Energy level when At Maintenance

mommarnurse

I'm 13 lbs away from my goal weight (which would be 90 lbs total). I've been having issues with energy levels (even though the weight loss has slowed down) being very poor. I'm wondering if from experience anyone can say that their energy picked up after going into Maintenance? I think my body is tired of the 15 month deficit.

LivingtheLeanDream

Are you eating enough? And what's your macros like? Perhaps you need a diet break? ? Fuel your body and your energy levels will soar
I am always bursting with energy and am super active ...the only times I've lacked energy is when I've overdid things which led to burn out.
In the 2 years I've been maintaining that's happened to me twice and lasted few weeks both times. I just needed a proper rest.

Francl27

Decrease your deficit. The less you have to lose, the smaller your deficit should be, or yeah, that's what happens.

AsISmile

Francl27 wrote: »

Decrease your deficit. The less you have to lose, the smaller your deficit should be, or yeah, that's what happens.

This.
You should probably be at a 0.5 lbs loss a week now.

mommarnurse

RunRutheeRun wrote: »

Are you eating enough? And what's your macros like? Perhaps you need a diet break? ? Fuel your body and your energy levels will soar
I am always bursting with energy and am super active ...the only times I've lacked energy is when I've overdid things which led to burn out.
In the 2 years I've been maintaining that's happened to me twice and lasted few weeks both times. I just needed a proper rest.

I'm eating right st around 1500 cals a day (started at 1600) The loss has averaged 1 -1.5 lb per wk. I'm sleeping more than enough. Yes, it's slowed down in the past month. I am now at .5-.75 lb per week. Before I run to the doctor I'd like to see if it's possibly related to the deficit. My metabolism must have slowed (TMI) because I only go #2 every 2-3 days now!that's been for the past 3 months.

LivingtheLeanDream

@mommarnurse Ahh so you're constipated! ! Well that'll reflect a feeling of lethargy/fatigue for sure. ..you need to add more fibre and fruit to get things going again... I find grapefruit and prunes work great for that issue.
And weight loss does slow off the nearer you get to goal. Tighten up your logging, it's amazing how a few extra hundred calories that are unaccounted for does for our weight loss. 1/2 to 1lb loss per week is very acceptable loss.

For me when I was in weight loss mode I was lucky to lose 1/2lb/week but this gal loves to eat as many cals as possible and still lose ( I can lose eating 1900 gross cals / maintain on 2200 / 5ft2"/46yrs / active)

bioklutz

If you have no energy, take a deficit break!

http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/

MissJay75

It's possible you are low in iron, I notice I feel fatigued when my iron is low. Additionally make sure you are getting plenty of protein and healthy fats.

mommarnurse

RunRutheeRun wrote: »

@mommarnurse Ahh so you're constipated! ! Well that'll reflect a feeling of lethargy/fatigue for sure. ..you need to add more fibre and fruit to get things going again... I find grapefruit and prunes work great for that issue.
And weight loss does slow off the nearer you get to goal. Tighten up your logging, it's amazing how a few extra hundred calories that are unaccounted for does for our weight loss. 1/2 to 1lb loss per week is very acceptable loss.

For me when I was in weight loss mode I was lucky to lose 1/2lb/week but this gal loves to eat as many cals as possible and still lose ( I can lose eating 1900 gross cals / maintain on 2200 / 5ft2"/46yrs / active)

You're right. I don't eat enough fruit. In fact, I hardly eat fruit at all. I am not a big fan of the sugary fruitiness of, well, fruit. I can eat vegetables til no tomorrow, though. I might try some fiber supplementing (or force myself to eat fruit!) However, I think I'm still getting enough fiber in general through vegetables and whole grains. So I just don't know.

mommarnurse

MissJay75 wrote: »

It's possible you are low in iron, I notice I feel fatigued when my iron is low. Additionally make sure you are getting plenty of protein and healthy fats.

I hardly ever eat red meat!

PegMoffat

If you are not eating much red meat you may be low in B12 which will also make you feel fatigued.

Unknown

This content has been removed.

MissJay75

Also note that iron supplements can cause constipation, so if that is already a possible issue, you may want to get that straightened out first. One of the easiest and non-invasive things for this is Miralaax. It's a powder you dissolve in any liquid, and you don't even know it's there. No flavor, no grit. It adds water back into your intestines, allowing things to move along better. It's absolutely non-habit forming. Nor will your body adjust to it over time. My daughter has used it daily since she was 2 years old. Works wonders.

