Things are starting to click, but I have a question.. or two.

jms14letgo · March 2015

I've used MFP off and on over the last few years, and I've always fallen in the same rut of eating very little (1200 cal) and exercising way too much (1-2 hrs a day, 7 days/ week). According to most things I read that is what I am supposed to do, given that I have a desk job and lead a sedentary lifestyle.
Over the last few years my health has gone down the crapper though. I get chronic headaches and migraines, I'm cold all the flippin time, I'm sick all the flippin! time, and it seems like I"m always tired. Yet the doctors can't seem to find anything wrong. Go figure. The last straw was over the last six months I have found that I'm not sleeping well at all, which of course aggravated all my other symptoms. I started waking up between 2 and 4 am every night and was unable to go back to bed. I think I became the crabbiest person in the world, and I am very thankful that my husband is so patient with me... he probably should have walked a couple months ago.
Anyway, I Googled "Waking up at 3 AM ever morning" just to see what I would get and long story short it led me from hypoglycemia to hypothyroidism. Now, I've thought for close to 10 years that I've had undiagnosed hypoglycemia but after more research I'm finding that maybe its more of an under active thyroid issue and low metabolism. I know I'm not a Dr and neither are you, but I"m tired of doctors... they've been no help thus far.

My questions pertain more to eating more calories and how I go about finding the right amount. I know my BMR according to bodybuilding.com/fun/bmr_calculator.htm is 1430. But that still seems low.

I"m 5'7" 135 and 27 years old, female. I'm not necessarily looking to lose weight so much as loose fat and tone up.

Also, I'm now leaning towards eating back exercise calories. How many of those calories do you tend to eat back in general? Do you have a certain percentage that you shoot for?

I know this post is long. I appreciate anyone who made it through my ramblings. Basically, I'm sick and tired of being sick and tired. I"m trying to fix myself through nutrition and exercise but I'm having trouble with the basics... since I've been doing it wrong for so long.

SergeantSausage · March 2015

Because self diagnosis always works, right?

What could possibly go wrong?

jms14letgo · March 2015

Its not like I"m taking pills.. and I clearly stated that I'm asking for help on figuring out calories and what people do on eating back exercise calories.

Thanks for being so helpful.

juggernaut1974 · March 2015

jms14letgo wrote: »

My questions pertain more to eating more calories and how I go about finding the right amount. I know my BMR according to bodybuilding.com/fun/bmr_calculator.htm is 1430. But that still seems low. I"m 5'7" 135 and 27 years old, female. I'm not necessarily looking to lose weight so much as loose fat and tone up.

Also, I'm now leaning towards eating back exercise calories. How many of those calories do you tend to eat back in general? Do you have a certain percentage that you shoot for?

Just a couple thoughts...with those stats you're in a perfectly healthy weight range. So I agree that losing weight should not be in your goals right now.

What I would do is this...

Take several weeks/months and experiment with some different calorie goals, until you find what your maintenance calories are. You can use some of the online calculators to come up with an estimated range, and that would be a good place to start. If your BMR came back at 1430, I'm going to guess you're looking at somewhere in the 1800-2000 calorie range to maintain. But to get a more exact number you'll have to experiment and measure results via trial and error.

In the meantime, if you're not already, start up a starting weight lifting program. There are several good beginner programs online. It's never too soon to start, and if you're eating around maintenance, it can help to preserve muscle mass (and potentially make some small muscle gains if you're new to lifting.)

Do this for a couple months like I said. Reassess at that point.

PeachyCarol · March 2015

You're mostly likely feeling crappy because of your sleep issues. You have sleep issues because you've stressed your body through treating it poorly. And now you're in a trap where you're not trusting doctors and believing something is wrong and looking to doctor Google for something to be the problem when all along it's been you.

You need to face facts, first. Sorry to be blunt, but I do mean well.

You are a healthy weight, so I'm glad to see that you don't want to lose weight. What's your diet like? Are you eating a good balance of nourishing foods with occasional treats for your mental well-being?

Regarding your sleep, do you have a set sleep schedule? Do you go to bed the same time? Do you watch tv in bed? Do you keep a cool bedroom or a warm bedroom?

