Energy tips, without the lbs

When you’re in need of sleep  your defences are down, your good judgement goes out the window and you start to crave sugar. But follow our tips and you’ll be full of energy – without piling on the lbs.

It’s pretty easy to stick to your calorie count when you’re feeling on top of the world – but when you’re tired, dieting is a different matter. Suddenly that cake/chocolate bar/packet of crisps is very appealing – and, let’s face it, it can sometimes feel like the best way to get through the day when you’ve been up five times in the night with your teething baby or your toddler has decided that morning starts at 5.30am. So to make sure your diet doesn’t go off the rails, we’ve put together a rescue plan for those days when exhaustion strikes...

Instant vitality boosters
 
Pull yourself out of a slump with these quick pepper-uppers.

Get active

It may sound like the last thing you want to do, but exercise can really perk you up by giving your metabolism a kick into action – just don’t overdo it. Try a brisk, 20-minute walk with your baby, or simply walk up and down the stairs for five minutes while he watches CBeebies.

Beat boredom

The more interested you are in a task, the less you’re likely to feel tired. So put off those boring, mundane jobs until tomorrow and do something a little more creative instead.

Have a power nap

When your baby’s napping, you should too – even five minutes can make a big difference.
 
7 EASY STEPS to all-day energy
 
1 Research shows that people who eat a high-fibre breakfast are less prone to fatigue. Add some protein to make the energy last even longer. A single scrambled egg on one slice of wholemeal seeded bread with low-fat spread and a small glass of fresh orange juice is a great combination.

2 Keep your energy levels constant with regular snacks. Avoid sugary snacks, which take your blood-sugar levels on a rollercoaster ride. Instead, opt for a small handful of nuts or dried fruit, or an oatcake spread with cottage cheese. Just make sure your meals are slightly smaller than usual  so you don’t overdo the cals.

3 Drink a glass of water every hour – tiredness is worsened by dehydration.

4 Eat a light, balanced lunch. A meal of 400 cals will keep you alert all afternoon, but a higher calorie meal – or none at all – will leave you yawning. Have a large salad with a portion (the size of a deck of cards) of chicken breast or mixed beans, or a medium baked potato with 3tbsp of tuna (no mayo), or baked beans.

5 Be prepared for the mid-afternoon danger zone when your energy naturally dips, making you feel even more tired. A cup of tea, diet cola or coffee will give you a caffeine boost. Add an apple, pear or banana to boost  your nutrient intake, too.

6 Have your main meal early so it will be properly digested by bedtime, helping you sleep well. Opt for a light meal such as vegetable soup, or stir-fried vegetables with chicken or prawns.
 
Sleep more lose weight
 
Several studies have shown that lack of sleep can affect the body’s metabolic processes, making weight loss harder than it should be. So, if at all possible, make getting a good night’s sleep a priority. 

Avoid stimulating activities before bed – that includes watching TV or reading a thrilling novel. Try pottering around instead, getting things ready for the next day, then have a relaxing bath followed by a warm milky drink.