There are many reasons why you may be experiencing fatigue while losing weight. Here is a list of 11 reasons on why you may be dealing with fatigue.
*As always, check with your doctor about your specific medical needs.
1. Are your calories too low?
Many women think that if they cut calories drastically, the weight will disappear. Yes – and no. If you are following your hunger signals, then you should be good, but if you are eating 500 kcal a day and you’re exhausted, you may want to up the calories. I DO NOT recommend eating less than 1,400 kcals a day unless you are shorter than 5 feet tall.
Try adding back some calories – especially complex carbohydrates – into your meals for a couple of days, and see if your energy comes back.
2. You need a good night’s sleep.
Ideally, you should wake up naturally before your alarm goes off. Try getting to bed a little earlier.
8 hours a night is ideal – but that’s not always going to happen.
Finish your water two to three hours before bedtime so you’re not up and down throughout the night.
If you’re perimenopausal and having night sweats, try to head them off ahead of time. Use a fan. Wear light clothing. Keep a spare pair of PJs by the bed. Sleep with an ice pack on your lower back or the back of your neck.
3. Don’t let stress sabotage your weight loss efforts.
Especially if you have a high-pressure job or own your own business, keep that stress in check – even if it’s just taking a moment during the day to close your eyes and breathe.
They call cortisol the “stress hormone” for a reason. Cortisol is only your friend when you are working out. If your stress levels are too high, your cortisol will be too high, and that can lead to increased sugar levels, digestive problems, and, yes, weight gain.
4. Sitting too much doesn’t sit well.
Isaac Newton knew it – an object in motion stays in motion, and an object at rest stays at rest. So get moving!
Studies are saying that sitting is a huge contributor to major health issues. Disney’s Wall-E movie presented a horrifying vision of future humans, all overweight, with no ability to use their legs because they sit all the time. Make sure that’s not your future.
You need to earn your sit. Do your workout, cardio, or activities first – then enjoy your sit time.
5. How is the quality of your food?
If you are eating high sugars and flours along with processed foods, you are not going to feel energized.
Try eliminating those sugars and flours at least for four to eight weeks. See how you feel, and then if you add them back, notice how they make you feel after eating them.
6. Too much of a good workout thing?
Sometimes more is just more. If you are doing-high intensity workouts seven days a week – stop. Your body needs to rest.
Don’t lie on the couch for 24 hours a day either! But your recovery is just as important as your workouts — ESPECIALLY if you are over 40.
7. Drink (water) to your health.
If you’re just starting out and you’ve lost some scale weight – most of that is water weight. This is why most women see such a huge drop in the initial stages of a weight loss program.
Drink 90 to 128 ounces of water per day to avoid becoming dehydrated and dealing with fatigue while losing weight.
8. Cut the caffeine in dealing with fatigue while losing weight
I get the thrill of running on coffee! But you are killing your adrenals and stressing out your heart.
Do not even get me talking about energy drinks. You don’t need them.
You can’t beat your body to a pulp and then wonder why you are sick, or why your body just can’t keep up. You need to do some self-care and take care of your body.
9. Iron out your diet.
Fight fatigue naturally with iron-rich foods such as beef, pork, chicken, turkey, clams, tuna, black beans, firm tofu, cooked spinach, raisins, and prunes.
If you are in menopause, you may not need more iron, but if you are in perimenopause or younger, and you are having heavier periods, you may want to discuss your iron levels with your doctor.
10. The takeaway on withdrawal symptoms.
You want an even keel of blood sugar throughout the day, but processed food produces a ton of sugar in your body. It may be spiking your blood sugar up and down.
When you start cutting out processed and highly concentrated, sugary foods, your blood sugar should regulate more naturally, and you should soon feel less fatigued.
Exercise will help regulate your blood sugar, but you still need to eat quality, low-sugar foods.
11. Get accustomed to your fitness plan – and make sure it’s customized for you.
If you’re just starting out, you might just need to adapt to your workouts and your new eating plan.
Make sure your eating plan and workout are designed for you — your needs, and your goals.
Are You Ready??
Bottom line to dealing with fatigue while losing weight
Any of these reason – or a combination of them – might explain why you are dealing with fatigue while losing weight. Change the ones that seem the most likely culprits in your fitness plan, and see if they can help you deal with fatigue while losing weight.