As for your body and wanting to get in shape, the way you were exercising before was excessive. Starting a program of heavy weight lifting will help you achieve you current goal of making your body "firmed up".

vorgas · March 2015

jms14letgo wrote: »

My questions pertain more to eating more calories and how I go about finding the right amount. I know my BMR according to bodybuilding.com/fun/bmr_calculator.htm is 1430. But that still seems low. I"m 5'7" 135 and 27 years old, female.

Your BMR is what you would burn completely at rest. If you have a sedentary lifestyle, multiply it by 1.2.

I'm not necessarily looking to lose weight so much as loose fat and tone up.

Then lift, and lift heavy. Look for any number of beginner programs, like Stronglifts, New Rules of Lifting For Women, Starting Strength, or Strong Curves.

Also, I'm now leaning towards eating back exercise calories. How many of those calories do you tend to eat back in general? Do you have a certain percentage that you shoot for?

I eat them all back.

mz_getskinny · March 2015

I set my mfp to sedentary, and then eat my exercise calories as needed. Some days I eat none of them, some days I eat all of them! But I'm in the process of losing some serious lbs...

jms14letgo · March 2015

@ceoverturf- Thank you for the basis for maintenance calories. I was so lost on that. I was going to start off at 1600 but I think I will start at 1800 instead.

@mamapeach910 I do agree that I did this to myself. That is why I'm trying to correct it now. In my earlier 20's I did not take care of myself. I didn't eat a balanced diet and I didn't eat enough. Then I would go into "fits" where I thought I needed to lose weight so I would "eat clean" for a couple of months, exercise like crazy.. and inevitably burn myself out. I definitely appreciate your honesty and I agree 100%
Sleep wise I go to bed between 8:30 and 9:30 every night and am up between 5:00 and 6:00 every morning. I don't even have a TV in the bedroom, though I do read (a good old fashioned book) before bed sometimes. I keep a cool bedroom but have to dress warmer usually since I"m always cold.
Nutrition, I'm working on. I'm definitely a lot better than I used to be but I'm not perfect. It's hard to explain and I can't even offer my diary because I haven't logged accurately here lately. I do best with breakfast getting complex carbs and protein and I usually have a good protein based snack both in the morning and afternoon. Lunch varies.. Supper is usually what kills me. My husband and I eat out a lot.

I do plan to do weight lifting. I've done Chalean Extreme before and was wanting to pick that up again starting tomorrow.

Thank you for your responses! Sometimes a person just needs to throw their ramblings out there and get some feedback to get on the right track.

juggernaut1974 · March 2015

You're welcome.

I agree with a lot of the others too with a lot of things I didn't necessarily say - be sure to ensure you're filling those 1800 calories with foods that will help you hit your nutrient & macro goals (but don't be afraid to have something 'fun' now and then

)

For what it's worth, it sounds like you have the right attitude to move ahead in a healthy manner. Best of luck!

PeachyCarol · March 2015

Your attitude is great, thank you for taking my post in the spirit in which is was intended.

Okay, regarding your sleep... you have good sleeping conditions, that's great. How long do you usually read? Do you find yourself ever reading PAST the point where you first feel tired? If you push yourself to where you're overtired, you will actually sleep less.

(I've battled with stress-induced insomnia, I feel your pain.)

gerrielips · March 2015

Please see if you can get referred to an endocrinologist for proper testing and a second opinion if you haven't already done so. Hope you can find your way back to health (and a good night's sleep )soon.

nuttynanners · March 2015

You need to have blood work done, stat.

jms14letgo · March 2015

I usually read for 15-20 minutes tops. Just enough to get relaxed and start to feel sleepy then I put the book away. Unless of course the book is at a really good point then I might push too far but I try really hard not to do that. Ha ha.

I have thought about seeing if I can get referred beyond my general doctor, but I was also wanting to see if I could correct this through nutrition and exercise. I really hate to see more doctors and either get the "everything's fine" answer and end up with a lighter pocket book, or end up with more pills. Maybe that's not the right answer but for me it has been really frustrating to go into the Dr as much as I have and not have them find anything to diagnose me with.
I think I will try this out for a month or two and see if I have some improvements in my health. If not then I will go back to the doctor and push the issue of further testing.

