If you get up in the morning tired and exhausted, it's hard to find motivation. For a quick energy boost, many people turn to junk food and sweets and tend to overeat. Here are some useful tips on how to start the day with more energy, in a healthy way.

1. proteins in the stomach make you feel full and satisfied. A breakfast with too little protein leads to snacking later because the stomach does not feel satiated. If you eat less than 15% of protein a day out of your total calorie intake, you will feel hungrier throughout the day and crave more food. Suggestions for a high-protein breakfast include a hard-boiled egg or a bowl of Greek yoghurt.

2. chocolate fans will be pleased, because a piece of dark chocolate in the morning or through the morning contains enough theobromine to get the body going. Theobromine is related to caffeine, but unlike caffeine, it does not lead to a subsequent drop in energy levels. What's more, chocolate contains lots of antioxidants that counteract heart disease and boost your mood. Just don't overdo it: one piece as a snack between meals should be enough!

3. a morning cup of coffee is a healthy way to wake up. In addition, drinking coffee every day reduces the risk of skin cancer by 20% and the risk of stroke by 25%. Calorie-conscious people should drink their coffee black or with a little low-fat milk.

4. if you go to bed late and sleep longer in the morning, you tend to eat more than necessary. It is better for your waistline and your energy levels in the morning to go to bed before midnight and get up earlier in the morning, always at the same time.

5. eat something crunchy with breakfast, because the hard work of the jaw muscles wakes the body up. A crunchy apple is a good choice.

6. make the bed after getting up. Sounds strange, but it actually helps you to feel more energised. Firstly, it reduces the temptation to crawl back into bed, and secondly, the muscle movement of shaking out the duvet helps to get the heart and circulation going.