Snacks for extra energy?

mrsroddy1228
mrsroddy1228 Posts: 93 Member
edited November 23 in Food and Nutrition
hey friends!

I have been doing 1200 calories a day but have been extremely tired lately so think it may be too low. I am normally working out 3 times a week and burning around 200 cals. I feel like I can't even get a good workout in bc I'm so exhausted.

I think I am going to up my calories to 1500 cals a day to see how that helps with my energy levels. Also I think I'm going to add in two snacks between meals. I am 5"1, 113 lbs, and 25 yrs old. Am just wanting to lose a few more lbs so I can take my weight loss quite a bit slower.

Thanks! ☺️

Replies

  • mackandmack
    mackandmack Posts: 1 Member
    I'm not an expert by any step of the imagination. But I found when looking at the nutrients I was getting I was not getting enough iron. I have now started taking iron supplements. Do you check your weekly nutrients to make sure your getting what you need
  • mbaker566
    mbaker566 Posts: 11,233 Member
    looking at your diary. I might consider eating more protein
  • CarolinaCricket
    CarolinaCricket Posts: 127 Member
    moyer566 wrote: »
    looking at your diary. I might consider eating more protein

    +1
  • louise13dunstan
    louise13dunstan Posts: 74 Member
    I would add more fat. Fat gives u lots of energy, keeps u fuller longer so u wont need to snack and it doesnt spike ur insulin like carbs and protein can.
    Have a look at bulletproof coffee too or consider adding mct oil or coconut oil to a hot drink
  • mrsroddy1228
    mrsroddy1228 Posts: 93 Member
    Thanks!
  • louise13dunstan
    louise13dunstan Posts: 74 Member
    I used to have high protein,Mod carbs and low fat diet and to be honest had no energy and just craved all the time. Since.ditching carbs.and increasing healthy fats I have never felt better plus overall eating same to less cals because im more satisfied, energy has increasd no more cravings and ive lost loads of weight x
  • mrsroddy1228
    mrsroddy1228 Posts: 93 Member
    louise13dunstan wrote: »
    I used to have high protein,Mod carbs and low fat diet and to be honest had no energy and just craved all the time. Since.ditching carbs.and increasing healthy fats I have never felt better plus overall eating same to less cals because im more satisfied, energy has increasd no more cravings and ive lost loads of weight x

    Thanks for the advice!!
  • conniehgtv
    conniehgtv Posts: 309 Member
    try juicing 2 small apples 3 carrots,1/2 lemon 1 tsp ginger. gives me a boost. If you don't have a juicer buy the juice and combine
  • Unknown
    Unknown
    edited August 2015
    This content has been removed.
  • cindyangotti
    cindyangotti Posts: 294 Member
    You could try going up to 1300 and see how you feel. I agree with adding more protein simply because that is what worked for me.
  • gabrielsaucedo21
    gabrielsaucedo21 Posts: 50 Member
    mrsroddy1228 wrote: »
    hey friends!

    I have been doing 1200 calories a day but have been extremely tired lately so think it may be too low. I am normally working out 3 times a week and burning around 200 cals. I feel like I can't even get a good workout in bc I'm so exhausted.

    I think I am going to up my calories to 1500 cals a day to see how that helps with my energy levels. Also I think I'm going to add in two snacks between meals. I am 5"1, 113 lbs, and 25 yrs old. Am just wanting to lose a few more lbs so I can take my weight loss quite a bit slower.

    Thanks! ☺️
    As for energy I like to eat dry raw almonds, satisfied hunger, do you take any kind of pre workout before your workout to give you a boost? If so what kind? Try upping your carbs a little bit.
  • br3adman
    br3adman Posts: 284 Member
    Boiled eggs or plain yogurt help me
  • mrsroddy1228
    mrsroddy1228 Posts: 93 Member
    gabrielsaucedo21 wrote: »
    mrsroddy1228 wrote: »
    hey friends!

    I have been doing 1200 calories a day but have been extremely tired lately so think it may be too low. I am normally working out 3 times a week and burning around 200 cals. I feel like I can't even get a good workout in bc I'm so exhausted.

    I think I am going to up my calories to 1500 cals a day to see how that helps with my energy levels. Also I think I'm going to add in two snacks between meals. I am 5"1, 113 lbs, and 25 yrs old. Am just wanting to lose a few more lbs so I can take my weight loss quite a bit slower.

