Am I tired because I'm losing weight too fast?

mirrinias

Hi everyone,

I am a female who is just under 5'2", 22 years old and I lead a relatively sedentary lifestyle. My fitness pal has me set at 1200 calories per day in order to lose 2 lbs per week. I accepted this because I have a lot of weight to lose and a petite frame.

However, I have lost 5.2 lbs in the span of 4 days. On July 6 I weighed 226, today I weigh 220.8. This seems great, but I am utterly exhausted. This weekend I walked a total of 5.7 mi, and biked for 3, which is an unusual amount of exercise for me, but today, I'm so tired that one flight of stairs was an effort this morning.

My other thoughts for why I'm so tired were that I'm not getting enough sleep (true, but I've gotten less sleep before and not been this tired) and that I might be getting sick (although I feel fine other than the unusual exhaustion.

So what do you think? Am I tired because I lost weight too fast? Or are other factors the culprit?

Thanks.

ladynocturne

This website is designed so that the number it gives you already contains your deficit for the day. If you exercise, you need to log it and eat those calories so that you maintain a safe deficit.

Are you doing this already or are you eating only 1200 calories a day no matter how active you are?

psuLemon

Hi everyone,

I am a female who is just under 5'2", 22 years old and I lead a relatively sedentary lifestyle. My fitness pal has me set at 1200 calories per day in order to lose 2 lbs per week. I accepted this because I have a lot of weight to lose and a petite frame.

However, I have lost 5.2 lbs in the span of 4 days. On July 6 I weighed 226, today I weigh 220.8. This seems great, but I am utterly exhausted. This weekend I walked a total of 5.7 mi, and biked for 3, which is an unusual amount of exercise for me, but today, I'm so tired that one flight of stairs was an effort this morning.

My other thoughts for why I'm so tired were that I'm not getting enough sleep (true, but I've gotten less sleep before and not been this tired) and that I might be getting sick (although I feel fine other than the unusual exhaustion.

So what do you think? Am I tired because I lost weight too fast? Or are other factors the culprit?

Thanks.

It's probably a combination of too few calories for your body and the types of food you are eating. 1200 is not a lot of calories and if you are any type of active, it will not be a enough. Can you open your diary.

Pearsquared

Perhaps it's a combination of not-quite-enough sleep and not-quite-enough calories. You could probably run just fine on one or the other, but together, it can really take a body down. Like ladynocturne said, be sure to eat back your exercise calories. I generally eat them back at least partially.

Calliope610

It may be that you are tired b/c your body is exerting itself more than usual. When I started walking regularly, I had to get to bed 1-2 hrs early for about a week or two until my body became used to the physical activity.

Now a unsolicited suggestion > set your weight loss goal to 1lb/week. This will give you more daily calories, will be better for your body and will be much more sustainable in the long run than restricting your caloric intake to only 1200 cals/day.

Also, are you eating back your exercise calories?

jamiesillimandunn

that first poundage lost was most likely water weight , I think you would want you calories to be a bit higher than 1200 though that alone will make you tired !

mirrinias

On saturday I ate 1747 calories to make up for the walk, on Sunday I ate 1276 to make up for the bike ride (too low, I know. There was no good way for me to calculate it because I rode downhill 1.5 miles, uphill 0.25 miles, and walked uphill 1.25 miles).

I'll tell you the truth: I don't trust myfitnesspal's accuracy when it comes to exercise. The reason is I will burn more calories at my weight just walking than someone at a healthy weight. Even so, I think myfitnesspal overestimates exercise calories.

Hezzietiger1

ur tired bc your body is adjusting to the lower calories... stick it out a week and you will adjust. Much of that weight u lost was just water weight.

ladynocturne

On saturday I ate 1747 calories to make up for the walk, on Sunday I ate 1276 to make up for the bike ride (too low, I know. There was no good way for me to calculate it because I rode downhill 1.5 miles, uphill 0.25 miles, and walked uphill 1.25 miles).

I'll tell you the truth: I don't trust myfitnesspal's accuracy when it comes to exercise. The reason is I will burn more calories at my weight just walking than someone at a healthy weight. Even so, I think myfitnesspal overestimates exercise calories.

