How to "diet" without feeling so tired all the time?
enchanted777
Posts: 8
5'4" 130 lbs. Trying to maintain 1400 net calories per day. I exercise everyday for around 40 minutes. But I feel so tired all day. I even have difficulty breathing.
How do I lose a few pounds of fat but without feeling that tired & unhealthy?
How do I lose a few pounds of fat but without feeling that tired & unhealthy?
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Replies
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Visit doctor and get bloodwork.0
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Visit doctor and get bloodwork.
Actually I used to have iron deficiency anemia a few years ago. Could that be it??? I think I eat enough iron in my food though.0 -
If you are tired all the time, it may be that you are sick. You should check with your doctor. You may be eating too few calories for your TDEE (total daily energy expenditure) and activity level but it could also mean you are not getting enough nutrients from WHAT you eat. Since your diary isn't open I couldn't take a peek at your diet. If you want me to look and lead you to some information, give me a holler. I'm a retired librarian. Getting folks to the information they need is the sunshine of my life.0
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Visit doctor and get bloodwork.
Actually I used to have iron deficiency anemia a few years ago. Could that be it??? I think I eat enough iron in my food though.
Visit doctor and get blood work. For all you know it could be a thyroid issue. We are not medical professionals.0 -
Blood work will show that.Visit doctor and get bloodwork.
Actually I used to have iron deficiency anemia a few years ago. Could that be it??? I think I eat enough iron in my food though.
Are you eating nutritious foods?0 -
Visit doctor and get bloodwork.
Actually I used to have iron deficiency anemia a few years ago. Could that be it??? I think I eat enough iron in my food though.
YES! Iron deficiency anemia would make you feel exactly like this. I have it and when i need iron i feel like complete crappola and am zapped of any energy.
Edit: so in other words... GO TO THE DOCTOR0 -
Definitely see a doctor. Also low vitamin d can make you tired and thyroid problems.
Are you getting enough sleep? Do you get good sleep - do you snore and maybe have sleep apnea?
Lots of things to consider.
As far as diet is concerned try to eat slow release carbs rather than sugary foods. And lots of lean protein.0 -
If you are tired all the time, it may be that you are sick. You should check with your doctor. You may be eating too few calories for your TDEE (total daily energy expenditure) and activity level but it could also mean you are not getting enough nutrients from WHAT you eat. Since your diary isn't open I couldn't take a peek at your diet. If you want me to look and lead you to some information, give me a holler. I'm a retired librarian. Getting folks to the information they need is the sunshine of my life.
Thank you! But actually my diary consist of "quick added calories" so what I eat isn't written there.
But here's what I usually eat.
Breakfast: cereals with skimmed milk or cheese sandwich
Lunch: Chicken breast + 1 or 2 cups of rice + Veggies or salad + juice
Snack: fruit + cake or candy
Dinner: chicken nuggets and bread
Later: maybe yogurt.0 -
Definitely see a doctor. Also low vitamin d can make you tired and thyroid problems.
Are you getting enough sleep? Do you get good sleep - do you snore and maybe have sleep apnea?
Lots of things to consider.
As far as diet is concerned try to eat slow release carbs rather than sugary foods. And lots of lean protein.
I doubt it's low vit D. I eat a lot of milk & dairy. Actually, I sleep too much. Close to 10 hours!0 -
Please eat more protein0
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You may be eating too few calories for your TDEE (total daily energy expenditure) and activity level but it could also mean you are not getting enough nutrients from WHAT you eat.
Agree. :-)0 -
1. see a doctor
2. see a doctor
3..... yes, see a doctor!
You get vit D from the sun, not much from dairy. I am deficient so take a supplement
You are having a pretty bad processed dinner though, try to stay away from processed foods as much as possible! 0 -
I'm at 1400, I eat what I call super foods. Ex. Oatmeal, eggs, whole grain bakery, yogurt, fruits, veggies, grilled chicken, rice, pasta. I find 1400 such a low number that I have to eat these filling foods to feel energy. There is some more room with the extra exercise calories..0
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If you are tired all the time, it may be that you are sick. You should check with your doctor. You may be eating too few calories for your TDEE (total daily energy expenditure) and activity level but it could also mean you are not getting enough nutrients from WHAT you eat. Since your diary isn't open I couldn't take a peek at your diet. If you want me to look and lead you to some information, give me a holler. I'm a retired librarian. Getting folks to the information they need is the sunshine of my life.
