Losing my energy withing three hours of waking up: Help!
Aimscapes
Posts: 14 Member
Hi all,
Am completely new to MFP and have just started a few days ago. A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Problem is that I am feeling beat by 11am, I mean dead tired.. right now I just want to go to sleep. My day routine consists of a 20min cross trainer in the morning, 8 hours of active work (as a front office receptionist that is consistently standing and walking) and an hour bike run every evening. I currently weigh 96kg.
Any suggestions? What am I doing wrong? For sure, I will not last like this
Thanks
Am completely new to MFP and have just started a few days ago. A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Problem is that I am feeling beat by 11am, I mean dead tired.. right now I just want to go to sleep. My day routine consists of a 20min cross trainer in the morning, 8 hours of active work (as a front office receptionist that is consistently standing and walking) and an hour bike run every evening. I currently weigh 96kg.
Any suggestions? What am I doing wrong? For sure, I will not last like this
Thanks
0
Replies
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Those macros aren't great at all.
Your body is either fuelled by carbs or fats and you are eating very little of either.4 -
RuNaRoUnDaFiEld wrote: »Those macros aren't great at all.
Your body is either fuelled by carbs or fats and you are eating very little of either.
So do you suggest I quit this advice and go for A more balanced carbs and protein diet
? Thank you 0 -
It's your choice to make but I wouldn't follow that diet for 1 day let alone for a considerable time period.
I have mine set to 45% carb, 30% fat, 25% protein. I am very active and work well with a decent level of carbs.
I also make sure that I eat a decent amount of fibre within my carbs as it is filling to me.
I'd play around with your % until you find where you feel the best. It really is very personal but what you are doing now does not sound like it is working for you.3 -
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JerSchmare wrote: »I do 40c, 30, 30. But, I don't find macros to have much effect one way or the other. I've mixed it up a zillion ways. Zero impact on anything.
How weird. I get an almost instant reaction.
Say I'm off to a formal where I want to wear a killer dress, I'll go low carb for 7 days to drop water weight.
If I'm running a race over 10 mile I'll increase carbs to around 55% the week before. I've never heard of people switching up macros and getting no change before.2 -
A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Does your colleague want you to have an awful time and ultimately fail because adherence is so tough?
Or more likely they are well meaning but clueless.
Keep in mind calories determine if you lose, maintain or gain weight. Being able to adhere to your diet determines if you are ultimately successful
This is a really good read and a great investment return for a few minutes of your time.....
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
2 -
I would suggest that you have a couple rest days built into your schedule. Because exercising twice a day EVERY day plus having a physically active job is probably part of the reason you are fatigued. You are not giving you body time to recover at all.5
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Any suggestions? What am I doing wrong? For sure, I will not last like this
This really is key - a successful diet is one you can adhere to on the long run, and turn it into your new normal. You need to find what works for you.
Some of the other things to consider:
- how many calories in total are you consuming? What calorie deficit are you aiming for - is it too harsh and therefore making you hungry?
- Are you eating enough at breakfast (though plenty of people don't eat breakfast and are fine, I can't live unless I've consumed about 400 calories before work)
I am a big proponent of losing weight in a slow and steady way. It took me close to a year and a half to lose 46 lbs, but it really helped me build a new healthy normal eating routine.2 -
Do you eat breakfast? What do you eat for breakfast?
I find if I eat breakfast, I often feel more tired than if I don't eat breakfast. Eating lots of carbs early makes me feel even worse!3 -
A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Does your colleague want you to have an awful time and ultimately fail because adherence is so tough?
Or more likely they are well meaning but clueless.
Keep in mind calories determine if you lose, maintain or gain weight. Being able to adhere to your diet determines if you are ultimately successful
This is a really good read and a great investment return for a few minutes of your time.....
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
This. I'm going with "clueless colleague".
Low fat and low carb sounds torturous.2 -
Hi all,
Am completely new to MFP and have just started a few days ago. A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Problem is that I am feeling beat by 11am, I mean dead tired.. right now I just want to go to sleep. My day routine consists of a 20min cross trainer in the morning, 8 hours of active work (as a front office receptionist that is consistently standing and walking) and an hour bike run every evening. I currently weigh 96kg.
Any suggestions? What am I doing wrong? For sure, I will not last like this
Thanks
In addition to that being way more protein than you need, and carbs and/or fat being where we get energy from and you're doing low both... How many calories are you eating? Do you have a rest day on occasion? You have an active job AND exercise an hour and 20 minutes per day - are you fueling all that activity?4 -
Have you cut back on your sleep to fit in exercise? A mid morning cup of coffee or green tea might help0
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Believe it or not, for me it seems like the job. If I work (I am part time), by mid morning I'm zapped. If I'm home, I have energy. I call it office fatigue.0
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I would suggest that you have a couple rest days built into your schedule. Because exercising twice a day EVERY day plus having a physically active job is probably part of the reason you are fatigued. You are not giving you body time to recover at all.
Understood, have done this and it really helped. I have cut down to 5 days of exercise instead and have changed my macro ratio much much better 1 -
Believe it or not, for me it seems like the job. If I work (I am part time), by mid morning I'm zapped. If I'm home, I have energy. I call it office fatigue.
