Why Feeling Tired Is Common During Weight Loss
During the active weight loss phase, many patients experience fatigue, irritability, increased hunger, or difficulty concentrating. This phase can last from two weeks to three months, depending on individual factors such as eating habits, metabolism, and nutrient intake.
Problem: Not Getting Enough Nutrients
If you previously relied on sugary snacks or caffeine to stay energised, the transition after surgery can feel challenging. Your body needs time — usually 7–10 days — to adjust to functioning without easy-access carbohydrates.
The good news: once your body adapts, your energy levels become more stable and long-lasting.
Solution: Choose Steady Energy Sources
For a natural energy boost, eat small, healthy snacks throughout the day. Focus on nutrient-rich foods such as whole grains, vegetables, and fruit. Avoid junk food like sweets and pastries.
A helpful guideline is the 4:2:1 ratio — the proportion of calories from carbohydrates, fat, and protein. This refers to calorie distribution, not food weight.
Problem: Poor Sleep Quality
Sleep is essential for physical and mental recovery. Getting less than 8 hours of sleep can lead to fatigue, irritability, and reduced focus.
Solution: Improve Your Sleep Routine
Review your habits if you’re not sleeping enough. Avoid caffeine late in the day, keep evening meals light, and remove screens from the bedroom. Dim the lights, keep your phone outside the room, and create a calm environment so your body can truly rest and repair.
Problem: Not Drinking Enough Fluids
Your body needs water to function properly. Too little fluid can cause tiredness, dizziness, and poor concentration.
Solution: Drink Regularly Throughout the Day
Aim for around 2 litres of fluids daily. Plain water is best. Sports drinks are unnecessary unless you engage in heavy athletic training, as they are designed for people who lose large amounts of fluid through intense exercise.
Foods That Boost Energy Naturally
These foods can be easily added to your diet to support steady energy levels:
- Almonds
- Salmon
- Bananas
- (Green) cabbage
- Oatmeal
- Pistachios
- Hummus
- Greek yogurt
Foods That Can Increase Fatigue
Some foods may reduce energy levels and should be limited, especially during weight loss:
- White bread
- Red meat (beef, pork, veal, lamb, mutton)
- Cherries
- Sweets
- Coffee
When Fatigue Is More Serious
A healthy lifestyle improves well-being and supports long-term health. Paying attention to your body’s signals helps you understand how nutrition and daily habits affect your energy, mood, and overall recovery.
If your fatigue becomes severe, persistent, or is accompanied by other symptoms, consult your medical team. They can check for nutrient deficiencies, dehydration, or issues unrelated to surgery.
Listening carefully to your body is one of the most important steps in supporting its ability to heal and regenerate.
