How can I avoid feeling drowsy during the day while on a calorie deficit?

General
1

I am sticking to just over 2,000 calories daily and hitting it most days. I start work at 7 a.m., so I’m at the gym by 5 a.m., following a more intense workout plan from a trainer. My sleep schedule hasn’t changed much, and I try to get enough rest.

I’m not a big coffee drinker but will have it occasionally. If I breakdown my meals:

  • Morning: Protein shake + bagel with eggs / oatmeal + fruit
  • Lunch: Chicken + veggies + rice
  • Dinner: Rotating recipes with protein, starch, and veggies
  • Snacks: Yogurt and nuts.
4 Likes
2

I have never experienced tiredness from a deficit. It sounds like you’re pushing your body hard.

I love my a.m. workouts too, but I need to be asleep by 9:30 to feel even somewhat normal.

How many hours of sleep are you getting?

3

If you are getting enough sleep but still experiencing afternoon drowsiness, try cutting back on heavy carbs at lunch, as they can trigger an insulin spike and lead to a post-meal slump.

4

It seems you might need a bit more rest. If you can, try going to bed earlier, and consider using melatonin to help. Alternatively, a short power nap could be beneficial to recharge quickly.

Personally, I get around 5-6 hours of sleep each night and use a 20-minute power nap daily, either during lunch or after work, to stay refreshed.

5

What are you typically doing when you start to feel sleepy?

6

Consume most of your calories earlier in the day.

7

I experience this more during the bulking phases. The added fatigue might be a sign that your body is working hard to grow, especially if your calorie deficit is small and you’re training intensely.

First, get enough sleep. If you are consistently sleeping 7-8 hours, consider trying supplements to improve the quality of your sleep.

8

Tried using Vitamin B?

9

Sounds pretty intense to me, but if I may ask,

What’s your usual bedtime, and what time do you wake up to make it to the gym by 5 a.m.?

10

You have a couple of options: either add caffeine or make adjustments to get more sleep. Also, what has been preventing you from getting extra rest despite your efforts?

11

You should determine your Total Daily Energy Expenditure because a moderate deficit shouldn’t make you excessively tired. Additionally, your sleep might not be as restorative as you believe. Try calculating your TDEE and aim to get an extra hour of sleep each night.