Weight-Loss Tiredness, calories a day qu?

Weight-Loss
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LUCY08

New member
Hi everyone,
I`ve been floating round here,for a few weeks, but never been brave enough to post before. Think i Could do with a little help please.

I am trying to eat healthy and loose some weight, to make myself feel better, as at 5f 7 and 11 stone 10 i need too. I assume I'm on the right lines, as have lost a little weight in the last week. I am also hoping it will help me battle the tiredness I`m struggling with at the mo.

Just wondering if anyone knows of any certain foods that help with feeling exhausted all the time, also how many calories i should be eating a day?

At the mo a typical day is something like this,

Sometimes i have lemon and warm water first thing

Breakfast; porridge, made with oats, skimmed milk, mixed seeds & raisins (or some fresh/frozen berries or fresh fruit) and cinnamon

lunch is rivita or oat cakes, (i try not to eat to many wheat products as they tent not to like me!!) hummus, cream chesses or tuna, ham, turkey etc with salad sometimes some natural yogurt with grapes

I normal grab some nuts in the afternoon, or a banana

tea can be a mixture of things depending on how I`m feeling, veggie chili with rice, fish pie, mostly made from scratch, tonight`s baked sweet potato with pink salmon and green beans.


I`m sure i have messed up my metabolism from several years of being and on off diets where i have consumed to few calories, and as soon as i have stopped the" diet" the weight creeps back on with a little more too, don`t want to go down this route again.

So any ideas would be fab . Thank you
 
The easiest way to calculate your needed calories is this way:

For someone who is moderately active (say working out 3x a week, or who has a job that requires activity), multiply your current weight in pounds by 15. That will give you your maintenance calories (what you need to eat to stay the same weight).

To get a healthy amount of calories to lose weight, you then multiply your maintenance calories by 70%.

So for you: 164 * 15 = 2460 (maintenance calories)
2460 * 70% = 1722 (diet calories)

Your current diet actually looks pretty decent to me, although I don't know amounts or exact calorie count. I would suggest making sure that the carbs you eat are complex carbs (whole grains, etc.), and maybe getting in a little more protein.

Also try tracking your sugar intake, especially if you're eating a lot of pre-prepared foods.

Are you doing any exercise at all? That will also help with fatigue - although when you first start working out, you will probably feel MORE tired, as your body gets used to it, exercise will actually help a lot with fatigue.

Oh, also, make sure you're drinking plenty of water. Dehydration can also show up as fatigue. Try to get in at least 5 or 6 full glasses per day - more if you can.
 
Thank you Kara for your quick response, and also for working out my daily calories i need, think maybe i need to write everything i eat down, and maybe start weighing things out (once get some new scales as don`t trust mine!), as i`m not sure how much i am really eating, then i can keep a track on things.

I know the nuts and seeds are high in calories and fat, but are good for you, i had 20 cashew nuts this afternoon, is that OK or to many? Still having a little trouble getting my head round these fat`s are good for you.

Sorry yep didn`t put about drinks, prob drink about 1 liter of water a day, as full up one of them little bottles a couple of times a day and carry it around with me. Will try to up that a bit, also drink decaf tea and green tea.

I don`t do that much exercise, i walk prob about 15/20 Min's most day, and have started going on a exercise bike for about 20 Min's every other day, and trying to build this up.

I eat organic whole grain rice, and buckwheat pasta and oats.
 
I would increase the water to at least 2 litres if I were you. I am having 2 litres at 9 stone now...

You talk of starting to keep a track of your food. I use which costs nothing and is really useful for logging both your activity and your food / drink so you see your calorie balance. It is also really useful for showing you a breakdown of your nutrition so you can make sure that all the nutrients are at the right level.
 
i had 20 cashew nuts this afternoon, is that OK or to many?
Click to expand...
Well ... see ... I don't know. :)

"Too many" is relative really. Sometimes I have 24 almonds as my afternoon snack. If I'm eating within my calorie range, then that's fine. If I am over my calories for the day then it's too much. :)

You have to look at your daily intake as a whole - rather than as individual items.
 
Thanks Omega, I have just signed up with fit day, looks alot easier than having to write everything down i eat, and hopefully that should help me keep track of my daily calories. I`ll try to drink more water too.

Thanks again Kara for replying, hopefully with the fitday diet journal and calorie counter, then i should know how many calories i can have, and will now how many nuts are too much, depending on what else i`ve eaten that day.

Thanks again for taking the time to answer.
 
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