How to Avoid the Afternoon Slump

Do you find that you do well eating on your protocol all morning just to be sabotaged by the mid-afternoon slump?  You feel tired, unable to concentrate, and almost automatically reach for something sugary to keep you going through the afternoon.  Before you know it your best intentions to stay on your food plan have given way to a carb heavy binge in a desperate attempt to regain energy.

For many people the mid-late afternoon is a time when their planned eating regimens get thrown out the window.  There are two main reasons for this - decreased energy levels as part of our natural daily rhythms and poor decision making capacity in the afternoon.

Natural Energy Level Fluctuations

Approximately 80% of the population has their best energy levels and mental clarity first thing in the morning.  This peak continues until the early afternoon, about 1-2pm.  Then our energy levels naturally start to dip.  By late afternoon we are at our lowest energy levels of the day.  In the early evening they increase somewhat for a moderate energy level. 

During times of lowest energy, you will find that it is difficult to concentrate on anything.  You feel distracted, restless, and start doing things like checking social media rather than getting work done.  In an effort to improve your energy levels when you feel like you are dragging, your brain will tell you to reach for some food for energy. 

Decision Making Fatigue

Additionally, consider all of the decisions most people make by the time it is 4pm.  They may not seem like much, but you face decisions all day long – what to wear, how to style your hair, what to eat for breakfast, how to answer your email, and so on.  Our brains have decision fatigue, and after a day of decision making, we tend to start making poor choices in the afternoon.  This extends to your choices for food as well. 

How to Get Through the Afternoon Slump

The afternoon slump is a real phenomenon, so the best way to handle it is to plan on it happening each day.  To start with, prepare yourself to be in the best possible condition to weather the slump.  Make sure you are getting enough sleep each night (about 7-8 hrs for most adults).  When you are fatigued, your body has an even stronger urge to grab carbohydrate heavy food – again trying to generate quick energy for your brain.  All it really needs is sleep, but if you are unable to get the rest you need, your body will tell you to eat food as a quick fix. 

Make sure you are taking a good mid-day break.  Many people try to push through lunch, continuing to work, that they don’t stop to have a rest.  While you can do that short term, by 2pm your brain is overwhelmed and fatigued.  Concentration is that much more difficult, and you tend to reach for food to help, when the real problem is your brain needs a rest.  It is important that you give your brain a chance to unfocus and recalibrate during the work day.  You can do this by going outside, reading a book for pleasure, listening to music, or exercising.  Try to stay away from screens (phones, tablets, computers, or TV) during this time to maximize the benefits for your mental capacity.  Aim for at least 30 minutes mid-day to allow your brain to recharge.  This will help you have less fatigue and better concentration during the afternoon, decreasing the urge to snack on food. 

If you do feel the afternoon slump come on, the best thing to do is to stop and take a short break.  Do not reach for food during this time, but a glass of water or tea is a great idea.  Get up and walk around somewhere different.  Getting your mind clear for even 10-15 minutes can really change things.  If at all possible, go outside and take a short walk.  Studies have shown that both going outside and a change of scenery both have the effect of improving energy levels.  So if you can’t go outside, see if you can go to a different room, walk around on a different floor of your office building, or walk to a window and look outside.  Again, avoid screens during this time to allow your brain to rest.  When you come back in 10-15 minutes you will find that you are better able to concentrate and you will not have such a strong urge to snack. 

Awareness is the Key

Armed with the knowledge and expectation that this phenomenon of the afternoon slump will happen, and the causes behind it, will help you avoid derailing your weight loss plan.  When you feel the urge to snack in the afternoon, pause for a moment to recognize that this is likely just your brain telling you it needs a break.  If you can step back and see the situation in a new light, you will be able to come through it without reaching for food in the afternoon, and have a more productive work day. 

If you would like more help on how to avoid snacking in the afternoon, and how to effectively lose weight and prevent diabetes, contact me for a free consultation.