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You Have To Try These Fat Burning Food And Drinks To Make Your Workout Plan More Effective

You Have To Try These Fat Burning Food And Drinks To Make Your Workout Plan More Effective

Love it or hate it, but we are living in a world that is extremely health conscious. I think this health consciousness is a good thing. Book stores these days are full of guides to eating healthy, there are countless websites and blogs with weight loss advice and dieting tips, there is so much information, that weirdly it can be hard to find the simple info, of what burns fat, and what does not.

Perhaps you already exercise well, but due to pressures at home or at work, you find it difficult to go the extra length to getting fat burning foods. This is a habit you have to stop immediately if you want to improve your health. Some foods are clearly bad for us and you should make sure to stay away from these unhealthy foods and rather chose the fat burning alternatives we suggest here.

It is a myth that eating a super healthy diet can be challenging or is needlessly expensive In fact some of the foods listed below can be found easily and are cheap.

Mix these foods with a great exercise routine (if you’re burning more calories than you’re consuming, then you’re already losing weight), and you’re pretty much good to go!

What makes these particular foods good is that they help boost and speed up your metabolism, your body’s system of chemicals processes that keeps you going. As these processes require energy, they need to burn fat. So, a faster metabolism means the faster you burn fat. This makes any exercise you plan or will undertake far more effective.

Meat & Fish

I know what you’re thinking…meat is fatty by nature. This is true, and I’m certainly not going to say that the secret to a healthy diet is a steak per day (but wouldn’t that be something!) – but meat and fish can still be healthy if you choose the right one.

Salmon, Herring, Tuna, and Mackerel

    Omega 3 acid can make our skin glows!

    These fish are super rich in Omega 3 fatty acids. You may well have come across articles talking about Omega 3 and its benefits, and, well, they’re not wrong. Omega 3 has been used to treat a variety of conditions including Depression and Asthma. But what is it doing here?

    Omega 3 is also great at boosting your metabolism by reducing blood sugar levels and reducing inflammation. Also research has shown Omega 3 fatty acids are great at regulating your heart rate after exercise. These fish, in particular Salmon contains amounts of protein which help to build muscle.

    A great meal which is high in Omega 3 and protein is Spiced Salmon with Sweet and Tangy Slaw. Its really quick and pretty easy to make too.

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    Chicken and Turkey

      lean meat is good for muscle building too!

      Now this is more like it. Chicken and Turkey work fantastically well. Both contain huge amounts of protein, which, as mentioned before help build muscle (and burn lots of calories while doing so).

      Studies have shown that the glucose your body makes from protein takes twice as much effort for the body than it does when burning carbs into glucose. Also, they contain surprisingly low amounts of fat, so with Chicken and Turkey in your diet, you’ll be burning fat, without putting it on.

      A healthy chicken recipe comes from Jamie Oliver: Firecracker Chicken Noodle Salad . It’s pretty quick to make and has a real kick to it.

      Vegetables, Fruit, and Beans

      Seaweed

        It’s good to ease digestion.

        While to us in the west, seaweed has long been a stable of Asian cuisine.
        Seaweed contains huge amounts of Iodine which in itself is a useful micronutrient. But, when consumed it makes your thyroid produce hormones which helps to regulate your metabolism.

        Though when eating seaweed, make sure not to consume too much as this can result in Iodine poisoning.

        A nice quick seaweed salad is a great way to have seaweed. Seaweed flakes works well in a number of dishes.

        Celery

          celery is good for detoxing too!

          Celery has an extremely low calorie count. Some have said that its calorie count is actually negative as it contains less calories than it takes to burn, this isn’t really accurate but it gives an impression about how low on calories celery is.
          Celery is mostly made up of water (which is a fantastic metabolism booster, but more on that later) and cellulose which is undigested.

          When consuming it (as with any food) it gets your digestive system working which in turns burns calories. So when you eat it, it can help fill you up without putting any strain at all on your calorie count.

          Celery can be used as a snack by itself, as well as an ingredient in salads, soups, and stews. It can even be blended down and used in drinks.

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          Avocado

            Its true that avocados contain large amounts of fat, but the fats they do contain are actually considered to be healthy fats (sounds like an oxymoron but bare with me), because monounsaturated fats, which avocados have, help control the rate of metabolism.

            For a guide to how to best use avocados…well, you can’t beat a good guacamole . Use it as a dip for a celery stick to show you’re not messing around.

