first week down but feel like giving up.. is this normal??
Clo_Buffie
Posts: 14 Member
My first week is down but I feel exhausted, unmotivated and i feel like giving this whole thing up. Has anyone else felt this way?. Should i take a break or push through and hope my body/mind falls in line? does anyone have any tips to help??
thanking you
thanking you
0
Replies
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What exactly are you doing that is making you feel this way?
Is this a mental barrier, something that also may have prevented success in the past?
Sometimes you just have to keep grinding on until it becomes a habit. Usually in the beginning it is just your mind telling you that you can't.
But in reality, you can 5 -
Why did you decide to lose weight? Generally I've found that when I'm consistently connected to my motivation (and not just doing something because people think I should), it's relatively easy to stay on track.3
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Clo_Buffie wrote: »My first week is down but I feel exhausted, unmotivated and i feel like giving this whole thing up. Has anyone else felt this way?. Should i take a break or push through and hope my body/mind falls in line? does anyone have any tips to help??
thanking you
there is literally no way anyone can help you the lack of information you provide.
so a week in and you want to throw in the towel and just be at whatever weight you are now forever?
provide us your stats, your weightloss plan, how you are tracking your food intake, what exercise you are doing. give us something..anything to go on. 4 -
What are your goals? Did you set your calorie deficit too low? Are you not eating properly? Working out too hard? If you're doing those things, it can cause you to burn out pretty quickly. Reassess your goals and be sure they're realistic. Don't give up!3
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Since you're so early in i'd say keep pushing to encourage the mental motivation. 21 days to make a habit!4
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Are you trying to make too many changes all at once? Eating habits, exercise habits, sleeping habits, drinking habits, etc?
Baby steps will help more. Make one small, positive tweak to your current routine. For example, if you want to cut out soda, cut out ONE soda per day. Once that is "normal," then cut out TWO sodas per day. So on, until you don't drink soda. Then make another change, like 10 minutes of exercise 3X week. Once that is "normal," make another tweak. Rinse and repeat.7 -
janejellyroll wrote: »Why did you decide to lose weight? Generally I've found that when I'm consistently connected to my motivation (and not just doing something because people think I should), it's relatively easy to stay on track.
This is really true.
Another consideration is if you are making it harder on yourself than it needs to be. A lot of times people think they need the maximum deficit, need to immediately jump to working out a ton, need a very restrictive diet. You can decide to make some gradual improvements over time, you can cut calories but not to the maximum, you can usually cut calories in ways that won't even be that noticeable. It can be fun and not all that hard.
Having patience with myself and not forcing myself to do things I wasn't yet in the mindset for (or in shape for) was one thing I'm grateful for this time. Rather than overdoing exercise and making myself feel miserable I was so out of shape, for example, I increased walking and did some additional exercise that wasn't too hard (and was kind of fun) 3 times a week for 30 minutes. I gradually increased and focused on finding what I enjoyed. Stuff like that works for the food changes/calories too.1 -
My guess is that you think you have to make 180* whole sale changes to the way you live your life over night...I've never seen anyone succeed with that. You don't just flip a switch and go from this to that...it's an evolutionary process and you have to embrace that process. You don't have to do all of the things at once...and frankly, you shouldn't be exhausted.3
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thanks all.. my calorie intake is 1200.. my excersice includes 30 mins of home bike and 10,000 steps which usually equates to around 200 - 300 cal. I am 78 kgs and only 5 foot high lol so i would like to loose 20 kgs by September as i am going on a holiday then..i am hoping to go slow and only loose 1 kg a week...
my motivation is..well..its just to be healthy again.. I feel tired all the time and i am wondering if that is more my body getting used to everything.