Yes for some activities MFP does overestimate burn. A lot of people choose to eat between 50%-80% of their exercise calories. If you are really feeling weak and tired, you could calculate your BMR and eat that + exercise calories, that will provide you a smaller deficit for weight loss and you might find yourself feeling a lot better, maybe 2lbs a week is just too much.

TeaBea

I think it's a combination (as others have said). In the beginning it's tough to get the right foods in, there's a learning curve. Because your are petite, 1200 + exercise calories may be enough, but because that is such a low number you need to really make every calorie count.

The poster that said to lower your goal to 1 pound a week (or at least 1.5 pounds) .... has the right idea. Your goal needs to be where you are the most comfortable .... you're in this for the long run.

mirrinias

I think I'm going to lower my intended weight loss to 1 lb per week and see how that goes. I was also considering doing 1200 calories during the week, when I am working and it's easier to maintain, and eating 1500 + exercise on weekends when it's harder for me to leave food alone.

And I opened my diary also.

healthygreek

I think it would really help your energy levels if you eliminate most of the processed "food" in your day and tried lots more veggies, proteins, olive oil, nuts and nut butters, yoghurts, etc. also make sure you're drinking lots of water especially since you're exercising more. Dehydration can make you feel exhausted. Eat back at least 1/2 to 3/4 of your exercise calories in the above mentioned foods and you will still lose steadily.

mirrinias

I think it would really help your energy levels if you eliminate most of the processed "food" in your day and tried lots more veggies, proteins, olive oil, nuts and nut butters, yoghurts, etc. also make sure you're drinking lots of water especially since you're exercising more. Dehydration can make you feel exhausted. Eat back at least 1/2 to 3/4 of your exercise calories in the above mentioned foods and you will still lose steadily.

I agree. However, I'm stuck. I have no oven or range to work with, only a microwave and rice cooker. I also have a crock pot, but I've stopped using it for chicken because it gets slimy, smells like death and doesn't taste good. I'm going to do potatoes in it this weekend though. I do not have a freezer to keep meats or other frozen food, and my fridge is barely big enough to hold leftovers. My fridge has a tiny icebox that's ok to store one or two lean cuisines, but I don't consider it safe to store fresh foods in for more than one day. Sounds like excuses, I know, but if you lived without a way to cook and a way to buy things in bulk (I have to take the bus and walk everywhere) I guarantee you'd be eating more processed foods.

I could definitely improve on veggies though. I don't like them much and tend to eat fruit instead I know that's a terrible excuse. As for nuts, I like them, but they're kind of high calorie for a small amount, aren't they? Same with nut butters? Yogurts give me unpleasant GI side effects and I can't eat them.

Water's not an issue, thankfully. I drink more than anyone I know and I always have a 24 oz water bottle with me which is refilled probably 6-7 times daily, plus the tea I drink (without sugar or milk).

MinnieInMaine

Wow, that is tough! Sound like your crock pot is crapping the bed and the heat setting is far too low if the meat is basically just sitting and festering instead of cooking. Could you afford to get a new one? Also look into recipes for cooking other things in your rice cooker. Maybe a big batch of oatmeal that would last the week? Seems like I read something about that recently...

Aha! Found an article that might be a good start:
http://www.nytimes.com/2008/10/01/dining/01rice.html?pagewanted=all&_r=0

Could you buy a rotisserie chicken that would last a couple days in your little fridge? Might not be the best option but paired with some fresh veg it'd be better than frozen meals anyway. I don't know about you but those things just don't stick with me at all!

Yes nuts and nut butter are high calorie but they're good for you - healthy fats and protein that's good and filling. Just keep your portions under control.

As far as exercise calories go, yes many listing are overestimated but to be safe, just recalc what MFP gives you and go with 1/2 to 2/3rds of that number. Changing your weekly weight loss goal to 1 pound will help too. With the amount of weight you have to lose, your body can handle a slightly higher deficit but you also want to make sure you're getting plenty of nutrients.
Along with the fresh veg, pick up some fruit to snack on too.

Good luck and I hope you can get into a better situation soon that will allow you better meal planning/cooking!

mirrinias

Wow, that is tough! Sound like your crock pot is crapping the bed and the heat setting is far too low if the meat is basically just sitting and festering instead of cooking. Could you afford to get a new one? Also look into recipes for cooking other things in your rice cooker. Maybe a big batch of oatmeal that would last the week? Seems like I read something about that recently...

