Feeling so tired!

PamelaKilgoreLowery

I am looking for some input on a couple issues I am having. I started my diet 25 days ago and have.lost just under 15 pounds. I am eating between 1200 and 1360 calories a day of healthy foods, and also doing 45 minutes of zumba on Monday Wednesday and Friday and then Tuesday and Thursday I do the 30 day shred. I am 29 years old, 5'4" tall, and 189.8 pounds.
So my first problem is that I am always tired! I just feel completely drained and by the end of each day I have a headache. My next issue is that I have not lost any weight in over a week. What am I doing wrong? I would appreciate any help!

DopeItUp

If you've lost 15lbs in 25 days you're losing at an extreme pace, which means you are eating at an extreme deficit. Just doing quick math, you're losing a bit over over 4lbs a week which is a deficit of 2100 calories a day. Not enough food == lethargy, tiredness, health problems, etc. Shoot for a MODERATE deficit (like 1lb a week, or 500 calories a day) and you will feel much better and it will be much more sustainable. People who do crash diets to lose weight quickly almost never maintain that loss.

dangerousdumpling

That's quite a bit of working out on little food. Have you thought about eating the calories you're burning? Are you eating healthy food or are you more concerned with just counting calories? Drinking enough water?

FlaxMilk

Do you eat back exercise calories? If you are feeling drained and headachey, you won't stick with it. It sounds like it would be better for you to eat more. You will still doing great losing, promise. Just find what number is right for you through using MFP as it is designed to be used, including exercise calories.

CristinaL1983

I have two thoughts (totally just opinion, etc...)

1. You are eating a lot that is high calorie (for the size) are you sure your measurements are right? A scale more accurate than measuring cups/spoons by about 50%. I just bought a scale because I noticed that the more food I was eating that required measuring, the less likely I was to lose weight (rice is the worst for me because I just put it in a measuring cup but somehow I'm always a serving short).

2. You might try adding some more protein. I was feeling really tired and having really bad muscle fatigue until I changed my macros to 40/35/25 carb/protein/fat.

Again, kind of the two thoughts I had. Best of luck!

evileen99

You're not eating enough food to fuel your body. How well does your car run on no gas?

PamelaKilgoreLowery

Mfp is telling me to eat 1200 calories a day! I have it put in to lose 2 pounds a week and that I am lightly active.

PikaKnight

If you want, check out this link by MFPer Heliotsdan - It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Or for a different version to figure out your TDEE, as well as some great advice...check out:
http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes
http://www.myfitnesspal.com/topics/show/844040-raspberry-ketones-for-the-rest-of-us


Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance


For more information about fitness and nutrition, I highly suggest checking out and joining this group: (Read all the stickies. It's great information to know.)
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
http://www.myfitnesspal.com/topics/show/865230-resources-and-references

For info about your macros (proteins/fats/carbs) - check out this link. It will give you the formula to figure out your #s and also how to custom change them in MFP:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


For those eating below their BMR (which I think 1200 is below your BMR to be honest), not going to preach at you, but here's something you might want to look at:
http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
http://www.myfitnesspal.com/topics/show/859495-if-only-i-had-known?page=1#posts-12919931


Yes, this is can all be overwhelming and complicated , but you are more than welcome to ask questions on the post.
One of the things that I have found that has been one of the best methods for me to get fit is to understand fitness. To understand where all these figures, etc come from.

The good thing is once you get the hang of it - it is something you'll be aware of constantly and you'll get a better understanding about your eating habits.

So I HIGHLY suggest making the effort to take every chance to educate yourself. Even if you don't end up going with any of these methods, calculations, etc - at least you understand what they are, where others are coming from, and maybe they will still be able to help you figure out what is best for you.

PikaKnight

Mfp is telling me to eat 1200 calories a day! I have it put in to lose 2 pounds a week and that I am lightly active.

Not sure if you were aware..but MFP's #s are usually very different from other TDEE calculator websites because they expect you to eat your exercise calories back.

ETA - Try putting your goals at 0.5-1lb loss if you want to stick to MFP's calculations. And eat your exercise calories back.
Also - pick the right activity level. From what you've said, you are not lighly active but at "least" moderately active if not very active.

PDXContessa

Are you eating back the calories you burn with exercise? You should feel free to do this. Fifteen pounds in 25 days is a rapid weight loss. You may find that you feel better if you slow down to about a pound per week. You're probably tired because you aren't eating enough.

AND...when you say you've stopped losing..having the scale stall for one week is not a big deal - it's going to happen. PLUS - if you're exercising, you may be building muscle, which may temporarily offset the number on the scale. For reference, I'm 5'4" currently 144 (Started at 151), consuming 1200 calories per day, I've lost 7 pounds in 35 days (averages to a pound a week, right?). I'm not exercising due to an injury, but when I start exercising, I will up my calories.

If you're "doing anything wrong" it might just be that you're expecting things to happen too fast. Congrats on the weight loss. You're off to a GREAT start. Remember, you're trying to adopt a lifestyle that you can live with for the rest of your life. You don't have to reach your goal in record speed.

vivele8

Your body is probably shifting into starvation mode, so it wants to hang on to those pounds for survival. Lots of protein and water will help you feel more satiated and will sustain your energy longer. And seriously, listen to your body. If your muscles feel weak, and you feel exhausted, your body might be telling you to rest for a day. It seems counterproductive to NOT work out, but rest promotes healing. And weight loss is about healing all the crappy things we did when we were over eating and being lazy.
I hope this helps you. Best of luck to you with your health and fitness goals.

jzammetti

If you want, check out this link by MFPer Heliotsdan - It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Or for a different version to figure out your TDEE, as well as some great advice...check out:
http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes
http://www.myfitnesspal.com/topics/show/844040-raspberry-ketones-for-the-rest-of-us


Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance


For more information about fitness and nutrition, I highly suggest checking out and joining this group: (Read all the stickies. It's great information to know.)
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
http://www.myfitnesspal.com/topics/show/865230-resources-and-references

For info about your macros (proteins/fats/carbs) - check out this link. It will give you the formula to figure out your #s and also how to custom change them in MFP:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


For those eating below their BMR (which I think 1200 is below your BMR to be honest), not going to preach at you, but here's something you might want to look at:
http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
http://www.myfitnesspal.com/topics/show/859495-if-only-i-had-known?page=1#posts-12919931

THIS!! ^^^^ Definitely this.