    Thanks! ☺️
    As for energy I like to eat dry raw almonds, satisfied hunger, do you take any kind of pre workout before your workout to give you a boost? If so what kind? Try upping your carbs a little bit.

    I don't really do a pre workout bc my workouts aren't that hard. My carbs are at 150 ish now
  • jadowns
    jadowns Posts: 167 Member
    louise13dunstan wrote: »
    I would add more fat. Fat gives u lots of energy, keeps u fuller longer so u wont need to snack and it doesnt spike ur insulin like carbs and protein can.
    Have a look at bulletproof coffee too or consider adding mct oil or coconut oil to a hot drink

    I second this! I take Spectrum Fish Oil tablets 3000 mg/day and it has increased my stamina, mood, and mental clarity!
  • mrsroddy1228
    mrsroddy1228 Posts: 93 Member
    jadowns wrote: »
    louise13dunstan wrote: »
    I would add more fat. Fat gives u lots of energy, keeps u fuller longer so u wont need to snack and it doesnt spike ur insulin like carbs and protein can.
    Have a look at bulletproof coffee too or consider adding mct oil or coconut oil to a hot drink

    I second this! I take Spectrum Fish Oil tablets 3000 mg/day and it has increased my stamina, mood, and mental clarity!

    I'll try that! I take one occasionally but I'll try taking one a day
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    mrsroddy1228 wrote: »
    hey friends!

    I have been doing 1200 calories a day but have been extremely tired lately so think it may be too low. I am normally working out 3 times a week and burning around 200 cals. I feel like I can't even get a good workout in bc I'm so exhausted.

    I think I am going to up my calories to 1500 cals a day to see how that helps with my energy levels. Also I think I'm going to add in two snacks between meals. I am 5"1, 113 lbs, and 25 yrs old. Am just wanting to lose a few more lbs so I can take my weight loss quite a bit slower.

    Thanks! ☺️

    Your energy levels will be low because you have a pretty lean young lady, eating very little calories, which am glad that you recognize that and going to fix it. Most days, your protein is fine. At 125lbs (even if you were 20% bf, which is probably a bit aggressive) your protein should be between 80g -100g (which you hit almost every day). Fats typically should be .35g to .6g per lb of lean body mass, which you hit almost every day. Overall, I think upping your calories between 1500-1700 would probably make you feel the best. At this point, you really should only be aiming for 1/2 lb per week weight loss.


    And if your goal is to lower your body fat, I hope you are doing some weight training, particularly, a progressive overload program

  • mrsroddy1228
    mrsroddy1228 Posts: 93 Member
    psulemon wrote: »
    mrsroddy1228 wrote: »
    hey friends!

    I have been doing 1200 calories a day but have been extremely tired lately so think it may be too low. I am normally working out 3 times a week and burning around 200 cals. I feel like I can't even get a good workout in bc I'm so exhausted.

    I think I am going to up my calories to 1500 cals a day to see how that helps with my energy levels. Also I think I'm going to add in two snacks between meals. I am 5"1, 113 lbs, and 25 yrs old. Am just wanting to lose a few more lbs so I can take my weight loss quite a bit slower.

    Thanks! ☺️

    Your energy levels will be low because you have a pretty lean young lady, eating very little calories, which am glad that you recognize that and going to fix it. Most days, your protein is fine. At 125lbs (even if you were 20% bf, which is probably a bit aggressive) your protein should be between 80g -100g (which you hit almost every day). Fats typically should be .35g to .6g per lb of lean body mass, which you hit almost every day. Overall, I think upping your calories between 1500-1700 would probably make you feel the best. At this point, you really should only be aiming for 1/2 lb per week weight loss.


    And if your goal is to lower your body fat, I hope you are doing some weight training, particularly, a progressive overload program

    Thanks so much for your input! I am going to up my calories to 1500 and hopefully that will help. ☺️
  • jgnatca
    jgnatca Posts: 14,464 Member
    Here's my list of mid-day snacks.

    http://www.myfitnesspal.com/blog/jgnatca/view/mid-day-snacks-722504
  • mrsroddy1228
    mrsroddy1228 Posts: 93 Member
    jgnatca wrote: »
    Here's my list of mid-day snacks.

    http://www.myfitnesspal.com/blog/jgnatca/view/mid-day-snacks-722504

    Thank you!
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