Why am I so tired?
ilovefastcarstoo
Posts: 115 Member
I've started this journey last Wednesday. MFP says I need to eat 1200 cals a day to reach my deficit for 2 lb weight loss per week. I'd like to lose 40 pounds total. I have been watching what I'm eating and only working out maybe 20-30 minutes a day. Nothing super intense. But I'm feeling super tired after only a couple hours of waking up. Any ideas what is making me so tired?
0
Replies
-
Are you eating back your exercise calories?
How active are you beyond your exercise?
Are you getting proper nutrition?
Are you properly hydrated?
Have you changed your sleeping patterns to fit in your workouts?
Do you realize that Spring Forward basically results in jet lag while you adjust to the daylight hours?
0 -
You are likely not eating enough. A two pound goal is really aggressive and is generally for someone with a lot more weight to lose. Are you eating an extra 100 calories for that exercise, too? That's the way this site is intended to be used. Just because there is an option to lose two pounds doesn't mean it's right for you. I did the same thing. I was miserable and stopped losing. When I increased my calories, I felt normal again and started losing again.
Go back to your Home/Goals and change your goals to "Lose 1 pound per week." You'll be given more calories. Eat them! Food is fuel. Listen to your body.0 -
concordancia wrote: »
Do you realize that Spring Forward basically results in jet lag while you adjust to the daylight hours?
0 -
cmriverside wrote: »You are likely not eating enough. A two pound goal is really aggressive and is generally for someone with a lot more weight to lose. Are you eating an extra 100 calories for that exercise, too? That's the way this site is intended to be used. Just because there is an option to lose two pounds doesn't mean it's right for you. I did the same thing. I was miserable and stopped losing. When I increased my calories, I felt normal again and started losing again.
Go back to your Home/Goals and change your goals to "Lose 1 pound per week." You'll be given more calories. Eat them! Food is fuel. Listen to your body.
Totally agree with this. I know if my calories are too low for a few days I end up tired and cranky.
0 -
It sounds like your goals of 2 pounds a week are way too aggressive. Remember, you're trying to make lifetime changes, and those take more time than a couple months. You probably cut out way too much right away and your body is rebelling. This was my downfall numerous times. It wasn't until I started slowly making changes that I felt better and the weight started coming off easily.
You might start eating closer to what you were eating before, just log everything for a week, and then cut out 100 daily calories per week until you're at the loss you want. Once you log everything for a week, it's a lot easier to see where you can make healthy changes. And yes, eat back at least half of your exercise calories.
0 -
ilovefastcarstoo wrote: »I've started this journey last Wednesday. MFP says I need to eat 1200 cals a day to reach my deficit for 2 lb weight loss per week. I'd like to lose 40 pounds total. I have been watching what I'm eating and only working out maybe 20-30 minutes a day. Nothing super intense. But I'm feeling super tired after only a couple hours of waking up. Any ideas what is making me so tired?
Pound per week goals
75+ lbs set to lose 2 lb range
Between 40 - 75 lbs set to lose 1.5 lb range
Between 25-40 lbs set to lose 1 lb range
Between 15-25 lbs set to lose 1 -.50 lb range
Less than 15 lbs set to lose 0.5 lbs range
0 -
@ilovefastcarstoo as an old man this has been a struggle but time is on your side.
Considering going to only 0.5 pounds per week and adjust to your new way of eating, logging, etc. Once you prove to yourself you can do this thing then try to lose at the rate of 1 pound per week.
You must get losing weight out of your head as a goal and make your goal to be improving your health for life. Where you take 6 months or 6 years to reach your goal is not as important as reaching your goal.
Welcome to MFP forums.0 -
Are you getting enough nutrients and drinking enough water?
Do you drink coffee or green tea? A small cup or half cup really does wonders.
And are you sleeping enough?0 -
I'm always tired but I'm carb depleted a lot0
-
GaleHawkins wrote: »@ilovefastcarstoo as an old man this has been a struggle but time is on your side.
Considering going to only 0.5 pounds per week and adjust to your new way of eating, logging, etc. Once you prove to yourself you can do this thing then try to lose at the rate of 1 pound per week.
You must get losing weight out of your head as a goal and make your goal to be improving your health for life. Where you take 6 months or 6 years to reach your goal is not as important as reaching your goal.
