How to lose fat, but not energy during weight-loss journey

Weight-loss journey shouldn't be about a drop in your energy levels. You need fuel so that your body functions well. So, know what to do to lose weight but not energy.
Weight loss tips
Follow these weight loss tips to avoid losing energy. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 19 Jun 2023, 10:30 am IST
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When we think of weight loss, it shouldn’t only be about the number on the weighing scale. You should think of accomplishing sustainable weight loss. So, say goodbye to crash diets or unhealthy ways to drop pounds. Your weight-loss routine should also not make you feel less energetic. The idea is to lose weight and not to see a drop in energy levels. If you are all for inadequate calorie intake in a bid to lose weight, your energy levels will also take a hit.

Health Shots connected with fitness guru Aminder Singh of Team Aminder fame to find out how to lose weight but not energy.

weight loss and energy
Don’t let your energy levels drop during weight-loss journey. Image courtesy: Adobe Stock

Weight loss, he explains, is the process of reducing the overall weight of the body. Some people may lose water weight, which can lead to a temporary decrease in weight as water is depleted from the body. However, relying solely on this method is not recommended, as it can result in dehydration and other health complications. Then there is the loss of muscle mass. Since muscles contribute to overall body weight, losing muscle can lead to a decrease in weight as measured on a scale. Singh says that this method is undesirable because muscles are vital for functionality, and losing them can result in weakness and accelerate the ageing process.

According to him, the most effective way to achieve sustainable weight loss is through fat loss. Fat is the visible component of weight that people often refer to when expressing their desire to lose weight. He feels that in essence, the weight loss industry tends to prioritize the idea of losing weight without emphasizing the importance of targeting fat loss specifically. And sometimes, wrong methods or ways are used for weight loss that can affect the energy levels.

weight loss
Watch your calorie intake when you try to lose weight. Image courtesy: Adobe Stock

Weight loss and energy

Women often experience a loss of energy during their weight-loss journey. There are some reasons behind it:

1. Inadequate calorie intake

The expert notes that many women have significantly fewer calories than their body requires in an attempt to achieve weight loss. This restriction of food reduces the nourishment provided to the body, resulting in a decrease in energy levels. When the body doesn’t get sufficient calories and essential nutrients, it lacks the fuel it needs to function properly.

2. Dehydration

It can happen when water is expelled from the body during weight loss efforts, and it contributes to a decrease in energy levels.

3. Reducing protein intake

If you consume less protein, it can contribute to feelings of weakness and low energy, says Singh. Protein is vital for repairing and rebuilding the body, especially after exercise. When the body is not adequately supplied with protein, the process of recovery and repair gets affected, leading to increased fatigue and weakness. So, keep an eye on your protein intake.

Ways to lose weight but not energy

You are doing it wrong if you feel weak after working out. There are effective ways to lose weight without compromising on your energy levels. Here are some of them:

1. Strength training

Engaging in regular strength training exercises is crucial for preserving muscle mass and boosting metabolism, says the expert. Building lean muscle not only contributes to a toned appearance, but also helps to burn calories more efficiently. That means you will achieve your weight loss goal without depleting energy levels.

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2. Consuming adequate calories

Rather than severely restricting calorie intake, it is important to consume an appropriate amount of food based on the body’s Basal Metabolic Rate (BMR). It represents the number of calories needed to sustain basic bodily functions at rest. By ensuring that calorie intake aligns with BMR, the body gets the necessary fuel for performing daily activities while still creating a calorie deficit for weight loss.

3. Calculate total energy requirement

To lose weight effectively, it is crucial to determine the total energy requirement for the day. Consider factors such as physical activity levels, occupation, and lifestyle. This calculation helps to establish a balanced calorie deficit that supports weight loss without excessive energy depletion.

4. Prioritize adequate protein intake

By measuring the appropriate protein quantity required by the body and including protein-rich foods in the diet, you can preserve muscle and feel fuller for longer. You can also maintain energy levels throughout your weight-loss journey.

Working out and watching your diet will help you a lot, but quality sleep is also important. It plays a vital role in energy restoration, hormone regulation, and overall well-being. You need adequate rest for optimal recovery and energy levels.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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