25 Tips To Lose Body Fat That Actually Work

25 Tips To Lose Body Fat That Actually Work

Fat loss is a completely different experience for everyone. What works for one person might not work for someone else, and–despite what the diet industry tries to lead us to believe–there is never a one-size-fits-all approach to reducing body fat and getting lean.

The trick is to make use of certain tips and techniques so they work with your body and suit your lifestyle. A fat loss plan that keeps hunger, cravings and energy all balanced, while maintaining a calorie deficit to burn fat is really the key to success.

The following tips can work for almost any healthy adult trying to cut down their body fat, mainly because they’re very open-ended and flexible. You can tweak them however you like to fit your personal tastes, habits and goals.

1. Avoid making changes that are unsustainable.

Before starting a fat loss plan, you have to get realistic. Drastically changing too many bad habits at once is often impossible to maintain for more than a few days, and while your motivation and willpower may be high to start, it certainly won’t stay that way.

Make a few small changes and aim to make them second nature by implementing them every day for a few weeks. Once you have a few good habits that have become a solid part of your routine, you can add a couple more.

2. Set mini goals.

If you’re trying to lose 50 pounds at the rate of 1 to 2 pounds per week, fixating on that one big end result can easily overwhelm and discourage you. Instead, break your big goal up into smaller goals–like losing five pounds by the end of the month.

You can do the same for your eating and exercise habits. For example, set a goal to cut out sugar completely for 30 days, or aim for a weekly increase of 3 to 5 more pushups during your workout.

3. Eat real food.

There are countless beverages, energy bars, supplements and specialized health foods out there that claim to help you torch body fat and improve your overall body composition. But nothing compares to the nutritional value you get from eating real food.

Many supplements and health food products are highly processed, and while they may promise to offer you something that’s great tasting, high in protein or low in calories, your body functions best when it gets its nutrients from fruits, vegetables, whole grains, healthy fats and lean meats. If you’re going to use supplements, or any other processed food products marketed as “healthy,” make sure you use them in a way that they compliment your current healthy diet.

4. Fill up on fiber.

To achieve fat loss, you need to be burning more calories than you’re taking in, and a diet rich in high-fiber foods is key to helping you stay full when maintaining a calorie deficit. Fiber also improves your digestion and promotes healthy bowel movements.

According to WebMD, women should be aiming to get 25 grams of fiber per day while men should plan to get 38 grams. This shouldn’t be all that difficult to achieve if you’re incorporating lots of healthy fruits, vegetables and whole grains into your meals and snacks.


5. Don’t fear fat.

It sounds counterintuitive, but you have to eat fat to lose fat. Healthy fat, that is!

Some of the best sources of healthy fat include avocados, olive oil, coconut oil, nuts, seeds and omega-3 fatty fish, like wild salmon. Just make sure to watch your portion sizes since foods rich in healthy fat are also high in calories.

6. Enjoy complex carbohydrates.

Contrary to popular belief, carbs are not the enemy to fat loss. It’s the simple carbs that you have to watch out for, which consist of sugars that causes surges in insulin and signal your body to stop burning fat.

Complex carbs like whole grain bread or pasta, brown rice, oats, potatoes, corn and beans contain fiber that help regulate your blood sugar. These are also full of vitamins and minerals that many processed simple carbs don’t have.

7. Make sure you’re getting enough protein.

If you’re eating and exercising to maintain a calorie deficit for fat loss, you’ll need to work on maintaining your muscle too, which can also be lost during prolonged periods of calorie restriction. Aiming to eat more protein will help to preserve your muscle mass. The more muscle mass you have, the higher your metabolic rate.

Protein is also much more filling than fat and carbs, so incorporating a generous helping into every meal can help keep you satisfied and full for hours. Lean sources of protein like chicken breast, egg whites, seafood, lean beef and pork tenderloin are some of the best choices you can make to fill up for long periods while keeping your calories low.

8. Strength train with heavy weights.

In addition to consuming an adequate amount of protein, strength training is another essential strategy to maintain your muscle mass. If you’re new to strength training, you’ll probably even increase your muscle mass in the initial stage of your fat loss journey, which will give your metabolism a nice boost.

