How to gain more energy?
Francine_rivas
Posts: 77 Member
I have pretty low energy and diet an exercise has improved it but it's still low what else could I do?
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Replies
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I take a high strength vitamin B complex tablet every morning. I can definitely feel the energy slump when i don't take it.0
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How much calories do you eat daily?0
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What's your blood profile reveal? Do you lack iron? Are you getting sufficient rest? How long is your exercise routine per day? What do you do when you're not working out? Are you consuming enough calories?
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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Around 1300 on a clean eating day on a cheat day like 1600 maybe a little moreTheOwlhouseDesigns wrote: »How much calories do you eat daily?
I weigh 155 and an 5,4. I tend to work out every other day. Mostly body weight exercises or running and the occasional yoga sesh.0 -
Maybe you need a bit more
Do you eat your calories back from your exercise
and indeed maybe time to do some blood work.0 -
Could be calories as others have suggested, but I definitely feel my energy flag when I do not sleep enough. I try to track my sleep and make sure not to have any caffeine after noon so that I can get to bed on time.
I used to think this had nothing to do with weight loss, but if I'm tired I make much worse choices, feel like skipping workouts, etc. Just easier to get the sleep you need. For me that's about 7.5 hours.0 -
Lower the aggressiveness of your goal, so you get more calories.0
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I focus on protein. You can take a look at my diary. If I could bottle the energy I have I would make a mint and this started June 1st. So I know my energy level is directly related to how I am eating. I don't know enough to say that everyone will get the same result but experiment. See what works for you.0
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Could be calories as others have suggested, but I definitely feel my energy flag when I do not sleep enough. I try to track my sleep and make sure not to have any caffeine after noon so that I can get to bed on time.
I used to think this had nothing to do with weight loss, but if I'm tired I make much worse choices, feel like skipping workouts, etc. Just easier to get the sleep you need. For me that's about 7.5 hours.
I can very much tell the difference in energy and appetite when I've had a crappy nights sleep. I just want to eat and eat after a sleepless night.
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What's your blood profile reveal? Do you lack iron? Are you getting sufficient rest? How long is your exercise routine per day? What do you do when you're not working out? Are you consuming enough calories?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
For a moment I read blood profile as in blood type diet stuff, but then remembered I was reading a post by someone legit on the board, not a woonatic.0 -
Francine_rivas wrote: »
Around 1300 on a clean eating day on a cheat day like 1600 maybe a little moreTheOwlhouseDesigns wrote: »How much calories do you eat daily?
I weigh 155 and an 5,4. I tend to work out every other day. Mostly body weight exercises or running and the occasional yoga sesh.
Ran the numbers, 1300 is a little below BMR for your height and weight, and you're not much overweight according to BMI.
You probably need to increase calories and look towards less aggressive weight lost per week.
What do you have MFP's pounds lost per week set to right now?0 -
I have high chorestorl and I used to eat terribly. I started my fitness journey 4 months ago and lost 18 pounds . I'm 155 and 5,4.My vitamen d is at a 22 and it used to be at a 9. I take vitamen for it. I don't have anemia. I take birth control cause my doc suspects pcos. When I'm not working out I study and work and blah blah blah. I haven't been working out these past two weeks but I usually run or do yoga everyday. I run one day yoga the next. Sometimes instead of run I do weightlifting but I can't really cause my back is all messed up from bad posture I have slight kyphosis omg I write it all down and I'm only 20 but my health is a mess.What's your blood profile reveal? Do you lack iron? Are you getting sufficient rest? How long is your exercise routine per day? What do you do when you're not working out? Are you consuming enough calories?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Like I know my health is blehh but other then go to the doctor which I am but what else can i do for an energy boost. Ima start taking vita me b I didn't get tested for those levels but it's a common definency. Might as well lol . Ima start drinking lemon water I heard it helps0
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Eat enough, eat healthy, drink water, get enough sleep, do some exercise and talk to the doctor about the fatigue. If he's no help, ask another.
I wish you the best!0 -
A pound per week I believeFrancine_rivas wrote: »
Around 1300 on a clean eating day on a cheat day like 1600 maybe a little moreTheOwlhouseDesigns wrote: »How much calories do you eat daily?
I weigh 155 and an 5,4. I tend to work out every other day. Mostly body weight exercises or running and the occasional yoga sesh.
Ran the numbers, 1300 is a little below BMR for your height and weight, and you're not much overweight according to BMI.
You probably need to increase calories and look towards less aggressive weight lost per week.
What do you have MFP's pounds lost per week set to right now?
