Energize Your Body & Your Weight Loss July 27 2016
One of the worst parts about losing weight is a lack of energy. There are some things you need to be doing to avoid the dreaded energy slump. And the best news? You can do it without caffeine and sugar.
Power your energy and metabolism with protein. While fat contains more energy than protein (9 calories per gram compared to 4 calories per gram for protein), protein has a different advantage. Protein releases energy at a much slower rate, helping to prevent blood sugar fluctuations that not only sap energy but can also slow weight loss, especially if you overeat.
The best sources of protein when it comes to boosting energy and fat loss include the whey found in LynFit Complete Protein Shakes and LynFit Lean Bars, fish, poultry, egg whites, and cottage cheese. A more detailed protein list is found in The Metabolism Solution and the Advanced Metabolic Boosting Meal Plan.
Boost your energy with water—water works. Did you know being even a little dehydrated can slow your metabolism by three percent and make you feel groggy? It can also compromise brain function. If you're in doubt as to whether or not you're drinking enough water, chances are.....you're not.
While we've all heard "eight glasses of water a day keeps the pounds away" — this may not be enough when it comes to losing weight. It's best to drink ½ your body weight in ounces of water each day. It's very important to listen to your body and include numerous water-rich vegetables such as lettuce, cucumbers, celery, broccoli, tomatoes, and some fruits in your diet.
If you're following the Advanced Metabolic Boosting Meal Plan you're most likely getting your hydration needs met because you should be drinking a full glass of water each time you take your supplements and eating 5–10 servings of veggies daily.
Start your day with LynFit's energy water. Simply add one ounce (one serving) of LynFit Daily Power Shot to your water and drink up. It's delicious, and that makes reaching your daily water quota easier.
Avoid the caffeine crash—the buzz that wears off, leaving you feeling even worse than before. Like sugar, caffeine is only a temporary fix for lack of energy. Actually, lack of energy is almost always the reason for falling off track.
While it's okay to have a cup of coffee in the morning after you've had a full glass of water while taking your supplements, that doesn't mean it's okay to call one of those 24-ounce mugs a cup.
You don't have to quit caffeine completely or go cold turkey. Just be sure you're drinking your coffee black and without sugar. Better yet, add your coffee to your Complete Protein Shake for a delicious, healthier version. Or, try green tea after your first cup of coffee.
Green tea is one of the best hydrators. It has about a ¼ the caffeine of your average cup of coffee. Green tea contains catechins, a natural stimulant that boosts central nervous system activity to increase energy levels and fight fatigue while boosting immunity and fat loss.
If you really just can't quit coffee, and you're drinking it black, at least try to stick to only 2–3 cups daily. Be sure to stay caffeine-free after 12 noon so you don't affect your sleep. You need to be caffeine-free for six hours before bedtime, and you should be going to bed prior to 11:00 p.m.
Steer clear of sugar. Juice, juicing, as well as coffees with creamers or milk added, contain more sugar than soda. Sugar does give you a quick hit of energy. That's why we crave it. The harsh reality is that it also causes you to crash just as quickly as it lifted you up. It's a hard crash that also leads you to cravings.
The quick spike in blood sugar levels, and the dip afterward, can tax your body's adrenal system, your body's regulator of energy. This complication is why you feel so horrible coming off the white stuff. To prevent this damage, it's best to reach for a protein-packed snack like LynFit Lean Bars when the mid-afternoon cravings kick in. A handful of almonds or walnuts on top of your Complete Protein Shake is delicious and will hit that cravings spot.
Take your vitamins. Most of the time, when you lacking energy, it's your body's way of telling you it needs nutrients. Most times, we give it what it doesn't need vs. what it does need. Why not get your buzz on by taking your vitamins. Better yet, drink them, courtesy of the LynFit Daily Power Shot.
LynFit Daily Power Shot contains over 90 essential nutrients and trace minerals, which your body doesn't make. LynFit Daily Power Shot contains B vitamins that are in colloidal form, meaning they are absorbed easier and faster. You'll feel better faster due to their small size.
