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Published on June 28, 2019

20 Delicious and Healthy Breakfast for Weight Loss

20 Delicious and Healthy Breakfast for Weight Loss

“Breakfast is the most important meal of the day”. I can feel you rolling your eyes at me from across the screen. But, as with most phrases that seem dully overused, it’s true! Breakfast is essential!

I know skipping it can seem tempting. I mean, hey, I’ve even fallen into the trap of believing that skipping that meal would somehow magically defy all the advice I hear and help me lose weight. However, the most important thing you can do to set yourself up for a day of success is to start it off with a delicious and nutritious breakfast.

I know that can be a real struggle for some of us. Who has time for meal prepping and cooking meals? And how do you even know where to start? That, my friends, is what I am here to show you!

I am about to guide you through my favorite healthy breakfast for weight loss that you can add to your morning ritual that are quick and easy.

You’re days of eating dirt-tasting granola bars are gone! These 20 delicious morning recipes will make eating healthy on a busy morning feel like a breeze and taste better than those donuts you sacrificed for your new healthy lifestyle!

1. Overnight Oats

    You already know all about the power of oats but sometimes, the extra effort of boiling some water for your cup just doesn’t sound that appealing. Here’s the solution:

    Create a bunch of about 5 mason jars of oats, one for each workday, to keep in the fridge. I

    love adding a scoop or two of protein in there as well! It creates the perfect blend of macro nutrients to keep you balanced and satiated throughout the day.

    Check out the recipe here!

    2. Chia Seed Pudding

      The great thing about chia is that it is so high in omega 3s- a nutrient that is renowned for balancing hormones, reducing inflammation, and weight loss. Adding this power-packed breakfast to your arsenal is a surefire way to reach your fitness goals!

      While this delicious recipe calls for maple syrup, I like using 100% stevia or Monk fruit instead to lower the glycemic index and keep it more weight-loss friendly.

      Check out the recipe here!

      3. Bell Pepper Pirates Eye

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        Pirates Eye, Egg in the Hole, Egg in Bread… while this classic breakfast may have many different names, it remains a household favorite! This variation simply adds a new twist to an old classic, making it even healthier than ever!

        Check out the recipe here!

        4. Avocado Toast

          I’m sure you’re not surprised to see this one on the list. Models like Romee Strijd have brought this breakfast into fame quickly!

          It’s quick, easy, delicious, and well rounded. So of course, who wouldn’t want to have a bite of that?

          Check out the recipe here!

          5. Smoothie Bags

            How could smoothies get any easier? By pre-packing frozen bags for them of course! It literally makes it as easy as tossing a bag full of ingredients in the blender, pressing a button, and boom! There you have it! A nutrient packed meal to power you through the day!

            Check out the recipe here!

            6. Banana Pancakes

              Oh, so you didn’t think pancakes would make this list huh? Surprise! These delicious pancakes are super easy to whip up on the fly. And on top of that, you only need two ingredients: just the banana and egg. You can even find recipes that are vegan.

              While these might be a little more dense than your traditional pancake, you will not be let down! They are D-E-L- I-C-I-O-U-S! And of course, if you see a trend going on here, healthy as well.

              Check out the recipe here!

              7. Protein Pancakes

                Surprise again! I know what you’re thinking, “More pancake recipes? I thought this was a post on healthy breakfast meals”. It is, but that doesn’t disqualify pancakes from making it twice on this list. This recipe is amazing for you fitness buffs out there always looking for an extra boost of protein!

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                Check out the recipe here!

                8. Omelet Waffle

                  Who says that waffle maker sitting unused since your health-kick has to go unused? Turns out, waffle makers are an excellent way to make a quick breakfast on the go! You can even sub egg white for an extra lean and protein packed breakfast

                  Check out the recipe here!

                  9. Low-Calorie Ice Cream

                    This recipe uses gelatin as the base for a scrumptious whipped up meal. While you shouldn’t necessarily expect the classic thick tubbed ice cream, this lighter and fluffier version still makes for a great substitute. And, since gelatin is 100% protein, you can still get a gut-healing, muscle building, and balancing boost from this meal!

                    Check out the recipe here!

                    10. Berry Smoothie Bowl

                      Not all smoothie bowls have to be a large feat. This smoothie bowl is extremely simple to make and still delicious! That happens to be the Minimalist Baker’s specialty.

                      Check out the recipe here!

                      11. Huevos Rancheros

                        While this breakfast may seem like too much of a feat for a work morning, it is still fairly simple to whip up! I think this makes for a perfect weekend recipe if you’re ready to switch things up a bit!

                        Check out the recipe here!

                        12. Jello

                          Yes, Jello can be a perfectly acceptable breakfast! Believe it or not, Gelatin in itself can actually be quite good for you depending on the source.

