Weight loss is on the minds of many Britons as summer holiday season fast approaches, meaning more skin on show than any other time of year.
When setting diet and exercise goals, it can be hard to factor in full-time jobs, family and increasingly busy lives.
Feeling energetic all of the time isn’t possible and it is normal to feel tired at the end of a busy day or to have temporary dips in energy.
When energy levels are low, the hunger hormone leptin’s levels can increase, leading to a increase in appetite, leading to weight gain.
However there are simple steps that can be factored in to busy lives to make sure energy levels are kept up and weight loss goals are achieved.
Exercise for optimum results
When free time is scarce, getting the most out of an any exercise session is key to losing weight and getting fit.
According to leading UK nutritionist and author of Natural Alternative to Sugar, Dr Marilyn Glenville: “Regular exercise is essential for keeping your energy levels up.”
“Aim for at least 30 minutes of exercise, preferably in the fresh air so you get all the energy boosting power of daylight,” continued the doctor.
“Regular exercise releases feel good hormones and lowers stress hormones and encourages a good nights’ sleep so it is a fatigue fighting essential.
“Do energy forming exercises such as running or aerobics in the morning and focus on milder activities later in the evening. If your daily exercise routine is exhausting adjust it because the aim of exercise is to boost your energy not drain it. Don’t go the other way, though and cut out exercise altogether as no exercise will trap you in a vicious cycle of tiredness.”
Marilyn also revealed that energy levels, and therefore weight loss results, can be improved by the food you eat alone.
“The food you eat and drink is the fuel that your body and brain needs to function at its peak, and skimping on the quality of that fuel and you will pay the price with weight gain,” she said.
Skipping breakfast, not drinking enough water, over eating, dieting, eating on the run, consumption of caffeine and alcohol, and eating a lot of refined, processed food will all contribute to low energy levels, high stress and eventual weight gain.
When losing weight, it is important to keep the body hydrated and the system detoxified and flushed out.
“Mild dehydration can cause symptoms such as weakness, dizziness and fatigue. Aim for six to eight glasses of water or herb teas a day and don’t wait until you get thirsty to drink. Monitoring your fluid loss during exercise, and reduce your alcohol, tea and coffee intake as these are dehydrating,” insisted Dr Glenville.
Don’t be glued to your phone
Sleeplessness, headaches and fatigue can all be symptoms of electrical sensitivity, with these factors impeding weight loss efforts and results.
Astonishingly, electrical sensitivity affects 35 per cent of the population, interfering with the body’s natural rhythms. Phones may be the worst as people tend to keep them beside their beds.
A good night’s sleep
When it comes to weight loss and keeping energy levels up, a good night’s sleep is essential to fight fat and fatigue. Stick to a regular sleep pattern where possible, and if struggling to fall asleep, try burning a lavender or vanilla scented candle or oil before bed. Other risk areas include using the hairdryer over 10 minutes; keeping a digital clock by the bed and sitting too close and too long in front of a computer screen.
These are known for their calming properties, allowing the body to destress and not go into shock mode, storing extra fat in the process.
One way to “eat smart” is by consuming more fermented foods. Fermented foods can aid weight loss, blast belly fat and improve overall health and wellness.