Yes I also agree that my job has a lot to do. I also work shifts (nigh/AMs/PMs) so my sleeping pattern along with my exercise and diet is surely effected0 -
Hi all,
Am completely new to MFP and have just started a few days ago. A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Problem is that I am feeling beat by 11am, I mean dead tired.. right now I just want to go to sleep. My day routine consists of a 20min cross trainer in the morning, 8 hours of active work (as a front office receptionist that is consistently standing and walking) and an hour bike run every evening. I currently weigh 96kg.
Any suggestions? What am I doing wrong? For sure, I will not last like this
Thanks
In addition to that being way more protein than you need, and carbs and/or fat being where we get energy from and you're doing low both... How many calories are you eating? Do you have a rest day on occasion? You have an active job AND exercise an hour and 20 minutes per day - are you fueling all that activity?
So following your advice, I had a rest day yesterday albeit working regardless and I feel much better today. Thank you2 -
livingleanlivingclean wrote: »Do you eat breakfast? What do you eat for breakfast?
I find if I eat breakfast, I often feel more tired than if I don't eat breakfast. Eating lots of carbs early makes me feel even worse!
I am usually have two eggs with a slice of toast and some low fat cottage cheese, or oats with soya milk and a few fruits cut in it or an avocado with eggs in it. 0 -
Any suggestions? What am I doing wrong? For sure, I will not last like this
This really is key - a successful diet is one you can adhere to on the long run, and turn it into your new normal. You need to find what works for you.
Some of the other things to consider:
- how many calories in total are you consuming? What calorie deficit are you aiming for - is it too harsh and therefore making you hungry?
- Are you eating enough at breakfast (though plenty of people don't eat breakfast and are fine, I can't live unless I've consumed about 400 calories before work)
I am a big proponent of losing weight in a slow and steady way. It took me close to a year and a half to lose 46 lbs, but it really helped me build a new healthy normal eating routine.
According to MFP I should have a 1577 calorie count... Am only taking about 1200 though without taking in consideration exercise. Re breakfast I am usually having eggs with a slice of toast and some cottage cheese or oats with soya milk.and some fruit or maybe avocado eggs I am physically and mentally unable to start the day without a good breakfast. I have this made sure to shift a bit more calories in breakfast now. Thanks for the advice 0 -
Eat all your mfp calories and half your exercise calories. You need to fuel your body.2
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Any suggestions? What am I doing wrong? For sure, I will not last like this
This really is key - a successful diet is one you can adhere to on the long run, and turn it into your new normal. You need to find what works for you.
Some of the other things to consider:
- how many calories in total are you consuming? What calorie deficit are you aiming for - is it too harsh and therefore making you hungry?
- Are you eating enough at breakfast (though plenty of people don't eat breakfast and are fine, I can't live unless I've consumed about 400 calories before work)
I am a big proponent of losing weight in a slow and steady way. It took me close to a year and a half to lose 46 lbs, but it really helped me build a new healthy normal eating routine.
According to MFP I should have a 1577 calorie count... Am only taking about 1200 though without taking in consideration exercise. Re breakfast I am usually having eggs with a slice of toast and some cottage cheese or oats with soya milk.and some fruit or maybe avocado eggs I am physically and mentally unable to start the day without a good breakfast. I have this made sure to shift a bit more calories in breakfast now. Thanks for the advice
Understand, if mfp is giving you 1500 cals it ALSO expects you to log your exercise and eat back at least some of those calories. So 1577 is the minimum you should be eating. I bet if you increase your cals to the correct level, combined with scheduling that rest day, you'll feel a lot better and lose weight in a healthy manner. Good luck!0 -
Hi all,
Am completely new to MFP and have just started a few days ago. A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Problem is that I am feeling beat by 11am, I mean dead tired.. right now I just want to go to sleep. My day routine consists of a 20min cross trainer in the morning, 8 hours of active work (as a front office receptionist that is consistently standing and walking) and an hour bike run every evening. I currently weigh 96kg.
Any suggestions? What am I doing wrong? For sure, I will not last like this
Thanks
Girlfriend, I lift heavy weights for fun and my macros are 40% carbs 30 each fat and protein. Try a different macro mix, not every body does well with keto. Not every body does well with high carb. Find what works for you.2 -
MelissaPhippsFeagins wrote: »Hi all,
Am completely new to MFP and have just started a few days ago. A colleague suggested a diet where I allocate 20%carbs, 20%fats and 60% protein.
Problem is that I am feeling beat by 11am, I mean dead tired.. right now I just want to go to sleep. My day routine consists of a 20min cross trainer in the morning, 8 hours of active work (as a front office receptionist that is consistently standing and walking) and an hour bike run every evening. I currently weigh 96kg.
Any suggestions? What am I doing wrong? For sure, I will not last like this
Thanks
Girlfriend, I lift heavy weights for fun and my macros are 40% carbs 30 each fat and protein. Try a different macro mix, not every body does well with keto. Not every body does well with high carb. Find what works for you.
Noted, thank you
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What did you pick as the MFP activity level (which assumes no exercise is done).
You are Lightly Active.
What weight loss amount weekly did you pick?
That 1577 is MFP doing math based on what YOU told it to use.
Considering that is daily goal with no exercise being expected - I'm guessing you did choose at least one right, if not both - so good job on that.
How much weight to lose until healthy weight?
And as commented, that 1577 is the daily goal when that day matches ONLY the activity level you picked - no exercise being done.
It's a life lesson many have to learn.
You do more - you eat more.
You do less - you eat less.
In a diet, a tad less in either case.1
This discussion has been closed.
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