Aha! Found an article that might be a good start:
http://www.nytimes.com/2008/10/01/dining/01rice.html?pagewanted=all&_r=0

Could you buy a rotisserie chicken that would last a couple days in your little fridge? Might not be the best option but paired with some fresh veg it'd be better than frozen meals anyway. I don't know about you but those things just don't stick with me at all!

Yes nuts and nut butter are high calorie but they're good for you - healthy fats and protein that's good and filling. Just keep your portions under control.

As far as exercise calories go, yes many listing are overestimated but to be safe, just recalc what MFP gives you and go with 1/2 to 2/3rds of that number. Changing your weekly weight loss goal to 1 pound will help too. With the amount of weight you have to lose, your body can handle a slightly higher deficit but you also want to make sure you're getting plenty of nutrients.
Along with the fresh veg, pick up some fruit to snack on too.

Good luck and I hope you can get into a better situation soon that will allow you better meal planning/cooking!

Wow, thanks for being so understanding of my situation. Not everyone is, and not everyone is able to understand that I can't just move, I am low income.

I'm sad to hear that means my crockpot isn't working right ;_; I can't get a new one, it was a Christmas gift and I live paycheck to paycheck. Thanks for the article. I could buy a rotisserie chicken as long as it's cold. I have to rely on food stamps these days.

vienna_h

just putting this out there but, how is your iron?

it's common for women to be somewhat iron deficient, and that can make you get really tired really fast. this is especially true if you are on your period, since this makes you lose iron.

mirrinias

just putting this out there but, how is your iron?

it's common for women to be somewhat iron deficient, and that can make you get really tired really fast. this is especially true if you are on your period, since this makes you lose iron.

That's a good question! I have no idea! Probably wouldn't hurt to supplement that a bit. What foods can you get it from, too? I have PCOS, so I usually don't have periods, although I had a 'freak' period last month. It'll probably start up again now that I'm losing weight too. Thanks!

QuilterInVA

Exercise gives you energy.

mirrinias

Exercise gives you energy.

Not if you're so tired it's all you can do to not lay on the floor at work and sleep for 8 hours.

itsgoaltime

ur tired bc your body is adjusting to the lower calories... stick it out a week and you will adjust. Much of that weight u lost was just water weight.

Awesome answer

Calliope610

Wow, that is tough! Sound like your crock pot is crapping the bed and the heat setting is far too low if the meat is basically just sitting and festering instead of cooking. Could you afford to get a new one? Also look into recipes for cooking other things in your rice cooker. Maybe a big batch of oatmeal that would last the week? Seems like I read something about that recently...

Aha! Found an article that might be a good start:
http://www.nytimes.com/2008/10/01/dining/01rice.html?pagewanted=all&_r=0

Could you buy a rotisserie chicken that would last a couple days in your little fridge? Might not be the best option but paired with some fresh veg it'd be better than frozen meals anyway. I don't know about you but those things just don't stick with me at all!

Yes nuts and nut butter are high calorie but they're good for you - healthy fats and protein that's good and filling. Just keep your portions under control.

As far as exercise calories go, yes many listing are overestimated but to be safe, just recalc what MFP gives you and go with 1/2 to 2/3rds of that number. Changing your weekly weight loss goal to 1 pound will help too. With the amount of weight you have to lose, your body can handle a slightly higher deficit but you also want to make sure you're getting plenty of nutrients.
Along with the fresh veg, pick up some fruit to snack on too.

Good luck and I hope you can get into a better situation soon that will allow you better meal planning/cooking!

Wow, thanks for being so understanding of my situation. Not everyone is, and not everyone is able to understand that I can't just move, I am low income.

I'm sad to hear that means my crockpot isn't working right ;_; I can't get a new one, it was a Christmas gift and I live paycheck to paycheck. Thanks for the article. I could buy a rotisserie chicken as long as it's cold. I have to rely on food stamps these days.

Are there any resale/thrift shops near you? Maybe you can get a working crock pot for a couple bucks?

JenWalston

MFP does have some calorie burns that seem high. When a calorie burn seems high, I double check it with another source. You will burn more calories at a higher weight however.

