7 Effective Ways to Manage Diet Fatigue and Stress

Diet fatigue and stress can disrupt your entire lifestyle and wellbeing. (Image via Unsplash/Mel Elias)
Diet fatigue and stress can disrupt your entire lifestyle and wellbeing. (Image via Unsplash/Mel Elias)

Is your diet affecting your mood and increasing your anxiety? Are you someone who feels stressed out most of the time? Do you feel exhausted while trying to follow a diet? If yes, then keep reading.

Many people across the world suffer from diet fatigue and stress. It's no secret that the pressure to follow a strict diet can be challenging and might make you feel anxious.

But first, let’s understand the causes of diet fatigue and stress. Decreasing your calorie intake will lead to lower energy levels, which will negatively impact your mood, causing stress and anxiety. Besides that, setting unrealistic weight-loss goals may also be a massive factor.

One rule of thumb to remember is that whether you're trying to build muscle or lose weight, the human body takes time to show results. So patience is key when you've set a goal for yourself.

That being said, here are some ways for you to effectively manage diet fatigue and stress.

#1 Eat a Balanced Diet

If you drastically reduce your calorie intake to achieve your fitness goals, your energy levels are bound a take a massive hit, which will invite diet fatigue and stress. That's why you must have a balanced diet. For instance, instead of eating one or two large meals every day, you should try to eat smaller portions 4-5 times throughout your day.

This will ensure an steady intake of calories and maintenance of blood sugar throughout your day. Also, do not miss your breakfast as it helps in improving metabolism and gives you the energy you need for the rest of the day. A good, balanced breakfast is the perfect way to kickstart your day.

#2 Drink Plenty of Water

Diet fatigue and stress can also be the result of being dehydrated. This will result in decreased levels of concentration and low energy. So make sure you're drinking plenty of water. Hydrating the body will make you feel more relaxed. Research has shown that adults should consume at least 8-10 glasses (3-4 litres) of water every day.

#3 Increase Your Physical Activity

It's hard to maintain an exercise regimen when you're feeling stressed and fatigued. However, exercise will help you feel more energetic, less stressed, and less tired. It does not necessarily mean that you have to go to the gym and start a strict workout routine.

Just go for a fifteen to twenty-minute walk or start your day with some stretching. Even a little bit of exercise will provide you with several benefits, including a boost in energy. Then gradually you can increase your physical activity. One key point to remember when you don't feel like working out is that you always end up feeling better after a workout than before.

#4 Focus on Sleep Schedule

A poor sleep schedule is also a common cause of stress and diet fatigue. Being in a calorie deficit, coupled with poor sleep quality, means your body doesn't get a chance to recover. It can lead to feeling moody and tired all day. So make sure you give your body proper rest with a good sleeping schedule. Showering before bedtime and going to sleep at a similar time every day will help in getting better sleep.

#5 Cut down on Alcohol and Caffeine

Drinking too much caffeine and alcohol might leave you feeling more stressed out and anxious, which may further contribute to diet fatigue. Therefore, limit your intake of coffee and alcohol throughout the week. It will also lead to improved sleep quality and feeling more refreshed.

#6 Yoga

Yoga can be considered one of the most effective ways in which you can manage diet fatigue and stress. It is known to be a low impact workout that stretches your whole body. Doing yoga regularly will provide you with both mental and physical health benefits.

It will help in increasing your overall energy levels and confidence. Yoga will also provide you with clear-mindedness which will allow you to make better decisions.

#7 Focus on Your Mental Health

Lastly, diet fatigue and stress can also be the result of a high pressure and stressful environment. You should start doing the activities that help you to relax and ease your stress. For instance, spend more time with your friends, try reading or listening to music, journaling, or anything that you find relaxing. You will be more energetic and refreshed with good mental health.


Diet fatigue and stress are more common than you might think. Needless to say, going through this, particularly for a prolonged period, might have adverse effects on your health.

The methods mentioned above will certainly help you in managing diet fatigue and stress. It will also help in actively enhancing your overall well-being and lifestyle.

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Edited by Prem Deshpande
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