JANUARY is the time for healthy resolutions.
But knowing where to start with diet and fitness changes can be difficult.
GettyHow to eat over the day to keep energy levels up while losing weight[/caption]
And when energy in short supply thanks to the dark, wet weather it’s automatically harder to stick to your list of wellness goals.
But this around-the-clock plan can help, it’s a simple way of remembering healthy habits.
Backed by science, it breaks down the best time to exercise, rest and eat, and what foods will keep your energy levels high.
7-7:30am: Exercise
If you can face it, head to the gym.
Studies suggest the morning is the better time to exercise when it comes to weight management.
For example, one study of more than 5,000 people found that those who exercised between 7 and 9am were able to better manage and keep weight off than those whose workout regimen took place in the afternoons or evenings.
Their waist size and body mass index (BMI) were smaller, according to the findings in the journal Obesity, in September.
Researchers suggested this was because the body turns to fat stores for energy, as a person has fasted overnight.
For a more gentle exercise, lay out your yoga mat for a post-slumber workout to stretch out stiff muscles.
One study found that 12-minutes of yoga everyday was enough to improve the bones of those in their 60s.
A sequence with postures like cobra or cat-cow can easily be found on YouTube.
Finish with a couple of minutes of mindfulness meditation for a zen start to your day.
8am: Breakfast – within an hour of waking
Many of us don’t wake up hungry and wear this as a badge of honour.
But delaying or even skipping breakfast can be counterintuitive.
It elevates cortisol (the stress hormone) and creates a blood sugar imbalance which leads to food cravings.
Research from the Mayo Clinic shows that people who eat breakfast tend to gain less weight over time than people who don’t – so breakfast is a must.
Lauren Johnson-Reynolds, the London Wellness Coach, says: “For women, especially those who are menopausal or have a hormonal imbalance, eating within an hour of waking is a must as it blunts our already naturally high morning cortisol peak.
“Men generally have a little more leeway but as a rule of thumb, if you wake hungry, it’s always best to follow your body and refuel.”
Eating a nutritious breakfast such as a bowl of porridge with berries and seeds or scrambled egg on toast within an hour of waking is best to keep your adrenal glands – that produce cortisol – happy.
It should also keep you full until lunch time.
9:30am: Morning coffee
We’re not going to tell you to cut out coffee if it’s the only thing that gets you going.
However, there is a reason you should delay your coffee until after you’ve eaten.
Johnson-Reynolds says: “Coffee before breakfast can again prolong our natural morning cortisol rise and worsen stress-related symptoms in many.
“Drinking coffee after breakfast is much gentler on the adrenal glands and helps to prevent the coffee jitters and pounding heart that some people get from coffee.”
If coffee tends to set your nerves on a rollercoaster of anxiety, sip a cup of green tea or a builder’s tea for a gentle energy boost.
Green tea may actually support your weight loss goals, studies have suggested.
11am: Munch away to music
Whilst it was once thought that we should eat little and often, experts now believe bulking out main meals with nutrients matters more than eating frequently.
Therefore, a mid-morning snack might not be necessary for all.
Having said this, if you live a busy lifestyle, snacks are a great way to keep energy levels stable.
Johnson-Reynolds says: “Tune into your body and be led by how you feel.
“If you are hungry then eat a snack containing protein and/or fat with some complex carbohydrates and fibre that will keep blood sugar balanced.”
Good options include two oatcakes with guacamole or an apple with a few Brazil nuts.
And to maximise morning productivity, throw on some tunes when you’re snacking.
A study from the University of Toronto found that listening to upbeat music helped to increase energy levels, according to TIME.
1pm: Combine macros at lunch
Whether you’re eating lunch sitting at your desk or on the go, macronutrient combining is the perfect formula for a midday meal that will keep you fuelled.
In practice, this means combining protein, fat and carbohydrates to keep blood sugar balanced and concentration, productivity and energy levels steady.
If a pasta pot or sandwich is all that’s available, grab carrot sticks to eat as a starter to reduce the blood sugar spike
Lauren Johnson-Reynolds
Johnson-Reynolds says: “Choosing a salad with salmon [protein], new potatoes [carbs] and avocado [fat] is a great example of a balanced, filling meal that hits all the nutrient markers.
“If a pasta pot or sandwich is all that’s available, think fibre first and grab a side salad or carrot sticks to eat as a starter – this will help to reduce the blood sugar spike caused by the ‘naked’ carbohydrates.”
3pm: Gum
There’s a reason that an afternoon siesta is a longstanding tradition in Mediterranean countries like Spain and Italy.
Our body’s natural biological rhythm tends to dip mid-afternoon so a short nap may help to rejig energy levels.
But if your lifestyle doesn’t allow for napping, picking the right foods in the afternoon can help to prime energy levels.
Johnson-Reynolds says: “It’s really easy to reach for a coffee and biscuits rather than the protein pick-me-up we likely really need during the afternoon slump time.
“Fuel up with a small Greek yoghurt pot with seeds and berries or a couple of squares of 70 per cent dark chocolate and a few almonds to curb any sweet cravings.”
It might sound strange but you could also try chewing gum.
According to a study published in the journal British Journal of Psychology, chewing gum helped to increase alertness and productivity in study participants.
7pm: Prioritise protein
Giving your body enough time between dinner and bedtime will help to ensure good digestion.
Go easy on the carbs at dinner as these generally take longer to digest.
A chicken stir-fry with a small fist-sized serving of quinoa or a lentil and vegetable curry with a small portion of brown rice are great options to keep you feeling full.
Go for a 15-minute stroll after dinner when you can.
Physical activity after meals aids digestion and helps your body use the blood sugar hormone insulin more effectively.
9pm: Pre-bedtime snack
If a growling tummy has you tossing and turning at night, a small bite around 45 minutes before bed could be the ticket to a restful slumber.
“The best bedtime snacks are whole foods, preferably containing magnesium, a mineral that helps our nervous system switch into ‘rest and digest’ or melatonin, our sleep hormone,” says Johnson-Reynolds.
Nibble on a magnesium-rich banana with nut butter or have a handful of pumpkin seeds as they are high in the amino acid tryptophan which aids sleep.
All day: H20 sips
When you’re busy you can forget to knock back water but even slight dehydration can negatively impact productivity levels.
You need to drink at least 1.5 litres per day, so keep a water bottle on your desk to jolt your energy levels and remember to sip at regular intervals.