I try to hit 1500 but usually it's 1200-1400.0 -
Meat and nuts for breakfast. Nothing else. Amazingly effective! Never the same meat or nuts two days in a row.0
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I've noticed an increase in my water really helps if I am fatigued or not.0
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Getting enough sleep too?Francine_rivas wrote: »
I have high chorestorl and I used to eat terribly. I started my fitness journey 4 months ago and lost 18 pounds . I'm 155 and 5,4.My vitamen d is at a 22 and it used to be at a 9. I take vitamen for it. I don't have anemia. I take birth control cause my doc suspects pcos. When I'm not working out I study and work and blah blah blah. I haven't been working out these past two weeks but I usually run or do yoga everyday. I run one day yoga the next. Sometimes instead of run I do weightlifting but I can't really cause my back is all messed up from bad posture I have slight kyphosis omg I write it all down and I'm only 20 but my health is a mess.What's your blood profile reveal? Do you lack iron? Are you getting sufficient rest? How long is your exercise routine per day? What do you do when you're not working out? Are you consuming enough calories?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition[/quote]
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gothicfires wrote: »I focus on protein. You can take a look at my diary. If I could bottle the energy I have I would make a mint and this started June 1st. So I know my energy level is directly related to how I am eating. I don't know enough to say that everyone will get the same result but experiment. See what works for you.
Ya, I upped protein, veggies, and exercise and decreased simple carbs and have lots more energy and am sleeping better.
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I find I have no energy if I am not having enough protein. You especially need more if you work out. I don't work out but I lead an active lifestyle and if I have any less than 50g protein a day then I feel exhausted. Since upping my protein intake to about 80 or 90g a day my energy levels have increased and I've found it easier to lose weight.0
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1. Have bloodwork done to ensure there's not a medical reason for your lack of energy, such as thyroid issue or anemia.
2. Increase protein, decrease empty carbs (That doesn't mean you have to cut sugar out altogether, but try replacing it with more nutrient dense foods)
3. Try supplements: I take a good multi every morning, plus a B complex in the evening. Ashwagandha is also worth a try. It's an an adaptogen, and can improve adrenal gland function, and actually has some solid science to back it up, plus it's cheap, so it's not going to hurt your wallet to try it. Also, if you're not overly sensitive to caffeine, try a pre-workout formula before your workouts for an energy boost.0 -
B-12 ! works for me!0
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Getting enough sleep too?Francine_rivas wrote: »
I have high chorestorl and I used to eat terribly. I started my fitness journey 4 months ago and lost 18 pounds . I'm 155 and 5,4.My vitamen d is at a 22 and it used to be at a 9. I take vitamen for it. I don't have anemia. I take birth control cause my doc suspects pcos. When I'm not working out I study and work and blah blah blah. I haven't been working out these past two weeks but I usually run or do yoga everyday. I run one day yoga the next. Sometimes instead of run I do weightlifting but I can't really cause my back is all messed up from bad posture I have slight kyphosis omg I write it all down and I'm only 20 but my health is a mess.What's your blood profile reveal? Do you lack iron? Are you getting sufficient rest? How long is your exercise routine per day? What do you do when you're not working out? Are you consuming enough calories?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I get 6-8 hours
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i get about 3 to 6 hours and i lost just fine! ( so that is different for every person too)
I really think her goal is to aggressive.... Also it would help if OP opens her diary.0 -
Meat and nuts for breakfast. Nothing else. Amazingly effective! Never the same meat or nuts two days in a row.
dont tell me we have a new woo thing.
Never eat the same meat or nuts two days in a row????? Why? like to see an scientific explanation for that one please.
lolzzzz
I think this goes wrong here..time to leave this thread too?
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Four ideas that help give me more energy for the day:
1. Plenty of Sleep
2. Cold Shower
3. Caffeine
4. Barefoot trail run
Being in caloric deficit that will impact your energy level. Once you hit your goal weight and can eat at maintenance levels your energy levels will improve as well.0 -
sunn_lighter wrote: »
I get 6-8 hoursFrancine_rivas wrote: »
Getting enough sleep too?Francine_rivas wrote: »
I have high chorestorl and I used to eat terribly. I started my fitness journey 4 months ago and lost 18 pounds . I'm 155 and 5,4.My vitamen d is at a 22 and it used to be at a 9. I take vitamen for it. I don't have anemia. I take birth control cause my doc suspects pcos. When I'm not working out I study and work and blah blah blah. I haven't been working out these past two weeks but I usually run or do yoga everyday. I run one day yoga the next. Sometimes instead of run I do weightlifting but I can't really cause my back is all messed up from bad posture I have slight kyphosis omg I write it all down and I'm only 20 but my health is a mess.What's your blood profile reveal? Do you lack iron? Are you getting sufficient rest? How long is your exercise routine per day? What do you do when you're not working out? Are you consuming enough calories?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Most people need 7-9 hours sleep. I second the B-12 and protein, and if your vitamin D is still a little low, try to get a some sun too.
Good luck!
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How much protein should I be getting I don't get too much I don't think I get like 60g
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