Woman full of energy while losing weight

How to Keep Energy Levels Up When Losing Weight

6 min read


04 Mar 2024

Grab your cheat sheet

  1. Why is keeping your energy levels high important?
  2. How to lose weight and boost your energy levels
  3. Want to increase energy and lose weight?

When you’re on a quest to lose body weight, having enough energy to stay active and keep on top of life is essential. But, it’s not always easy to come by.

Whether you are trying to lose weight to improve your overall health or you’re aiming for a specific fitness goal, maintaining energy while losing weight really is crucial. 

So, how do you keep your energy high while reaching a healthy weight? 

Here are some tips to help you keep your energy levels up while shedding the pounds.

Why is keeping your energy levels high important?

At PhenQ, we’re not about pushing weight loss if it’s going to have a negative impact on your health. We want people to reach their weight loss goals while still feeling good about themselves. No ifs, no buts. No compromises.

Having the energy to work, spend time with your family, and do the things that you enjoy is central to feeling good about yourself and your weight loss journey. 

Yes, you could dramatically cut your calories and lose weight—but the chances are you won’t feel good doing it. 

And if you don’t feel good, you’re not going to continue.

So, when it comes to long-term, sustainable weight loss, it’s important to do it in a way that compliments and enhances your life rather than making it, well, tougher.

How to lose weight and boost your energy levels

Firstly, it’s important to know that you can feel full of energy when you are losing weight. In fact, if you’re doing it right, you might feel more energized than you did before your weight loss. 

But if you want to shed the pounds and stay healthy, you do need to do it the right way. And that involves…

1. Eating the right foods

Healthy foods for weight loss

When you’re trying to lose weight it can be common to cut as much food as possible out of your diet by skipping meals and surviving on little calories. 

While, yes, this might reduce the calories you are consuming and lead to weight loss, it’s likely that if you aren’t getting the right nutrients, you aren’t going to feel good. 

This is why it’s so important to eat the right type of food with a balanced diet that is nutrient-rich and keeps you fueled while fuelling your energy. Your diet should include food groups such as fruits, vegetables, lean protein, and whole grains. 

These foods provide your body with the necessary vitamins, minerals, and macronutrients to help with an energy boost and improve your overall health.

Remember that dramatically cutting calories might work in the short term, but it’s not a sustainable route to weight loss. 

If you take this haphazard approach, your general health will suffer along with your energy. So don’t be afraid of eating more calories if you have space in your allowance. 

You can calculate how many calories you should be eating using a calorie calculator so that you are getting the right amount of food.

Read: Sneaky ways to burn calories throughout the day

2. Staying hydrated

Woman drinking water

Did you know? Your body is between 50 and 65 percent water, so it should come as no surprise that you need to stay hydrated to function and feel good.

If you’re lacking energy, adding some more water to your day is a great place to start. Getting more H20 will help you stay hydrated throughout the day and keep your energy in the green.

Top tip: You should aim to drink around two liters of water per day, and more if you’re exercising.

Drinking plenty of water, herbal teas, and other natural hydrating beverages will help you reach your daily target and keep you energized from morning until night.

You should avoid sugary drinks and alcohol as much as possible as they can lead to dehydration and have a negative impact on your energy levels.

Read more: How to drink more water

3. Getting enough sleep

Lack of sleep can not only impact how you feel and what you eat, but it will also seriously disrupt your body's natural circadian rhythms. 

The result? Constant fatigue, mood swings, and yes…low energy levels. 

When this happens, it is going to be easy to skip that exercise class and reach for unhealthy junk foods that give you an instant dopamine boost. 

So, you should aim for seven to nine hours of quality sleep per night to stay energized throughout the day.

Top tip: Setting your bedroom to a temperature of around 18 degrees will help you sleep more restfully. That’s what we call the slumber sweet spot.

Read more: The link between sleep and weight loss

4. Exercising regularly

Woman exercising for weight loss

It might sound counterintuitive: Exercise uses energy, right?

But, actually, regular exercise is important for weight loss, overall health, and keeping your energy levels in the green. 

Yes, regular body movement helps to lift your energy by improving blood circulation, releasing endorphins, and reducing stress. 

Exercise doesn’t necessarily mean hitting the gym. It just means getting your heart rate up, getting your body moving, and feeling good. 

To you, a workout might come in the form of a low-intensity or moderate-intensity exercise routine. It might be swimming, cycling, a brisk walk in the park or a spot of dancing in the lounge. The key is to choose an exercise routine that you enjoy. So, you do, you.

By choosing something you enjoy, you’ll be able to stick to it, and this will help ensure your exercise and weight loss is sustainable. 

Top tip: Enjoy maximum motivation with our dedicated workout playlist. It’s time to get that body moving.

5. Taking time to relax

Stress not only has a detrimental impact on our health and mental health, but it can be a significant drain on energy levels. 

So, it’s important to take time to relax and manage stress while losing weight. By taking a little time to kick back and rest, you’ll feel better and find it easier to sustain weight loss. 

Weaving stress-reducing activities, like meditation or deep breathing exercises, into your daily routine, will help you keep calm and manage your energy levels during your weight loss journey. 

Read more: How to reduce stress (and feel healthier)

6. Using supplements

Woman supplementing with meal replacement

In an ideal world, you’d get all your nutrients from whole foods from your daily diet.

But, getting your full fill of daily nutrients while reducing your calorie intake can be a little tricky. So, supplementing your diet with healthy meal shakes (alongside a balanced diet) will make sure you get everything you need and avoid feeling drained.

Plus, a weight loss supplement like PhenQ will help you along with your weight loss journey and boost your energy—making it easier to shed unwanted pounds, stop feeling drained, and help you step towards those all-important weight loss goals with confidence.

Want to increase energy and lose weight?

Keeping your energy levels up while shedding unwanted pounds can be challenging, and it can really hinder your progress, however, it definitely is doable.

By eating the right foods, staying hydrated, getting enough sleep, exercising regularly, and reducing stress, you can maintain high energy levels. Yes, you’ll stride towards your body weight loss goals like a boss.

But if you really want to supercharge your weight loss, then you can use a weight loss supplement like PhenQ, which will help boost your metabolism and increase your energy levels. A real win, win.

Remember to be kind to yourself. Losing weight is tough—and taking care of yourself on the journey is important to ensure it’s sustainable and fits in with your lifestyle. We’re with you every step of the way.