Nine ways to combat the Mid-Afternoon Binge
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Do you ever get to about four in the afternoon and feel tired, hungry and just generally low?
Most of the time its because of poor eating habits earlier in the day that we find ourselves craving something sweet and fast! Here are 9 ways you can combat the urge to have an afternoon binge and pick up your energy levels all at the same time.
1. Snack Right
You feel hungry at four in the afternoon because its actually time to eat again. Depending on when you ate lunch, its generally asking too much to not have something to eat until dinner time. Low-fat yoghurts, a tin of flavoured tuna, a small handful of raw nuts, low fat cheese on a few rice crackers would all be low kilojoule choices that will curb your hunger until dinner time.
2. Have Protein at Lunch
A lot of the time people feel low in the afternoon because they have not had a substantial lunch. Protein (eggs, chicken, fish, meat, ham, yoghurt, cheese, tofu etc) that is low in fat will help you feel fuller for longer and give your body the energy and nutrition it needs to do all the things it has to do through out the day.
3. Don’t be afraid of Carbohydrates
The most important thing to remember here is the type. Refined carbohydrates (sugar, processed and manufactured foods) contain very little fibre. This makes them energy dense and we easily overeat them, and too much of most things is usually bad. Unrefined carbohydrates (wholegrain, wholemeal, whole foods, etc) contain plenty of fibre and will fill you up much better. Choose wholemeal bread, pasta and rice, high fibre breakfast cereals, beans, legumes, lentils, fruits and vegetables.
4. Eat Breakfast
Give your body the fuel that it needs to function throughout the day. If you don’t feed yourself properly you’ll naturally feel sluggish in the afternoon because your body has had nothing substantial to run on. Resist the urge to walk out the door without a substantial breakfast. Prioritise it and see the difference.
5. Drink Lots of Water
Dehydration is a major cause of lethargy. Don’t trust your thirst signals, studies have shown this to be an inaccurate way of judging your hydration levels. You want to look for pale yellow urine and you should be drinking at least 1 cup of water every hour you are awake. More if you are very active or breastfeeding.
6. Get Your Sneakers Out
It seems contradictory to say that exercising makes you feel more energetic, because you are expending energy to exercise, but its true. Physical activity makes you feel good, physically, emotionally and mentally. If you are not a regular exerciser, start out slow, just aim for one session a week. Don’t increase this goal until you have mastered it as part of your weekly routine. Maybe a month or so later add in a second weekly session and so on. Baby steps is the best way of creating long lasting habits.
7. Check Your Iron Levels
Women of child bearing age can be at risk of iron deficiency which can cause fatigue. Have your iron levels checked by your doctor and see an Accredited Practicing Dietitian or Registered Nutritionist to help you improve your iron status if it is poor.
8. You Don’t Need a Stress Supplement
There are plenty of supplements on the market that claim to help with picking up your energy levels and people may or may not tell you that they feel better when taking them. The truth is, most of these products are just a cocktail of B Vitamins. These nutrients have a range of functions within the body, one of the most well known ones is in the breakdown of carbohydrates for energy. This might sound like taking these vitamins is a good thing, but in our culture the risk of any vitamin B deficiency is very rare as they are abundant in our food supply. Taking more than you need need wont make you feel any better. Save your money.
9. Caffeine is OK
Caffeine is a stimulant and a great way to pick up your energy levels. Nothing like a warm skim milk cappuccino to pick you up in the late afternoon. Not only is caffeine a stimulant it is also an appetite suppressant and can keep you in control of the munchies until dinner time. Just be mindful that too much of anything is not good and that caffeine is addictive. Any more that 4 caffeinated drinks a day is too much. Also stay clear of high energy drinks and soft drink as these contain too much sugar.
If you find that you’re still struggling with our energy levels throughout the day make an appointment with a nutritionist or dietitian at The Healthy Eating Hub. We take a look at your individual diet and can show you where you’re going wrong and how to fix it.
Image of young woman contemplating a chocolate chip cookie from shutterstock.com
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