You’re sitting at your desk and 3pm comes around. You feel like you need some energy to get you through the rest of the day so you grab a chocolate. It gives you energy and tastes great. But this is actually an unhealthy habit and one that can slowly lead to weight gain. These tips will help you with your energy levels and hopefully avoid those sugary treats.

Get 8 Hours Of Quality Sleep

Yes sleep is that important! Getting 8 hours is actually critical to helping you control your hunger. Sleep helps you to control the hormones that regulate the feelings of hunger and fullness. If you don’t get 8 hours of sleep, chances are you are going to be feeling hungrier than normal. Not only that, having quality sleep is also important. Make sure you go to bed and wake up at a regular time each night, that you avoid technology (and work) at least 1 hour before bed and that you sleep in a dark room.

avoid cravings

Re-Think Your Breakfast & Lunch

If you don’t have enough energy to get you through the day or you are feeling really hungry in the day, perhaps you need to make better meal choices. Try to have foods that are high in protein and fiber. Both of these will help keep you full for longer.

My favourite breakfast is a protein smoothie with almond milk, frozen fruit, chia seeds and peanut butter. This contains all of the key macronutrients (carbs, fat and protein) and is high in fiber. It can also be prepared the night before.

My favourite lunch is a grilled chicken and pesto salad. Fill it with lots of greens and salads. If you’re really hungry, you can throw it all into a whole meal wrap.

avoid cravings

Prepare Healthy Snacks

Being unprepared is one of the main reasons that people end up buying junk food for meals and snacks. Make sure you are prepared! I can’t stress this enough. Take your snacks to work with you. If you need a sweet treat in the afternoon, bake something healthy and take it with you, or have some fruit or yoghurt. Other great snack ideas are boiled eggs, carrot sticks and dip, protein shakes and a handful of raw nuts.

avoid cravings

Avoid A Full Stomach

Eating a huge meal at lunch can often leave you feeling lethargic in the afternoon. You feel sleepy and decide you need that sugary pick me up. Spread your meals out throughout the day so that you are eating 6 smaller meals rather than 3 big meals. This will also help with your hunger levels.

avoid cravings

Get Up And Walk Around

Sitting at your desk being unproductive and thinking about grabbing a snack? Get up and go for a walk! Do something to distract yourself for a bit, and get up and get moving.

Avoid Sugar

Sugar will give you energy but also an energy crash. It won’t give you with long lasting energy. You are much better off having a protein shake to give you a sweet treat and longer lasting energy to get you through the rest of the day. You need will power here! You don’t need that chocolate.

avoid cravings

Stay Hydrated

Being hydrated, even just a little bit, can affect mental performance. Make sure you’re drinking LOTS AND LOTS of water. Keep a water bottle at your desk with you at all times.


Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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