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Tired all the time! (advice needed)



 
 
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ARCHIMEDESII
SparkPoints: (131,112)
Fitness Minutes: (198,185)
Posts: 19,546
9/17/12 11:41 A

GLAM_GIRL2B,

Everyone has made some very good points. Some of the reason you may be feeling overly tired is because your body hasn't adjusted to the decrease in caloric intake. Let's say you used to eat 3000 calories a day. The spark software recommended that you eat 1700-1900 a day to lose one pound per week. You start eating at that level. What happens ? you get tired. Why ? your body is wondering where that other 1300-1100 extra calories went.

food = energy and no food = no energy.

Depending on what your current weight is, you don't want to dramatically cut your calories. As you lose weight, your body will need fewer calories. But right now, your body still needs a lot of calories to function properly.

While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong foods and not enough of the right foods. QUALITY of the food you eat has a huge impact on your health and your weight.

It is okay to have a cookie once in a while. Spark People isn't about deprivation. it's all about moderation and portion control. However, what you don't want to do is have a cookie at the expense of healthier food. Meaning, don't skip eating broccoli at dinner because you ate a cookie at lunch. I know there are members who would budget a cookie into their daily intake. but when they went over, they would skip a meal to compensate. Don't let that happen. skipping meals isn't healthy.

Do your best to try to eat more servings of fresh fruit and veggies. For optimum health, a person should eat 6-9 servings each and every day. Eating that many really can and will help you to lose weight.

Also, if you drastically cut back your intake of sugary treats, some of that fatigue may be a result of withdrawal symptoms. I had the worst headaches when I went off caffeine.

As your diet becomes more healthy, you're going to start feel more energized. But you really need to give your body more time to adjust to the new changes. This really is a learning process.

One more point, when is the last time you had a physical ? If you recently decided to lose weight and become healthier, you really should start your journey to good health with a full physical. Find out what your blood pressure, blood sugar, cholesterol, etc... all are. Those numbers will change for the better. It helps to have a starting point.





SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
9/16/12 9:35 P

Hi,

1200 calories is the least amount of calories a woman should eat. Looking at what you have eaten for today, you seem to be missing fruits and veggies along with whole grains and healthy fats. These foods contain vitamins and minerals in addition to fiber that help give our body energy. Whatever you do, do not take an iron supplement without medical supervision as this can be toxic to your liver.

Coach Nancy



GLAM_GIRL2B
SparkPoints: (885)
Fitness Minutes: (1,201)
Posts: 8
9/16/12 9:24 P

Thanks for the comments so far everyone. First of all, it may be a little of everything that's been mentioned. I have cut my calories more this past week than in previous ones. I had began tracking and seeing that I'd been eating close to 1800 to 1900 a day and not losing weight. Plus the calories had been mainly from fast food (I used to be a manager at McDonald's and could count on at least 2 free meals a day!). I recently quit and have been trying to eat at home as well has cutting the calories. This week my goal has been 1200 calories, but I've been eating closer to 1400 with exercise to supplement the extra calories.

And there is a possibility that it could be my iron as well, as I used to have low iron. I didn't even think about that. I've been substituting red meat for ground turkey or pork when possible,so it really is possible the iron level is going down. Also, I have had my thyroid levels checked due to water retention (I'd put on 8lbs in less than a week) but my thyroid levels were normal. I have another doctors appointment in October.

And I do have a sparkpage, but I took it offline! (about a month ago). I might make it view-able again, but my issue was that I really enjoy blogging, but feel strange knowing others may be reading it. Although, I realize that's the point of this site! I primarily use my page for the blogging or forums, and track my calories on an app on my phone only because I enjoy being able to track what I eat *right* after. I have no delusions that I eat great (or even good) but right now my goal is to start eating better than before.

Here's an example of what I ate for today (a 2 nap day!):

Cinnamon Toast Crunch w/ 2% milk 1.5 cup 380 calories

Chopped Cobb Salad with grilled chicken 1 bowl 371 calories

Chocolate Chip Cookie 2 cookies 320 calories

Hard Boiled Eggs 2 eggs 140 calories


So as you can see, it's not great and I know that, but it's just strange that even eating better I'm still easily tired.




SLIMMERKIWI
SparkPoints: (111,542)
Fitness Minutes: (31,647)
Posts: 20,396
9/16/12 8:36 P

you say that it doesn't matter what you eat or how much you sleep! There could be a variety of things going on, including with your health. You would be best to make an appointment with your Dr and discuss this with him/her. There are things like hypothyroidism and low iron which can be a contributing factor.

Where it comes to your food, a lot of people think that they are eating a healthy balanced diet, and are often stunned to discover that this isn't so. Do you use the Nutrition Tracker? I suggest that you do, and enter everything that you eat into it. Check that you are eating a good calorie range, and not UNDEReating. If you are eating a high carb diet, check to see that the carbs aren't from processed ones. They will be inclined to zap your energy pretty quickly. Getting good quality fat into your diet, and eating plenty of fruit/veges and a good amount of protein is a good way to help maintain your energy levels. Did you drop your calories quite quickly? This can also have some impact on how you are feeling.

I went to have a peek at your SparkPage but you don't have one. You will find that you will get loads more support if you create one. Other members will be able to drop by and leave encouraging comments, and that helps us to stay on track!

Good luck,
Kris



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
9/16/12 8:34 P

Glam,

Are you eating within your calorie range? While I do agree it's not too unusual to be a tad more tired when starting out, with the sleep requirements you mentioned in your post, you may want to contact your doctor about your need for so much sleep. There could be a number of reasons other than cutting calories and moving more.

Coach Nancy



BHARRIS227
SparkPoints: (1,365)
Fitness Minutes: (1,576)
Posts: 25
9/16/12 8:23 P

It's normal to be tired for the first little while, when you start restricting calories.. your body is used to having the amount you were consuming before, and although it may not need that many to function, it still takes time to adjust to having less. Stick with it, after a few weeks your energy level will increase.



GLAM_GIRL2B
SparkPoints: (885)
Fitness Minutes: (1,201)
Posts: 8
9/16/12 8:19 P

Hello everyone,
I've come across a problem while trying to lose weight and that is that I am tired all the time. It does not matter how much I sleep or what I eat, I'm still overly tired. This gets to be a problem when on a day off, I can get a full nights sleep, and then 2 naps when I'm trying to keep my body movement up by getting out and exercising!

Has anyone else had this problem? What did you do to fight it? Does anyone have any ideas what it could be linked to? I'm willing to do anything to take this factor out of the way of my weight loss goal. Thanks!




 
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