When you’re tired all the time, it can be hard to stick to your exercise plan- not to mention get anything done and actually enjoy yourself. But reaching for your tenth cup of coffee or energy drink for the day is just a short-term fix that could be setting you up for more health problems further down the track.

Here are some strategies for getting more energy- without caffeine..

Why cut down on caffeine

Caffeine in itself isn’t terrible for your weight loss plans- in fact, it can help speed up your metabolism. But drinking too much coffee, or energy drinks, has its side effects. Firstly, it can cause dehydration, which is often mistaken for hunger. It can also cause you to ‘crash’ after the initial energy boost wears off, so it’s very easy to get locked into a cycle of drinking more and more to keep your energy up. In fact, caffeine addiction is very real and very common- so much so that many people don’t even realise how dependent they are on it until they try to cut back and suffer terrible withdrawal.

Try to limit your coffee intake to one or two cups a day, and give some of these strategies a go. In the long term, you’ll have more energy and feel more revitalised, and able to get through your daily routine and exercise plan.

Eat less, more often. Switch from 2 to 3 main meals to 4 or 5 smaller ones, spread evenly throughout the day. This helps to stabilise your blood sugar levels, which makes your energy more consistent. When you eat a big lunch and dinner and nothing in between, your body experiences big blood sugar spikes, followed by even larger crashes in energy. Eating less more often means you can ease the drain of digestion on your body, keeping you glucose levels stable and forcing your metabolism to keep working at the same time.

Eat whole grains. Choosing low-GI foods will help you to feel fuller for longer, giving your body more strength and energy throughout the day. So the trick is not just to cut down on carbs, but to replace simple carbs with complex carbs wherever possible. Simple carbs, like white rice, white bread and pasta, break down quickly and produce a dramatic spike in energy, followed by a quick drop-off. To avoid these crashes, you should fill up on whole grains that will give you a steady supply of energy throughout the day. 

Reduce meat intake. It’s a common stereotype that vegetarians are weak and lacking in energy. But in fact, reducing your meat intake can actually help to improve your energy levels. The basic reason is that it takes more energy to digest meat than vegetarian substitutes. Meat also tends to contain other hormones and pesticides that can impact your energy levels, so cutting back on how much meat you consume could be a good way to feel more bright and bubbly.  

Drink plenty of water. Staying well hydrated is important for so many reasons- and one of them is to keep your energy levels up. Your body needs plenty of water for all its major functions to work properly, so make a habit of getting your 8 glasses. Keep a water bottle with you at work, and sip on it throughout the day. And if you can replace some of your other usual beverages with water, you can save on a lot of calories as well.

Exercise regularly. It might make you tired immediately after, but in the long term, being fit gives you more energy, helping you to get through all your daily activities more easily and effectively. Aim to get in at least 30 to 45 minutes exercise, three to five times a week. Incorporating more cardio into your exercise plan will also help to build your stamina and endurance, as well as releasing endorphins that will help you to feel brighter and more positive throughout the day.

Eat low GI foods before bed. When you wake up in the morning, you often feel groggy and tired because your body is starved. Try eating a small, low-GI snack before bed to stop your body from running on empty by the morning. Low-GI foods include whole-grains, legumes, vegetables, some fruits and some dairy products- so try a small bowl of oatmeal, some low-fat yogurt or an apple before bed, and you will probably find it easier to wake up when the alarm goes off.

Have an afternoon power snack. Around 3pm is usually when we start feeling a slump in our energy levels, and when we most often crave sugary snacks. But sugar will only give you a momentary boost of energy, which will soon crash. Instead, have a small, healthy snack that is low in sugar and high in protein or fibre, which will give you the sustenance you need to get through to dinnertime. Try some low fat yogurt, some mixed nuts, a muesli bar, or an apple with peanut butter.

Take your vitamins. If you’re always feeling run down, it might be worth taking a daily multivitamin to supplement your healthy eating plan. Ideally, you should be aiming to get all your nutrients from a balanced diet, but it can be hard to cover everything. In particular, things like the B vitamins are important for converting blood sugar into usable energy. So along with a balanced, nutritious eating plan, taking a multivitamin can be a good way to make sure you’re getting enough of everything.

Get a good night’s sleep. It might sound obvious, but it’s important that you get enough sleep. If you are consistently getting less than 6 hours sleep a night, you will build up ‘sleep debt’ that is hard to recover from. Getting enough sleep has also been linked to weight loss- so if you’re sleeping poorly, have a think about what might be causing it and try to make some lifestyle changes that will allow you to get adequate rest.