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often hungry/fatigued on small deficit


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First of all – I'm not a CC newbie, I don't run large deficits, and I don't restrict/binge.

Stats:
5'1", 175 lbs, female, age 33
Desk job, less than 30 min exercise a day

Averages for the past 14 days:
Calorie Intake:  1555
Calorie Output:  1792 (I choose Sedentary & log exercise.)
Average Deficit:  236

Average nutrition for the past 14 days:
Carb:  201
Prot:  77
Fat:  55
SFat:  14.1
Chol:  193
Sod:  2356
Fib:  31
Sug:  76
VitA:  11434
VitC:  84
Calc:  981
Iron:  15.8
K:  1930

My question:  I feel like I'm hungry/fatigued all the time here recently!  Where am I going wrong?  I've tried eating small meals 5 times a day and eating larger breakfasts, to no avail.  According to the site, my deficit is reasonable, and I'm getting all the nutrition I need.  I rarely eat refined carbs (4-5 servings per week).  I have been eating very little meat because of the expense.  Otherwise, I'm stumped.  My weight loss has also slowed.  I've been at this for about 5 weeks now, if that info helps.

Note:  When I say 'fatigued', what I mean is 'can barely make it to the stove when I get home from work.'

16 Replies (last)

How much water are you drinking? A lot of the times fatigue is due to dehydration. An easy way you can jumpstart your water intake during the day is to have a 20oz bottle of water on your night table, and first thing in the morning is to drink that.  Here's a neat calculator you can use to see how much water you should be drinking: http://nutrition.about.com/library/blwatercal culator.htm

Make sure your meals are balanced.  For breakfast include a carb with a good amout of fiber, a protein, and some fruits or veggies. Example: whole wheat english muffin, 1 egg, 1/2 cup of strawberries.

Mid morning snack could be an apple with peanut butter (fruit and protein)

Lunch could be beans (they're an inexpensive protein alternative) , brown rice, and veggies

etc.

Protein is important at every meal, it allows you to lose weight and keep muscle.

You could also try a larger decifit, maybe another 100 calories. And eat breakfast within an hour of waking up to get your metabolism going. 

If you're that tired, the first thing I'd suggest doing is seeing a doctor.  It sounds like you might be sick, or possibly have a thyroid issue. 

 

I agree with JP, see a dr. I was fatigued all the time and it was from low blood counts. Since I started taking supplements I feel a ton better. Sarah

@ jp & 80schick - I was afraid that's the answer I was going to get.  I'm one of those die-harders who doesn't go to the doc unless I have a broken bone sticking out of my skin or something.  Guess I'm going to have to bite the bullet.

80schick - If you don't mind my asking, what kind of low blood counts?

@velouriaa - Thanks for your input!  I drink lots of H2O, but I haven't been eating protein at breakfast.  That certainly might give me the boost I need to make it through the day.

I just wanted to check back in to say - that was some excellent advice, velouriaa!  I added protein (2 egg whites) to my breakfast.  Also, I usually drink a 12 oz Diet Coke in the afternoon to keep from feeling sluggish.  Big mistake!  I replaced it with a huge glass of water, and I feel 100% better.  Thanks so much!!!

its crazy how little changes can make such a huge difference, isn't it?   I am so glad you are feeling all better!!

Original Post by beckabooey:

I feel 100% better.  Thanks so much!!!

I'm so happy for you! Keep up the good work!!

Original Post by beckabooey:

First of all – I'm not a CC newbie, I don't run large deficits, and I don't restrict/binge.

Stats:
5'1", 175 lbs, female, age 33
Desk job, less than 30 min exercise a day

Averages for the past 14 days:
Calorie Intake:  1555
Calorie Output:  1792 (I choose Sedentary & log exercise.)
Average Deficit:  236

Average nutrition for the past 14 days:
Carb:  201
Prot:  77
Fat:  55
SFat:  14.1
Chol:  193
Sod:  2356
Fib:  31
Sug:  76
VitA:  11434
VitC:  84
Calc:  981
Iron:  15.8
K:  1930

My question:  I feel like I'm hungry/fatigued all the time here recently!  Where am I going wrong?  I've tried eating small meals 5 times a day and eating larger breakfasts, to no avail.  According to the site, my deficit is reasonable, and I'm getting all the nutrition I need.  I rarely eat refined carbs (4-5 servings per week).  I have been eating very little meat because of the expense.  Otherwise, I'm stumped.  My weight loss has also slowed.  I've been at this for about 5 weeks now, if that info helps.

Note:  When I say 'fatigued', what I mean is 'can barely make it to the stove when I get home from work.'

 

 hematocrit or red blood cells and Iron, it took four supplements a day for over 3 months to get me back to the low end of normal and I am still on 2 a day to keep it level, I had a high iron diet and still had lots of problems. Sarah

Original Post by ima80schick:

 hematocrit or red blood cells and Iron, it took four supplements a day for over 3 months to get me back to the low end of normal and I am still on 2 a day to keep it level, I had a high iron diet and still had lots of problems. Sarah

I was wondering if my iron might be low.  I've increased my meat intake over the past 2 days and already feel better.  Thanks for your input, Sarah!

The iron supplements I take are real life savers. I take a prenal vitamin with iron, a 65 mg. iron, and a vitamin D, as suggested by my MD. You're welcome! Sarah

Original Post by beckabooey:

Original Post by ima80schick:

 hematocrit or red blood cells and Iron, it took four supplements a day for over 3 months to get me back to the low end of normal and I am still on 2 a day to keep it level, I had a high iron diet and still had lots of problems. Sarah

I was wondering if my iron might be low.  I've increased my meat intake over the past 2 days and already feel better.  Thanks for your input, Sarah!

If you want to increase your iron intake without having to eat more meat, try a cup of corn flake. It have 45% of my daily Iron need in it!

Original Post by beckabooey:

First of all – I'm not a CC newbie, I don't run large deficits, and I don't restrict/binge.

Stats:
5'1", 175 lbs, female, age 33
Desk job, less than 30 min exercise a day

Averages for the past 14 days:
Calorie Intake:  1555
Calorie Output:  1792 (I choose Sedentary & log exercise.)
Average Deficit:  236

Average nutrition for the past 14 days:
Carb:  201
Prot:  77
Fat:  55
SFat:  14.1
Chol:  193
Sod:  2356
Fib:  31
Sug:  76
VitA:  11434
VitC:  84
Calc:  981
Iron:  15.8
K:  1930

My question:  I feel like I'm hungry/fatigued all the time here recently!  Where am I going wrong?  I've tried eating small meals 5 times a day and eating larger breakfasts, to no avail.  According to the site, my deficit is reasonable, and I'm getting all the nutrition I need.  I rarely eat refined carbs (4-5 servings per week).  I have been eating very little meat because of the expense.  Otherwise, I'm stumped.  My weight loss has also slowed.  I've been at this for about 5 weeks now, if that info helps.

Note:  When I say 'fatigued', what I mean is 'can barely make it to the stove when I get home from work.'

I definitely know that feeling, I have it every day. I don't know why, but I would go to the doctor. 

Original Post by beckabooey:

First of all – I'm not a CC newbie, I don't run large deficits, and I don't restrict/binge.

Stats:
5'1", 175 lbs, female, age 33
Desk job, less than 30 min exercise a day

Averages for the past 14 days:
Calorie Intake:  1555
Calorie Output:  1792 (I choose Sedentary & log exercise.)
Average Deficit:  236

Average nutrition for the past 14 days:
Carb:  201
Prot:  77
Fat:  55
SFat:  14.1
Chol:  193
Sod:  2356
Fib:  31
Sug:  76
VitA:  11434
VitC:  84
Calc:  981
Iron:  15.8
K:  1930

My question:  I feel like I'm hungry/fatigued all the time here recently!  Where am I going wrong?  I've tried eating small meals 5 times a day and eating larger breakfasts, to no avail.  According to the site, my deficit is reasonable, and I'm getting all the nutrition I need.  I rarely eat refined carbs (4-5 servings per week).  I have been eating very little meat because of the expense.  Otherwise, I'm stumped.  My weight loss has also slowed.  I've been at this for about 5 weeks now, if that info helps.

Note:  When I say 'fatigued', what I mean is 'can barely make it to the stove when I get home from work.'

I definitely know that feeling, I have it every day. I don't know why, but I would go to the doctor. 

Original Post by lavender1981:

I definitely know that feeling, I have it every day. I don't know why, but I would go to the doctor.

Instead of just reading the original post and replying, sometimes it's good to read the rest of the thread. Like in post #5, where the OP reported back.

Original Post by amethystgirl:

Original Post by lavender1981:

I definitely know that feeling, I have it every day. I don't know why, but I would go to the doctor.

Instead of just reading the original post and replying, sometimes it's good to read the rest of the thread. Like in post #5, where the OP reported back.

Hey, thanks for the tip, good idea, but I did actually read this whole post and the entire thread, because I feel the same. I knew she felt better after doing those things, but I still think she should see the doctor, which is why I suggested that. She obviously has an underlying problem like low blood sugar. Even if a few changes make you feel better, if she stops them, she will feel worse again and that might be a sign of something more serious and should probably see a doctor. Though you are right, it's good to read the whole thread - but I did!

I think the entire problem is a certain medication I take.  I've spoken with my doctor about it before.  It has side effects like weight gain, hyperglycemia, diabetes - it obviously makes one sensitive to sugar.  However, I feel like the benefits of this medication outweigh its side effects.

I started eating more balanced meals as suggested, which means not scrimping so much on meat and drinking more water (instead of artificially sweetened drinks).  And I cut my sugar intake from 83g to 42g.  I feel like a different person.  I'm not saying this is what everyone should do!  I know there's a big hype about sugar right now, but I really think people should do what makes them feel best.  I feel great, and I know the weight loss will happen on its own time.

16 Replies
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