Overcoming Fatigue: 6 Tips to Regain Energy

Fatigue Exhaustion

Fatigue is a common problem faced by many individuals when they’re trying to manage their weight and health.

If you’re restricting calories, calculating food portions and incorporating plenty of exercise into your fitness routine, an initial sense of fatigue or exhaustion is bound to happen. But what do you do when fatigue becomes an everyday battle? When that initial sense of exhaustion makes it hard to complete your weight and health goals in the first place?

What Can You Do to Fight-off Fatigue?

No matter your age or where you’re at in your weight and health journey, there are plenty of simple ways to boost energy and help you improve your quality of life.

First, Visit Your Doctor. 

You’ll want to consult your Primary Care Physician to discuss your fatigue and rule-out any underlying problems that may be causing you to feel tired. Many of those underlying examples include sleep Apnea, diabetes, heart disease, autoimmune disorders or cancer.

Set a Sleep Schedule and Stick to it. 

Consistency is key. Try to create a standard “bedtime” for yourself each night and eliminate all distractions in your bedroom such as bright lights or television sounds. Then, try setting your alarm for the same time each morning. Most adults need about 7-9 hours of sleep each night, so make sure you’re getting no less and no more. Even excess sleep can cause you to feel fatigued.

Consume High-energy Foods.

Diet is a big contributor to our energy levels. Many energy-boosting foods include lean cuts of protein, whole grains, eggs, unsalted nuts, fresh fruits and fresh vegetables. Make sure your refrigerator and pantry are stocked with these all-important staples!

Hydrate All Day Long.

You should be consuming water throughout the day, every day. Although your water needs depend on many factors including activity level, health and where you live, drinking water as often as you can is extremely important. Your body loses water through your breath, perspiration, urine and bowel movements — so it’s critical to replace this water-loss with as much fluid as you can!

Learn more about the importance of hydration HERE.

Get Moving.

Moving may seem difficult when you’re low on energy, but small amounts of exercise can make a big difference. Consider going on walks after dinner or before breakfast, or go for a quick swim in your backyard pool if you have one. A short bicycle ride around your neighborhood is also a great idea. Wherever you can squeeze in movement, do it!

Do You Need Supplements?

Your body should get most of its nutrition from the food you eat, but some individuals need an extra amount of nutrients (bariatric surgery patients, for example). Talk to your doctor about whether or not supplements may be a good idea. You may be in need of a general multivitamin or something a lot more specific.

The bottom line: Don’t let fatigue derail your weight management progress! Identifying the problem is the very first step, and now you know plenty of ways you can address it!