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Dieting, but tired!



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JENNILACEY
SparkPoints: (71,939)
Fitness Minutes: (53,838)
Posts: 2,482
3/21/13 12:17 P

The type of carbs matter though. Is a good portion of your diet complex carbs? Or are you eating a lot of refined grains and added sugar? I would probably go through your last week or so of tracking and anaylize just how much sugar and refined grains you're eating. Then try to replace them with more complex carbs; veggies, whole grains, legumes etc.

I know if I eat a lot of refined grains/sugars my energy is zapped. But if I fill up most of my carbs with complex (fibre/startch) I have boundless energy for the next 24 hours. I've actually been craving high fibre foods this week and had 2 days where I binged on these homemade oat bran crackers, homemade oat granola bars and homemade black bean brownies. I have consumed so much fibre in the last couple days. The binging was bad, I haven't binged since I started this program and I don't know why, I was just having these immense cravings for fibre. I actually woke up this morning, slightly lighter on the scale and have loads of energy today. I did a super pumped workout and haven't sat down all day when yesterday I was feeling sluggish. So maybe my body was trying to tell me something.





LETAYLOR5413
SparkPoints: (18,669)
Fitness Minutes: (30,192)
Posts: 101
3/21/13 11:40 A

Well, I do use the Spark people tracker and I eat about 75-90 grams of protein a day. I stay in my carb range, as well.

Perhaps meal planning is something I should try more of :-)



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
3/21/13 11:28 A

It sounds like your diet is pretty carb heavy and lacking in protein....are you following the SP recommendations and tracking everything here? I know for me, if I eat too many carbs I feel sluggish. I would also ditch the Lean Cuisines for dinner in favor of homemade food. It doesn't have to take long to prepare, just a roasted/grilled chicken breast with your veggies is fine. I have nothing against frozen meals, but they're usually pretty low on protein, and I know when I eat them (usually when I'm in a pinch, I don't rely on them), I don't feel at my best. You might want to find a more protein heavy snack instead of the bagel too. I feel like carbs like that are just empty calories and don't provide much. Maybe something like trail mix would be better.

You might also benefit from planning out your meals ahead of time, that way you aren't having to cram in calories at the end of your day if you haven't had enough. That way you can make sure your calories are evenly spread out through your day, and that you're getting the proper balance all day long too.

Lastly, 7-8 hours of sleep may not be enough for you. I know in order to feel at my best, I need 9-10.

Edited by: YOJULEZ at: 3/21/2013 (11:28)


LETAYLOR5413
SparkPoints: (18,669)
Fitness Minutes: (30,192)
Posts: 101
3/21/13 11:03 A

I definitely make an effort to eat more healthful foods during my day. I start out my day with a 20 minute routine of whatever I feel like doing that day. Breakfast is usually either scrambled eggs and a toasted English muffin with varied fruit and black coffee (or sometimes a nonfat latte or caffe misto, if I'm near a Starbucks), or else its Greek yogurt with fruit. I'm a teacher, so I don't have much time for a mid-morning snack, but if I do it's usually either popcorn or smoked almonds. Lunch is usually a big salad with either lean meat or Greek yogurt on the side (mornings that I had eggs, I like to have yogurt with my salad, and vice verse for having lean meat on my salad when I've had yogurt for breakfast.) Sometimes I have chicken noodle soup instead. Not a big soda drinker, but I do occasionally indulge at lunch. I generally have a protein bar (pretty big on Nature Valley Dark Chocolate Peanut Butter right now) after school before hitting the gym for an hour or so. Sometimes if I'm really hungry, I have a bagel with peanut butter instead for more calories. Dinner is usually a Lean Cuisine, and I make either a side salad or extra vegetables to pump up the amount I'm eating (on those really hungry days, I eat potatoes.) And I generally have dessert (big time sweet tooth) in the form of chocolate. I aim for portion control here. After chocolate comes hatha yoga, really gentle for relaxation. At this point during my day, I check my calorie tracker and try to see if I've eaten enough, and if not I supplement with a night time snack (frozen yogurt, sometimes ice cream.)

I would say that a specific time of day when I feel most tired is around 5:00, between the gym and dinner. Perhaps adding in a post workout meal between the two times might make things easier? I get around 7-8 hours of sleep per night. Early to bed, early to rise :-)

I'm really concerned about calories and such, because my wedding is coming up and I want to look my best! I've been trying to tone and tighten as much as possible.



SUSAN_FOSTER
Posts: 1,228
3/21/13 10:29 A

You have less than 10 pounds to go so loss will be slow. (I know you didn't mention that, but I wanted to get it out there). You might want to adjust your settings on Spark to see if you want to slow down a little on the weight loss in the short term, and then maybe adjust calories down once you are used to eating at the top of your range.

I do also agree with taking a look at what you are eating. Is there a specific time of day when you feel most tired?

Also - are you getting enough sleep? Does your evening yoga settle you down, or does it give you more energy when you should be slowing down?



WHOLENEWME79
Posts: 918
3/21/13 9:42 A

Quality of food can be a factor, for sure. Another thing I would consider is if you are accurately tracking your calories burned. You might be under estimating your fitness somewhere along the line.

I did have that issue and for me, I had really under estimated how many calories my activities burned each week. Once I got that figured out, my calorie range jumped up and I was fine.

Best of luck.



DIDS70
Posts: 5,070
3/21/13 9:14 A

It could be what you are eating to attain those 1800 calories too. I found that when I ate more processed foods, I was more tired. But since being on my plant based diet, i find I have energy to burn. Make sure to fill up on veggies. kale, spinach, dandelion greens, and seaweed are energy boosters.



LETAYLOR5413
SparkPoints: (18,669)
Fitness Minutes: (30,192)
Posts: 101
3/21/13 9:06 A

I have this new problem coming around. I've been trying to eat the recommended amount of calories from spark people's guide. I'm a very active exerciser, so I am supposed to eat between 1600-2000 to lose weight. I have been hitting an average of around 1800 calories a day. My problem is that I've been feeling really tired from it! I find that on those days when I exceed my calorie limit by a couple of hundred, I feel more energized, but when I eat the lower recommended amount, I just feel sluggish. I've been trying to incorporate more evening yoga into my routine to provide more energy and connection with my body, and it helps somewhat, but not as much as extra calories do. Does anyone else have this problem?



 
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