PeachyCarol · March 2015

Has your doctor run blood work on you?

jms14letgo · March 2015

She did about two years ago to test my thyroid, though I don't know how in depth that test was.
Otherwise the only recent thing was a "generic" lab for white count, hemoglobin, etc.. She said everything came back normal and I was healthy.

PeachyCarol · March 2015

Were you always cold back when she tested your thyroid?

Does anyone else in your family have a thyroid problem?

Do you have any other issues like dry skin or issues with your hair or nails?

jms14letgo · March 2015

My mom and a maternal aunt both had thyroid cancer, I don't know if that counts.
I've been dealing with always being cold since my early 20's probably.. I don't remember it so much when I was a kid or teenager.

I don't really have issues with anything you listed. It's mostly feeling tired all the time. Being sick all the time. (Seems like I always have a cold, I've had 3 sinus infections and 2 separate ear infections in the last 12 months, and yes those were diagnosed.

). And then feeling cold all the time. This is probably too much info but I've also had lady issues... periods that last 10 days and they are getting heavier as time goes on. So that's fun. I have no idea if that's related or not.

PeachyCarol · March 2015

Well, you should see a gynecologist about the lady issues. While it's possible they could be hormonal, an endocrine disorder isn't necessarily off the table.

Thyroid issues can be tricky and not so obvious sometimes. The fatigue and feeling cold are two symptoms of an underactive thyroid.

I'm not very well versed in the exact recommendations, but there's a difference between what doctor's usually run for bloodwork (screening for TSH--thyroid stimulating hormone) and a full thyroid panel, which screens for... other stuff (that's where my knowledge falls down.

I think it's in your best interests to have a full thyroid panel run, because it will pick up on things that the TSH might miss. I know you're lacking in faith in your doctor right now, perhaps maybe go to an endocrinologist.

ar9179 · March 2015

I'm just going to comment on your period. Did you talk with your doc about this? If you're on BC pills, changing the Rx could alleviate the heavy bleeding. I had that, extreme pain during my period, and spotting. She sent me to a reproductive endocrinologist (I was trying to get pregnant) and he diagnosed me with endometriosis. Actually, she thought I might have it but it requires a surgical diagnosis through laparoscopy. Lesions were removed and I felt tons better after about 3 months. There's no cure except menopause or hysterectomy, but it can be managed if you tolerate the treatments.

I'm not trying to diagnose, but giving an example of how communication with your doc can help figure out what is going on with your body.

jms14letgo · March 2015

mamapeach910 wrote: »

Well, you should see a gynecologist about the lady issues. While it's possible they could be hormonal, an endocrine disorder isn't necessarily off the table.

Thyroid issues can be tricky and not so obvious sometimes. The fatigue and feeling cold are two symptoms of an underactive thyroid.

I'm not very well versed in the exact recommendations, but there's a difference between what doctor's usually run for bloodwork (screening for TSH--thyroid stimulating hormone) and a full thyroid panel, which screens for... other stuff (that's where my knowledge falls down.

I think it's in your best interests to have a full thyroid panel run, because it will pick up on things that the TSH might miss. I know you're lacking in faith in your doctor right now, perhaps maybe go to an endocrinologist.

That's where I get a little fuzzy as well. Maybe I'll start with asking my doctor what test it was exactly that she ran 2 years ago and request the full panel or request that she refer me on. Even she can't deny that I've been in her office more often than a "healthy" person should be.

I meant to edit my post earlier, but got caught up and didn't beat you posting back. I am seeing an OBGYN about the lady issues. Which is part of the reason why I'm hesitant to go in for this other stuff right now. It's almost like there's too much going on at once.. if that makes sense.