B vitamins are critical when it comes to weight loss and energy production because they aid in just about every category. Vitamin B2 (also known as Riboflavin) is necessary for the metabolism of fats and carbohydrates into energy, while Niacin (vitamin B3) and all of its derivatives, help convert glucose to energy. Last, but not least, thiamin (vitamin B1), folic acid (vitamin B6), vitamin B12, and pantothenic acid (vitamin B5) play a role in energy production. In short, these multivitamins and mineral are like adding gas to a fire—they make it burn faster.
Certain foods; such as leafy green vegetables, whey Complete Protein Shakes and Lean Bars, fish, seafood, and poultry are great sources of B vitamins. Supplementing with these vitamins is much more effective because they are combined in a way where the results are maximized, allowing you to be more consistent that relying on your diet alone. Supplementing also ensures that you're getting the right combination, in exactly the amounts your body needs. You may want to consider ordering LynFit Daily Power Shot, LynFit Recovery Agent, and LynFit Pure Omega 3 to add extra ammunition to your weight loss and energy arsenal.
A word on the power of energy enzymes: Mitochondria are the workhorse in every living cell in your body. Yet these hard working mitochondria are essentially useless if it wasn't for its enzymes, mitochondria's partner in crime—specifically Co-Q10 (found in LynFit Daily Power Shot and LynFit Cutting Edge). These enzymes are critical to maintaining energy in the body. Unfortunately, they are also found in red meat, which is not good for your weight loss. This makes supplementing even more important.
Of course, there are other sources, such as whole grains, yeast, and some leafy green vegetables. But to get the desired amount your body needs it's recommended that you supplement to guarantee that your body gets what it needs on a consistent basis.
Then there are the good fats that we don't seem to get enough of—Omega 3. Every person—even your dog(s)—should be taking Omega 3 every day. While all of us get enough of the Omega 6 fats that can be the cause of inflammation that saps our energy, Omega 3 is a different story altogether. In addition to promoting optimal cognitive function, and helping to reduce symptoms of inflammation (aches, pains, hair loss, skin issues), Omega 3 helps the body balance blood sugar levels, which helps to fight off hunger and cravings. It helps the body store glycogen, the body's primary source of stored fuel.
To increase your Omega 3 intake, you could add salmon, tuna, and other fatty fish to your diet twice weekly. For the best results, I prefer to rely on LynFit Pure Omega 3, a concentrated prescription-grade fish oil supplement. Flax and other plant sources of Omega 3 are not the same and will not provide you with the same results as fish oil. Buy the best, and you'll use less.
Gotta get moving to work out the kinks. I know, I know—I can hear you screaming at me now. And, I agree—it sounds counterintuitive that working out when you feel completely exhausted could possibly increase your energy. The reality is it can, and it will. Exercise can help you power through the rest of your day.
If you're feeling more tired than usual, try LynFit Recovery Stretch, or opt for a low impact exercise that allows you to relax—like walking.
Of course, there are literally dozens of reasons why your energy levels may be low. Being overweight, menopausal, or hypothyroidism (which I struggle with myself) all lead to low energy levels. So it's always a good idea to rule out any medical causes. Have your physician run simple blood tests to eliminate low thyroid function, iron level abnormalities, food allergies or sensitivities to make sure your fatigue isn't anything more, and, never underestimate stress.
Stress affects the body more than most of us realize. While we can't change our lives, we do need to change the way we think about things. Gratitude works. Count your blessings while you take your daily walk. You'll feel better fast.
Go to bed! Prevention is the best cure, and that leads me to sleep. Sleep is the most important step when it comes to boosting energy and protecting your health. Sleep needs vary by age, gender, stress, activity levels, and other factors. A good rule-of-thumb is to try and catch 6–8 hours of lean, energy boosting, high-quality sleep nightly.
If you struggle with sleep, reach for a natural approach like LynFit Lean Sleep with Melatonin. Melatonin will not only help you fall asleep, but it also helps you get a better quality restorative sleep while helping to melt off stubborn belly fat.