Welcome to MFP forums.
Well said sir. 0 -
What time are you waking up, when are you working out and what are you doing 2 or 3 hours after waking up?0
-
Rick_Nelson81 wrote: »What time are you waking up, when are you working out and what are you doing 2 or 3 hours after waking up?
What does what you are doing 2-3 hours after waking up have anything to do with being tired?0 -
I usually always wake up around 5 or 6am. On days I work I've been waking up at 5am so I can fit in a small 20-30 minute Weightlift workout or cardio like Zumba. I commute to work and start at 7am. I'm pretty much on my feet til around 9 when I can have a snack. I've been eating around every 3 hours. No coffee until today which was very small glass. I thought at first me being tired was the sugar detox but it's lasted longer than it should if that's the case. I had a good day yesterday but afternoon rolls around and I feel like I could fall asleep. I don't workout unless it's in the morning. I've been going to bed around 10pm or 11pm. I wasn't eating my exercise calories but I wasn't really burning much either since it wasn't super intense or long.0
-
- Go to bed earlier
- Eat more and more thoughtfully
- Open your diary
0 -
Since you are on your feet at work, have you set your activity level above sedentary?0
-
I set it for lightly active. What do you guys have as your weight loss goal per week?0
-
My goal is set to the max (I think 2 lbs. per week) but my actual goal is 5 lbs. per week. I weight 230, so that's about 2% (same as biggest loser standard). My recommended calorie intake is like 1900 per day, which is pretty low for a dude IMO, but I feel fine, actually I feel great.
Regarding your initial post, really push hard during your workout (maybe try HIIT) instead of Zumba, or really try to put some energy into the movements, you should feel at least a little winded. After your workout, take a hot shower, followed by a cold rinse, just to feel refreshed, for a minute or two. You'll generate more energy for the day and feel supercharged!0 -
Thanks everyone for the advice. I'm going to change my goals under MFP to lose 1 lb per week. I'll try that for a week and see how I feel. I'm guessing I was too aggressive with the calorie deficit all a sudden on my body. I don't remember ever tracking calories before. I usually only did paleo diets or low carb with high protein amounts and healthier food options; fruits/ veggies, meat, little to no fast food etc. That's basically what I'm eating now with the addition of counting/ logging everything in. I'd also like to only weigh in once a week so ups and downs in my weight aren't so discouraging like they were in the past. I'm determined to lose the weight and get in better shape this time! Good luck to everyone feel free to send more advice a long the way... 0
-
Because you're eating 1200 calories per day. I'd be comatose at that calorie intake. Either that or exhausted and hangry as hell.
Short answer: More food + slower weight loss = happiness.0 -
Eat your exercise calories back, and don't be afraid of carbs, as long as it all fits into your calorie count.
I've heard of people who suddenly cut carbs out being more tired and hungry than before the switch.0 -
Rick_Nelson81 wrote: »My goal is set to the max (I think 2 lbs. per week) but my actual goal is 5 lbs. per week. I weight 230, so that's about 2% (same as biggest loser standard). My recommended calorie intake is like 1900 per day, which is pretty low for a dude IMO, but I feel fine, actually I feel great.
What the hell?!?!?!?! You know there's a REASON 2lbs a week is the maximum MFP will give you, right?! That's because it's the maximum recommended healthy rate of loss. 5lbs a week is extremely unhealthy ESPECIALLY for someone your size!
You know The Biggest Loser is a scam TV "reality" show, right? Their weeks are actually like 10 days and they push unsustainable weight loss, particularly water weight, in the name of "progress" that looks good for the TV cameras. Most of the contestants actually gain all the weight back after the show!0 -
cmriverside wrote: »You are likely not eating enough. A two pound goal is really aggressive and is generally for someone with a lot more weight to lose. Are you eating an extra 100 calories for that exercise, too? That's the way this site is intended to be used. Just because there is an option to lose two pounds doesn't mean it's right for you. I did the same thing. I was miserable and stopped losing. When I increased my calories, I felt normal again and started losing again.
Go back to your Home/Goals and change your goals to "Lose 1 pound per week." You'll be given more calories. Eat them! Food is fuel. Listen to your body.
