Get a print subscription to Reader's Digest and instantly enjoy free digital access on any device. If you supersize your coffee to jump start your day, you may be driving yourself deeper and deeper into a low-energy rut. Snacks that include an ounce or two of protein with some complex carbohydrates give you a quick energy boost—without an energy crash a few hours later.
A refreshing glass or two of icy seltzer water with a slice of lime or lemon is a double-powered energy booster. A traditional herbalists' cure for fatigue—which is still prescribed today by doctors in Germany—is to drink a tonic made of bitter herbs. If you're constantly dragging (but getting plenty of sleep), you might have iron-deficiency anemia, a common cause of fatigue.
You'll get a little burst of energy from the invigorating flavor and scent, not to mention the physical act of chewing (it's hard to chew if you're asleep). It contains 792 milligrams of phosphorous, an important mineral that the body needs to metabolize carbohydrates, fat, and protein so they can be used as energy. One study found that people who started their mornings with a high-fiber meal were more alert throughout the morning, probably because these meals take longer to digest than, say, a bowl of cornflakes or a doughnut, so blood sugar levels remain steadier.
Exercise and sometimes extreme stress cause lactic acid to build up in the body, causing fatigue.
An old remedy for fatigue is molasses, probably on the theory that it contains iron, which could counter anemia.
We will use your email address to send you the newsletter each week, and we may also send you occasional special offers from Reader's Digest. Some people like to travel by train because ?it combines the slowness of a car with the cramped public exposure of ?an airplane.
The scientists speculated that the best way to cut down on calorie intake may be simply to get more sleep, so they asked people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day, and to sleep more of the time. You know to avoid big meals, coffee, colas and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? While you shouldn’t go to bed starving (that presents its own sleepytime problems), you also shouldn’t hit the sack completely stuffed. Nighttime fasting—aka closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism.
Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology.
Research suggests that the more electronics we bring into the bedroom, the fatter we get — especially among children. There’s a reason why McDonald’s, Burger King and Wendy’s all have the same red-and-yellow theme colors. Regular workouts have been found to help ease sleepless nights, but hitting the gym too late can mess with your body clock.
Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. When it comes to a better night’s sleep, some gadgets are total ripoffs (like those as-seen-on-TV anti-snoring contraptions), but investing in the right pillow is key.
Wine is our favorite “healthy” alcoholic drink due to its resveratrol—a plant compound that has been linked to heart-healthy benefits. FOR 150+ recipes that flatten your belly fast—made with the foods you love—buy the brand-new book from Abs Diet creator David Zinczenko that's already topping the Amazon charts: Zero Belly Cookbook! When you’re sleep deprived, your cravings for all sorts of sugary, salty, fatty foods dramatically increase. The next week, the same participants arrived at the same lab, only this time they were kept awake all night. TweetThe last time I checked in, I emphasized the importance of making small, conscious lifestyle changes. Ok, so I’m exaggerating a bit to make a point, but I HAVE seen similar updates on Facebook. People in general tend to make excuses that have them believing there’s just nothing they can do to change.
Stress: Financial stress, work stress, family stress, relationship stress—I get it, we’re all super-stressed. Sleep: So if your mental and emotional health is out of whack, there’s a good chance you’re not getting enough quality shut eye. Ellen Collis is a blogger at Wannabe Health Nut and Health Coach in NYC, who is currently enrolled at the Institute of Integrative Nutrition. Compelling research from Brigham and Women's Hospital, Harvard Medical School, and other institutions finds that frequent low doses of caffeine—the amount in a quarter-cup of coffee—were more effective than a few larger doses of caffeine when it comes to keeping people alert. One study found that drinking tea all day improved alertness and performance just as well as coffee and was less likely to disrupt sleep. First, since fatigue often signals dehydration, a couple of glasses of H2O can restore your energy pronto.
The thinking was that because these herbs improve digestion, they might also enhance nourishment.
Iron is essential for producing hemoglobin, which carries oxygen to your body's cells, where it is used to produce energy.
Try stirring 1 tablespoon blackstrap molasses into 1 cup of hot water next time fatigue catches up with you.

