Losing weight is always a big goal for many people, but if during that process you feel exhausted, tired and no longer have the energy to exercise, this journey will certainly quickly become more difficult. In fact, losing weight does not mean you have to sacrifice energy, skip your favorite exercise sessions or lose the feeling of health every day.
How to lose weight and maintain enough energy for the body?
Here are five scientific strategies to help you achieve your weight goal while still being full of energy to work out:
1. Fuel properly for your workout
Your body needs energy most at three times: before, during and after your workout. This is the stage when your muscles are working hard, consuming a lot of glycogen and need nutrition to recover.
Even if you don’t feel hungry after an intense workout, try to eat a meal or snack rich in carbohydrates and protein. Carbohydrates help restore glycogen stores, while protein helps repair and build muscle.
For example, you can eat a cup of Greek yogurt with fruit, or a slice of whole-grain bread with an egg. This will not only help you recover faster, but also maintain your stamina for the next workout.
To lose weight effectively, you can cut calories during less active times of the day, instead of restricting nutrition immediately after a workout.
2. Don’t completely eliminate carbohydrates
Carbohydrates are often “blamed” in many diets, but in fact, they are the main fuel source for high-intensity exercises. When you exercise with too few carbs, your body will quickly fall into a state of fatigue, making it difficult to maintain performance and even recovering more slowly.
The important thing is not to cut out carbs completely, but to choose smart ways to consume them. Instead of eating a large plate of pasta, reduce the portion size and add green vegetables. Instead of using a lot of oil or butter, add healthy fats from avocados, nuts or seeds.
Remember, fat contains twice as many calories as carbohydrates. Therefore, reducing excess fat is sometimes more effective than cutting out all carbohydrates from your diet.
3. Prioritize fiber-rich carbohydrates
Fiber is a great “companion” when losing weight. It not only helps control satiety but also stabilizes blood sugar, thereby maintaining sustainable energy throughout the day.
Rich sources of fiber come from: green vegetables, fruits, beans, whole grains, nuts and seeds.
Studies show that increasing just 14g of fiber per day can help reduce calorie intake by about 10%, while supporting significant weight loss over several months.
For example, adding an apple or a handful of almonds to a snack can provide both fiber and nutrition, without making you feel deprived of energy.
4. Cut Calories Slowly and Listen to Your Body
One of the biggest mistakes when losing weight is cutting too many calories. This may bring quick results initially, but in the long run it causes a host of problems: micronutrient deficiencies, injury, reduced bone density, weakened immunity and loss of energy.
Instead, aim for slow and sustainable weight loss by creating a small daily calorie deficit. More importantly, listen to your body’s signals. If you’re really hungry, don’t ignore it – eat healthy, nutrient-dense foods.
Intermittent fasting will slow your metabolism, burn fewer calories and in the long run hinder weight management. So let your body guide you rather than relying on calorie numbers.
5. Spread your protein throughout the day
Protein is not only essential for maintaining muscle while losing weight, but it also helps you feel fuller for longer. However, many people have a habit of consuming a lot of protein in one main meal, while other meals are lacking.
To optimize, divide protein into 4–5 main meals or snacks during the day. Each meal should provide about 20–30g of protein, equivalent to 0.3–0.4g of protein per kg of body weight.
For example, breakfast could be eggs and oatmeal, lunch could be chicken or salmon with salad, a snack could be Greek yogurt, and dinner could be beans or lentils. This distribution not only helps with muscle recovery after exercise but also prevents sudden hunger later in the day.
Thus, losing weight while still maintaining energy for exercise is not an impossible task. The key is balance: eating enough nutrients at the right time, not completely cutting out carbohydrates, adding fiber, reducing calories gradually, and ensuring a reasonable amount of protein during the day. By applying these principles, you will not only get closer to your weight goal, but also maintain your stamina, spirit and excitement for each workout session.