Thank you! But actually my diary consist of "quick added calories" so what I eat isn't written there.
But here's what I usually eat.
Breakfast: cereals with skimmed milk or cheese sandwich
Lunch: Chicken breast + 1 or 2 cups of rice + Veggies or salad + juice
Snack: fruit + cake or candy
Dinner: chicken nuggets and bread
Later: maybe yogurt.
I mean yeah....on 1400 calories you can do better than this....which is most certainly contributing to how you're feeling. Seems that there is a lot of room for improvement here.....which does not have to mean forever, but give yourself a fighting chance. Quality of calories does play a role in how we feel. Also start weighing, measuring, and logging properly. Hit your macros and I bet you will see a difference. Get more protein.
With that being said, if you had problems in the past, do go see your doctor to rule out any medical issues.0 -
Take a look at the "Healthy Eating Plate" to help you design a diet that is better for you. Still in all. see your doctor and get a blood workup.
Healthy Eating Plate: http://www.hsph.harvard.edu/nutritionsource/.0 -
Definitely go see a doctor. You may be getting enough iron and vitamin D in your foods, but your body might not be absorbing them correctly. It could also be vitamin B. A deficiency in vitamin B causes a person to be tired as well. I work in family practice and that is usually the main culprit of lack of energy. You will never know unless you get the blood tests to find out. Since I started eating right and exercising I have a ton of energy - before I was lacking energy, so that should be the case for most of us...
If for some reason you can't get to the doctor to get the blood test, try getting sub-lingual vitamin B12 supplements - your body absorbs them more efficiently. Hope this helps a little. 0 -
In your sample day, I don't see any good sources of iron (chicken is not a good source). Given your history, a lack of iron seems as likely as anything but a blood workup seems in order.0
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If that's your daily food intake you could do way better on your choices. Also have you figured out your BMR? 1400 may not be enough especially if you are eating things like rice, cake, and chicken nuggets.0
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I'm at 1400, I eat what I call super foods. Ex. Oatmeal, eggs, whole grain bakery, yogurt, fruits, veggies, grilled chicken, rice, pasta. I find 1400 such a low number that I have to eat these filling foods to feel energy. There is some more room with the extra exercise calories..
This.0 -
to check for iron on here just go under settings and add iron that will tell you if your eating enough iron.0
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Hi there,
First of all I fail to see where you're getting your iron from!!! If that's what you eat every day, then no wonder you feel like crap. Get some protein into you, and some red meat! Chicken nuggets are not going to give you anything you need to live, and a cheese sandwich for breakfast, same... Get some oats or eggs into you!0 -
If you are tired all the time, it may be that you are sick. You should check with your doctor. You may be eating too few calories for your TDEE (total daily energy expenditure) and activity level but it could also mean you are not getting enough nutrients from WHAT you eat. Since your diary isn't open I couldn't take a peek at your diet. If you want me to look and lead you to some information, give me a holler. I'm a retired librarian. Getting folks to the information they need is the sunshine of my life.
Thank you! But actually my diary consist of "quick added calories" so what I eat isn't written there.
But here's what I usually eat.
Breakfast: cereals with skimmed milk or cheese sandwich
Lunch: Chicken breast + 1 or 2 cups of rice + Veggies or salad + juice
Snack: fruit + cake or candy
Dinner: chicken nuggets and bread
Later: maybe yogurt.
If you logged each item rather than entering them as quick added calories, you would see the nutrients. Quick added calories provides no information except the calories you entered.
You can learn a lot about what you're eating by detailed logging. I resisted logging for quite a while since it seemed difficult and tedious, but before long it was informative, easy and an interesting challenge.0 -
I'm at 1400, I eat what I call super foods. Ex. Oatmeal, eggs, whole grain bakery, yogurt, fruits, veggies, grilled chicken, rice, pasta. I find 1400 such a low number that I have to eat these filling foods to feel energy. There is some more room with the extra exercise calories..