When I was in college, I got to where I was tired all the time...doctors told me I wasn't eating enough. You might want to try adding just one extra snack, 100 or so calories, and see if that helps.

vienna_h

just putting this out there but, how is your iron?

it's common for women to be somewhat iron deficient, and that can make you get really tired really fast. this is especially true if you are on your period, since this makes you lose iron.

That's a good question! I have no idea! Probably wouldn't hurt to supplement that a bit. What foods can you get it from, too? I have PCOS, so I usually don't have periods, although I had a 'freak' period last month. It'll probably start up again now that I'm losing weight too. Thanks!

Under the "reports" tab, you can get a chart of the iron you've been eating (if you log all your meals), it'll give you an idea of the iron you are getting from your diet. however, it is misleading, because it counts heme and non-heme iron equally. Heme iron is easily absorbed by the body, non-heme isn't. for example, a steak may have less iron than spinach, but the steak is heme and the spinach is non-heme, so your body absorbs way more iron from steak than spinach.

That being said, what matters is how much iron is in your blood and in your iron stores (known as ferretin).

I stopped getting my period too, I have endometriosis so I started taking continuous birth control to not bleed anymore, yet a year later a blood test showed my ferretin to be down to only 8! (the normal range is 20-300, women should be around 150 and men around 250, and most people get tired if under 50). If you think you may have low iron, you need a blood test to check your iron, transferin and ferretin levels.

sc10985

Do you like protien shakes? The powder keeps for a long time, and I'm pretty sure you can buy it at the grocery store with your food stamps. Also protien bars (although the ones that aren't glorified candy bars aren't the best tasting things in the world), and there are lots of other fruit/nut bars usually in the same section with the protien stuff. String cheese doesn't take up a ton of room in the fridge, you could pair that with a piece of fruit for a snack. I've been to a lot of thrift shops and they almost ALWAYS have some sort of hot plate or portable range for sale. Also, you can check craigslist for a hot plate or new crockpot!

mirrinias

Under the "reports" tab, you can get a chart of the iron you've been eating (if you log all your meals), it'll give you an idea of the iron you are getting from your diet. however, it is misleading, because it counts heme and non-heme iron equally. Heme iron is easily absorbed by the body, non-heme isn't. for example, a steak may have less iron than spinach, but the steak is heme and the spinach is non-heme, so your body absorbs way more iron from steak than spinach.

That being said, what matters is how much iron is in your blood and in your iron stores (known as ferretin).

I stopped getting my period too, I have endometriosis so I started taking continuous birth control to not bleed anymore, yet a year later a blood test showed my ferretin to be down to only 8! (the normal range is 20-300, women should be around 150 and men around 250, and most people get tired if under 50). If you think you may have low iron, you need a blood test to check your iron, transferin and ferretin levels.

Woah. I just checked, and I am eating less than half of what I need. I am willing to bet that is a contributor!

mirrinias

Do you like protien shakes? The powder keeps for a long time, and I'm pretty sure you can buy it at the grocery store with your food stamps. Also protien bars (although the ones that aren't glorified candy bars aren't the best tasting things in the world), and there are lots of other fruit/nut bars usually in the same section with the protien stuff. String cheese doesn't take up a ton of room in the fridge, you could pair that with a piece of fruit for a snack. I've been to a lot of thrift shops and they almost ALWAYS have some sort of hot plate or portable range for sale. Also, you can check craigslist for a hot plate or new crockpot!

I do like protein shakes, but I haven't had much success feeling full from them. Same with protein bars. Love string cheese, forgot to get some last time!

stealthq

If you're in the U.S., try freecycle.org. You can probably find decent cooking appliances on there for free. If there aren't any posted now, you can post a request. If I were you, I look for a toaster oven AND a crockpot.

vienna_h

Do you like protien shakes? The powder keeps for a long time, and I'm pretty sure you can buy it at the grocery store with your food stamps. Also protien bars (although the ones that aren't glorified candy bars aren't the best tasting things in the world), and there are lots of other fruit/nut bars usually in the same section with the protien stuff. String cheese doesn't take up a ton of room in the fridge, you could pair that with a piece of fruit for a snack. I've been to a lot of thrift shops and they almost ALWAYS have some sort of hot plate or portable range for sale. Also, you can check craigslist for a hot plate or new crockpot!

I do like protein shakes, but I haven't had much success feeling full from them. Same with protein bars. Love string cheese, forgot to get some last time!

They tend to be high in iron though!