One of the benefits of many diet and fitness plans is that they boost your metabolism, making you feel more energetic. If you experience fatigue when starting a new diet and workout regimen, you may need to alter your food sources, the number of calories consumed or your types of workouts. If feelings of fatigue persist, consult your doctor.
Calorie Restriction
Losing weight quickly can make you feel more motivated, but it can also leave you feeling tired. Instead, adopt a diet plan that does not overly restrict your calories, nor your nutritious food choices. The ideal calorie-restricted diet and fitness plan has you burning an extra 500 to 1,000 calories per day, resulting in a loss of 1 to 2 lbs. per week. If your diet includes a jump-start plan for faster initial weight loss, you may feel tired due to the drastic changes. Do not stick with a jump-start plan longer than recommended, typically one to two weeks.
Nutritional Balance
Select a diet that has a proper nutritional balance. Even when on a calorie-restricted diet, you need to consume several servings of fruit and vegetables as well as protein, carbohydrates and healthy sources of fat like avocado, olive oil, seeds and nuts. Select from plant-based proteins like legumes or animal-based proteins, especially light preparations of fish and poultry. Refined and processed carbohydrates offer no nutritive value, so opt for whole grains like oatmeal, quinoa and brown rice.
Muscle Fatigue
If part of your new fitness plan includes strengthening exercises, weight training or using resistance machines, you may experience muscle fatigue. If you use heavy weights or do high amounts of repetitions, you need to incorporate a rest period for your body to recover. Focus on your upper body one day and your lower body and core muscles the next day.
Combat Fatigue
Various strategies can help you combat fatigue. Stay hydrated throughout the day, particularly during your workout and in hot weather. Work out at a cooler part of the day or wait until after sundown. Aim for seven or eight hours of sleep every night. Reduce stress by practicing yoga, deep breathing or meditation. Incorporate more raw, unprocessed, whole foods into your diet. Start every day with an energizing breakfast such as a banana and almond milk smoothie.
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