This. Those chicken nuggets and cake/candy are pretty much killing it for you. Also try brown rice instead of white, it's more nutritious. And 1400 might be too low too, do you work out at all?
Also make sure to actually log everything (and weigh everything), you might not be eating what you think if you just eyeball it.0 -
Log accurately
Eat fat... there are essential vitamins that are provide energy, prevent osteoporosis, etc. which are only fat soluble meaning you NEED dietary fat
And try eating more, you could probably benefit more from focusing on composition vs what the scale says which can be done eating pretty close to maintenance as opposed to TDEE-(20, 15, or 10%) and doing resistance training.
Seriously, cut out the quick cal crap. And the chicken nuggets aren't "killing it for you" as some other ignorant user suggested. I eat 1700-1800 calories a day and still have room for things like ice cream alllll while still meeting my macronutrient goals. It can be done. Restrictive dieting aside from food allergies is a waste of time and stressful.0 -
Definitely see a doctor. Also low vitamin d can make you tired and thyroid problems.
Are you getting enough sleep? Do you get good sleep - do you snore and maybe have sleep apnea?
Lots of things to consider.
As far as diet is concerned try to eat slow release carbs rather than sugary foods. And lots of lean protein.
I doubt it's low vit D. I eat a lot of milk & dairy. Actually, I sleep too much. Close to 10 hours!
gotta get blood work checked and see doc....I was tired all the time, slept 10+ hours per day and it turned out I was full on T2D as well as deficient in Vit D....it's about how your body metabolizes what you eat, not so much what you consume as far as figuring out whether you are deficient in one thing or another.
Good luck & I hope it all turns out well :drinker:0 -
Seriously, cut out the quick cal crap. And the chicken nuggets aren't "killing it for you" as some other ignorant user suggested. I eat 1700-1800 calories a day and still have room for things like ice cream alllll while still meeting my macronutrient goals. It can be done. Restrictive dieting aside from food allergies is a waste of time and stressful.
What nutrient value would a chicken nugget have? It's not the calorie issue, it's the fact that pink processed goo dipped in batter and deep fried comes about as close to a nutritional desert as you can get. She'd be healthier eating the box they came in.0 -
I would suggest more protein (deli turkey rolled around a piece of brie, hard-boiled egg) and healthy fats ( avocado, scramble an egg in coconut oil, etc.)
I will also suggest some bloodwork from a doctor who is willing to talk about/ has knowlege of how nutrition affects the body (seems a lot don't!!). I see a doc who practices integrative medicine for my chronic Lyme and I've learned that I have really low vitamin D and have gluten and dairy sensitivities.0 -
Seriously, cut out the quick cal crap. And the chicken nuggets aren't "killing it for you" as some other ignorant user suggested. I eat 1700-1800 calories a day and still have room for things like ice cream alllll while still meeting my macronutrient goals. It can be done. Restrictive dieting aside from food allergies is a waste of time and stressful.
What nutrient value would a chicken nugget have? It's not the calorie issue, it's the fact that pink processed goo dipped in batter and deep fried comes about as close to a nutritional desert as you can get. She'd be healthier eating the box they came in.
Well, it has calories so it at the very least has macronutrients in it. I get your point but saying that the chicken nuggets are the biggest problem is a far cry from the truth. If she understood TDEE and a more goal oriented macronutrient break down, or at the very least actually tracked her calories instead of guesstimating with quick cals and no nutritional data she'd be lightyears ahead of where she is now and also ahead of where she would be if she just started thinking that things like chicken nuggets are "killing" her diet/progress.
"Once our nutrient needs are met, we don’t get extra credit for eating more nutritious food!" - Eric Helms
*Edited for typos and formatting of picture.0 -
You either need to increase your calories, change the foods you eat (refined carbs = horrible for energy!), get more sleep, rest your body, exercise less or change your exercise. I highly recommend yoga to help you learn to breathe. Or Google 'diaphragmatic breathing' and get into the habit of doing that 24/7.
Oh! And most importantly, DRINK WATER! Water is more important than food, I once read this thing that said our bodies react to thirst faster than hunger. Consciously we might not recognise the symptoms, but physiologically our bodies do. Your fatigue could simply be a sign of dehydration.0
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