@cmriverside I did the same thing too. I lost on 1200 but I was tired and miserable. The discovery that I could/should be eating more was awesome.
I set my calorie goals manually now, as calculated here, so I haven't used the MFP system since I started but does it really still not outline the reasonable goals? That's ridiculous.0 -
Rick_Nelson81 wrote: »My goal is set to the max (I think 2 lbs. per week) but my actual goal is 5 lbs. per week. I weight 230, so that's about 2% (same as biggest loser standard). My recommended calorie intake is like 1900 per day, which is pretty low for a dude IMO, but I feel fine, actually I feel great.
I blame the Biggest Loser for many posters' overly aggressive weight loss goals. I did the same thing...for about a day...then realized it was silly to use a "reality" show as a model.
0 -
AlisonH729 wrote: »cmriverside wrote: »You are likely not eating enough. A two pound goal is really aggressive and is generally for someone with a lot more weight to lose. Are you eating an extra 100 calories for that exercise, too? That's the way this site is intended to be used. Just because there is an option to lose two pounds doesn't mean it's right for you. I did the same thing. I was miserable and stopped losing. When I increased my calories, I felt normal again and started losing again.
Go back to your Home/Goals and change your goals to "Lose 1 pound per week." You'll be given more calories. Eat them! Food is fuel. Listen to your body.
@cmriverside I did the same thing too. I lost on 1200 but I was tired and miserable. The discovery that I could/should be eating more was awesome.
I set my calorie goals manually now, as calculated here, so I haven't used the MFP system since I started but does it really still not outline the reasonable goals? That's ridiculous.
I don't know if MFP has changed its Goal wizard or not. There definitely should be a warning about that two pound setting. It's not a perfect system. No such thing exists. There are so many knowledgeable people in the forums that good information is here if someone asks.
Really though, I think we each learn this in our own time. Discomfort is an excellent teacher, no? Scooby uses TDEE, doesn't it? Same/same, just a different way to get there. The calculations MFP uses are better and more precise in my opinion because the ability to eat more or less due to exercise is really useful to people who don't exercise every day or who exercise infrequently or at different rates on different days. It allows me the flexibility to eat less on days when I don't exercise. Using TDEE I would be locked in to a set amount of exercise. It's all in how each person prefers to do their calculations and how they view the process and what's easiest for them. It comes out the same.
At the end of week I still do a Net Calories total/average - because I'm not a robot and I don't always eat within goal. Sometimes I'm over or under on a daily basis, but I'm pretty good about listening to my body now and eating intuitively. That was NOT the case when I first started though. My hunger signals were all messed up due to years of unhealthy eating and being obese. It's much easier now than in the beginning, for sure.
I like the flexibility of MFP's formula. MFP has worked really well for me for nine years. I lost the weight, and I've kept it off. I've learned a lot over that time.
0 -
I just hate seeing people posting about being on X number of calories and struggling because they don't realize it's most likely too low. This topic comes up so frequently I really think MFP needs a 'Getting Started' summary on their guided goals page.
Yeah its pretty much the same. I like the Scooby calculator because it lays out some additional numbers and makes it a little easier to play around with your goals and see how those numbers change. From there I manually input nice round number into MFP. But that's just my preference.
0 -
Today, I was more relaxed with what I ate and I also ate 1650 cals instead of 1200. I felt much more like myself today and felt it was very doable. It seems like the weight loss will take a much longer time but I was thinking maybe I could do a day a week where I eat a little less than 1650 if I feel fine or workout more. I know it's hard not to get stuck on the scale, so I'm thinking maybe I should weigh in once a week or biweekly. Any experiences with that?0
-
ilovefastcarstoo wrote: »Today, I was more relaxed with what I ate and I also ate 1650 cals instead of 1200. I felt much more like myself today and felt it was very doable. It seems like the weight loss will take a much longer time but I was thinking maybe I could do a day a week where I eat a little less than 1650 if I feel fine or workout more. I know it's hard not to get stuck on the scale, so I'm thinking maybe I should weigh in once a week or biweekly. Any experiences with that?
Two thoughts. If you weigh daily, you get heads up if you are not progressing. You can fix things quicker. If you weigh weekly and see if you are not making any progress or very little progress you reaction time will be slower to fix things. But if you get hung up on the scale and cannot stand the fluctuations then do it weekly.