            Peppers and Chilies

              Whilst the science behind it isn’t as simple as hot food burns fat, it does none the less work that way. Eating hot peppers can boost your metabolism quite rapidly, within hours after consuming. With Guacomole above, and Peppers here, it looks like Mexican food is the way to go…

              Peppers and chilies are used in countless recipes. A good metabolism boosting one is Stir Fried Chicken and Broccoli with Noodles.

              Fiber rich greens: Spinach, Kale, Brussels Sprouts and Peas

                If you don’t like salad you can always include them into smoothie

                Looks like Popeye had a scientific basis… Fiber whilst very useful for the body and working with your digestion isn’t actually consumed and used by your body. As your body tries to figure out what to do with it, it burns calories, lowers cholesterol and blood glucose.

                These greens are hugely versatile and are commonly used in salads …though Brussels Sprouts are famously avoided during the holidays.

                Beans, Chickpeas and Lentils

                  they are natural substitute for carbs and they are high in protein too!

                  Beans are rich in fiber and lean protein, which as we have explored are both vitally important when boosting your metabolism. So as a food type with large amounts of both, its use in boosting your metabolism is a no brainier.

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                  But that’s not all, beans are also a good source of Iron which helps transport oxygen to your muscles, and by extension increasing their effectiveness and their ability to burn fat.

                  There’s a lot you can do with beans, for example you can try a healthy Sweet Potato Fritters with Smoky Pinto Beans dish.

                  Apples

                    An apple a day keeps the doctor away!

                    I’ve discussed some of the advantages of fiber before, and apples are a great source of it. However this is not the only benefit for the metabolism apples have. Indeed research has shown that eating apples lowers the risk of gaining the metabolic syndrome.

                    Berries like Strawberries, Blueberries, and Blackberries

                      antioxidant make you skin glows!

                      Like the greens and apples mentioned above, berries are a great source of fiber. A handful of berries are extremely high in fiber, it can easily account for about 10% of an individual’s daily fiber intake of 35 grams for men, and 25 for women.

                      Mix them up in a delicious smoothie for a great combo.

                      Grapefruit

                        grapefruit is high in vitamin C and it’s good for our skin

                        Grapefruits are sensational metabolism boosters. They help lower insulin levels which by extension hugely helps with weight loss. However, they are also contain fiber (which I’m sure you’re sick of hearing about) and vitamin C which helps keep you and your immune system healthy.

                        Grapefruits make a decent breakfast by themselves, otherwise when juiced you can consume its great benefits as a drink.

                        Dairy

                        Low Fat Yogurt

                          greek yogurt is the best choice because it has the highest protein content.

                          Yogurt is a fantastic metabolism booster. It contains a great source of calcium which, as well as other things, helps regulate how fat is stored in your body.
                          Also, dairy products contain large amounts of protein. However I emphasize low or no fat yogurt and dairy products as full fat is well…full fat.

                          Liquids and Drinks

                          Water

                            It’s always important to keep yourself hydrated

                            One of the most important metabolism boosting things to consume is good old fashioned H20. It has been found to increase your metabolic rate by 30%. Which, by itself makes it a great metabolism booster. But on top of this, water is a powerful appetite suppressor, so drinking water not only keeps you healthy, but also helps make you stop eating unnecessarily.

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                            Tea, Green Tea, and Coffee (read: Caffeine)

                              you can burn more calories if you drink a cup of black coffee before working out.

                              Caffeine does have its share of problems, this is true. However if you are looking for a quick pick me up, a quick boost to your energy levels and metabolic rate, then it is a good choice. Especially if the alternative is a super sugary energy drink.

                              I recommend an espresso or a regular coffee as opposed to a cappuccino or latte as the fats in the milk may counteract any benefits.

                              Other types of foods

                              Eggs

                                Eggs are amazing and hands down something you need if you want to boost your metabolism. Eggs feature Omega 3, Protein, Amino Acids, Vitamin B, and Iron. Also, on top of everything, they are low on calories. Meaning there are few things better.

                                Eggs are very versatile, but a good omelette is hard to beat.

                                Chocolate

                                  bare with the amount you eat and the choice of chocolate you pick

                                  Before you raid the candy shop for metabolism boosters, I should be more specific. Chocolate is a sweet, so generally less is more. However chocolate with a high amount of cacao (so, Dark Chocolate) can help your metabolism pretty well.

                                  Cacao contains magnesium which helps maintain good glucose levels as well as increases the levels of the hormone adiponectin which helps burn fat.

