You’ve probably imagined yourself waking up each morning with a sense of determination to shed those extra pounds, only to find that when reality hits, you’re battling waves of fatigue throughout the day. If you’ve been prescribed semaglutide or tirzepatide, you might find yourself struggling with low energy levels that make even the simplest tasks feel overwhelming.

This scenario is not uncommon. While semaglutide and tirzepatide are excellent tools for weight loss, they can sometimes come with side effects like fatigue, which can be discouraging. But with the right strategies, you can manage this fatigue effectively, ensuring your journey to a healthier you is both successful and sustainable. Here are some practical tips to help you stay energized and motivated while on these medications.

1. Prioritize a balanced diet

A balanced diet is essential for maintaining energy levels, especially when on semaglutide or tirzepatide. GLP-1s can sometimes cause a reduction in appetite, leading to unintentional under-eating. While this can be beneficial for weight loss, it can also result in fatigue if your body isn’t getting the nutrients it needs.

Focus on eating a variety of nutrient-rich foods, including lean proteins, whole grains, fruits, and vegetables. Incorporating healthy fats like avocados and nuts can also help sustain energy levels. A well-balanced diet ensures that your body receives the essential vitamins and minerals necessary for optimal function, helping you combat tiredness and stay energized all day.

2. Stay hydrated

Dehydration is a common but often overlooked cause of fatigue. When you’re on medications like semaglutide or tirzepatide, your body may require more fluids to function efficiently. Make sure you’re drinking enough water throughout the day—about eight 8-ounce glasses is a good rule of thumb.

Hydration helps support normal, healthy blood pressure, ensures proper digestion, and keeps your energy levels steady. For extra support, you can include electrolyte-rich drinks like coconut water to replenish essential minerals lost through sweat, especially after exercising. Staying hydrated is a simple yet powerful way to manage fatigue and keep your energy levels up.

3. Get regular exercise

While it may seem counterintuitive to exercise when you’re feeling fatigued, physical activity can actually boost your energy levels. Regular exercise increases the production of endorphins (which are natural mood lifters) and improves circulation, delivering more nutrients to your tissues.

Start with light exercises like walking, yoga, or swimming, and gradually increase the intensity as your stamina improves. Aim for at least 30 minutes of moderate exercise most days of the week. Exercise not only helps combat fatigue but also supports your weight-loss goals by enhancing metabolism and improving overall health.

4. Focus on sleep quality

Getting adequate sleep is crucial when you’re managing fatigue. Semaglutide and tirzepatide can sometimes interfere with sleep patterns, leading to restlessness or insomnia. Aim for 7–9 hours of quality sleep each night by establishing a consistent bedtime routine. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Limit screen time before bed, as the blue light emitted from devices can disrupt your natural sleep-wake cycle.

If you struggle with sleep, consider relaxation techniques like deep breathing or meditation to help you unwind. Quality sleep is a foundational aspect of energy-boosting habits and is essential for effective fatigue management.

5. Incorporate small, frequent meals

Eating small, frequent meals throughout the day can help maintain stable energy levels and prevent blood sugar crashes that can contribute to fatigue. If large meals feel overwhelming, smaller, frequent meals should feel more manageable.

Focus on meals that include a balance of lean protein, healthy fats, and complex carbohydrates. For instance, a handful of nuts with a piece of fruit or a small serving of Greek yogurt with berries can provide sustained energy without the heaviness of a large meal. This approach also helps with portion control, supporting your weight-loss journey.

6. Prioritize protein-rich foods

Protein is a vital macronutrient for energy production and satiety, making it an important component of your diet while on semaglutide or tirzepatide. Protein-rich foods like eggs, lean meats, and beans, as well as supplements like Clear Protein Hydration, can help keep your energy levels steady throughout the day.

Protein helps in repairing and building tissues, which is crucial when you’re losing weight and engaging in more physical activity. Additionally, it keeps you feeling fuller for longer, which can help in managing your appetite and preventing energy dips between meals. Incorporating protein into every meal is a simple yet effective strategy for combating fatigue.

7. Manage stress levels

Stress can be a significant contributor to fatigue, especially when you’re navigating weight loss. Chronic stress leads to the overproduction of cortisol, a hormone that can disrupt sleep and energy patterns. Managing stress through relaxation techniques such as deep breathing, meditation, or gentle yoga can help keep your energy levels stable. 

By incorporating stress management practices into your daily routine, you can help reduce the impact of stress on your body, making it easier to stay energized. Remember, managing stress is as important as managing your diet and exercise when it comes to maintaining energy levels.

8. Avoid caffeine overload

While it might be tempting to rely on caffeine to combat fatigue, too much caffeine can actually have the opposite effect, leading to energy crashes later in the day. Instead of reaching for that extra cup of coffee, try limiting your caffeine intake to the morning hours and opting for alternatives like green tea, which provides a gentler, more sustained energy boost.

Overconsumption of caffeine can also interfere with your sleep quality, leading to a vicious cycle of fatigue. Moderating your caffeine intake and choosing energy-boosting foods and drinks is a healthier approach to managing tiredness.