Usually my day is as below:
30 mins of bike + shower as i am covered in sweat lol
breakfast is muesli and green tea
lunch is apple with peanut butter and peanut butter sandwich as i am on the road and i find if i eat to big i end up wanting to sleep more
Dinner is usually meats like small steak, chicken etc Wednesday having a small lasagna and Fridays a small home made nachos these all have veggies included with them.
usually my calories are around 400 each meal
I walk 10,000 steps a day using a garmin viofit and will be increasing this slowly.
i am struggling with the water intake and only drink around 1 litre... i live in a very tropical climate so i need to be drinking close to 3...
thanks for the help.. i appreciate it
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OP--you don't mention weighing and measuring your food. How do you know that you're eating 1200? You could be eating less and that can make you tired. You need to fuel your workouts. The trick here is to eat as much as possible and still lose weight. If you're not weighing, get a digital food scale and start there. Don't give up yet. Good luck.2
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I dont have the time to get into it, But keep in mind its not all or nothing. Quitting does no one any good, Even if you fall off the wagon get right back on. Successful dieters will all tell you the stories of their baby steps, Mis- steps and total fails when beginning. Of course its normal. All that matters is your making baby steps in the right direction. Just commit to baby steps forward, Whether that be eat a little less one meal, Walk a little more, Lift a little heavier, Drink a little more water, Sleep a little longer, Add an extra veggie, Smaller dessert portion etc. Baby steps get you there and are way more manageable thn the all or nothing approach. Wouldnt you rather get there, Eventually, Vs getting bigger or further away and one day having to go even further to get to your end goal. 1 step forwards 2 steps back still beats just 2 steps back. Practice your baby steps and you'll get there.3
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It sounds like your body actually isn't getting enough calories for your size AND your exercise. I am 5'3, 112 pounds (or thereabouts) and I typically eat around 1400 - 1500 calories a day when I exercise (7,000 steps a day) to maintain my weight. If I'm not exercising, I'm at 1350 calories...0
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If you want to give up, then it's not really a priority to you. Or you may just be doing it wrong. How many calories are you consuming per day?Clo_Buffie wrote: »My first week is down but I feel exhausted, unmotivated and i feel like giving this whole thing up. Has anyone else felt this way?. Should i take a break or push through and hope my body/mind falls in line? does anyone have any tips to help??
thanking you
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If you want to give up, then it's not really a priority to you. Or you may just be doing it wrong. How many calories are you consuming per day?Clo_Buffie wrote: »My first week is down but I feel exhausted, unmotivated and i feel like giving this whole thing up. Has anyone else felt this way?. Should i take a break or push through and hope my body/mind falls in line? does anyone have any tips to help??
thanking you
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutritionClo_Buffie wrote: »thanks all.. my calorie intake is 1200.. my excersice includes 30 mins of home bike and 10,000 steps which usually equates to around 200 - 300 cal. I am 78 kgs and only 5 foot high lol so i would like to loose 20 kgs by September as i am going on a holiday then..i am hoping to go slow and only loose 1 kg a week...
my motivation is..well..its just to be healthy again.. I feel tired all the time and i am wondering if that is more my body getting used to everything.
Usually my day is as below:
30 mins of bike + shower as i am covered in sweat lol
breakfast is muesli and green tea
lunch is apple with peanut butter and peanut butter sandwich as i am on the road and i find if i eat to big i end up wanting to sleep more
Dinner is usually meats like small steak, chicken etc Wednesday having a small lasagna and Fridays a small home made nachos these all have veggies included with them.
usually my calories are around 400 each meal
I walk 10,000 steps a day using a garmin viofit and will be increasing this slowly.
i am struggling with the water intake and only drink around 1 litre... i live in a very tropical climate so i need to be drinking close to 3...
thanks for the help.. i appreciate it
She says 1200 a day and then she exercises--I don't think it's enough. If she's not weighing and measuring though, it's hard to tell.3 -
If you're making it so tough that you would even consider quitting you should ease up. Or take a day or two to "practice" eating at maintenance, then get back to it.1
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thanks guys for your help i appreciate it .. i measure/weigh my food with a electric scales and log everything here and i am eating more than i was before i started. My starting calories is 1200 (set by my fitness pal) and i try to eat half of my exercise cals back buy the end of the day... so i am usually eating around 1300 - 1400 cals..0
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Clo_Buffie wrote: »thanks all.. my calorie intake is 1200.. my excersice includes 30 mins of home bike and 10,000 steps which usually equates to around 200 - 300 cal. I am 78 kgs and only 5 foot high lol so i would like to loose 20 kgs by September as i am going on a holiday then..i am hoping to go slow and only loose 1 kg a week...
