When losing weight, it’s common to have low energy, increased hunger, increased irritability, and trouble focusing. These effects may occur for two weeks or even as long as 3 months depending on your dietary and lifestyle choices but there are 3 simple steps you can take to stop experiencing fatigue throughout the day.

Why Exactly Do I Feel Drained?

Feeling tired or weak is a common side effect of shedding pounds but here are three main reasons why you feel worn out:

1. Lack of Nutrition

causes of fatigue, watermelon, blueberries, blackberries, raspberriesIf you have been accustomed to grabbing high sugar snacks and caffeine as your energy source, chances are that you will feel a temporary crash when you transition into healthier diet choices, usually lasting about 7-10 days.  However, over the long term, you’ll have more energy when your body is no longer relying on these quick-fix sources.


For a natural boost of energy, you’re better off eating small, healthy snacks throughout the day.  Be sure to eat nutrient-dense foods such as whole grains, fruits, vegetables, and avoid junk food like candy and pastries. Be sure to also take in a good balance of healthy carbohydrates, fat, and protein.

2. Lack of Sleep

fatigue, feet in bedIt is highly important that you get adequate sleep in order for your body to perform properly. Sleep apnea also leads to sleep deprivation and wears you out.


If you are getting less than 8 hours of sleep a night, take a look at your daily routine.  Make sure that you are not drinking caffeine too late, are eating smaller meals before bed and not snacking, aren’t watching television, dim the lights, and get that much-needed rest so that your body can reset itself.

3. Dehydration

causes of fatigue, man and woman drinking bottled waterYour body requires water to keep hydrated and perform various functions that are important to your health. Dehydration can cause you to feel tired, dizzy, and cause you to have trouble focusing.


Drinking roughly 64 ounces of water a day can be ideal and it is best to drink water plain without additives. Some think that sports drinks are a great way to keep hydrated, however, those are designed for those engaging in an hour or more of high-intensity activity.

Examples of Foods to Boost Energy

Causes of Fatigue

Some of the healthy foods that you can implement into your diet to help boost your energy include:

  • Almonds
  • Air-popped Popcorn
  • Peanut Butter
  • Salmon
  • Bananas
  • Kale
  • Oatmeal
  • Pistachios
  • Hummus
  • Greek Yogurt

Examples of Foods That Make You Feel Fatigued

Here are some foods that can make you feel tired and should be carefully monitored in your calorie consumption:

  • White Bread
  • Red Meat
  • Cherries
  • Sweets
  • Coffee

If Your Tiredness is More Serious

If the feelings of exhaustion are unrelenting and don’t seem to go away through lifestyle changes such as the ones above, there could potentially be underlying causes such as anemia, depression, diabetes, anxiety, heart disease, sleep apnea, hypothyroidism, caffeine overload, urinary tract infection, fibromyalgia, chronic fatigue syndrome, and other medical conditions. If this may be the case, seeking medical aid is the best course of action.

A healthy lifestyle certainly has its perks and can add pep to your step and years to your life. Being aware of how your diet and lifestyle are affecting you is a great start to turning things around. The body has an amazing way of renewing itself when taken proper care of. It is important that we do our best to pay close attention to what it is telling us.

Mexico Bariatric Center