PamelaKilgoreLowery

Wow, if I did it correctly I should eat 1646 a day......

PikaKnight

Wow, if I did it correctly I should eat 1646 a day......

I'm 5'1 CW 178lbs and I eat around 1600-1800 cals a day and I eat most of my exercise calories back. If I manage to get in a really really high intense workout, that number can go up to 2000-2400.

AZKristi

Eat more. Food = Fuel. You don't need a 1000 calorie deficit every day to lose weight. If you cut that in half (or even reduce by 20-25%) you'll have more energy.

FlaxMilk

Mfp is telling me to eat 1200 calories a day! I have it put in to lose 2 pounds a week and that I am lightly active.

Keep in mind that it is 1200 + exercise calories.

jstout365

Wow, if I did it correctly I should eat 1646 a day......

That is probably where you should be. Give it a try for 3-4 weeks at a minimum. I had to bump up because of the intensity of my workouts. It can be scary at first because of the "eat less, burn more" mindset in the weight loss world, but sometimes people forget that eating less and burning more can be eat 1800 calories and burn a total of 2300 for the day. For me it is a matter of doing this to feel better, not to feel like crap so I can see a low number on the scale. I'm eating between 1800-1900 a day to support the workouts. The loss isn't super fast, but it is still down in the long run. Good luck. I hope you are able to find the #'s that work best for you and that you start feeling better soon!

PamelaKilgoreLowery

Wow this is going to be hard! Eating more will make me lose more.......who would have thought!

PikaKnight

It's also not just about eating "more"..but also eating smarter. I'm all for the fast food/junk food in moderation but there are higher calorie foods that are also good for you that will help you easily meet your goals

Foods like peanut butter, olive oil, eggs, butter (not the substitutes), avocado oil, protein powders, granola bars (like Nature Valley), protein bars, oatmeal, potatoes, yams, sweet potatoes, breads, pastas, rice, cheese, milk, meats, no low calorie condiments/snacks, etc. Maybe include some ice cream

FlaxMilk

Wow this is going to be hard! Eating more will make me lose more.......who would have thought!

I won't tell you that you will lose more in the short-term. I don't know that. I will tell you that you will almost certainly feel better, which means you are more likely to keep going and thus lose more in the long run. (Even if you wouldn't lose more over the long-term, I'd still recommend eating more. Life is too short and precious to waste time feeling miserable when you don't need to.)

Legoeggo

Bump - saving to read later

PamelaKilgoreLowery

It's also not just about eating "more"..but also eating smarter. I'm all for the fast food/junk food in moderation but there are higher calorie foods that are also good for you that will help you easily meet your goals

Foods like peanut butter, olive oil, eggs, butter (not the substitutes), avocado oil, protein powders, granola bars (like Nature Valley), protein bars, oatmeal, potatoes, yams, sweet potatoes, breads, pastas, rice, cheese, milk, meats, no low calorie condiments/snacks, etc. Maybe include some ice cream

I think I eat smart. I THINK anyways. Can you see my diary?

PikaKnight

It's also not just about eating "more"..but also eating smarter. I'm all for the fast food/junk food in moderation but there are higher calorie foods that are also good for you that will help you easily meet your goals

Foods like peanut butter, olive oil, eggs, butter (not the substitutes), avocado oil, protein powders, granola bars (like Nature Valley), protein bars, oatmeal, potatoes, yams, sweet potatoes, breads, pastas, rice, cheese, milk, meats, no low calorie condiments/snacks, etc. Maybe include some ice cream

I think I eat smart. I THINK anyways. Can you see my diary?

It looks like you don't have too big a prob getting to around 1400. So I think you'll be able to do 1600 easy But you said it was going to be hard but it won't.

For instance, you had a chunk of cheese and a banana for lunch. Not sure if you were on the run or whatnot, but next time, maybe include a spoonful of peanut butter. (If you like or can eat peanut butter.) That would up you by about 150-200 cals.

I love Nature Valley Honey n'Oats bars. For one package (2 bars) it is 190 calories and a great snack

Just keep adding things here and there and see what works with you. Like adding olive oil to your pasta, etc. Protein isolate powders are pretty great too I use Optimum Nutrition Double Chocolate

mrsricta

As I am sure people have written here if you are eating at such a low calorie intake you should eat your workout calories back. I will say that I started at 1200 calories a day and was totally naive to the whole "how much to eat" thing. I upped my calories to 1675 a day and STILL eat back most of my workout calories and I have been having great success with the weight coming off! If you're not feeling well you are probably not eating enough. Best suggestion would be to up the calories and try to get most of those extra calories in as protein

mrsricta

Mfp is telling me to eat 1200 calories a day! I have it put in to lose 2 pounds a week and that I am lightly active.

Keep in mind that it is 1200 + exercise calories.

Also, MFP gives 1,200 calories as the guideline for pretty much EVERYONE. It's not based on much science to be honest!

taurus66

I was doing the same as you & feeling the same way. Once I started eating more everything balanced out. I average about 1400-1500 calories a day and feel much better.