Do you feel sluggish and tired all the time despite following all the guidelines of a healthy lifestyle? You eat healthily, have replaced meat, bread, and sugar with fruits-veggies, you have cut off on caffeine, nicotine, and alcohol. You also exercise regularly and have quite a positive attitude. You also do not have any medical conditions. Still, you feel tired and fatigued every time. So what might be the reason behind this, is there any underlying disease which you are not able to detect. Let us try and decipher it in this article.
Cutting too many calories:
If you are trying to lose weight, restricting calories can leave you without the right amount of energy or fuel that you need to get through the day. Food provides fuel for the body. When you start cutting down on calories, it doesn’t work in the long term. When the body has such a deficit, metabolism slows down and you will feel lethargic, hungry, and tired. This results in overeating. Check your energy intake and fuel the body with one or two ounces of protein-rich foods such as beans, lentils, nuts, whole grains, or healthy fat such as avocados or nuts.
Going too long without eating can also make you feel tired, sleepy, or sluggish. If you feel tired 3-4 hours after a meal, have a snack like small fruit, nuts, nut butter with veggies, or whole-grain crackers. Identify when your body starts to get hungry. This can help you better understand how to be more consistent with your nutrition and its timing to ensure your energy is stable throughout the day and you’re supporting your body in meeting its needs.
Not eating a balanced meal:
It’s important to be conscious about consuming a balanced intake of all nutrients. Not having enough iron-rich food, or vitamin B12 can result in anemia resulting in fatigue. Always pair plant source iron such as spinach, dates, lentils, chickpeas, tofu, figs, raisins with vitamin C-rich food like citrus fruits, tomatoes, or lemons.
Having too many carbs in one meal can raise blood sugar levels, and high blood sugar makes us feel tired and lethargic; sugar crashes. Pay attention to how you feel after different meal combinations, and if you notice that you feel tired after a high-carb meal, consider spacing out your carbohydrates.
Exercising too much:
Plan an exercise routine and type of exercise that suits one’s body needs, health, wellness, and fitness level. The body typically burns a combination of fat and carbohydrates during exercise. If you are not eating enough carbohydrates, it is more difficult to fuel the workout, the body will tap into carbohydrate storage, and if not properly restocked, will result in low energy and sluggishness. Have carbohydrates after a workout, and a protein snack prior to workout. If exercise is eating into sleeping time, this can also impact energy levels. Get a quality sleep every night for the repair of the body, and this will also supply you with energy the next day.