Beat the 3pm slump

HEALTH:

It’s a modern day phenomena; even when you’ve eaten well all day, you still find yourself craving something sweet to perk you up in the afternoon.

So how can you beat the 3pm slump and stay energised all afternoon without breaking your diet?

EXERCISE:Nuts-various-edible2

If you’re struggling with cravings, try changing your environment by getting up and doing some exercise.

Physical activity not only helps to relieve stress and fatigue (common junk food triggers), but it also improves inhibitory control within the brain which can help regulate how likely you are to give in to cravings. So get up and go for a walk; you might be surprised by how quickly the sugar craving evaporates.

NUTRITION:

Be prepared! If it gets to 3pm & you’ve nothing left nutritious left to eat, you’ll be far more inclined to seek out sweet treats.

Remove all temptation and keep a steady supply of healthy snacks in your bag or desk drawer to ensure you’re never caught short. Fresh fruit, vegetable crudities and containers of unsalted nuts & seeds are particularly good choices.

© Sarah West Nutrition

Are you addicted?

HEALTH:

Scientists have found that over consumption of high-calorie food actually triggers an addiction-like response in the brain, encouraging people to crave even more sugar, salt-laden food.

If this sounds familiar, how can you break the cycle?

EXERCISE:

If you’re struggling with cravings, try changing your environment and doing something positive for yourself that will make you feel good.

478859372848550489_N8JygsMs_cA trip to the gym is ideal as it will not only relieve stress (another common junk food trigger) but can cause you to feel less hungry and more emotionally satisfied. You might be surprised at how quickly the craving evaporates.

NUTRITION:

Food combinations that include high amounts of salt and sugar are more stimulating, meaning that most people can’t limit themselves to suitable portions.

Foods that won’t trigger cravings are those that occur in nature, such as high fibre complex carbohydrates (i.e. wholegrains and vegetables) plus protein and small amounts of fat. By sticking to more natural foods you will find you feel much more in control of your choices.

© Sarah West Nutrition

Reward yourself

HEALTH:

Losing weight is a task that requires plenty of perseverance; and one way to ensure that you will not give up hope is to reward yourself.

Granting yourself regular rewards (i.e. for every 5lbs lost) will make your weight loss journey more interesting, and help provide the motivation you need to reach your ultimate goal. And if you keep it up for long enough you’ll reap the ultimate reward; a fit and healthy body to be proud of.

EXERCISE:

When it comes to weight loss, the rewards along the way should help you work toward your goals, not against it.

Fitness-related treats such as smart new gym clothes, comfier trainers, a fitness magazine subscription, a personal training session or a new piece of equipment (such as a fitness ball, resistance bands or even an mp3 player to listen to while you exercise) are not only great incentives but will help spur you on even further.

NUTRITION:

One of the hardest struggles can be breaking the habit of rewarding yourself with unhealthy food. Whilst you do deserve a treat; you do not deserve to punish your poor body by plying it with junk and empty calories.

Rather than celebrating your achievements with cake or wine, be kind to yourself and treat yourself to a massage or pampering session instead. By granting yourself non-food rewards, you will find that there are many things that bring greater excitement and fulfillment than unhealthy food.

© Sarah West Nutrition