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                          I love Great Lakes Gelatin, since they are naturally sourced. These natural sources of gelatin are packed with high amounts of protein and gut-healing properties! Health starts in the gut, and this recipe can help accomplish that!

                          Check out the recipe here!

                          13. Egg Muffins

                            The inventor’s bodies are proof that their meal plans definitely work! This quick and easy breakfast idea was invented by Tone It Up: a revokutionary empire! One thing these girls always rep is protein, protein, protein. these low calorie bites are going to be exactly what it takes to help you hit your protein macros daily!

                            Check out the recipe here!

                            14. Power Up Tacos

                              Who said that tacos are only for dinner? Not me! This protein packed savory goodness is stuffed with egg, feta, beans, and seemingly everything else you will need to stay full until lunch!

                              Say goodbye to mid-day binges! This is sure to keep you full well past lunch time.

                              Check out the recipe here!

                              15. Quiche in a Mug

                                It feels like America is out to prove that just about anything can be made in a mug! But quiche? Who knew this breakfast of kings could be cooked up in under 5 minutes!?

                                Fir those of you wanting breakfast like royalty on the go, definitely add this to your morning cookbook!

                                Check out the recipe here!

                                16. Protein Brownie in a Mug

                                  What? Brownies in a breakfast food list? Well why not? Hey, if pancakes are a regular breakfast occurrence (pan-CAKE. Who are you fooling?) then why not add a bit of chocolately goodness to the mix?

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                                  Despite its delicious sweetness, protein brownies are actually deceivingly healthy. With protein powder as it’s base, it really isn’t much different that your morning smoothie.

                                  Check out the recipe here!

                                  17. Matcha Glazed Donuts

                                    Another genius creation of the tone it up girls, these Matcha Donuts are made almost entirely out of protein powder! You won’t feel deprived as your waist-line is shrinking with these amazing breakfast editions. Plus, the extra matcha kick will keep you running all morning!

                                    Check out the recipe here!

                                    18. Smoked Salmon Bagel

                                      Have you ever tried that Lox-Flavored cream cheese? Picture that times 10! These amazing Salmon bagels are fresh and delicious, giving your morning a savory start.

                                      Salmon is packed with Omega 3’s and protein while the bagel will give you all the fiber and carbs you need for a morning kick-start. Next time you feel a rushed morning coming on, throw this together and you’ll feel as though your breakfast was made gourmet.

                                      Check out the recipe here!

                                      20. Cinnamon Roll French Toast Casserole

                                        Are you cooking for a crew? This Casserole is the perfect option for people cooking for large groups without the hassle of staying in the kitchen. If you are really looking to impress company, check this one out as a new go-to!

                                        Check out the recipe here!

                                        20. Gut Healing Latte

                                          This drink makes a great addition as it adds a great punch of gut-healing protein with gelatin and set your day up right. On top of that, this “coffee” drink is actually extremely detoxing and caffeine free! You’ll be sipping on herbs while thinking you are actually drinking America’s favorite drink.

                                          This latte has been a personal favorite of mine for a while now. Having it first thing in the morning always seems to settle my stomach and set me up for a day of success!

                                          Check out the recipe here!

                                          Bonus Tips

                                          • Meal prep is key! Designate a specific time each week to accomplish all of your prep-plans. Cut your veggies, go shopping, make your smoothie bags, etc. Doing this will really help keep you on track when you are having a rushed morning.
                                          • Make a meal plan for each week. If you don’t have a meal plan, you likely will find yourself reaching for the wrong types of food when hunger strikes. Plan in advance by lying out each one of your meals for the next week. It will really help your budget when going grocery shopping too!
                                          • Plan only a few meals each week. When I’m meal prepping, I find about 2 to 3 breakfasts, lunches, and dinners. It honestly makes things so much easier to be able to prep huge meals in advance and split it up throughout the week rather than making a different complicated recipe for every single meal.
                                          • Master the 5-minute recipes! Overnight oats, chia pudding, salad in a jars, smoothie in a bag, and other recipes like that hardly take any time to prep. Make these meals your staples. You’ll be far more likely to stick to a meal plan if it doesn’t take hours from your week to prep.
                                          • Use a shopping app. I love the app Prepear because of how simple it makes meal planning for me. You just add whatever online recipe you want to make into your meal plan and it breaks down all the ingredients for you to pick up! It is a real time saver!
                                          • Try making your staple foods in bulk. When I was doing a raw-vegan challenge, I would meal prep one day each week and make massive amount of cauliflower rice, veggie noodles, cut vegetables, and anything else I thought I could use to throw together a quick vegan meal. This really helped keep my meals fresh and interesting in the middle of a long and busy week.

                                          More About Losing Weight

                                          Featured photo credit: Brooke Lark via unsplash.com

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                                          Katelyn Delaney

                                          Owner of Revifi -- Fitness Training & Life Coaching

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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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