9. Ensure adequate iron and vitamin B12 intake

Iron and vitamin B12 are crucial for energy production and preventing fatigue. A deficiency in either of these nutrients can lead to anemia, a condition characterized by extreme tiredness and weakness. Foods rich in iron, such as red meat, spinach, and lentils, should be a regular part of your diet, along with vitamin B12-rich foods like eggs, dairy products, and fortified cereals.

If you suspect a deficiency, consider getting your levels checked and discussing supplementation with your healthcare provider. Including these nutrients in your diet or through supplements can help you maintain energy levels and reduce fatigue.

10. Stay active throughout the day

“Physical activity” doesn’t just mean structured exercise—it also involves moving regularly throughout your day. Long periods of inactivity can lead to feelings of sluggishness and fatigue. Incorporate short bursts of activity into your daily routine, such as taking the stairs instead of the elevator, going for a quick walk during your lunch break, or doing light stretching exercises.

These small efforts can help improve circulation, reduce feelings of tiredness, and keep your energy levels more consistent. Staying active is a key component of a healthy lifestyle and can significantly impact your ability to manage fatigue.

11. Maintain a consistent routine

Having a consistent daily routine can help your body maintain its natural rhythm, making it easier to manage fatigue. This includes sticking to regular meal times, sleep schedules, and exercise routines. Your body thrives on consistency, and when you provide it with a predictable schedule, it can better regulate energy levels and reduce feelings of tiredness.

A consistent routine also helps reinforce healthy habits, making it easier to stick to your weight-loss plan. Over time, this can lead to improved energy levels and overall well-being.

12. Pace yourself and listen to your body

It’s important to pace yourself and listen to your body’s signals when managing fatigue. Overexertion can lead to burnout, especially when you’re on medications like semaglutide or tirzepatide, which might already be taxing your system.

Allow yourself time to rest and recover when needed, and don’t be afraid to adjust your activity levels based on how you feel. This might mean taking a day off from exercise or scheduling more frequent breaks throughout your day. By listening to your body and pacing yourself, you can avoid unnecessary fatigue and maintain a more sustainable energy level.

13. Reduce sugar intake

High sugar intake can lead to rapid spikes and crashes in blood sugar levels, which can contribute to fatigue. While it might be tempting to reach for sugary snacks when you’re feeling tired, these will likely leave you feeling even more exhausted once the initial energy rush wears off.

Instead, focus on foods that provide a steady release of energy, such as whole grains, fruits, and vegetables. Reducing sugar intake is beneficial for managing fatigue and also supports your overall weight-loss goals by preventing unnecessary calorie consumption.

14. Consider energy-boosting supplements

Sometimes, despite your best efforts, you might still struggle with fatigue. In such cases, energy-boosting supplements like those offered by Shed can be a helpful addition to your routine. Products like NAD+ Vitality Complex or Shed Boost are designed to support energy levels and optimize metabolism, helping you feel more alert and motivated throughout the day.

Always consult with your healthcare provider before starting any new supplements, especially when on medications, to ensure they are appropriate for your specific needs.

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Managing fatigue while on semaglutide or tirzepatide requires a holistic approach that includes diet, exercise, sleep, and stress management. By incorporating these tips into your daily routine, you can stay energized and focused on your weight-loss journey. Remember, every small effort counts toward your overall well-being, and with the right strategies, you can overcome fatigue and achieve your health goals.

If you’re finding it challenging to manage these side effects, Shed offers regular telehealth consultations, during which our healthcare providers can adjust your medication or help you identify the appropriate strategies to overcome the side effects and maximize results.

*This content is for informational purposes and is not medical advice.

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FAQs 

Why does semaglutide or tirzepatide make me tired?

Semaglutide or tirzepatide fatigue happens because your body is adapting to changes in blood sugar and appetite regulation. You may be eating less, which means fewer calories for energy than your body is used to, and changes in your blood sugar levels can affect how much energy you have, too. 

How long will fatigue last while I’m on semaglutide or tirzepatide?

Most people find that their tiredness abates after a few weeks as their body adjusts to the medication and diet changes. For some, the fatigue may last longer. If tiredness persists, talk to your provider about possibly adjusting your treatment plan.

What foods should I eat to support my energy levels while taking semaglutide or tirzepatide?

The best foods for energy include lean protein, high-fiber vegetables, whole grains, and healthy fats. Eating balanced meals helps stabilize blood sugar and prevent energy crashes. If 2–3 big meals a day feels like too much, try eating smaller meals throughout the day to help keep your energy up.

Does dehydration make semaglutide fatigue worse?

Yes, it can. When you’re on a GLP-1 medication like semaglutide, fluids are more important than ever to help keep your body’s systems working properly—and keep your energy levels up. If you’re not already in the habit of drinking water regularly, now is the time to start.

Should I drink caffeine while on semaglutide or tirzepatide?

While moderate consumption of caffeine is usually okay while on a GLP-1 like semaglutide or tirzepatide, excess consumption can make side effects like heartburn, nausea, and stomach upset worse. So if you’re feeling low on energy after starting a GLP-1, focus on eating energy-supporting foods, staying hydrated, and exercising regularly before you increase your caffeine intake.