I suggest heading to your Dr who can actually test your vitamin & mineral levels, and allow him/her to guide you.

CoachJen71

Yes, Miralax and colase are our friends! I don't each much fruit other than an apple. I get quite a bit of fiber from snacking on Fiber One cereal every day, as well as the Tumaros wraps I make my lunches from.

mommyof4cpa

Where do you live? I've noticed that as daylight starts to fade this time of year my fatigue levels go up without anything else in my life changing.

Also, I take a B12 and D3 vitamin due to low levels of each (per bloodwork when I had my thyroid tested). I know that if I forget for a couple of days (3-4) then my fatigue levels also go up.

mommarnurse

MissJay75 wrote: »

Also note that iron supplements can cause constipation, so if that is already a possible issue, you may want to get that straightened out first. One of the easiest and non-invasive things for this is Miralaax. It's a powder you dissolve in any liquid, and you don't even know it's there. No flavor, no grit. It adds water back into your intestines, allowing things to move along better. It's absolutely non-habit forming. Nor will your body adjust to it over time. My daughter has used it daily since she was 2 years old. Works wonders.

I suggest heading to your Dr who can actually test your vitamin & mineral levels, and allow him/her to guide you.

I have some in my pantry because I also have had to use is on my child. I'm going to try it next time I go more than one day. Thanks I can already tell I'm going to have a hell of a time getting off the last 13 lbs (I've plateaued this past week - yes I know it takes more than a week technically), I can tell. I'm forcing myself to drink way more water and trying to avoid caffeine to keep me going. I think I should get some blood work done.

mommarnurse

mommyof4cpa wrote: »

Where do you live? I've noticed that as daylight starts to fade this time of year my fatigue levels go up without anything else in my life changing.

Also, I take a B12 and D3 vitamin due to low levels of each (per bloodwork when I had my thyroid tested). I know that if I forget for a couple of days (3-4) then my fatigue levels also go up.

I live in Florida. I think the heat actually makes it worse for me! (Maybe cause I don't have to deal with snow?)

nxd10

My energy level never dropped and has been higher since I lost weight. Check water, sleep, and basic health.

mommyof4cpa

mommarnurse wrote: »

I live in Florida. I think the heat actually makes it worse for me! (Maybe cause I don't have to deal with snow?)

Lack of daylight might not be your issue then

Heat is a huge energy drain for me

LastingChanges

mommarnurse wrote: »

I'm 13 lbs away from my goal weight (which would be 90 lbs total). I've been having issues with energy levels (even though the weight loss has slowed down) being very poor. I'm wondering if from experience anyone can say that their energy picked up after going into Maintenance? I think my body is tired of the 15 month deficit.

I am always low on energy if I am not eating enough especially with exercising. Are you exercising? Maybe you aren't eating enough based on how much you are exercising.
I am surprised how many people on MFP survive on low calorie diets with heavy exercising.
Also as others stated get a general blood test, check your vitamin levels. Deficiencies cause fatigue.

LastingChanges

Also try probiotics if you feel your system is slow, that could be a cause of fatigue as well.

MissJay75

mommarnurse wrote: »

MissJay75 wrote: »

Also note that iron supplements can cause constipation, so if that is already a possible issue, you may want to get that straightened out first. One of the easiest and non-invasive things for this is Miralaax. It's a powder you dissolve in any liquid, and you don't even know it's there. No flavor, no grit. It adds water back into your intestines, allowing things to move along better. It's absolutely non-habit forming. Nor will your body adjust to it over time. My daughter has used it daily since she was 2 years old. Works wonders.

I suggest heading to your Dr who can actually test your vitamin & mineral levels, and allow him/her to guide you.

I have some in my pantry because I also have had to use is on my child. I'm going to try it next time I go more than one day. Thanks I can already tell I'm going to have a hell of a time getting off the last 13 lbs (I've plateaued this past week - yes I know it takes more than a week technically), I can tell. I'm forcing myself to drink way more water and trying to avoid caffeine to keep me going. I think I should get some blood work done.