1 kg/week is not going slow. It's actually an extremely aggressive goal, and more so when you are on the shorter side, as total TDEE is not so high. The benefit is that losses are more visible quickly when short, so that's a plus!
Exercise seems okay, and the steps is a great idea, but if you are doing that and eating 1200 without eating back anything you might be overdoing it.
Are you enjoying what you eat? Enjoying the exercise? If not, is there a way to make it more fun? You are doing basically what I was when I first started with the biking and walking, and I made the biking fun by watching stuff I wouldn't otherwise get to watch or listening to fun music (or podcasts if you like them).
What is making you feel like you don't want to continue?1 -
First thing I would suggest is swapping out all that peanut butter for filling leafy greens and a wide array of other vegetables. You can eat 5 cups on spinach for a half tablespoon of nut butter.0
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I can tell you that for once, I do not feel like giving up. I have tried to do Weight Watchers since the beginning of the year, losing and regaining the same 3-4 lbs. Very frustrating. I decided that the program is just too restrictive for me, and have chosen to calorie count only instead. It has been just a few days, but I feel like a HUGE weight has been lifted. I can now eat what I want as long as I stay within my daily calorie allotment. It is such a freeing feeling!! I really do think that counting calories is the way to go. Hang in there!! 3
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First thing I would suggest is swapping out all that peanut butter for filling leafy greens and a wide array of other vegetables. You can eat 5 cups on spinach for a half tablespoon of nut butter.
I don't know that dumping nut butter for 5 cups of spinach (and I really like spinach) is the cure for feeling exhausted and unmotivated.5 -
If you already want to give up, your goal is too aggressive. Reduce to 0.5 kilo a week.2
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1kg a week is actually not taking it slow, it's an aggressive target - especially as you're only 20kg overweight. 0.5kg a week is more realistic.
I've been doing this over 4 years, and the way you make it work is by finding an eating style you can embrace, making that mental change that "this is how I eat now" not "i'm on a diet". After 20 years of yoyo dieting, low carb worked for me. More protein, more fat, less carbs means I don't get that hunger that makes me want to binge anymore. Find half a dozen recipes you like that fit in your plan and rotate them - if you can do it without having to obsessively plan it gets easier. I still weigh and track my food, but I don't stress about it anymore. I also find it easier to skip breakfast and have a snack after dinner instead, rather than going to bed hungry.
Make whatever you're doing a routine. Allow yourself to "have a life" but also take care of yourself. I still manage to eat out (steak, salad or vege, glass of wine) and not miss out on anything.
And if you're exhausted, maybe go easy on the exercise, don't do it every day. I've lost 90lb and the only exercise I do is walk to and from the bus stop (about 7000 steps a day) and ride my horse once a week. I hate working out, and I'm not going to take on anything I can't commit to and enjoy.2 -
If you already want to give up, your goal is too aggressive. Reduce to 0.5 kilo a week.
Agree with this. We all have rough days. But if EVERY day is a rough day, you might want to reconsider your goals. And once you start, even if its a small change, you will naturally want to increase over time.0 -
I know the two weeks of starting a weight loss program are really tough for me too! I felt tired too but I think it was just my body adapting to my new food regime and exercise program. I just set my sights on getting through the first two weeks and by then I felt a lot better and had started losing weight. Also get enough sleep because it's tough to feel motivated when you're already tired at the start of the day.2
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You're giving up because you are starting your weight loss with an unrealistic goal.
It takes time to gain weight and it takes time to lose weight. If you are tiring out within the first week you're not eating the right diet, and you're over exhausting yourself to that point of feeling that way.
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Your calories are too low, no wonder u don't have energy. Start of slow, gain momentum and then try for more aggressive goals.1
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