Thanks for all your advice and help. I can be a bit stubborn when it comes to going to the doctor but you are probably right that I just need to do it.

jms14letgo · March 2015

ar9179 wrote: »

I'm just going to comment on your period. Did you talk with your doc about this? If you're on BC pills, changing the Rx could alleviate the heavy bleeding. I had that, extreme pain during my period, and spotting. She sent me to a reproductive endocrinologist (I was trying to get pregnant) and he diagnosed me with endometriosis. Actually, she thought I might have it but it requires a surgical diagnosis through laparoscopy. Lesions were removed and I felt tons better after about 3 months. There's no cure except menopause or hysterectomy, but it can be managed if you tolerate the treatments.

I'm not trying to diagnose, but giving an example of how communication with your doc can help figure out what is going on with your body.

I used to be on b/c in my teens to try and control it but went off when I got married to try and have a baby. Well over time the periods got worse, still no baby. Anyway, they tried to put me back on b/c and it just made everything that much worse. (I'm difficult I know.)
I ended up having a laparoscopy done and found I do have endo, so the OBGYN took care of it while he was in there. That was done about 4 weeks ago, so we will see if it helps with the period issue.

ar9179 · March 2015

Forgot to add, one of the most debilitating symptoms of my endo was extreme fatigue. I would go to bed early because of exhaustion and still feel the same after waking. I dragged through the day until I could go to back to bed. This went on for a couple of years before having trouble conceiving brought it to my doc. Intestinal issues that are like IBS are also a symptom of endo. I had no idea until I started reading after my doctor visit.

Write down everything that is affecting your day. Things that you think are separate are often not.

PeachyCarol · March 2015

jms14letgo wrote: »

mamapeach910 wrote: »

Well, you should see a gynecologist about the lady issues. While it's possible they could be hormonal, an endocrine disorder isn't necessarily off the table.

Thyroid issues can be tricky and not so obvious sometimes. The fatigue and feeling cold are two symptoms of an underactive thyroid.

I'm not very well versed in the exact recommendations, but there's a difference between what doctor's usually run for bloodwork (screening for TSH--thyroid stimulating hormone) and a full thyroid panel, which screens for... other stuff (that's where my knowledge falls down.

I think it's in your best interests to have a full thyroid panel run, because it will pick up on things that the TSH might miss. I know you're lacking in faith in your doctor right now, perhaps maybe go to an endocrinologist.

That's where I get a little fuzzy as well. Maybe I'll start with asking my doctor what test it was exactly that she ran 2 years ago and request the full panel or request that she refer me on. Even she can't deny that I've been in her office more often than a "healthy" person should be.

I meant to edit my post earlier, but got caught up and didn't beat you posting back. I am seeing an OBGYN about the lady issues. Which is part of the reason why I'm hesitant to go in for this other stuff right now. It's almost like there's too much going on at once.. if that makes sense.

Thanks for all your advice and help. I can be a bit stubborn when it comes to going to the doctor but you are probably right that I just need to do it.

I used to hate going to the doctor too, because bad doctors ignored me for years and told me things were in my head. I kept feeling sicker and sicker, and got to a really bad place.

I eventually found a good doctor who listened to me, and I finally have a diagnosis and treatment plan for quite a few medical conditions.

I'm telling you this to give you some hope and some determination to fight for yourself and not give up on doctors. I almost did, and now I'm glad I didn't. There are bad ones out there, but there are good ones too.

blankiefinder · March 2015

jms14letgo wrote: »

My mom and a maternal aunt both had thyroid cancer, I don't know if that counts.
I've been dealing with always being cold since my early 20's probably.. I don't remember it so much when I was a kid or teenager.

I don't really have issues with anything you listed. It's mostly feeling tired all the time. Being sick all the time. (Seems like I always have a cold, I've had 3 sinus infections and 2 separate ear infections in the last 12 months, and yes those were diagnosed. ). And then feeling cold all the time. This is probably too much info but I've also had lady issues... periods that last 10 days and they are getting heavier as time goes on. So that's fun. I have no idea if that's related or not.

i would suggest you get your vitamin levels checked too, especially iron, in light of your heavy periods. Symptoms include exhaustion, paleness, headaches, etc).

By the way, that BMR doesn't seem crazy to me, at 5'7, 133 pounds and 43 years old, mine is 1290. (Please note that BMR is NOT your maintenance calories)

Things are starting to click, but I have a question.. or two.

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