What We’ll Cover:

• Why you might feel tired while on a weight management journey 
• What impacts energy levels 
• Actionable tips to feel more energised

There are lots of reasons why your energy might have dipped, or why you’re feeling more tired than usual. It’s common to feel tired when losing weight because you’re often eating fewer calories, which means taking in less energy from food and drink.  

There are lifestyle factors you can work on that may help. If your energy levels are affecting your daily life, it’s important to speak to a GP to check for any medical causes. 

Why Do You Feel Tired?

When you’re trying to lose weight, you may reduce how much you eat, either intentionally or without realising, for example by cutting back on fatty or sugary foods. Calories give your body energy, so it’s normal to feel a dip while your body adjusts.

You may also increase your physical activity. While movement is important for health, doing too much too quickly can increase tiredness, especially if your body doesn’t have enough time to recover.

Some people reduce carbohydrate-based foods when trying to lose weight. Carbohydrates help your body release energy, so cutting them out completely can lead to lower blood sugar levels, which may leave you feeling tired.

You may also become dehydrated if you’re consuming less. Not drinking enough water can make you feel sleepy and low in energy.

What Else Impacts Energy Levels?

• Sleep: Poor sleep can affect how energised you feel the next day. Changes to routine, stress, or eating patterns can all disrupt sleep.
• Stress: Stress can be both physically and mentally draining. It can leave you feeling tired even if you’ve slept well.
• Movement: Sitting for long periods can make you feel sluggish. 
• Alcohol: Alcohol may help you relax, but it reduces sleep quality, so you may still wake up feeling tired.
• Caffeine: Caffeine can help you feel more alert, but it can disrupt sleep later on. It’s found in coffee, tea, chocolate, and energy drinks.
• Diet quality: Diets high in processed foods and sugar can cause energy crashes later in the day.

Tips To Feel More Energised:

• Eat regular, balanced meals: Focus on whole grains, fruits, vegetables, and lean protein to support steady energy. High-fibre foods release energy more slowly, unlike sugary foods and drinks.
• Drink enough fluids: Aim to drink water regularly throughout the day. The NHS recommends around six to eight cups of fluid daily.
• Prioritise sleep: Aim for 7 - 9 hours each night. Try to relax before bed and keep routines consistent.
• Choose gentle movement: Activities like walking or housework can increase energy rather than drain it. Start small and build up gradually.
• Manage stress: Activities like yoga, meditation, or talking with friends and family can help. Make time for things you enjoy. Speak to your GP if low mood or anxiety is affecting you.
• Limit caffeine and alcohol: Try to stop caffeine around midday, and avoid alcohol close to bedtime. The NHS recommends no more than 14 units of alcohol a week for both men and women.

Summary

Feeling tired during weight loss is common and often linked to eating less, changes in routine, or lifestyle factors like sleep and stress. Small, realistic changes can make a big difference. By supporting your body with balanced meals, hydration, gentle movement, and rest, you can support energy levels.