Losing weight might result in being tired, so try these solutions

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Does being tired and working on losing weight seem to coincide for you? Here are some tips to help you figure out what might be happening.

Losing weight and being tired may sometimes go together, but here are solutions

Do you get enough sleep?

We often forget this basic need-good quality sleep and sleeping enough hours. If you don't sleep well and this seems a chronic problem, please talk with your healthcare provider about what might be wrong.

Do you eat to boost energy?

If you feel tired and still need to be productive, try exercise instead of junk food to help boost your energy. Moving even a little without overdoing it (e.g., walking) produces energy- and you'll likely find it energies you more effectively than fatty, sugary, or carb-laden snacks (chips, candy, soda).

Long gaps between meals?

A weight-loss plan that includes lower-calorie meals plus long gaps between meals could set you up for low energy. If you go more than four to five hours between meals, try a healthy snack as a stop-gap. When your body lacks fuel, being tired will easily be a side effect of losing weight.

Do you eat enough?

Personalize your calorie target

We are all different. Some adults tolerate 1000-1200 calories per day for weight loss without energy issues. Others must eat more to avoid being tired, irritable, or light-headed and may or may not be working on losing weight. When tracking your intake and exercise, include notes about how you feel to recognize patterns between food consumption, timing, exercise, and overall energy level. If the calorie deficit causes excessive hunger, lower your weekly rate of weight loss to a slower rate.

Get enough protein

Aim for at least 60 grams of protein per day. For example, if you eat three main meals per day, then aim for 20 grams of protein per meal. Also include protein-rich snacks if you are hungry between meals. Adequate protein is important when you are cutting back calories for weight loss.

Don't overly restrict carbs

If you frequently feel light-headed, you might be cutting your carbs too much. While reducing calories from junk carbs is useful, include healthy carb choices to keep your blood sugar at a healthy level. Some of us are more sensitive than others to low-carb eating. Both high and low blood glucose, along with wild swings of blood sugar, can make you feel tired.

Exercise level okay?

• Excessive fatigue can result from too little or too much exercise. If you get up earlier to squeeze in exercise, go to bed earlier to avoid losing sleep hours.
• If you suspect you are overdoing workouts, scale back a bit to see if it helps your energy level. You might be doing too much in one or more areas: frequency, intensity, or duration.
• Perhaps you work long hours sitting. In that case, get up every hour and move. Find an excuse to walk somewhere or at least walk in place.
• A particularly bad combination is poor sleep and sedentary activity. That pretty much sets you up for overeating food to stay awake.

How's your stress level?

• Long-term, chronic stress can diminish energy and positive mood. Ideally, identify what is causing your stress and work to manage, resolve, or avoid it.
• Are you comfort-eating to handle stress? How will you manage stress now that you are trying to lose weight? Make a new stress-busting plan. If you love to chew, chew crunchy non-starchy veggies, sugar-free gum, ice, or something else that has minimal calories Sipping on a soothing mug of mint tea can also be comforting.
• Try closing your eyes and taking slow deep breaths. Take about five seconds to inhale and five seconds to exhale, doing at least three to five full breaths.
• Exercise can also help reduce stress, especially if done daily during stressful times. Or, to "defuse," take a walk at lunch and/or after work.

Being tired and losing weight doesn't have to be a battle

If these ideas don't result in being less tired while you're striving to lose weight, it may be a specific condition. Chronic fatigue is a sign that something is not quite right. Please share what is happening with your healthcare provider if you can't solve the problem on your own

Related content

Sleep and weight: What's the connection? Here's how you can get better sleep to help lose weight

Do you eat too much at night? Here are 4 strategies to curb nighttime snacking

Healthy eating tips for night shift workers

Adapted from original content by Kathy Isacks, MPS, RDN, CDCES

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