Constantly exhausted

StephMDtoo
StephMDtoo Posts: 37 Member
in Health and Weight Loss
I've been steadily losing weight for 3 months or so, but most of the success came from when I started doing the 1200 calories per day plan in the past month and a half. But for a few weeks now I have been so run down, I can't even fit in exercise. Between having a small child and running a business I need to wake up at 4:30 to get everything done. I have gone two weeks skipping this because I don't have the energy, even though I sleep 7 hours every night, which should be plenty.
I am wondering if anybody has any suggestions for better quality sleep, supplements that have helped with the same problem or just some energy boosting tricks?
TIA

Replies

  • shadowofender
    shadowofender Posts: 786 Member
    Your body being exhausted can be a symptom of not eating enough. Especially since you're getting 7 hours. Or, as backwards as it sounds, I find I'm more tired the more caffeine I have in my system because it builds a tolerance over time. Water intake helps me stay awake now honestly and I have more energy than I did before.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    Try upping your calories a bit. You won't lose as quickly but if it solves the exhaustion problem it may be better for you.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Eat more and exercise. Exercise will give you more energy after you do it for a week or two!

    Get enough sleep. It's so important and not just for weight loss. Sleep!!
  • StephMDtoo
    StephMDtoo Posts: 37 Member
    I've made some good strides with my coffee addiction, lol. I stopped drinking it black by the pot every day and limit myself to 2 cups, and I don't have any caffeine after noon anymore, which helped kick insomnia to the curb pretty well too.
    Have any of you had any luck with the "one song" workouts I see posted on facebook from time to time? Honestly the only worry I have is that I don't wear a sports bra to work, and I would have to change clothes if I got too sweaty. But incorporating small bursts of working out would be easier than waking up so early.
  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    I am wondering if you have your calorie level set correctly, small child and a business, in my view do not equal sedentary. Your page does not say much about yourself, your diary is not open, (neither is mine) So I could not look for ideas there. I wonder if you may be low in iodine to feed your thyroid. Its something which is often taken for granted or overlooked even though it is crucial for so many of our bodies functions. You should be fine if you eat a good amount of fish, whole eggs, full or semi skimmed milk products, going fat free seems to remove it. You can find it in some veg to but not is you are Salicylate sensitive, like me. As for sleeping 7 hours. 8 is often considered better and some people need 9 or more. You did not say if you are tired out, when you wake, this could take you back to the thyroid which can go low after pregnancy and childbirth.

    Try reading symptoms on the web site, Stop the thyroid Madness. Salicylate can also mess up one's health so "Salicylate Sensitivity" may also be helpful. I hope you discover what is behind your problems.
  • SingRunTing
    SingRunTing Posts: 2,604 Member
    On top of the "eat more food" advice, I'm going to add "check your iron levels". Iron deficiency can cause you to be tired.
  • amandabullock120
    amandabullock120 Posts: 110 Member
    SingRunTing wrote: »
    On top of the "eat more food" advice, I'm going to add "check your iron levels". Iron deficiency can cause you to be tired.

    This^^ along with vitamin b's, calcium and magnesium.
  • westcoastgrl21
    westcoastgrl21 Posts: 172 Member
    I'll add the the sound advice that's already been given (more calories, more sleep, iron), and say also make sure you're getting enough vitamin D. That seems to be a huge factor in my own energy levels. One serving of white mushrooms contains your vitamin D for the day, if you like mushrooms. You can look up lists for other food suggestions, that's just the source I use bc they're yummy and it's an easy way to hit my vit D goal for the day.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    there's no way 1200 cals/day is enough food if you're putting in long days and looking after a kid. I'd guess you burn twice that in a day. Calculate your calories with a decent calculator, be honest about your activity factor - if you're on your feet all day you're probably moderately active. For a couple of weeks eat at maintenance (so you can give your body a chance to replenish your glycogen (energy) stores) and then subtract a moderate deficit when you switch back to fat loss. If you have only 10-15lb to lose then subtract only 10%. if you have quite a bit more to lose than that, you can subtract 15% or even 20% if you have that much more to lose. Then stick to that calorie goal, ensure you're getting enough protein, fat and carbohydrate, and also enough vitamins, minerals and fibre, and you should find that you get your energy back, you can have decent gym workouts again, and that you are slowly losing fat.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    All good suggestions above. You might bump your activity level from sedentary to lightly active for a bit and see how the extra calories make you feel. And if you're feeling run down then make sure you're using at least a portion of your exercise calories.

    Also, if you live north of the equator, now is the time that seasonal depression starts to hit. Things like getting more light or going for a walk while the sun is still out can help boost your mood a bit.
  • kgeyser
    kgeyser Posts: 22,505 Member
    You're not eating enough. I wouldn't even bother with supplements right now, just eat food. 1200 calories plus that level of activity plus exercise is nowhere near enough.
  • annangelich
    annangelich Posts: 402 Member
    I think you have gotten some very sound advice, I would have to agree with everyone so far. Also you may want to consider your stress levels, running a business and having a child can really produce a lot of stress and take a toll on your energy levels. I have 4 small children and am a stay at home mom, while I don't run a business it often feels like it the way I run around through the house trying to get everything done... the best things that have aided me for stress and sleep have been exercise and proper nutrition (getting all those good vitamins in) and redirecting my stress, finding the humor in the situation, and really just taking a little time for yourself, even if it means locking yourself in the bathroom for a few minutes of alone time.
  • philwrightfitness
    philwrightfitness Posts: 122
    Check your sodium, magnesium, potassium and hydration levels, also if your taking carbs try taking some 30 mins before your workout and then some again post work out could be your not replenishing your glycogen levels
  • brightresolve
    brightresolve Posts: 1,024 Member
    Sure, calories in minus calories out equals weight loss, but the quality and timing of those calories can make a big difference to sustaining energy levels. For me, sugar is the very devil - drains me. Enough protein is essential. I agree with earlier posters that 1200 sounds low for the active life you have.

    Exercise seems like it depletes energy - and honestly does for the first couple of weeks, but after that this higher level of energy kicks in so that it's actually adding a robustness instead of taking away. But it sounds like your life is not sedentary in the least --

    You may find that having some friends on MFP and opening your food/exercise diary to ask for feedback would be a good move. It's helped me. My take is avoid any thing faddy - stick with exercise, good quality food and as much sleep as you can get. Good luck!
  • jrline
    jrline Posts: 2,353 Member
    eat 1400-1500 calories and just walk. I found I felt much better after than I did before I walked even though some days I was tired when I started.

    Good Luck

    29509743.png
  • StephMDtoo
    StephMDtoo Posts: 37 Member
    Thanks for all the ideas, I think my general diet is good, but a multivitamin and some extra calories sound like a good plan!

Categories