Being on a diet can zap your energy while your body adjusts to eating less. You fall behind at work because you’re dragging yourself around. You order a bacon cheeseburger instead of a salad as your patience shrinks and frustrations build up.
Hang in there. Shedding fat and excess pounds will ultimately put more zip in your step. Meanwhile, try these suggestions for beating fatigue while you cut back on calories.
Change the Way You Eat
- Make time for breakfast. Refuel in the morning with a nutritious breakfast like eggs or yogurt with cereal and fruit. You’ll be more productive and less likely to overeat later in the day.
- Schedule mini-meals. Divide your daily calories up into five or six small meals and snacks. You’ll keep your blood sugar stable and avoid becoming weak from hunger.
- Focus on fiber. Whenever you eat, choose foods high in complex carbohydrates. Most vegetables and whole grains are rich in fiber. They give you staying power because your body digests them slowly. Pair them with lean proteins and healthy fats for a balanced diet.
- Limit caffeine and alcohol. A cup or two of coffee in the morning wakes you up, but too much java late in the day can cause jitters and keep you up at night. Alcohol also disrupts sleep, so drink plain water close to bedtime. As a bonus, staying hydrated thins your blood and speeds up circulation, giving you extra energy.
- Count calories. Losing weight gradually beats super strict diets. Drastically cutting calories can slow your metabolism and cause nutritional deficiencies. Estimate your individual calorie needs with online calculators available at many reputable websites. I use an app called My Fitness Pal.
Make Other Lifestyle Changes
- Sleep well. Losing sleep is the most obvious culprit when you’re feeling tired. Try to go to bed and rise at about the same time each day, especially when you’re eating less.
- Take a walk. Moderate exercise curbs hunger and lifts your spirits. Sign up for a dance class or walking club. Incorporate more activity into your day by stretching and climbing stairs.
- Breathe deeply. Skillful breathing recharges your body and mind. Draw air in slowly and deeply through your nostrils allowing your diaphragm to rise. Spend an equal amount of time gently exhaling.
- Manage stress. Losing weight may seem overwhelming if you’re already juggling multiple projects. Dissolve tension with yoga or a warm bath instead of comfort foods.
- Listen to music. Music is another stress buster that helps you breeze through housecleaning and paperwork when you’re starting to slump. Turn up the stereo at home and wear ear buds at the office.
- Clear away clutter. Is your bedroom overflowing with books you don’t read and clothes you don’t wear? Making your environment more spacious and organized will help you sleep better.
- Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary, peppermint and jasmine are refreshing choices.
- Take a break. Adults need recess too. Accomplish more with less effort by enjoying frequent breaks. Most adults find it difficult to concentrate for more than about an hour, so the quality of your work may be enhanced while you feel more peaceful and resilient.
- Talk with your doctor. If you need additional assistance, ask your doctor about underlying conditions that can cause chronic fatigue that sabotages your diet. Effective treatments are available for common issues like low thyroid functioning or anemia.
You can feel strong and alert while you stick to your weight loss plans. Boost your energy with healthy eating choices and other simple habits. Soon, you’ll be lighter and livelier!