30 Healthy Ways to Boost Energy Levels & Metabolism During the Day

ways to boost energy

Updates: 07/5/2024

Have you ever encountered the situation that your body feels like a car which is run out of gas? And while your official workday may soon be over, your day probably is not. Or, when you start to pursue your dreams and to live your life to the fullest, the best thing to have is an abundance of personal energy. If you have that extra energy, everything will become easier to do.

To deliver this article, we asked health experts to help compile this list of the top natural ways to boost energy. Try one, two, or even all 30 healthy ways below, and you are bound to see your energy levels soar. These energy-boosting changes to your daily routine will leave you feeling recharged. In the article, we cover many tips on how to stay healthy and how to stop tiredness that are waiting for you to explore:

30 Healthy Ways To Boost Energy Levels & Metabolism Fast During The Day

1. Get Up Early

ways to boost energy and mood

Waking up too late and having to rush to get to work can sap your energy by making you feel stressed. You are not going to be very productive at the job if you’re already exhausted when you get there! As tempting as it can be to turn over and hit the snooze button, allowing yourself time to eat, shower, exercise and generally get going in the morning will make you feel better all day.

2. Work Out Midday

When that mid-afternoon energy slump rolls around, it is really great if you can go to the gym instead of going to bed. There are a lot of studies that indicate working out could actually enhance productivity enough to counteract that time away from the office.

3. Power Nap

You absolutely should not eat too full one times per day, instead, you should take a fast and tasty midday meal. A report indicates that a 60-minute “power nap” will reverse the consequences of information overload and it might also help you to better retain what you have learned.

4. Go Outside 

ways to boost energy before workout

Many of us spend our days in front of a computer screen; many of us work from home and might never see the light of day without some discipline. Light deprivation is one reason that people feel tired. A research suggests that light stimulates brain chemicals that improve mood. So, going to a green park will help you relax effectively. Just 20 minutes outdoors is enough to feel more alive. This is really one of the best ways to boost energy without having to exercise or consume anything.

5. Walk Around The Block

The majority of you might think that whenever you feel exhausted, then it is the quickest route to feel more exhausted, the opposite is true. Experts say that increasing physical activities, particularly walking, will increase energy. That is why you should move more and more.

6. Do Not Skip Breakfast 

They do not call it the most important meal of the day for nothing. A sensible breakfast will give you the energy you need to stay awake and alert. People who eat breakfast every morning report less fatigue and stress than people who skip breakfast.  

7. Control Stress

Stress or negative emotions can take from people a huge amount of energy. In that case, you can talk with a friend or your relative, or join a support group, or see a psychotherapist to remove your stress. In other words, relaxation therapies such as meditation, yoga, self-hypnosis, and tai chi are also good ways to boost energy.

You can check out the e-book of how to manage stress, conquer stress forever, and the re-awakening guide to learn more about ways to boost energy and reduce stress effectively.

8. Get Outside And Moving

A morning workout triggers feel-good endorphins and lowers elevated stress hormones. When you go outside on a sunny day, it is amazing how quickly your outlook starts to change and your energy level improves. Going outside can even improve your self-esteem. If you absolutely can not get out, open the shades and let some of that bright sunshine in.

ways to boost energy without caffeine

9. Let The Sun Shine In

Even if the morning sun is the last thing you want to face when you crawl out of bed, roll up the shade and let the sun shine on you. The early morning sunlight can send a wake-up signal to your brain’s internal clock.  Exposure to the sun can also stop your body’s production of melatonin, the hormone that induces sleepiness

10. Avoid Smoking

ways to boost energy naturally

As you know, smoking can threaten your health. However, there are still some other negative impacts of smoking that you may not know about. It can actually siphon off your energy by causing insomnia. The nicotine in tobacco is a stimulant; thus, it speeds the heart rate, increases blood pressure, and stimulates brain-wave activity associated with wakefulness. Obviously, you will feel harder to fall asleep.

11. Eat For Energy

It is recommended that you had better eat small meals and snacks than three large meals each day. This method can decrease your perception of fatigue because your brain needs a steady supply of nutrients.

You can check the healthy eating plan in this great taste no pain guide and super foods book to get more useful nutrition tips.
12. Laughter

If you really need to cheer up and increase your energy, then watch a sitcom for half an hour, or better yet, get tickets to your favorite comedy club. Laughter has been proven time and again to be the best therapy for depression and lack of energy.

In order to help you get rid of tiredness and be able to laugh more, I suggest you should refer the guide of end tiredness program.

13. Drink More Water And Less Alcohol

You may already know that it is easy to confuse signals of hunger with thirst. But do you know that thirst can also masquerade as fatigue?

The solution is simple: a tall, cool glass of water. Your body needs fluid to function properly. You do not necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. 

14. Eat More Whole Grains And Less Sugar

The key here is keeping blood sugar balanced so energy is constant. A research pointed out that eating more whole grains helps to increase the body’s sensitivity to insulin, allowing for that slow and steady release.

ways to boost energy men

15. Edit Your Closet

If getting dressed in the morning is a hassle, you are going to feel stressed. This is not good for your energy or your state of mind, so arrange your closet in a way that your weekday outfits are in plain sight, wrinkle-free, and ready to put on. To make things extra easy when you are in a hurry, pick an outfit the night before and hang it on the outside of the closet.

16. Think Fast

It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster will help you feel more energized

17. Sit Up Straight

Slouching over the computer could cause fatigue earlier in the day. Sit up straight, though – that is shoulders back, eyes dead ahead, and lower back slightly arched – to feel more energized and possibly even get a boost of self-confidence.

