Feeling sluggish and exhausted after little exercise

jennyweidemann1204
jennyweidemann1204 Posts: 5 Member
in Health and Weight Loss
Hi there, i am on a 1300 cal high protein diet since almost a half year now. I have not been super consistent and fell of the wagon a few times but overall eat very healthy at least 5 days a week.I( I consider a few glasses and a spagetti Bolognese or a slice of pizza unhealthy for me) I d love to exercise more but as soon as I exercise I feel awful next day, very tired,no focus , sluggish and headache's. At first I thought I don't eat enough carbs after sport but now I have changed that and kame sure I have enough carbs to replenish...I am not doing heavy exercise but walking for 1-2 hours or doing yoga.I am 65 kg at 155 cm and have actually gained another 4 kilos in the last 4 month .I am pretty desperate at the moment and not sure what to do...

Replies

  • skellyc74
    skellyc74 Posts: 30 Member
    Time to up your calories.
    1300 is way too low. You don't say how old you are, what are your activity levels like? 1300 cals for 6 months is a massive stress on your body.
    Do you have any idea what your maintenance calories are? You need to work that out then just deduct from there to be in a deficit. You absolutely should be able to include a bolognese and a glass of wine into your diet if that's what you like. Life's too short.
    I'd say take a diet break, do a couple of weeks at maintenance to refuel and refeed your body. Then reduce your cals down to a more manageable level and include the foods you love even if its only a once a week treat etc.
  • jennyweidemann1204
    jennyweidemann1204 Posts: 5 Member
    Thanks for your help...i am 43 and different apps have calculated my maintenance at 1500 to1600 cal at a low activity level.Inwent to see a nutritionist and he recommended 1300 cal and high protein. I have been in and off diets for years and absolutely agree with what you say: life is too short and I should be enjoying a Bolognese or a glass of vino,but it s very frustrating that I feel like I immediately gain wait... In the last 4 years i have gained 7 kilos and am not able to shed them with healthy eating habits alone and I struggle with the exercise as they make me feel *kitten**
  • cmriverside
    cmriverside Posts: 34,422 Member
    Okay.

    Go into "Goals" here on this site. Set it to, "Lose 1 pound per week." What is your daily job? I would suggest starting your Activity Level at "Lightly Active" on this site unless you have a standing/walking/lifting type job.

    If it tells you 1300 (it should be close to that) then on days you exercise, enter that into the Exercise tab and eat more! Did your nutritionist not tell you that?

    Then, eat the danged carbs. A lot of people would struggle on your "nutrition plan." What is this nutritionist's qualifications? What does s/he say about your energy levels?

    Listen to your body, not this "nutritionist." S/he probably isn't qualified. (A lot of them aren't!)
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    cmriverside wrote: »
    Okay.

    Go into "Goals" here on this site. Set it to, "Lose 1 pound per week." What is your daily job? I would suggest starting your Activity Level at "Lightly Active" on this site unless you have a standing/walking/lifting type job.

    If it tells you 1300 (it should be close to that) then on days you exercise, enter that into the Exercise tab and eat more! Did your nutritionist not tell you that?

    Then, eat the danged carbs. A lot of people would struggle on your "nutrition plan." What is this nutritionist's qualifications? What does s/he say about your energy levels?

    Listen to your body, not this "nutritionist." S/he probably isn't qualified. (A lot of them aren't!)

    This... eat more... enjoy the wine :drinker:
  • yirara
    yirara Posts: 9,944 Member
    Yes, you need to eat more. MFP is also designed such that you eat back exercise calories. The guy who gave you 1300 should have said to also include exercise, because 1300 is low, and is super low with exercise.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    jennyweidemann1204 wrote: »
    Thanks so much:) That gives me some hope...it s so hard to to trust and believe what you hear and read these days and being desperate makes you wanna try it all out! You are right, the nutritionist probably wasn't qualified..he said I can loose 8 kg in 2 month and gave me a strict diet plan to stick to which didn't seem right to me. I try to focus my diet on whole foods and no processed foods;) I don't care if it takes longer I want to be healthy and feel fit!

    Balance is good... deprivation is not so good. Fast weight loss is never good... loose skin and all that... good luck you got this 👍
  • cmriverside
    cmriverside Posts: 34,422 Member
    I am 65 kg at 155 cm and have actually gained another 4 kilos in the last 4 month .

    Let's talk a little about this ^^

    Have you actually gained 4 kilos? All at one time or over that period of four months?

    If all-at-one-time it's likely mostly water fluctuations compounded by the extreme stress you've been placing on your body by under-eating and getting poor nutrition. You need vegetables and fruits. You need fats. Your body will fight you if you're not feeding it what you need. Start eating a much more balanced plan. Use the FOOD diary here. Try to hit 25g of fiber. Hit that protein and fat, you don't have to go "over" on protein or under on carbs - that's just a way some people use to stay fuller on fewer calories but it does come back to bite you in the end (as you are experiencing.)

    After you've set up your Goals here to lose 1 pound and Lightly Active - stay with that for 4-6 weeks. Add in more calories on exercise days. Just go with what the site tells you for that 4-6 weeks. Adjust at the end of that time when you have a good solid block of food and exercise data to compare to your weight.

    Log all your food, make sure the entries you choose are correct (match them to the labels, weigh the food.) Study your FOOD page and learn from it. The numbers will help you a lot. Make notes as to how you are feeling based on WHAT you are eating and HOW MUCH.

  • jennyweidemann1204
    jennyweidemann1204 Posts: 5 Member
    Re: Have you actually gained 4 kilos? All at one time or over that period of four months?

    I have gained this over the last months, quite steady, it s been going up and down and fluctuates a bit and I am aware that weight is not always a good indicator with water hold in your body, hormones level s etc but overall roughly 1 kg per month weight gain. I will take your advice and try to not be so hard on myself (especially with the carbs intake, I have been trying to cut them down to 30%) , track properly and give it a go :)
    Thanks a lot..what a great community! Have just discovered this commity now and am very impressed with your guys input and advice:)
  • HoneyBadger302
    HoneyBadger302 Posts: 2,075 Member
    In addition to all the advice on eating more and exercise calories, tracking your own data, etc -

    On the balance and life is short part - plan the things you enjoy into your diet/week/calories. I enjoy a glass of wine or two pretty regularly. As long as I plan that into my day, it will never cause me to gain weight. Perhaps there are some thought adjustments you need to work on - there aren't "good" and "bad" foods, just more nutritious or less nutritious, but that doesn't make it good or bad (loads of chemicals may be an exception, but that still won't make you gain or lose weight).

    If there are things you truly enjoy, then just plan for them in moderation - or if you don't want to moderate (for example, a holiday meal or special dinner out with friends), then plan for it all week - "bank" some calories, eat very light that day, drink a big glass of water just before the meal, and enjoy said meal.

    Food can still be enjoyed, even "healthy" food and it can still be delicious. Eating tasty complete meals that are very nutritious helps me keep my cravings for less nutritious meals down...and on the occasion I want to enjoy one of those meals, I just plan it into my week.
  • springlering62
    springlering62 Posts: 8,493 Member
    steady weight gain, exhaustion……. No chance you’re pregnant. is there?

    Sorry, that’s just what jumped out at this ole gal.
  • jennyweidemann1204
    jennyweidemann1204 Posts: 5 Member
    Nope, not pregnant, but currently also looking into potential hormone disbalances with my gynecologist.

Categories