We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! However you answered the above question, chances are that you actually ate far more frequently than you recall. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier.
When you eat a large meal before bed, your body is working to digest it long into the night — and if your body is still worked up, so are you.
Researchers found that men who consumed an evening snack that included 30 grams of protein had a higher resting metabolic rate the next morning than when eating nothing.
One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month!
Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly.
Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.Eat This, Not That!
A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes, developing heart disease, and early death increased by 20, 15 and 13 percent, respectively. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Exercising close to bedtime—within about two hours—can energize your body so much that it may not be able to wind down when it’s time to call it a night.Eat This, Not That! In fact, any bar that contains at least 70% cacao is one of our favorite low-sugar snacks or desserts because of its high concentration of antioxidants and stress-busting abilities. However, that evening glass of wine is also considered a high-sugar beverage, according to Smith, and drinking too much can hinder your ability to snooze.
That’s according to a new study released this week, which may help scientists further understand the complicated relationship between sleep and appetite. In the morning, they were given a simple breakfast of toast and jam then hooked up to a brain imaging machine and asked to look at 80 pictures of food while rating how much they wanted to eat each one. They were treated to snacks to keep them from feeling too hungry, and in the morning, they went through the same look-at-these-food-pics-while-we-scan-your-brain routine again. Deprived of a good night’s sleep, the subjects displayed intense cravings for calorie-rich foods (desserts, chocolate, potato chips).
When the participants were tired, their brains showed increased activity in areas of the brain that stimulate our impulse to eat — but the scans also showed a significant reduction in activity in areas where our impulses are controlled.
Continue to think about how these efforts can really impact the big picture—whether you set an intention to go on a walk twice a week, drink more water daily, increase the intensity of your workouts or add more veggies to your meals.
I know this might not be very much fun, but you really need to start taking control of—and owning up to—your actions. I’ll skip the scientific explanation here, and just say that when you’re running on empty, you eat more. But if anything of this isn’t totally right, I think you can fix it with jogging or some excercise.
Risk factors include having heavy periods, being a vegetarian (iron that comes from meat is better absorbed than iron from vegetable sources) or having an ulcer or other problem that causes internal bleeding.
As a quick pick-me-up, try drinking a small glass of chilled cranberry juice with a splash of fresh lime juice. What's more, apple cider vinegar contains potassium and enzymes that may relieve that tired feeling.
The majority of us now pack several mini-meals into our each day, according to a recent study at The Salk Institute.
So open your eyes: Here are 20 science-backed suggestions to lose while you snooze, compliments of Zero Belly Diet researchers.
So you don’t need to have carbs before bed to sleep, just have them at some point through the day,” says Cat Smiley, owner of Whistler Fitness Vacations, a weight-loss retreat for women.Eat This, Not That! The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.Eat This, Not That! Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.Eat This, Not That!
Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees.
Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks.Eat This, Not That!
Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present.Eat This, Not That! A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly.
It may feel like that nightly glass of wine is relaxing you and helping you fall asleep faster, but it actually prevents your body from fully indulging in its REM (Rapid Eye Movement) cycle, which is where truly restful sleep and dreaming occurs.Eat This, Not That! All in all, the foods they wanted to comfort themselves with in their zombified state amounted to 600 calories more than the foods they wanted after a full night’s rest.
Don’t drink multiple cups of caffeine a day—particularly late in the afternoon—and then wonder why in the world you can’t get to sleep at night!
Is there something you can do to help quiet your thoughts when your mind starts racing at night?

It’s more difficult to make good, clear decisions when you’re tired, and your body has a harder time recognizing when it’s full. She would love nothing more than to help you have more energy, feel fabulous in your own skin and live a healthy life that doesn’t require giving up your favorite foods. Although, there are parts of certain diets that teach good lessons, like Weight Watchers=portion control. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except as expressly permitted in writing by A New Mode, Inc. Whether or not that's true is debatable, but this modern take on an old-fashioned tonic is a real eye-opener, and there's a good chance you've got a bottle stashed along with your cocktail-making supplies. Shoot for 18 milligrams a day if you're a nonvegetarian, menstruating female; nonvegetarian men and post-menopausal women need 8 milligrams a day. Next time you're feeling beat, add a tablespoon or two of apple cider vinegar to a glass of chilled vegetable drink or to a glass of water. And to lose even more weight—easily and rapidly—don't miss exclusive tips from Shaun T, Maria Menounos, Padma Lakshmi and more in this new essential report: The 50 Best-Ever Weight-Loss Secrets from Slim People! Click here to see how test panelists slept better and lost up to 10 pounds in one week on our new diet plan: The 7-Day Flat-Belly Tea Cleanse! After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. An experiment published in the interior design magazine Contract presented partygoers with three identical venues painted different colors: red, yellow and blue.
That way, you can head home, eat dinner and relax knowing you’ll be able to fall fast asleep when the time comes. And a separate study showed that the more sex you get, the better you sleep, and the more weight you lose.Eat This, Not That!
Dark chocolate contains caffeine, which can prevent your body from shutting down when you want it to if you’re sensitive to the compound.Eat This, Not That! Other studies have suggested that losing just a few hours of sleep on a regular basis can lead to weight gain. Sure, there may be other contributing factors, but trust me, your Starbucks habit is not helping. Just tracking the amount of sleep I get and seeing how big my deficit has made me more aware of it AND more likely to fix it! If you do want to go on a specific diet, I’d definitely consult your doctor first to discuss what’s best for you!
Shake several dashes of Angostura bitters into a tall glass of club soda or tonic water on ice.
Kidney beans, baked beans, whole-wheat bread, canned spinach, and dried apricots are good choices.
The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories!Eat This, Not That! For 150+ recipes that will make your belly flat, including amazing vegan smoothies, buy the brand-new book from Abs Diet creator David Zinczenko that helped panelists lose up to 16 pounds in 14 days: Zero Belly Cookbook! If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow. Participants reported the red and yellow rooms to be equally appetizing (and ate the most in the yellow room), but found the food in the blue room only half as appealing.Eat This, Not That! If you’re stuck at the office really late, you’re better off skipping your workout for the night and hitting the hay early. When you are stressed out, your body hits the panic button and releases the hormone, cortisol. When you eat sugary, processed foods, your blood sugar levels spike, only leaving you to crash (and crave another bagel) soon after.
Make the conscious effort to break the habit and when you get on a roll with that, it will be easier to keep it going. To boost your body's ability to absorb the iron in these vegetarian sources, eat them with a good source of vitamin C, such as canned tomatoes or mandarin oranges, or a glass of orange juice. If your body gets the rest it needs you’re more likely to stay on track with your healthy eating and workouts in the days that follow. Cortisol negatively affects everything from your metabolism, mood, energy levels and the way your body stores fat.
And speaking of turbocharging your body’s fat burn, learn how stubborn weight gain may not be your fault, and turn off your hunger hormones with these powerful 20 Foods That Shut Off Your Hunger Hormones Fast! But there are even quicker ways to lose weight, and we’ve collected them in this special story (that takes just seconds to read): 33 Lazy Ways to Lose Your Belly—Fast!
And whether you work out or not, power up your metabolism with these essential 29 Best-Ever Proteins for Weight Loss! For a different late-night indulgence, try these filling, guilt-free 50 Best Snacks for Weight Loss!
And if you do need to add sugar to your coffee or something you’re eating, try Sweet Leaf Stevia.

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