0 -
ilovefastcarstoo wrote: »Today, I was more relaxed with what I ate and I also ate 1650 cals instead of 1200. I felt much more like myself today and felt it was very doable. It seems like the weight loss will take a much longer time but I was thinking maybe I could do a day a week where I eat a little less than 1650 if I feel fine or workout more. I know it's hard not to get stuck on the scale, so I'm thinking maybe I should weigh in once a week or biweekly. Any experiences with that?
How often you weigh is a personal decision. I weigh daily with the realization that the number is going to vary depending on many factors. If you obsess with that number and can't emotionally handle the number going up occasionally, then daily is not for you. Many people use apps that track daily fluctuations that will ultimately show a downward trend. This should be a sustainable lifetime journey for you. Listen to your body, it will tell you if you are not giving yourself enough nutrition. I vary my calorie intake from day to day, always keeping a deficit, just not as much some days. That seems to work for me.0 -
ilovefastcarstoo wrote: »Today, I was more relaxed with what I ate and I also ate 1650 cals instead of 1200. I felt much more like myself today and felt it was very doable. It seems like the weight loss will take a much longer time but I was thinking maybe I could do a day a week where I eat a little less than 1650 if I feel fine or workout more. I know it's hard not to get stuck on the scale, so I'm thinking maybe I should weigh in once a week or biweekly. Any experiences with that?
I know if I try to restrict eventually I end up over-eating because restricting doesn't work. If I'm miserable and hangry I'm going to yoyo between eating too much and not enough. Ask me how I know this.
It is far easier when you are comfortable. Lots of people just give up because they can't sustain a low calorie diet (like 1200.) 1600 Net Calories is totally doable, it's what I eat every day. Day in day out - for years. I still have a day here and there where I eat much more - like a special occasion. I just had to learn that Tuesday isn't a special occasion and I had to pass on some pieces of cake if I couldn't fit them in the plan. I had to stop eating emotionally, too. If hunger isn't the problem, food isn't the solution. A lot of this is psychological and I had to come up with ways to say, "No," both to other people (who meant well) and to myself. Once I learned how much food I truly needed to feel decent, it was much easier.
As far as it taking longer, it is supposed to. I think you will find that you will likely lose more quickly than you think if you are just consistent and keep getting some exercise. I agree there will be days when you aren't going to hit all your calories. That happens to me on heavier exercise days, too. What you want is to lose weight and still be healthy and happy. If you are miserable, it's really hard to adhere to a plan. Really hard.
I think weighing daily is good IF you don't let the scale dictate your mood. Having a good data-set makes this easier to sort out number-wise for weight loss and later for successful maintenance. I usually stop daily weighing when I hit goal and can maintain my weight for quite some time by weighing myself once a week. I have a yearly gain over the winter and have to lose 5-8 pounds every Spring. It seems to be pretty common, so right now I'm back on weighing daily for a while. It's up and down even though I am consistent in my weighing of food and logging religiously right now. It's just the way it goes. I don't let the little "ups" get to me.
0 -
Rick_Nelson81 wrote: »My goal is set to the max (I think 2 lbs. per week) but my actual goal is 5 lbs. per week. I weight 230, so that's about 2% (same as biggest loser standard). My recommended calorie intake is like 1900 per day, which is pretty low for a dude IMO, but I feel fine, actually I feel great.
What the hell?!?!?!?! You know there's a REASON 2lbs a week is the maximum MFP will give you, right?! That's because it's the maximum recommended healthy rate of loss. 5lbs a week is extremely unhealthy ESPECIALLY for someone your size!
You know The Biggest Loser is a scam TV "reality" show, right? Their weeks are actually like 10 days and they push unsustainable weight loss, particularly water weight, in the name of "progress" that looks good for the TV cameras. Most of the contestants actually gain all the weight back after the show!
I've heard most people say the same thing, and it may be overly-aggressive, but my cravings are under control, my body fat % is going down according to the calipers I use (some of that may be water weight I admit) but I'm not dehydrated, I urinate normally and it's not dark, in fact it's straw, and I have energy to do weight-lifting and cardio (some steady-state and some HIIT). If I felt like crap, I would back off, but I have more energy and feel better than I have in a long time.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions