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rockstar420's own diet
Joined: May 10
Posted: 14 Feb 2011, 10:38
In the last couple weeks, I've cut back my calorie intake - from about 1800 - 2000 to between 1300-1600... but now when I'm eating that much, I'm finding I'm tired all the time - like, going to bed at 8pm tired. Is there something I can do or eat to increase my energy levels? I'm trying to increase my protein, will that help? It doesn't seem to have made a difference so far.
Joined: Aug 10
Posted: 14 Feb 2011, 10:42
You might need to increase your calories again...it might just simply be you're not getting enough
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Joined: May 10
Posted: 14 Feb 2011, 10:49
I think 1300 is a little on the low end for you...how frequently/agressively do you exercise? And yes, increasing protein should help but NoChubbyMom is right, you may need to get the calories up in general. Carbs will definitely give you energy so increasing those too might help.
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Joined: Jan 09
Posted: 14 Feb 2011, 11:01
Why did you change your calorie intake? Did you find you weren't losing weight on your previous level of intake? It's a pretty big jump you made there. You may try reducing it more slowly to allow your body time to adjust. Instead of 1800-2000, how about 1600-1800, see how that feels, then reduce further if necessary once you're used to it.
On the other hand, I've done similar things myself and haven't experienced anything like what you're describing. You may want to see a doctor just to rule out other things can make you tired like the flu or mono.
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Joined: May 10
Posted: 14 Feb 2011, 11:06
I excerise about 4 - 5 times a week for an hour - pretty low intensity though, mostly just doing the cardio on the Wii Fit. I'm scared of increasing the calories any more, because when I was eating 1800 or so, I wasn't losing any weight - I am losing weight eating this amount now, but it sure is coming off slowly
... what about the higher end of that range? I don't think that 1500 calories is unreasonable.
Joined: Nov 10
Posted: 14 Feb 2011, 11:46
I know I don't have all the details, but..
.. Sleep 8 hours a night
Rest from exercise for a couple of days
Then increase your exercise intensity
And go back to 1800
.. if you're getting as much sleep as before and the only thing you've changed is your food then maybe you could increase your exercise intensity and keep your food at 1800. That way you get the calories, but still get a deficit.
Do you feel you are ready to change your exercise from low intensity to some high intensity workouts? That may be something to look into.
If so, you can burn 500 calories in 26 minutes doing Tabatas according to "Muscle and Fitness, Hers" magazine. But they are very high intensity so you'll need to be ready. You could start with interval training instead. Then, if you do some weight training for 15 minutes on top of that, you'll not only gain muscle and increase your metabolism, you'll also burn calories throughout the day (after you've stopped exercising).
Then you can continue eating the 1800 calories and still drop weight.
Also, you could be burnt out or sleep deprived and just need to rest for a couple of days, take two days off of exercise and get some sleep in to catch up. I had to do that recently and feel so much better. I have a baby and didn't realize how much I was taking on or how sleep deprived I was. Emotions went down the hill as well. Once I got strict with my sleeping schedule (7/8hrs minimum a night for me) and rearranged exercise around that, I felt much better.
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Joined: May 10
Posted: 14 Feb 2011, 14:17
Thanks everyone - I'll try eating a bit more and exercising more, and hopefully the two will balance each other out
Joined: Apr 10
Posted: 14 Feb 2011, 15:14
You might try aquarobics. Low impact, but strenuous. Get some help too, some exercises are too much for people starting out. My trainer says stairstepping is still too much for me. I'm working on some weight training and the elliptical and also rowing and aggressive treadmill programs once a week and aquarobics once a week. But my trainer switches things around to "keep my body guessing."
Joined: Jan 11
Posted: 15 Feb 2011, 22:07
that's what I've been dealing with this last week too! I haven't changed calories much and have blamed some of it on TOM but for almost a week now (and pre-TOM) I've been exhausted. Sleeping all freaking night without waking up and waking up exhausted still. Nothing is helping. I thought exercise was supposed to be an energy boost?
Joined: Jul 10
Posted: 16 Feb 2011, 07:01
To cut your calories, maybe try a little at a time, maybe bring down your range by 50 or 75 cals a day? It might take a few weeks to figure out the sweet spot, but then its less of a shock to the system and might help you to better maintain your energy level. I would assume that, in addition to calories, you're also watching the types of foods you eat - if you're aiming for a low number, you have to make sure that you're eating foods that pack a lot of punch- protein has been mentioned already but there's also fiber and vitamins, in general to consider. I've heard the B vitamins can help your energy.
I've never really experienced the exercise "boost" to energy level- or maybe its just so subtle I missed it?
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