If you still feel like your energy's lagging throughout the day, schedule some time for a mid-afternoon 20-minute nap to take that edge off. Be sure to keep naps to 30 minutes or less. Anything more and you could wake up feeling even more sluggish than you did before. If you can't nap; relax and put your feet up in a reclined position. This is also a great refresher.
For more sleep tips, refer to The Metabolism Solution.
I’m finding that I have very low levels of energy since I started losing weight, and I even feel dizzy at times. I’m worried that I’m not eating enough. Could this be because my body is still adapting to the dietary changes I’ve made and adjusting to less carbohydrate intake? How long does this usually last? I’m also finding that I don’t have the energy to work out like I used to. Any suggestions?
This question from a LynFit customer is very common and points out the very issues that need to be addressed for you to lose weight and feel energized. If these issues aren't addressed quickly, it often leads to falling back into the old eating habits that resulted in becoming overweight to begin with.
First, it's important to realize that making any kind of change is difficult, and there will be some speed bumps along the way. Each person responds differently to dietary changes, especially when processed carbohydrates are removed and your eating is put back into nutritional perspective vs. eating all the time.
The adjustment time depends on individual factors, which most of the time will lead you back to the reasons you were struggling with your weight. Things such as how dependent you are on food for emotional reasons, or to stimulate your body instead of providing your body with what it really needs. Necessities such as sleep and rest. Additionally, your body will react to how much it may be addicted to sugar and processed carbs.
If you're coming from a place of high carbohydrate intake (processed carbs are the worst), you may have to take it slowly at first. Frankly, there is no easy way to go through this "low carb flu" except to go through it. I prefer a cold turkey approach because it gets you where you want to go faster, and makes it easier to stick to your meal plan. You see the results and begin to feel better more quickly.
If the cold turkey approach isn't right for you, you don't have to quit your plan entirely. If you're struggling, simply begin your day by drinking a LynFit Complete Protein Shake for breakfast for one week. Then, add it to your lunch the second week. The third week, remove your mid-morning snack. Remember, this is your diet and your meal plan. Design it to work according to what you need or your schedule dictates.
It's important to remember that just like driving a car, the more gas you give, the faster you go. The less gas you apply, the slower you go. If you find yourself in the slow lane—don't panic. What I love best about the Accelerated Metabolic Boosting Meal Plan is that it's a guarantee that you'll lose weight, and you have all the control. That means you can take your time if you need to. That includes how and when you take your supplements. If it's too much to follow the supplement schedule, start at your own pace.
It's vital that you don't quit because you struggle a bit. We all struggle. Let's face it—if it were easy everyone would be doing it. Real, lasting change happens when you leave your comfort zone, so fight for what you want without hurting yourself.
As you begin to reduce your caloric intake, track your weight loss daily and how you're feeling. Try to keep everything else in your daily routine the same. That way it will be easier to identify what is causing your lack of energy. It just might be right in front of you, and may be the reason you find yourself wanting to reach for more food than what your body needs.
Note the duration and quality of your sleep as well. Also include your exercise routine, or lack of one, stress levels, and any other big changes you're experiencing.
For some of us, trying to make too many changes at one time sets us up for issues, while for others, they feel better right away. That' why it's important to pay close attention to what your body is saying and listen to what it really needs.
Also, make sure you're not overdoing it in any one area, especially when it comes to over or under-exercising. Balance is crucial. If needed, dial back a little if fatigue is beginning to affect your health and healthier eating.
The real physiological adjustment to a dietary can take up to two to three weeks. This is especially true when it comes to lowering or removing the not-so-healthy carbs from your diet. There's a lot more going on physically than you might realize. Changes such as a significant decrease in blood sugar levels, lowering of blood fats, and hormones beginning to become balanced again, helping to turn off your hunger and cravings while prompting your body to burn fat for fuel vs. asking you to feed it every chance you get.
