoporosis, and diabetes.
So why aren’t women eating enough protein?
- You have been advised to up your healthy heart carbs and because they are so plentiful and easy to digest that advice is making you sluggish, unhealthy and fat.
- Proteins are more calories than a carb, so if you have been calorie counting your ENTIRE life then you are going to go for the slimming carb. If you have been reading my blogs for a while you know that advice is out of date.
- Proteins are not generally an easily accessible or a go-to, easy to reach for food. Generally, it is easier to grab a sandwich than a boiled egg!
So if you know what you should be eating more protein you will generally incorporate it or stick to it. I firmly believe that f you understand the why of something you will then fully embrace a new habit.
“I honestly believe that once the female mind is focused and directed we are indomitable.” Adele @ Get Gorgeous
Here is your why…
Protein foods take more work to digest, metabolize, and use in your gorgeous body, which means that you will burn more calories by processing them. They also take longer to leave your stomach, so you feel full for a longer amount of time. You won’t feel hungry.
Protein is essential to your cells in your body. Protein allows your cells to do their jobs within your body. Essential amino acids are those proteins that your body can’t make (or synthesize) itself, therefore you need to eat them every day so your body can fulfil its functions and you feel well and can exercise without feeling tired or hungry.
Whilst nuts, whole grains and veggies count towards a little of your protein intake, they don’t contain all nine of the amino acids that your body needs. Complete proteins, which are proteins that DO contain all 9 essential amino acids, are found in animal products like chicken, turkey, seafood, dairy, pork and beef.
Vegetarians need to be a little more creative and put together two different types of protein to make a complete protein for instance — peanut butter on whole-wheat bread, or brown rice and kidney beans. Find out how to add more protein to a vegetarian diet
WEEK 2: Add in your exercise
Having begun the process of edging in a new nutritional habit you will start to feel better and more energised then you can move onto to tackle more activity. Generally working towards 10,000 steps a day is a great way to begin to get more active. Then moving onto to other types of exercise which will keep you strong, healthy and full of vitality read about the 3 types of exercise women need for ultimate health
It isn’t the opportunity to exercise, or the lack of time or even motivation that stops many women from exercising, it is finding something that is suitable. Having taught exercise and nutrition for over 20 years, I’ve gained an invaluable insight into how ladies are motivated to exercise, I know that you need to feel happy to stay motivated.
So find a group class or an instructor that inspires and you can relax with is essential to keep you coming. Perhaps you don’t have time to attend a class, well that is okay exercise at home – check out my FREE YouTube classes and see if I can tick your exercise box.
WEEK 3: Cut out your quick fixes – easily drop your sugar craving
After gently improving your good nutritional habits and letting go of old habits, you will find letting go of your go-to ‘quick fix’ easier. For instance, increasing your protein will mean that you naturally begin to decrease your carbs. In addition, because you feel better and more energised upping your exercise will become easier. Then once these processes have begun to happen, I promise the third stage will start to slide into place. Letting go of your quick chocolate fix or quick coffee fix will help you to release yourself from the drug-like addiction to sugar.
I’ve been there, be honest you have been there. Looking for that quick energy fix like coffee in the morning or chocolate either late afternoon or as an early evening treat. Then I began to notice, actually, my body and my head started screaming at me.
Coffee in the morning gave me heart palpitations and chocolate at night meant I couldn’t sleep. REALLY? These artifical stimulants don’t give you energy they give you health problems.
If I ‘treat’ myself to a mid-afternoon biscuit (or packet) then I feel the consequences for the rest of the day. I have no motivation and I am tired and even more irritable with my family and kids.
When I was a busy ‘stressed out’ career girl in an office. I was skinny because I didn’t have time to eat so I was starving all the time and tired. Then I had my first child, Ben. I really struggled to keep up with my full-time work schedule, juggling daycare and look after Ben. My weight exploded and looking after myself fell to the bottom of the list. It was hard and food offered an instant burst of happiness.
It was a treat… an energy boost to help me carry on with everything. But when the ‘sugar bomb’ hit I’d feel really crappy and moody. I wasn’t eating the right foods and I was exhausted and long-term tired. And as my weight increased my confidence plummeted. I tried Weight Watchers and I did lose weight, but all the time it niggled that I all I was paying money for someone to weigh me and hold me accountable!
For me, there was a lack of personal connection and the advice was counter-intuitive.
Instinctively, I felt there must be more to help women love their shape – and now I am healthy and very happy. I found my answer in education and exercise. I researched and qualified in nutrition, exercise and coaching and I changed my career and began to understand my body and its needs.
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Food education changed my mindset and relationship with food – for good. For example, I now understand sugar and its demon effect on my weight & levels of tiredness for me. I now find that I am no longer addicted to chocolate when I could easily munch my way through 2/3 bars a day.
But not anymore – I simply don’t want it. And this isn’t a trick. Instead, I’ve learned how to eat for my body so that I feel full, satiated, and full of energy.
It’s all about getting you sorted first and empowering you to feel better about yourself and in yourself. Then you can go back to your female ‘caring’ role and be a master worker, a jujitsu ’carer’ plus your other daytime workload.
You will feel better and then, like the aircraft crash scenario (note to self: probably not appropriate Adele, a little bit scary) put on your own oxygen mask before the kids! I’m confident that once you commit to the Get Gorgeous principles and blueprint, you will change your relationship with food and achieve your goal.
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Let’s talk, you and I can talk through your health blocks, understand what is pulling you away from your health goals. By the end of the call, you’ll know exactly what you need to do get your health goals in place. Once you are clear on that, we can discuss ways that I can help you to get your plan your health strategy in
easy steps. We may decide to work together to help you reach your weight loss goals successfully – and if so great – if not then that’s okay too. You’ll still have a clear plan to move your life forward let’s chat
I am looking forward to speaking with you.
Get Gorgeous is a journey together – yours and mine.
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[…] is also important for good mental health. Protein-rich foods (particularly turkey) have high concentrations of tryptophan, an important […]