Fatigue and Weight Loss
Reviewed by Craig Primack, MD, FACP, FAAP, FOMA
Losing weight comes with a range of benefits, like improved sleep, reduced joint pain, and better overall health. However, it can also bring about fatigue. Why does weight loss sometimes lead to fatigue? This could be due to consuming fewer calories, nutritional deficiencies, increased exercise, or side effects from weight loss medication.
Although you may initially feel fatigued, sticking to your weight loss plan may ultimately boost your energy levels. Read on to learn more about fatigue and weight loss, including potential causes and tips for enhancing energy during weight loss and beyond.
Why Losing Weight Can Trigger Fatigue
Losing weight can result in feelings of fatigue and weakness. While this is a common occurrence and usually not a cause for concern, it is not the ideal outcome when striving to improve your health. Here are some common factors that can contribute to weight loss-related fatigue:
1. Reduced Calorie Intake: Cutting back on calories for weight loss can leave your body with less fuel from food, potentially leading to fatigue, particularly if the calorie reduction is significant. Severe calorie restriction may also result in inadequate food intake, raising the risk of hypoglycemia, especially for individuals with diabetes. Symptoms of hypoglycemia include tiredness, irritability, headache, dizziness, and shakiness.
2. Nutritional Deficiencies: Making significant changes to your diet or drastically reducing calorie intake may result in insufficient nutrient consumption, affecting your body’s optimal functioning and well-being. Protein is crucial for muscle recovery and growth, and inadequate protein intake can lead to muscle loss and weakness. Proper intake of healthy fats and carbohydrates is also essential for energy production and overall health.
3. Dehydration and Electrolyte Imbalance: Inadequate fluid intake can lead to dehydration, which may cause fatigue by decreasing blood pressure. An imbalance in electrolytes may result from various factors such as insufficient water consumption, excessive sweating, or gastrointestinal issues like vomiting and diarrhea.
By addressing these factors and ensuring a balanced approach to weight loss, you can minimize fatigue and support your overall well-being on your journey to a healthier lifestyle.
3. Hormonal Changes
Experiencing a calorie deficit and losing weight can result in hormonal shifts, such as a reduction in leptin (the hormone responsible for satiety) and an increase in cortisol (the primary stress hormone). These changes in hormones can affect your appetite, metabolism, and sleep patterns, ultimately leading to fatigue. For more information, refer to our comprehensive guide on hormones and weight loss.
4. Increased Exercise or Inadequate Recovery
If you have ramped up your exercise routine in an attempt to shed pounds, you may be experiencing fatigue and muscle soreness, especially if you are not providing your body with adequate nutrition and rest for proper recovery post-workout. During physical activity, your body relies on glycogen for energy, and consuming carbohydrates replenishes your glycogen stores. Insufficient carbohydrate intake can deplete your glycogen levels, resulting in poor recovery, fatigue, and weakness during workouts.
5. Stress
Stress is often an unavoidable aspect of life, but chronic stress can disrupt your sleep patterns and directly contribute to fatigue. Weight loss itself can be a stress-inducing process, whether it is due to lifestyle changes, starting weight loss medications, adhering to a strict regimen, or feeling pressure to shed pounds. The interplay between stress, sleep disturbance, and fatigue can be significant.
6. Side Effects of Weight Loss Medications
Individuals taking GLP-1 weight loss medications have reported fatigue anecdotally in online forums like Reddit. Common side effects of weight loss medications, such as Ozempic®, including nausea, vomiting, constipation, diarrhea, and abdominal pain, can contribute to fatigue. Coping with these side effects can be mentally taxing and disrupt your sleep quality. Dehydration and electrolyte imbalances resulting from vomiting and diarrhea can further exacerbate fatigue. Weight loss medications often suppress appetite, potentially leading to insufficient calorie intake, inadequate protein consumption, or reduced water intake due to increased feelings of fullness.
To address fatigue while on a weight loss journey, consider the following strategies:
– Ensure you are consuming enough nutritious foods to sustain your energy levels while losing weight.
– Opt for a variety of nutrient-rich foods, including fresh fruits and vegetables, lean proteins, healthy fats, whole grains, legumes, and low-fat dairy products.
– Striking a balance between reducing calorie intake for weight loss and consuming sufficient calories to prevent fatigue can be challenging. Consulting a registered dietitian or nutritionist can provide valuable guidance.
– Listen to your body’s hunger and fullness cues to determine when to eat more or when you are satiated.
– Discuss the potential need for supplements with a healthcare professional.
For more tips on boosting energy levels during weight loss, explore our recommendations above.
When taking weight loss medication, ensure you consume adequate nutrients, especially protein, despite having a reduced appetite. Opt for smaller, frequent meals to address a lack of hunger or any side effects like nausea.
Stay Hydrated
Prevent dehydration by drinking plenty of water. Typically, women should aim for around 91 ounces daily, while men should target 125 ounces, sourced from both beverages and food. To increase water intake, consider carrying a refillable water bottle, consuming a glass before meals, or trying flavored water options like mint, raspberry, or cucumber.
Prioritize Restful Sleep
To combat low energy levels, prioritize getting seven to nine hours of quality sleep each night. Enhance your sleep routine by maintaining a consistent schedule, avoiding screens before bedtime, and creating a cool, dark, and tranquil sleep environment.
Incorporate Movement
Engaging in appropriate exercise can boost energy levels, reduce fatigue, and enhance vitality. Even simple activities like a brisk walk or gentle yoga can contribute to daily movement. Listen to your body’s cues and include rest days as needed, ensuring proper nutrition and hydration to support physical activity.
Manage Stress
Lower stress levels to improve energy and sleep quality. Find relaxation techniques that work for you, spend time in nature, practice mindfulness, prioritize sleep, and seek professional support if necessary.
Seek Medical Advice
If experiencing unexplained weight loss and fatigue, consult a healthcare provider to rule out underlying health issues such as mental health conditions, thyroid disorders, gastrointestinal conditions, or diabetes. Unintentional weight loss could indicate a serious health concern that requires medical attention.
If you are experiencing symptoms such as extreme fatigue and weight loss while intentionally losing weight, it is important to consult your primary care provider or another healthcare professional to rule out any underlying medical conditions that may be affecting your energy levels. Weight loss can bring about positive changes in your life, but it can also lead to fatigue. However, making small adjustments to your lifestyle and diet can help improve your energy levels. Ensure that you are consuming a variety of nutritious foods, including sufficient amounts of protein, carbohydrates, and healthy fats. Staying hydrated, getting adequate sleep, and engaging in physical activity can also boost your energy. If you are worried about your symptoms, especially if you are experiencing unintentional weight loss or severe fatigue, seek guidance from a healthcare provider to investigate any potential health issues.
