5 Tips to maintain Energy Levels throughout your Weight Loss Journey

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Do you feel exhausted when starting a weight loss journey or introducing exercise into your lifestyle? 


Your diet, amount of sleep, fluid and electrolyte intake, and micronutrients’ levels in your body are the factors that decide whether you will feel energetic or sluggish.  


One has to analyse the current habits and determine what is acutually killing your energy.


Can rapid weight loss make you weak?

Are you on a weight loss spree? 

Are you experiencing weakness while losing weight? 

Weakness is common when you lose weight fast. 

Losing weight rapidly may be lucrative but you will suddenly feel energy deprived. 

It is difficult to maintain and may backfire. 

You may end up gaining back the weight you lost so quickly. 

You need to choose the right weight loss plan and not a rapid one so that you adjust gradually without feeling exhausted.


Why do you feel weak while losing weight?

Weight loss programs are designed to reduce your calorie intake. 

Earlier, if you were indulging in food that gave you say 2200 calories and you suddenly start eating only 1200 calories daily, it’s an extreme change. 

Not eating enough or frequently as you did earlier, slows your metabolism. 

If you drastically reduce the calorie-rich food, your body adjusts naturally by entering a starvation mode. 

Your metabolism takes a dive and you feel drained and weak due to a lack of calories.


How do you overcome weakness while losing weight?

Here are the tips that help you choose energy-boosting foods to overcome weakness while losing weight.

  • Add some salt: Rehydrate your body with some sodium in your diet to make up for water loss. Take more potassium to beat muscle cramps. Be careful as sodium may increase your blood pressure while excess potassium may not be heart-friendly.

  • Choose carbs: If you feel extremely weak add some carbs to your diet to regain energy. Or take ribose for more energy.

  • Snack proteins: Roasted chickpeas, non-fat string cheese, and yoghurt are good protein options. You make snack proteins between meals to overcome weakness when losing weight.


5 tips to maintain energy levels while losing weight

Make the weight loss process gradual and don’t rush to lose more calories in less time. Follow these 5 tips to maintain energy levels during weight loss:

  1. Increase iron intake: During weight loss, you may experience anaemia due to iron deficiency. Iron deficiency makes you weak. Include iron-rich foods like beans, dark green leafy vegetables like spinach, and dry fruits like dates, figs, and raisins.  

  2. Focus on nutrition: Include whole grains, fruits, and veggies that support your health with minerals and vitamins. Focus more on nutritious food choices that will help you recover and function properly than concentrating on depriving calories.

  3. Eat often: Avoid big gaps in meals. Eat whenever you feel hungry and don’t let your body feel that you are starving.

  4. Do the right exercise: Do not enter into rigorous physical activity. Do the right amount of moderate exercise to stay fit. Increase it gradually.

  5. Sleep well: Follow a sleep routine and catch at least 7-8 hours of night sleep for better focus and maintain energy levels for the next day.


Follow the right weight loss plan without experiencing weakness while losing weight. Consult a clinical weight loss nutritionist and join the sustainable weight loss program for your overall well-being. Don’t fall prey to crash or rapid diets. Go predictable, safe, and steady as advised by the trainer and you will maintain energy levels during weight loss. 

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