5 Things To Do To Help Overcome A Crash
With every new year, many Americans jump to quick fixes and fad diets in hopes to accomplish quick weight loss. Often times these restrictive diets lead to nothing but elimination of one of your macronutrients; carbohydrates, fats, or protein. Anytime you cut those fuel sources, whether using carbs (most people) or fats (though a modified ketogenic diet), you will almost always have a withdrawal period.
Even if you follow a healthy weight loss plan, you can still feel a big drop in sugar levels as we as a nation consume almost 5 lbs of sugar per year! When reducing sugar from levels like that alone, can cause you to go through some tough withdraw symptoms. And without some tricks in your pocket to overcome these tough times, life can be brutal.
1. Swap Your Sugars
When lowering your sugar intake, whether that's from added sugars, fruits, or grains., Most people find the slow wean to be most effective in reducing the massive energy drops. If you're one to go cold turkey, switch over to lower glycemic loaded fruits as a healthy replacement. This will reduce your insulin response to the quick drop in blood sugar levels.
2. Clean Out The Cupboards
The same way clutter crowds are mind with distractions and anxiousness, having off plan items can do the same thing when on a strict eating regime. If you are truly trying to create change and sustainability, do a good clean out of your cupboards and fridge so that you having nothing but healthy options to resort to.
3. Get More Sleep
Sleep is another vital component often disregarded. Every one of our internal systems requires adequate sleep to function properly, from cognitive thinking, to weight managmenet. "Losing out on sleep can make fat cells 30 percent less able to deal with insulin, according to a study in Annals of Internal Medicine. Without sleep, your body goes into survical mode, recking havoc on your metabolism and sending your satiety hormones out of whack, ultimately making you feel more hungry."
4. Make Sure You're Drinking Enough Water
If you haven't already, check out our post about the benefits of drinking water. From boosting metabolism to fighting infections, water plays the largest role in our bodies. Without it, you cannot function. Often times the main reason we crash to begin with.
5. Be Prepared
Being prepared doesn't just mean committing to a program. It means making sure you have recipes and meals planned for several days in advance. This includes meals at home, when eating out, snacks if you travel or are on the road often. When you are not prepared, that is when you are caught hungry, tired, and crashing. Don't let yourself fail, be prepared for every situation.