When you are overweight, it's not just your confidence that takes a hit. Most people who have some extra pounds experience bouts of low energy that can put a serious damper on the day. It's difficult to get through work, commuting and making dinner while still having the pep in your step to enjoy family time. Losing fat will help you gain energy, and you can do both with these healthy eating tips:

Eating slow carbohydrates can help you stay energized.

Eating slow carbohydrates can help you stay energized.

Space out your caffeine 
Do you down a cup of coffee upon waking up? Many people opt for a supersized espresso beverage on their way to work and then wonder why they're snoozing at their desks within the hour. Caffeine is a stimulant, so it provides quick energy, but it also comes with consequences. That sudden crash after your daily cuppa can make it difficult to be productive. To enjoy the taste - and buzz - of your favorite joe, space your caffeine consumption throughout the day. Drinking a few sips here and there will help you maintain the boosting benefits of the coffee without that unfortunate energy dip. Switching to tea can also prove effective, as the caffeine in this leafy beverage can be longer lasting, resulting in less of a crash. Plus, it's full of antioxidants that may improve your immune system, preventing sick days that keep you from working out and losing weight.

fat loss, weight loss, Food Lover Fat Loss programMake a fat loss plate for every meal, combining fast and slow carbs with proteins.

Make the right food combinations
Have you ever eaten a meal or snack and still found yourself exhausted within an hour or two? You probably thought, "I already ate! Why am I so tired?" Not all foods are created equal. Some, like sugary donuts or sweet fruit, provide fast-burning calories that provide you with energy but are used up quickly. Other foods, like nuts and whole grain bread, offer fiber, which is more efficient and provides longer-lasting energy.

With the Food Lovers Fat Loss program, you'll learn how to make a fat loss plate out of your favorite foods that combines fast and slow carbohydrates with proteins. This critical combination provides the energy you need to get from one meal to the next. Fat loss plates also encourage your metabolism to speed up, which helps burn off excess body fat. As you make the switch to better food combinations, you'll likely start losing weight and feeling more energetic - a winning combination!

Drink up!
Most people know that dehydration can cause headaches and muscle aches. Did you know that being tired may also be a sign that you're low on water?

"Low energy? You may be dehydrated."

The next time you're feeling sluggish, grab a glass of room-temperature water. Your body takes more time to adjust to hot or cold water, so keep it lukewarm. Keep a water bottle at your workspace so you can sip throughout the day. You may be surprised how much better you feel overall! Plus, drinking water helps fill you up, reducing cravings for sugary treats.

Eat more iron
Iron is one of the key nutrients that helps prevent tiredness. Your body needs iron to process oxygen, so an iron deficiency reduces the efficiency of your breathing. If you're overweight, you likely already have a diminished breathing capacity because of the stress on your lungs, so it's very important to make sure you consume enough iron. The National Institutes of Health noted that women ages 19-50 should eat 18 milligrams of iron, while men of the same age should get 8 milligrams. Older people are usually fine with just 8 milligrams, regardless of gender. Women who are pregnant or nursing require differing amounts. Always ask your doctor before starting a supplement regimen.