By lifting heavy weights, you’re essentially breaking down your muscles so that they have to recover and repair themselves to become even stronger. Continuously challenging your muscles in this way will help them stay strong and prevent your body from switching to burn muscle instead of fat.

9. Try high-intensity interval training instead of steady-state cardio.

If you’ve been exercising for a while already and don’t have any serious health conditions, you may want to try high-intensity interval training (HIIT), which is a form of cardiovascular exercise that involves short bursts of very intense activity followed by brief periods of rest. They’re kept short at about 20 to 30 minutes in total time, and work by pushing you to an anaerobic state that can burn calories and fat more effectively than steady-state cardio.

As an example, a typical HIIT workout might involve a five-minute warm-up followed by eight rounds of hard exercise (burpees, jumping jacks, sumo squats, etc.) that are a minute and a half long. Each round gets a 30-second rest. The workout is finished with a five-minute cool-down and some stretching.

10. Schedule your workout into your day.

If it’s not scheduled, it’s probably not going to happen. Plan a specific time of day to get your workout in. Set a reminder on your phone if you need it.


Better yet, stay consistent with the time of day that you plan your workout to help make it a serious habit. Whether you plan to do it before the sun rises or after a full day of work, it becomes more ingrained in your daily routine when you do it at the same time every day.

11. Plan your meals and snacks ahead of time.

You have to become a master planner if you want to keep your calories in check and your food choices healthy. Pack a healthy lunch for work the night before, do your dinnertime meal planning and grocery shopping for the entire week on Sunday, and consider keeping healthy snacks in your car or in your bag when you’re on the run.

You can make the planning process easier by picking out a few recipes you really love and sticking with them regularly. For example, if you love oatmeal for breakfast, you can cook up a big batch of steel cut oats with a small amount of maple syrup mixed in on the weekend to keep in your refrigerator, which you can warm up in microwave quickly during weekday mornings.

12. Research nutritional information for restaurants when you know you’ll be eating out.

Face it: you’re going to have deal with social events that involve food. If you’re eating out at a restaurant, it’s easy enough to do a quick Google search for the menu and nutritional information for each dish before you head out.

If you can’t find the nutritional information online, you can always look up the menu items, pick out a meal that looks healthy enough and use a tool like MyFitnessPal to estimate the calories. It may not be perfect, but it’s better than going unprepared.

13. Manage stress with calming activities rather than food.

For people who struggle with emotional eating, any stressful situation can easily send them running for the ice cream and potato chips. If you’re someone who turns to food in times of stress, try managing it by engaging in activities that soothe both your mind and your body.

You could go for a walk outside, read a book, take a nap, drink herbal tea, call up a friend to talk, take a warm bath, do some light yoga or practice meditation. These stress-relieving activities also offer the added benefit of being good distractions from wanting to eat.

14. Use “buffer” foods to curb cravings.

“Buffer food” is a term that was coined by the folks at The Metabolic Effect, which is used to describe healthy but slightly more indulgent foods that can be used to ward off cravings. For example, dark chocolate or a small portion of cheese could be used to help combat a sweet tooth.

The point of using buffer foods is to stop craving-induced accidents from happening. It may cost you another 100 calories to eat that chocolate or cheese, but if it keeps you from consuming a 500-calorie glazed donut, then it’s worth it.

15. Replace your scale with a measuring tape.

Scales are great for measuring overall weight loss and weight gain–including fat, muscle and water. For fat loss, however, it’s not the most effective tool.

Instead of stepping on the scale every day and wondering why you keep fluctuating when you’ve been sticking to your plan, get a measuring tape to track the inches you lose every week. The scale may not show it, but if you’re losing inches around your chest, waist, hips and thighs, then you’re definitely losing fat.


16. Get 7 to 8 hours of sleep every night.

Sleep is extremely important for effective fat loss because it allows the body to work on restoring itself and its functions. Adequate sleep promotes tissue repair, protein synthesis, lower blood pressure, immunity and growth hormone release–all of which play important roles in supporting healthy fat loss.

Another important point to note about sleep’s relation to fat loss is that hunger and cravings tend to be aggravated when you’re sleep deprived. Most healthy adults need 7 to 8 (sometimes up to 9) hours of sleep a night, so focus on the length and quality of your sleep if you want burn fat.