These metabolic changes can only happen if you are consistent and following the plan. If you feel you cannot take it, and decide to eat whatever you want to soothe those uncomfortable feelings, you'll derail your hard-earned efforts that took weeks to get. While not everyone will have to be this strict, those of us who struggle with our weight or have any type of metabolic resistance such as hypothyroidism and high blood sugar levels, or have tried every diet on the planet, may need to stand firm through this struggle while detoxing. It will feel like the flu, thus earning the name "low carb flu."
This diet does have carbs in it, but from a fibrous source that boosts weight loss vs. the carbs that cause weight gain such as cereals, bread, rice, and pasta. More information on weight-gaining carbs can be found in The Metabolism Solution.
Be sure you're not missing your protein shakes and that you're eating all the leafy greens you should be. Make sure you're taking your supplements, especially LynFit Pure Omega 3. When your body gets what it needs from good fats, lean protein, and vegetables, you can get the energy needed (from glucose) for your brain to function, keep your energy levels balanced, and fuel your body.
As you can now see, there really isn't a good reason to not eat according to the plan. The best way to get the energy you need is to eat the kinds of food that provide that energy. And, when you feel you need an extra boost of energy—eat more of the right stuff, that's good for your body vs. reaching for the wrong foods that will only leave you wanting more.
The truth is, when you get into those stressful times, you may not be craving those kinds of food. It's your stress levels taking you out of balance, leading to you craving all the wrong foods. That all being said, if your body needs fuel, the easy fill-up is to reach for a LynFit Complete Protein Shake or LynFit Lean Bar. Worst case scenario—have both. Doing so will keep your body from eating up the hard earned, precious muscle tissue that helps to keep your metabolism revved up and your skin tight.
It's the liver's job to convert the protein we eat into glucose. This process is fueled by fat, so it's important that you're taking in enough of the nutrients needed (LynFit Complete Protein, LynFit Daily Power Shot, LynFit Pure Omega 3) to keep your body fueled properly and its processes running smoothly.
NOTE: If you are constipated or feeling bloated, you may want to consider adding LynFit Raspberry Ketone Cleanse to your daily regimen to help detox your liver.
LynFit Raspberry Ketone Cleanse and LynFit Pure Omega 3 are support products that may be added to your daily regimen but are not included in any of the LynFit kits because not everyone needs them. You can add them if you feel you need the support. I would suggest taking them if you're not eating fish twice weekly.
Now I'd like to talk about the type and amount of exercise you're doing. It matters more than you might realize. I suggest a specific type of exercise that boosts metabolism vs. slowing it down, and for a very good reason—it's the best way to stay at, or below, an hour or less for intensive workouts. The reason less than a half hour is so important is that the body can only store 200–300 grams of glycogen daily without carb-loading (carb-loading is a technique used for weight gain). That is an important number due to it being just enough fuel to get you through an hour of moderate metabolic boosting workouts. That 200–300-gram limit is where your body needs to be to burn fat.
The fact is, two hours of intense workouts, whether it's CrossFit or running, will leave your body tired and often craving carbs. If you perform the metabolic boosting workouts as suggested in The Metabolism Solution, no matter how intense, the body won't begin to break down muscle for fuel (glucose). You'll not only feel better; you'll look better too. Your body will recover faster and more efficiently by burning fat and will be able to restock the 200–300 grams of glycogen for the next day.
If weight loss is your goal, working with your body, not against its physiology, will bring about the best results. It's okay, even suggested, that you exercise longer at a lower level (approximately 60 percent of your max heart rate).
If your workout leaves you feeling ravenous or to the point where you can't stop eating, you're working yourself too hard, and it's counter-productive to your weight loss efforts. Allow for one day rest periods between intense workouts. These rest periods are intended for productive healing and to help lower cortisol levels, which can negatively affect weight loss. You can always do the Recovery Stretch at a low level of intensity or take a nice walk (the kind where others want to join you) to feel better fast.
Now is your time to begin using natural energy boosters to enhance your weight loss and fitness goals!