Five Ways to Maintain Your Energy While You Lose Weight

Trust me, your body will look and feel great as you dial in your healthy eating plan and lose those extra pounds.  But changing your eating patterns can zap your energy levels while your body adjusts to eating less.  “You will be tempted to adopt many new habits all at once, but remember that weight loss isn’t about short term changes. You will need to make gradual, long-term changes to create a healthy lifestyle. Cutting out all the foods you love or jumping into strenuous workouts right away will leave you feeling drained and set you up for failure.”  You may drink more caffeine to keep yourself from falling behind at work and avoiding the dragging feeling of lethargy.  

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

  1. Make time for breakfast. Skipping breakfast is a mistake many of us make when we are trying to cut calories. Refuel in the morning with a nutritious breakfast like eggs or yogurt with cereal and fruit. You will be more productive and less likely to overeat later in the day.

  2. Schedule mini-meals. Divide your daily calories up into five or six small meals and snacks. You will keep your blood sugar stable and avoid becoming weak from hunger.

  3. 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.

  4. 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.

  5. 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 love MyFitnessPal you can search your food choices or just scan the bar code, so easy.

Make Other Lifestyle Changes

  1. Sleep well. Losing sleep is the most obvious culprit when you are feeling tired. Try to go to bed and rise at about the same time each day, especially when you are eating less.

  2. 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.

  3. 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.

  4. Manage stress. Losing weight may seem overwhelming if you are already juggling multiple projects. Dissolve tension with yoga or a warm bath instead of comfort foods.

  5. Listen to music. Music is another stress buster that helps you breeze through housecleaning and paperwork when you start to slump. Turn up the stereo at home and wear earbuds at the office.

  6. Clear away clutter. Is your bedroom overflowing with books you do not read and clothes you do not wear? Making your environment more spacious and organized will help you sleep better.

  7. Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary, peppermint, and jasmine are refreshing choices.

  8. Take a break. Adults need recess too. Accomplish more with less effort by enjoying frequent breaks. Most adults find it challenging to concentrate for more than about an hour, so the quality of your work may be enhanced while you feel more peaceful and resilient.

  9. Talk with your doctor. If you need additional assistance, ask your doctor about underlying conditions that can cause chronic fatigue that sabotages your diet. This is especially helpful if you are dealing with a chronic disease like Type 2 Diabetes. 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 will be lighter and livelier! Click here to download your free gift 7 Ways to Beat Your Sugar Cravings.

With Love and Peace,


Published by Renee Reid

Welcome to the Diabetic Toolbox, where we are helping midlife folks win the battle against prediabetes. If you are prediabetic or have a family history of type 2 Diabetes you will find tools and tips to help you to lose weight naturally, heal your mindset, and strengthen your body through yoga and walking. So, if you are ready to heal connect and grow, you are in the right place. Join the Movement! Hosted by award-winning podcaster, certified health coach, and yoga teacher Renee Reid.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: