Why am I always so tired?

Hello all!

I have been trying to shave off a couple of extra pounds that I have gained since going to college. I'm 5'1, female, and 127 pounds, wanting to get down to about 115 pounds. I work out a lot; probably about 5-6 times a week. I've been trying to eat about 1,500-2,000 calories a day. The problem is is that I am always tired... to the point where I have to drink a couple of cups of coffee or take a nap midday, otherwise I painfully drag along for the rest of the day. I was trying to figure out options other then increasing my caloric intake. I was thinking that I might need to increase my protein intake since I am so active and I don't eat a whole lot of meat. Would protein powders be a good solution? I don't want to bulk up too much or gain anymore weight.

Also, does anyone else have any other solutions so that I can lose weight but not be so exhausted all the time?

Replies

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  • Guess I should have been more specific... :tongue:

    I'm 21 y/o, sleep about 7-10 hours, sometimes more depending on how tired I am. I exercise a lot because I work as an instructor at a karate school, so I do moderate to vigorous physical activity for about 4-5 hours a day about 5 times a week.

    Generally, I eat 5-ish times a day: breakfast, lunch, snack, snack, dinner. I eat dinner pretty late because I work until about 9pm, so I don't eat until about 9:30pm or so. I eat pretty healthy most of time time... I could be better. Lots of vegetables, fruit sometimes, chicken and fish occasionally. I'll eat some junk food on the weekends, but not too much. I do eat a lot of carbs though such as bread and pasta ( :heart: :heart: :heart: ), but I have been trying to cut back.
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  • gmallan
    gmallan Posts: 2,099 Member
    Provided that you're eating enough and sleeping enough, it could be an iron or other vitimin defficiency. I don't eat red meat etiher and was diagnosed with iron defficieny. If you're an active female who doesn't eat red meat you're pretty much in all the risk catagories for annemia so definitely worth a trip to your Doc for some blood work
  • About 1,500-2,000 a day and yes I've lost 4lbs in 3 weeks.
  • I went to the Dr. recently and they said that I do not have anemia but I do have a vitamin D deficiency which I have recently started taking supplements for.
  • RodHudson1229
    RodHudson1229 Posts: 65 Member
    There are so many reasons that you could be contributing to you situation. What you think are 7-10 hours could easily be far less than that. Do you snore? Have sleep apnea? This really is something for you to totally work out with your DR. If your diet is good and your active like you say then there is probably some other things going on. Also when do you sleep? Do you work nights or days are you in bed by 10pm? There are so many factors that can affect quality sleep it's super hard to say. You could go to sleep clinic. Don't laugh you might be super surprised.
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  • jordanify
    jordanify Posts: 81 Member
    My situation is different from yours but I do want to suggest you cut out the processed carbs completely...cereal, bread and pasta just for 2 weeks. I did that and the result for me was better quality sleep and energy all day (no afternoon sugar crash) so even now 2 years later I only indulge 1-2 times a week. I am a mom to two boys and work long hours so I need plenty of energy to keep up.
  • Whiskey2206
    Whiskey2206 Posts: 189 Member
    You have too much starchy carbs in your diet. Carbs will make you sleepy for sure. Go for complex carbs instead and have whole grain or whole oat option. When you eat these starchy foods, your body has to work harder at breaking them down, therefore you'll feel more tired in the process.
  • LAT1963
    LAT1963 Posts: 1,375 Member
    Do you take a vitamin to cover any nutritional holes in your diet?
    What is your body fat percent? Women should be around 20%.
    Do you have sleep apnea? An uncomfortable bed? A noisy sleeping situation? Interrupted sleep?
    Thyroid dysfunction? (seriously--a lot of docs are running on outdated guidelines when it comes to this--check out the thyroid fora here)
    Heart valve problem?
    Asthma? (attacks can be slow and insidious so that you don't realize how hard you are working just to breathe--wears you out).
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  • No sleep apnea that I know of. I wake up feeling okay, I just get really tired as the day goes on. I have been tested for thyroid problems and anemia, and the only this is my vitamin D is low which I take a supplement for. I also take biotin because I want to grow out my hair haha. No asthma, no heart problems either. My parents are gluten free, so I have been eating a lot of the gluten free stuff they have laying around instead of eating full gluten food. I don't know if that has higher carbs then regular bread, pasta, etc...?
  • Patttience
    Patttience Posts: 975 Member
    Perhaps the vitamin idea might be worth trying , but ultimately you want to find out what's causing your fatigue.

    i'd suggest given the amount of exercise you are doing, 7 hours sleep per night is not enough. Make it 8 or a bit more. Go to bed earlier. Take more rest breaks during the day.

    Any chance you could be a little bit depressed or even under chronic stress? Lowered seratonin levels make you tired. And lack of nutrition can lower seratonin levels. By lack of nutrition here, i'm talking micronutrients, not the macros which you are probably getting enough of. Too many carbs will not make you tired. That's a flat out false statement since the function of carbs is to give you energy.

    To maximise nutrition, eat a wide variety of whole foods, especially fruit and veg. We should be eating from over 30 foods types and groups each week. so if you are meat eater, that means a variety of those, varieties of fruit and veg, dairy, etc etc.

    Worth checking out the sleep apnoea thing. Just record yourself sleeping and play it back while you are doing something else because its going to take a long time. If you do find yourself snoring a lot in your playback, get yourself checked out properly at a sleep clinic. But maybe you can just ask family members if you snore? of course if your fatigue is new, it won't be related to that.
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  • I'm kind of new to this whole getting healthy/diet thing so sorry if I seem a little oblivious. I've been doing some research on my own, but there is just so much it can be overwhelming. Anyways, thank you everyone for all of the advice! I'll try to use some of it and hopefully it will help me out. :happy:
  • mtruitt01
    mtruitt01 Posts: 370 Member
    Click on Reports on MYP and check your nutrients. I was way below the red line on iron and potassium. Click one at a time and you will see the graph of what you are missing in your nutrients.
  • LAT1963
    LAT1963 Posts: 1,375 Member
    TSH levels vary during the day. The best time to get a blood draw to detect hypothyroidism is first thing in the morning. Also, as I said, many docs (esp. family practice) and labs are using outdated criteria for determining whether your thyroid is in spec or not.

    Getting tired before the day is over is not a textbook symptom of hypothyroidism. But it happens that it was one of *my* symptoms of hypothyroidism.

    It may serve you well to get your thyroid retested, find out what the actual numbers are, and look up the guidelines used by the endocrinologists. If by their criteria you are out of spec, bring the reference to your doc and argue for a trial of thyroid medication.

    At low doses you can't be made *hyper* thyroid because your body will simply down-regulate it's release of thyroid hormone to keep you at your body's preferred level (your TSH and TRH will be lower--TRH is not tested though because it varies too much). So if you are normal it won't make any difference to how you feel and you can wean back off it without ill effect.

    But if you are hypothyroid, then you will feel better on the added thyroxine and your body won't down-regulate its own production until your dose starts to exceed your need (which means you are at the right dose).

    Basically they start you on a low dose then raise it every few weeks and drive your TSH level down to 0.5-1.0, then call that your proper dose.
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  • EmoJew
    EmoJew Posts: 94 Member
    So much bad advice?!

    OP. You're bouncing about in classes all day, you're not eating enough. 4 lbs in 3 weeks is a pretty swift loss. Eat more. Make sure you get around 100g protein per day then eat whatever the hell else you want to your calorie total.
  • stuffinmuffin
    stuffinmuffin Posts: 985 Member
    I've felt like you when I've been overdoing things. Trust me - those days are long ago and you seem to be doing a bit too much on too little fuel/rest.

    Take a breather, set a realistic weight loss goal and check your iron levels....or eat some iron rich foods (Google them to see which ones you will be most likely to eat).
  • Whiskey2206
    Whiskey2206 Posts: 189 Member
    If you eat more fruits and vegetables and protein rich foods then the amount of starchy carbs you're eating will be fine....so yes, she is eating too many starchy foods compared to someone who eats balanced meals. Up your fruit, up your vegetable intake and up your protein...eat eat eat.
  • soechsner09
    soechsner09 Posts: 119 Member
    I'm not expert, but I feel like with how active you are you should be eating more. If you're sticking to the lower end of the 1500-2000 range with being active 4-5 hours a day instructing, I'd try sticking with the higher end of that and seeing if that helps. I feel like that's a lot of activity and your body needs the fuel. Just my thoughts :)
  • RHachicho
    RHachicho Posts: 1,115 Member
    Aye your maintenance level is probably about 500 - 600 more than what you actually eat. Perhaps a bit more. So you could afford to eat some more. Also as others have suggested focus on nutritious food. You can get very tired if all you live on is sugar and carbs. Try and eat more fruit/veg, lean protein and nuts/olives/avocado.
  • Amitysk
    Amitysk Posts: 705 Member
    I have issues with fatigue as well and was diagnosed with a vitamin D deficiency. I would suggest giving that some time to work (you said you've only been supplementing for a short time right?). It took a while for me to notice the difference. You also may consider getting your adrenals checked. It's my understanding that adrenals aren't checked very often, but can be a contributing factor in fatigue.

    Additionally, you might want to consider trying some yoga or meditation. I have found it helpful with my energy levels as well.

    Good luck!