                                  Brown Rice, Whole Grain Cereal, and Quinoa

                                    carbs are not enemy, it’s all about balanced diet

                                    The above are all examples whole grains. It has been demonstrated that eating more whole grains can have a direct impact on your metabolic rate and weight loss. Studies have also shown that whole grains increase the calories consumed during the digestion process, and as a result, have a big impact on the body’s ability to burn fat.

                                    There are numerous ways to include whole grains like brown rice into your diet. A Garlic Chicken Fried Brown Rice dish is one idea.

                                    The above are a sample of the many fat burning, and metabolism boosting foods available. With an increase of them in your diet, and a good fitness plan, you’ll soon be in the shape and health you wish for, and deserve.

                                    Featured photo credit: playbuzz.com via playbuzz.com

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                                    Arthur Peirce

                                    Lifestyle Writer

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                                    Last Updated on March 30, 2020

                                    Why You’re Feeling Tired All the Time (And What to Do About It)

                                    Why You’re Feeling Tired All the Time (And What to Do About It)

                                    Feeling tired all the time?

                                    Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                    I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                    Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                    If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                    In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                    What Happens When You’re Too Tired

                                    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                    Here are some common examples of what happens when you’re feeling tired:[3]

                                    • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                    • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                    • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                    • You may find it more difficult to exercise or to perform any type of athletic activity.
                                    • Your immune system may weaken causing you to pick up infections more easily.
                                    • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                    • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                    Are you saying that feeling tired can make me overweight?

                                    Unfortunately, yes!

                                    Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                    Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                    Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                    Why Are you Feeling Tired All the Time?

                                    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                    Here’s a quick overview of each root cause of feeling tired all of the time:

                                    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                    2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                    It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                    Feeling Tired vs Being Fatigued

                                    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                                    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                    Tiredness is primarily about lack of sleep.

                                    But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                    Symptoms of fatigue include:

                                    • Difficulty concentrating
                                    • Low stamina
                                    • Difficulty sleeping
                                    • Anxiety
                                    • Low motivation

                                    These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                    How Much Sleep Is Enough?

                                    The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                    Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                    So, quantity and quality do matter when it comes to sleep.

                                    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                    And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                    4 Simple Changes to Reduce Fatigue

                                    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                    2. Exercising regularly
                                    3. Using stressbusters
                                    4. Creating a bedtime routine to sleep better

                                    So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                    In addition, I lost two inches off my waist and looked and felt better than ever.

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                                    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                    • L is for Lifestyle and means living healthy including getting enough sleep.
                                    • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                    • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                    And yes, there does seem to be an important correlation between being lean and feeling rested.

                                    But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                    L — Living Healthy

                                    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                    So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                    1. Unplug

                                    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                    So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                    2. Unwind

                                    Do something to relax.

                                    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                    3. Get Comfortable

                                    Ensure your bed is comfortable and your room is set up for sleep.

                                    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                    Also, it’s ideal if your bedroom is dark and there is no noise.

                                    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                    If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                                    Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                    E — Exercise

                                    Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                    That’s what happened in my case.

                                    But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                    As part of my lifestyle upgrade, I knew I needed to move more.

                                    My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                    That made sense to me.

                                    So, I decided to swim.

                                    I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                    Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                    Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                    So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                    A — Attitude

                                    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                    Do you want to know what that master stress-busting technique was?

                                    Breathing.

                                    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                                    Here’s how you do “Long-Exhale Breathing”:

                                    1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                    3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                    6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                    This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                    Plus, this is a great technique for helping you get to sleep, too.

                                    N — Nutrition

                                    Diet is vital for beating fatigue – after all, food is your main source of energy.

                                    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                    Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                    For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                    Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                    Here’re 9 simple diet swaps you can make today:

                                    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                    2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                    3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                    5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                    6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                    Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                    The Bottom Line

                                    If you are tired of feeling tired, then there is tremendous hope.

                                    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                    If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                    • Enough High-Quality Sleep with Bedtime Routine
                                    • Regular Exercise You Love
                                    • Stress Reduction with Long-Exhale Breathing
                                    • Fatigue-Reducing Diet

                                    Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                    More Tips to Help You Rest Better

                                    Featured photo credit: Cris Saur via unsplash.com

                                    Reference

                                    [1] YouGov: Two-fifths of Americans are tired most of the week
                                    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                    [3] The New York Times: Why Are We So Freaking Tired?
                                    [4] Mayo Clinic: Chronic fatigue syndrome
                                    [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                    [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                    [7] American Psychological Association: Getting a Good Night’s Sleep
                                    [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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