17. Expect to hit plateaus.

You may have been led to believe that you can lose fat at a healthy rate of 1 to 2 pounds per week, but in reality plateaus are a normal part of the process. Even when you’re still eating right and exercising, your body is constantly trying to adapt to your habits–and when it does, fat loss often stalls.

Prepare yourself by expecting them to happen and committing to sticking with it even when progress comes to a halt for days, weeks, or possibly even months. Switch your exercise routine up, try adding more veggies to your diet or plan on taking more time to rest and recover to get things moving again.

18. If you’re going to exercise more, make sure you eat enough.

Exercising a lot while also eating as little as possible is a recipe for disaster over the long run. It wreaks havoc on your body, eventually triggering strong cravings and possibly even doing damage to your metabolism.

Remember that if you’re exercising very intensely 5 to 6 days of the week, you’ll need more calories from healthy foods than you would if you were doing light exercise or no exercise at all. A calorie deficit that’s too large may help you lose a lot of fat very quickly, but it can cause bigger problems for you down the road if you keep it up.

19. If you’re going to exercise less, make sure you don’t eat too much.

You can still lose fat without exercising very much at all, but you need to be laser-focused on maintaining a healthy diet and the right amount of calories. A person who is sedentary for most of the day will have to work on avoiding unnecessary snacking and maintaining appropriate portion sizes.

Exercising less and eating less allows you to focus more on your diet, which is really the number one factor when it comes to fat loss. It’s also great for your stress levels since more frequent exercising can sometimes exaggerate your stress hormones that cause fat loss to stall.

20. Cycle between periods of exercising/eating more and exercising/eating less.

If you keep pushing harder and harder with your exercise routine or keep dropping your caloric intake lower and lower, you’re eventually going to reach a limit. The best way to keep losing fat at a healthy rate without having to kill yourself in the gym or starve yourself of everything you love is by continuously switching things up.

Try a two-week period of exercising more intensely for 5 to 6 days a week and eating 200 to 400 more calories a day. After that, switch to a two-week period of exercising lightly for 2 to 3 days a week and eating 200 to 400 calories less a day. Just when your body starts to get the message to adapt to your habits, it’s time to switch it up again, which is key to keeping your body balanced and progress moving along.

21. Walk every day as much as you can.

If you can aim to walk at a leisurely pace for 1 to 2 hours every day, you could see much better fat loss results than you would if you simply killed yourself for an hour every day in the gym and stayed sedentary for the rest of the day. Leisurely walking is one of the best stress relieving activities you can do that naturally helps balance your hormones needed to maintain good health and keep burning fat.


Lots of hard exercise with no support from stress-relieving activities can disrupt hormonal balance when it’s done for prolonged periods of time. Although walking doesn’t burn as many calories, it can be very powerful in helping fat loss when used alongside a healthy diet and a more intense exercise regime.

22. Allow yourself to have one cheat meal a week.

A cheeseburger or a big piece of chocolate cake doesn’t exactly fall under the category of healthy food for fat loss, but if it keeps you sane, gives you something to look forward to, and offers you motivation to get back on track once you’ve indulged, then it’s worth splurging on once in a while. Increasing your calories every so often is also good for restoring your hunger hormones, which adapt to your lower calorie intake and make it harder to burn fat when you keep it up for so long.

You should give yourself a two-hour window once a week to eat whatever you want. Chances are you may feel a little bloated the next day if it’s a carb-heavy indulgence, but it’s usually just water weight that disappears a day or two after getting back on track with your healthy eating habits.

23. Don’t obsess over calories.

There’s been a lot of mention of calories already in this article, and it’s true–calories are important for fat loss. But they don’t tell the entire story. Your metabolism is unique to you, and depending on the current state of your health, your stress levels, your gut bacteria, your lifestyle choices, your exercise regime and the foods you choose to eat, any calorie calculator could be way off in estimating what you’re really burning.

Calorie counting tools are great for meal planning and gaining a better understanding of nutrition, but they don’t offer a complete solution for effective fat loss. If you’re going to count calories, make sure you also tune into your body and listen to the signals it’s telling you so you can take necessary action to balance out any problems you’re experiencing with hunger, cravings or lack of energy.