18. Turn Up The Lights

ways to boost energy levels

Brightening your space tricks your body’s internal clock into thinking it’s still daylight, and can temporarily boost your alertness.

19. Take Breaks

ways to boost energy at home

Multitasking is viewed as the way to get a lot done quickly. But taking a short break and doing absolutely nothing for a few minutes can help you overcome fatigue and actually get more done in the course of a day.

20. Flexibility Exercises And Breathe Deeply 

Stretching can help you maximize blood flow to your muscles. But, the benefits do not stop there: stretching also helps you improve your flexibility, which in turn helps work your joints’ full range of motion. The more your joints are exercised and used, the more prepared they are to handle impact and the less prone to injury they will be. Taking deeper breaths will deliver a larger amount of oxygen to the brain, keeping you more alert.

ways to boost energy

21. Keep A Positive Attitude

Attitude is not something that just happens; you choose it. Even in difficult circumstances, you can choose to have a good attitude. And, whether good or bad, it will have a direct impact on your energy.

22. Take A Good Multi-Vitamin

 Personally, I do not think you need a handful of vitamins and supplements every day. But a good multi-vitamin is essential. If you eat a lot of processed food, this is especially important. Most of us just do not get the nutrition we need from the food we eat.

23. Avoid Energy-Depleting People

Let’s be honest. Some relationships are toxic. You know the type. Some people are so negative while others are so positive, and you may get energized just being around them. If possible, you should surround yourself with enough positive people so you can keep your energy level up.

24. Drop The Temperature In The Room  drop the temperature in the room

Warm temperatures inspire lethargy. Cold temperatures force your body to burn more calories, pump more blood, and generally be more active and energetic. 

25. Snack Right

Instead of going for the sugary treats, opt for a protein-filled snack like peanut butter or nuts.  Protein also has the added effect of “sticking around” in your stomach longer to help you avoid those distracting hunger pains later on in the day, allowing you to remain focused and productive – not worrying about your next snack!

26. Take A Cold Shower

 It is all about the polar bear swim. Researchers have even suggested a 3-minute long cold shower could be enough to counteract some of the effects of chronic fatigue. 

27. Use Caffeine To Your Advantage use caffeine to your advantage

Caffeine is said to boost alertness and sharpen your mind. However, there are many people using too much caffeine without discretion, which leads to unhealthy conditions like insomnia and takes many energy levels from you. Therefore, you should consume it judiciously so as to benefit from it. Using caffeine in the right way can help to deal with the issue of fatigue at its root. The properties of caffeine are proven to improve your energy naturally.

Besides, caffeine also aids in athletic performance because it can be documented to improve athletic power and endurance. Caffeine owns a direct metabolic effect on muscle.

I can take green tea for an example of caffeine. Actually, green tea is really safe and it is one of the energy and metabolism boosting foods. Green tea extract also has caffeine. Having 1-2 cups of green tea per day can help you work effectively and your metabolism will be properly improved. Polyphenols inside green tea can boost fat metabolism in your liver. Apart from being an energy and metabolism boosting food, it has beneficial effects on weight loss.

28. Eat More Fruits And Vegetables

Chew foods and give you energy; therefore, you should consume more fresh fruits and vegetables to boost your metabolism. Also, your energy level will be higher thanks to the natural sugar inside them. To achieve the maximum metabolism-boosting benefits, you should consume their whole natural state. For example, eat an apple in pace of applesauce and create a salad with big chunks rather than small and diced pieces. Spending more time chewing means your brain spends more time register. Thus, you use fewer calories.

Make an energized breakfast smoothie in each morning with blueberries, strawberries, and yogurt. Blueberries will help you concentrate. Strawberries are high in vitamin C and they can convert fat into energy. Finally, yogurt has a high amount of magnesium, which aids in regulating the release of energy.

29. Enjoy Dark Chocolate

enjoy dark chocolate

For many reasons, dark chocolate is a healthy dessert. One of them is the metabolism boosting potential. Inside dark chocolate, there are two ingredients including caffeine and the antioxidant catechin that are believed to boost metabolism.

Apart from, chocolate also contains theobromine. Caffeine and theobromine will help you improve your energy levels. You should choose dark chocolate to purchase because it has a high energy-boosting potential.

Just consume a small square per day. This has a powerful effect on your metabolism as well as your energy levels. You need to notice that don’t abuse it because the sugar intake will increase.

Discover: Benefits Of Chocolate

30. Snack On Sweet Potatoes snack on sweet potatoes

Sweet potatoes are a simply found remedy for you to stimulate your metabolism and boost your energy levels.

Nutritious, portable, and sweet potatoes are known as a healthy snack choice. They not only are high in various nutrients such as anti-inflammatory antioxidants as well as vitamin A, they also include blood sugar-regulating hormone adiponectin which aids in enhancing your metabolism. To get the dream result, you remember to steam or boil sweet potatoes to maintain their most nutrients.

Recommended reading: Benefits Of Potatoes

With these great healthy ways to boost energy, hope you have learned something new!

In fact, these healthy ways to boost energy levels and metabolism fast during the day does not require much effort and patience from people; however, maintaining it is not too easy and it is the key to make you successful.

If you are interested in the post on Lifestyle page, we are open to welcome any discussion or debate about this subject. Leave your comments at the end of this post to let us know what you think. We appreciate your contribution and will answer all as soon as possible.

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