afternoon slump

leahk80
leahk80 Posts: 114 Member
edited November 2024 in Health and Weight Loss
Hello everyone, I've been on a diabetic diet and find myself extremely tired and worn out in the afternoons. Does anyone have any suggestions on how to stop the 'afternoon slump' ?

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    brisk walk
    eat something
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Could you open your diary?

    Also, are you taking in enough fluids?
  • callsitlikeiseeit
    callsitlikeiseeit Posts: 8,626 Member
    are you eating enough?
  • leahk80
    leahk80 Posts: 114 Member
    good morning, i have opened up my food diary(didn't realize it was closed, lol)...I've have been trying to drink as much water as i can..I have a 20oz water bottle that I fill up at least twice. But looking back through my diary i don't think i'm eating enough. I have a precise portion plate that helps with portion control. But it does seem like it's not enough food...maybe add a few more snacks?
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    leahk80 wrote: »
    good morning, i have opened up my food diary(didn't realize it was closed, lol)...I've have been trying to drink as much water as i can..I have a 20oz water bottle that I fill up at least twice. But looking back through my diary i don't think i'm eating enough. I have a precise portion plate that helps with portion control. But it does seem like it's not enough food...maybe add a few more snacks?

    you're weighing your food too though.. right?
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Just looked

    1) Log every single day, every single thing you eat
    2) Weigh everything .. no tbsp of peanut butter - weigh it
    3) Weigh everything .. even packaged goods and log by weight not portion
    4) Weigh everything .. oh I said that
    5) Once you are weighing and logging accurately you can judge how many calories you're eating .. you are supposed to hit your MFP goal not hit under (although that's not accurate counts because of points 1 - 4)

    Hope that helps
  • RodaRose
    RodaRose Posts: 9,562 Member
    Today we can see what you pre-logged.
    A suggestion is to increase proteins and fats because they are both low today.
    The pizza for lunch has zero nutritional information except for calories. (That happens with some of the entries in the data base.) Even with the information, you would need more protein for your day.
    For example, for lunch skip the orange and have a larger piece of chicken.
    For breakfast have one waffle and 9 slices of bacon.
    On days when you need more calories or fat, add butter, sour cream, full fat salad dressing, fatty meat like chicken thighs, sour cream, cheese, whole eggs, nuts, peanut butter.
  • snowflakesav
    snowflakesav Posts: 649 Member
    No one has mentioned anything about sleep. Are you getting 8 hours?
    I try to stop for tea or iced coffee in the afternoon, a bit of caffeine can really help get your metabolism going.
    Sometimes mineral deficiencies can really slow us down... Don't rule out a dietary difficiency. Next time you are at the doc..run your blood work.
  • leahk80
    leahk80 Posts: 114 Member
    thank you guys...i haven't weighed anything as of yet...doc told me to measure things... I hardly get any sleep at all. this morning i woke up at 230am and couldn't get back to sleep..i work at 530am.. i think i average about 3 and half to four hours a night..though i have found myself taking a nap after getting home from work, which makes me not tired and i stay up late which i've got to break the habit of it....i've been warned off caffeine due to hight blood pressure..though i do have decaf blended drink once or twice a week....the pizza is only because i haven't been grocery shopping yet and it's the last thing in my freezer...but tomorrow is pay day:)
  • iLoveMyPitbull1225
    iLoveMyPitbull1225 Posts: 1,690 Member
    black coffee??
  • RodaRose
    RodaRose Posts: 9,562 Member
    leahk80 wrote: »
    thank you guys...i haven't weighed anything as of yet...doc told me to measure things... I hardly get any sleep at all. this morning i woke up at 230am and couldn't get back to sleep..i work at 530am.. i think i average about 3 and half to four hours a night..though i have found myself taking a nap after getting home from work, which makes me not tired and i stay up late which i've got to break the habit of it....i've been warned off caffeine due to hight blood pressure..though i do have decaf blended drink once or twice a week....the pizza is only because i haven't been grocery shopping yet and it's the last thing in my freezer...but tomorrow is pay day:)

    There is nothing wrong with pizza except the item in the data base is not right because the numbers are incomplete. Not sleeping makes things really hard. I hope that you can work it out. Getting good sleep will help with weight loss.

    http://well.blogs.nytimes.com/2013/08/06/how-sleep-loss-adds-to-weight-gain/?_r=0
    “I think you have about 16 hours of optimal functioning before the brain needs to go offline and sleep,” he said. “If you go beyond these 16 hours into the realm of sleep deprivation, then those brain networks start to break down and become dysfunctional.”

    Dr. Walker said it was increasingly clear from the medical literature that there is not a single tissue in the body that is not beneficially affected by sleep.

    “It’s the single most effective thing people can do every day to reset their brain and body health,” he said.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    leahk80 wrote: »
    Hello everyone, I've been on a diabetic diet and find myself extremely tired and worn out in the afternoons. Does anyone have any suggestions on how to stop the 'afternoon slump' ?

    How'd you feel Thursday and Sunday afternoons, after having 20 and 27 grams of protein for lunch?

    If you don't remember, moving forward, look for a connection between what you've eaten and how you feel afterwards.

  • kshama2001
    kshama2001 Posts: 28,055 Member
    leahk80 wrote: »
    thank you guys...i haven't weighed anything as of yet...doc told me to measure things... I hardly get any sleep at all. this morning i woke up at 230am and couldn't get back to sleep..i work at 530am.. i think i average about 3 and half to four hours a night..though i have found myself taking a nap after getting home from work, which makes me not tired and i stay up late which i've got to break the habit of it....i've been warned off caffeine due to hight blood pressure..though i do have decaf blended drink once or twice a week....the pizza is only because i haven't been grocery shopping yet and it's the last thing in my freezer...but tomorrow is pay day:)

    Measuring is more accurate than eyeballing, and weighing is more accurate than measuring.

    Here's a current thread with some tips on weighing. I especially love:

    http://community.myfitnesspal.com/en/discussion/comment/33084805/#Comment_33084805
    If you put a jar of peanut butter or something on the scale and zero it, then you can scoop out what you want and it will show how.much you took out.
  • pstegman888
    pstegman888 Posts: 286 Member
    I find that a shot of dairy helps my mid-afternoon slump ... chocolate milk, cottage cheese, a cheese stick, yogurt, or a few spoonfuls of ice cream. Also sounds like you need to get a lot more sleep. Due to pain, I can't sleep 8 hours at a time, so I do my sleep in 2 or 3 shorter segments. .. an afternoon nap, then maybe 3 hrs at night with a short break for reading or computer, then back to bed for 3 or 4 hours. Not ideal, but it works for me and minimizes the pain disruption.
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