24. Take it one day at a time.

It can be far to daunting to imagine how you’re going to stick with your healthy habits months down the road, even through all those family get-togethers, vacation trips and holidays. Instead of worrying about the future, try to stay in the present by focusing on what you have to do now to keep yourself on track.

Planning ahead is still relevant (as explained in point #11), but getting anxious about anything that’s far off and out of your control is not worth any serious attention. Work on making today a good one, plan for social events or stressful situations in the upcoming week, and let the nature of time do its thing.

25. Reward yourself when you hit a goal.

If you follow these tips and tailor them to your personal needs and lifestyle habits, then you’re likely to have success with cutting down your body fat. When you hit one of your mini goals, make sure you acknowledge it. Acknowledging goals motivates you to reach your next one and trains you to stick with healthy habits for the rest of your life.

A nice reward might include getting a massage, getting your hair done, buying a new piece of clothing to compliment your slimmer figure, planning a date night with your partner, getting together with friends you have’t seen in a while, buying a new book, or anything else that isn’t food-related and can bring you a sense of satisfaction. An even better strategy is to take some time at the beginning of your fat loss journey to come up with reward ideas so you can write them on your calendar or put them on a vision board to keep you motivated every day.

There’s an art to losing fat in a healthy and sustainable way. With these tips, you’ll be way ahead of everyone looking for quick results that don’t last. Remember to speak to your doctor before starting a fat loss plan to ensure you’re doing it in the healthiest way possible.

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Published on November 14, 2018

Why You Suffer from Constant Fatigue and How to Deal with It

Why You Suffer from Constant Fatigue and How to Deal with It

With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

Why Am I Feeling Fatigued?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

It can affect anyone, and most adults will experience fatigue at some point in their life. 

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

Symptoms of Fatigue

Fatigue can cause a vast range of physical, mental and emotional symptoms including:

  • chronic tiredness, exhaustion or sleepiness
  • mental blocks
  • lack of motivation
  • headache
  • dizziness
  • muscle weakness
  • slowed reflexes and responses
  • impaired decision-making and judgement
  • moodiness, such as irritability
  • impaired hand-to-eye coordination
  • reduced immune system function
  • blurry vision
  • short-term memory problems
  • poor concentration
  • reduced ability to pay attention to the situation at hand

Causes of Fatigue

The wide range of causes that can trigger fatigue include:

  • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
  • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
  • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
  • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical Causes of Fatigue

If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:


Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

Having anemia may make you feel tired and weak.

There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.


This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]


Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

Sleep Apnea

Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

Thyroid disease

An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

Common lifestyle factors that can cause fatigue include:

  • Lack of sleep
  • Too much sleep 
  • Alcohol and drugs 
  • Sleep disturbances 
  • Lack of regular exercise and sedentary behaviour 
  • Poor diet 

Common workplace issues that can cause fatigue include:

  • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
  • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
  • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
  • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological Causes of Fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

  • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
  • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
  • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to Tackle Constant Fatigue

Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

1. Tell The Truth

Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

  • How you feel
  • What time of day it is
  • What may have contributed to your fatigue
  • How your mind and body reacts

This analysis may help you identify, understand and then eliminate very specific causes.

2. Reduce Your Commitments

When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.


If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

3. Get Clear On Your Priorities

If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

4. Express More Gratitude

Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus On Yourself

Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set Aside Rest and Recovery Time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.


Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take a Power Nap

When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

Napping can improve learning, memory and boost your energy levels quickly.

This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

8. Take More Exercise

The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

Find something that fits into your life, be that walking, going to the gym, running or swimming. 

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

9. Get More Quality Sleep

To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

10. Improve Your Diet

Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.


To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

11. Manage Your Stress Levels

Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

Identifying the causes of stress and then tackling the problems should be a priority. 

My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

12. Get Hydrated

Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

The Bottom Line

These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

Featured photo credit: Annie Spratt via


[1]Oxford English Dictionary: Definition of fatigue
[2]NHS Choices: 10 Reasons for feeling tired
[3]Verywellhealth: What is chronic fatigue syndrome
[4]Everyday Health: Why does type 2 diabetes make you feel tired
[5]Mayo Clinic: Sleep apnea
[6]Harvard Health: The lowdown on thyroid slowdown

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