When you are exhausted, even thinking about dieting and exercise for weight loss may be overwhelming. Exhaustion comes in different shapes and forms, including physical exhaustion from exertion or illness, or mental exhaustion from depression, anxiety or life situations. Take charge of your physical and mental health by learning how to lose weight when you are exhausted. The process may lend you more energy, making successive weight-loss efforts easier as the fatigue lifts and a thinner you emerges.
Step 1
Get eight or more hours of sleep every night. It sounds deceivingly simple: If you are exhausted, you need more sleep. However, there is a chemical explanation for exhaustion and weight difficulty. If you are lacking in the sleep department, your body may release more cortisol, a hormone associated with abdominal weight gain and fatigue, according to the website MomLogic.
Step 2
Make healthy food choices. You expend the same amount of energy reaching for a bag of carrots versus a bag of chips, although the carrots are a better choice for weight-loss efforts. Purchase cleaned, cut and packaged fruits and vegetables so they will be a convenient choice to grab in a hurry. Exchange whole-fat dairy products for low- or no-fat, and sweets and salty snacks for fruits or vegetables.
Step 3
Eat five to six small meals daily to help keep your energy levels boosted and your metabolism charged. When you skip a meal, especially the first meal of the day, your metabolism slows and starts hoarding foods that you do eat — it enters starvation mode. If you are not getting the full complement of fruits, whole grains and vegetables, consider taking a daily multiple vitamin, as nutrient deficiencies can lead to fatigue, notes the website Psychology Today.
Step 4
Get a physical and talk to your doctor about your exhaustion and weight-loss efforts. Underlying medical conditions, such as hypothyroidism or fibromyalgia, can thwart even the best weight-loss strategies and leave you fatigued. Your doctor can help you get these conditions under better control, then you may resume your weight-loss efforts.
Step 5
Start small increments of physical activity daily. Even 10 minutes a day, or taking the stairs instead of the elevator, may help. Pick activities that you enjoy; you are more liable to continue physical activities if you are having fun. Gardening, mall walking and walking the family dog will get you up and moving, which contributes to weight loss, elevated mood and confidence.
Tips and Warnings
- Keep a positive attitude and don't berate yourself for slip-ups. Keep moving forward and giving weight-loss efforts your best try.
- Inadvertent weight loss and fatigue should be assessed by your physician because these symptoms may indicate an underlying medical condition.
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