Can Being Overweight Cause Fatigue?

by Aaron Smith Content Strategist

It’s hard to build the motivation to live your life to the fullest when you’re exhausted all the time. Frequent exhaustion is typically a symptom of other health conditions, whether it’s psychological or physical. Being overweight can be part of this cycle, where fatigue can certainly feel like a hurdle preventing you from living a healthier, more energized lifestyle. Below we will talk about what it means to deal with fatigue, and what to consider when looking for ways to prevent it.

Is it Sleepiness or Fatigue?

When people think of fatigue, they usually list off a number of symptoms: an inability to focus, excessive yawning, and a general sense of tiredness. But these are actually not symptoms of fatigue, but of sleepiness. Sleepiness usually occurs when you don’t get enough sleep, or it can come from health conditions that interfere with sleep, such as sleep apnea or restless leg syndrome.

The reason people mix up sleepiness and fatigue is that sleepiness is a form of short-term fatigue. Fatigue is more severe, with symptoms that include dizziness, headaches, weak or sore muscles, or slowed reflexes. These symptoms are the signs of long-term exhaustion, and can not only inhibit you from living the life you’ve always wanted to live, but they can also potentially endanger it.

These effects can be harmful to your daily living, keeping you unhappy and unsatisfied. These symptoms can prevent you from making sound decisions, maintaining focus, and doing your work properly. If you want to live a happy life, it’s imperative to find out where these symptoms are coming from, and what you can do to reduce them.

What Causes Fatigue?It’s hard to build the motivation to live your life to the fullest when you’re exhausted all the time. Frequent exhaustion is typically a symptom of other health conditions, whether it’s psychological or physical. Being overweight can be part of this cycle, where fatigue can certainly feel like a hurdle preventing you from living a healthier, more energized lifestyle. Below we will talk about what it means to deal with fatigue, and what to consider when looking for ways to prevent it.

Is it Sleepiness or Fatigue?

What Causes Fatigue?

Fatigue can come from a variety of places and being obese can play a role in daily energy levels. Below are a few causes of fatigue.

Eating Too Many Refined Carbs

Carbs are essential for any diet to give your body a quick source of energy, but an excessive amount can result in a poor diet.
When your body ingests carbs, they cause a rapid spike in your blood sugar levels, resulting in a boost of insulin and a feeling of exhaustion.
Studies have shown that ingesting fewer carbs and refined sugars during meals can result in having more energy.

Being Inactive

When people admit they aren’t active enough, usually they blame it on the fact that they “are too exhausted”, creating a really brutal cycle that can exacerbate fatigue symptoms.
It’s natural for the body to be active, and days spent sitting down will eventually leave their mark.
But studies have shown that exercise can be a great solution for reducing fatigue.

Not Getting Enough Protein

While in general, a poor diet will contribute to being fatigued, protein is especially important for healthy living.
Consuming protein can help boost your metabolic rate more than carbs and fat.
A study showed that college students who ate high protein foods like fish, eggs, and beans had lower levels of fatigue compared to others.

Inadequate Hydration

Studies have shown that even being mildly dehydrated can result in fatigue.
Regardless of your weight, drinking the recommended amount of water (15.5 cups for men and 11.5 for women) can help you stay energized and healthily hydrated.

These are all connected: all four reasons can contribute to someone being overweight. Having a poor diet and not exercising enough are the top two reasons people may become obese and experience fatigue as a result, though fatigue can also be a sign of underlying conditions. Below we will talk about how we can reset that balance and live happy and healthier lives, though you should consult with your doctor to rule out health conditions that can also cause ongoing or chronic fatigue.

How to Lose Weight and Get Active

But how do you get out of a vicious cycle of inactivity and poor diet choices? Well, it’s a challenge, but one that many people, including you, can achieve with the right tools.

Take It Slowly

Like quitting cold turkey, going to the extreme is not really recommended.
Try one change at a time, and slowly add them to your schedule (we’ll talk about the importance of routine below).
Add either a 30 minute (or even less) workout slot to your schedule, or add one healthy meal every other day.

Find Exercises and Food You Love

When it comes to living a healthier life, there are so many myths that need to be addressed.
First of all, exercising (especially when starting out) doesn’t need to be the worst thing in the world. If you need a little help, have a little help. Consider apps that allow you to curate your exercises by duration, or help encourage you with daily goals. Technology can help you exercise at your own pace.
You might know the benefits of riding a bike, but you don’t need to start biking for hours at a time to feel them. Take it slow, enjoy the ride, and have fun! Being active should make you feel good, and if you are pushing yourself too hard, you can inadvertently hurt yourself.
“Eating healthy” is advice we all get when deciding to change our habits, and there are a lot of misconceptions about what this means. It does look different for everybody. What’s key to remember is “healthy” food can taste good!

Get Excited

You’re changing your life for the better! Say that out loud, and think about all the benefits your life will have. That in itself is great motivation to start changing your life, but it’s not the only way to get excited.
Buy workout clothes, equipment, or a new kitchen aid for healthier snacks. Get a bike that fits you, or buy a juicer! From a psychological perspective, purchasing new things can help you get motivated for the new life you want to live.

Creating A Routine and Sticking With It

Once you’re feeling motivated and ready to go, what then? One big misconception behind eating healthier and working out is it can be achieved on motivation alone, but this is not true. In the beginning, the novelty of the gym will be there, but eventually, you will be burnt out.

What is left? Discipline and consistency.

Discipline is built up over time with the help of a calendar. When it comes to making a routine to build discipline, a calendar will be your best friend. Writing down goals every day—scheduling what meals you should eat and when you should work out—makes them feel real and puts them out into reality. Writing down your goals might feel insignificant, but it’s the first step to changing your life for the better.

Creating a Health Plan for Addressing Obesity & Fatigue

If your fatigue is ongoing, chronic, and/or disrupting your daily life, it’s important that you work with your primary care physician to create a plan for improving your quality of life, whether it’s medicine, treatment for certain conditions, or working with a nutritionist to help you get your health and diet goals on track.