Lack of Energy!

LaraRN

Hi,
I was just wondering if anyone felt a complete lack of energy when they first started their journey? I'm hoping its a normal adjustment, but I have been sooooo tired lately! Will this pass.....?
Thanks in advance )
Lara

yanicka

You should let us see your diary. Do you eat enought? Do you eat your exercices calories? Do you eat junk or nutrient rich food?

sophjakesmom

Make sure you are drinking enough water! it makes a huge difference!!

morganadk2_deleted

Hi i can't see your diary Are you eating to enough?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat



Good luck on your journey

rileysowner

Added to this are you eating enough Protein. I find that keeping my protein level up at somewhere between. .7 and 1 gram per pound of body weight really helps me.

butterfly1445

I am having the same problem. My protein and fiber are almost always over my goals and I eat back my exercise calories and mostly eat nutritious foods, I'm still transitioning from the "I can eat ANYTHING" mentality and whole grain bread is hard to adjust to. I'm also drinking between 4 and 6 glasses of water a day with no soda, and only occasionally juice or tea. I still find myself nodding off at my desk every day, mostly just in the mornings. I drink a Special K shake for breakfast because I find it very difficult to force myself to eat in the morning. Not sure what else to do to get the energy back.

LaraRN

I'm eating pretty healthy, I drink TONS of water! Always way over the recommended intak (although i don't always log that). The only thing i may be doing "wrong" is not finishing my daily calories. I usually go to bed with calories remaining and it just doesn't seem natural to eat before bed, especially when I'm not hungry???

Any food suggestons right before bed? I'll go and figure out how to make my diary public.

Thanks,
Lara

LaraRN

bump

rileysowner

Unless you are really short (5' or under) you need to eat all your calories at 1200. Looking at the last few days, other than one day with a big blowout, you are below that. If you are low in energy it is either not eating enough or not eating the right things. Just because you are not hungry does not mean you don't need the food. Hunger is far from the best indication of how much you need to eat.

LaraRN

Thanks! I guess I will try to add some calories to each meal... I'm 5' 1", so maybe the problem is that i'm not taking in enough calories.