If you have used this for your child, you probably already know this, but for anyone else reading - Miralaax does not work the same way as a lot of laxatives. You don't take a dose and wait a few hours and bingo problem solved. It's not as much for fixing the issue of being constipated as it is of solving the issue of staying regular. It takes about 3 days to work and you take it every day, and never get constipated again. You can adjust the dose depending on how soft you want to be. And if your diet or meds or pregnancy or whatever was causing your constipation tendency changes, you stop taking the Miralaax.

Don't worry about how long the last 13 pounds take mommarnurse. I know it's tough to be patient, so try not to think of goal weight as the finish line. It's just another step. If you think long term, like 5-10 years from now will the weight still be gone, these few months to get to goal seem like small potatoes. You're doing great - keep going strong!

AnnPT77

mommarnurse wrote: »

RunRutheeRun wrote: »

@mommarnurse Ahh so you're constipated! ! Well that'll reflect a feeling of lethargy/fatigue for sure. ..you need to add more fibre and fruit to get things going again... I find grapefruit and prunes work great for that issue.
And weight loss does slow off the nearer you get to goal. Tighten up your logging, it's amazing how a few extra hundred calories that are unaccounted for does for our weight loss. 1/2 to 1lb loss per week is very acceptable loss.

For me when I was in weight loss mode I was lucky to lose 1/2lb/week but this gal loves to eat as many cals as possible and still lose ( I can lose eating 1900 gross cals / maintain on 2200 / 5ft2"/46yrs / active)

You're right. I don't eat enough fruit. In fact, I hardly eat fruit at all. I am not a big fan of the sugary fruitiness of, well, fruit. I can eat vegetables til no tomorrow, though. I might try some fiber supplementing (or force myself to eat fruit!) However, I think I'm still getting enough fiber in general through vegetables and whole grains. So I just don't know.

If you're logging your food, then MFP should be recording your fiber. I had a problem with constipation a few years back, was told to take a fiber supplement. It did not help. Why? I wasn't drinking enough water for the fiber my vegetarian diet was already providing (I've since learned my particular body is very hydration sensitive). Exercise also helped. Some people report constipation happens when they don't get enough fat in their diet.

And if you find you're low in fiber consumption, you should be able to get more via vegetables & grains, if you're selective. I love fruit, but perhaps you could try some fiber-y less sweet ones that you don't usually eat (tart apple? grapefruit?) if that would help.

Even if you do decide to up your calories, do work to resolve the constipation. It has consequences in energy level . . . and for me, in other problems like headaches, increased perceived tension (tightness in the muscles where I like to keep my tension, for example).

Good luck!

mommarnurse

Well, I sure do appreciate all of the advice and comments! For the last two days I have been forcing myself to drink 8-10 cups of water each day. I realized I had only been getting half of that (very busy schedule! Bad, I know!) Don't ask why it took me this long to have that realization but my energy has been increased just in the last day from doing this. Sure, I can't stay away from the bathroom and my urine is clear but I have more energy and it feels so much better.

MissJay75

Glad to hear it! Thanks for reporting back.

AnnPT77

Yes, good news. Don't know why I didn't think to mention that sub-optimal hydration also causes fatigue, but you've underscored that point very well indeed. For at least some people, it becomes possible to tolerate more water with fewer bathroom trips, though it takes some time. To expedite that, the advice I got from a medical professional (for those who are otherwise healthy) is to try to hold the urine - not to the point of extreme discomfort or imminent emergency, but a bit beyond the point where it would just kinda feel good to go. (Hope that's not too graphic!)

mommarnurse

AnnPT77 wrote: »

Yes, good news. Don't know why I didn't think to mention that sub-optimal hydration also causes fatigue, but you've underscored that point very well indeed. For at least some people, it becomes possible to tolerate more water with fewer bathroom trips, though it takes some time. To expedite that, the advice I got from a medical professional (for those who are otherwise healthy) is to try to hold the urine - not to the point of extreme discomfort or imminent emergency, but a bit beyond the point where it would just kinda feel good to go. (Hope that's not too graphic!)

Nope. I'm a nurse, and have held my urine over 13 hrs before (unfortunately!)

Kimbercain70

Possibly your sugar levels are too low. That's usually my problem. If my sugar gets to 80-83, I get bad headaches until I have a small amount of protein like handful of almonds, or a small meal like salmon burger with lettuce and tomatoes. Depends on whenever I last ate.