Weight-Loss Too tired to exercise, what am i doing wrong?!

Weight-Loss
S

sparkling*diva

New member
I have organic porridge with some seeds & blueberries for breakfast at 6.30am, followed by some seeds & a natural yoghurt for 11am snack, follwed by luch at 1pm which consists of half a baked potato and half a tie of tuna with some humus mixed in and a salad (tomato,cucumber,carrot & lettuce) plus an apple, then mid afternoon @ 3.30pm i have an ornage and a banana. I dont get home until 6pm and then i used to go straight to the gym for an hour and then have dinner at 7.30pm but lately i just dont have the energy to go to the gym when i get in. I drink over a litre and a half of water and havent given up coffee or tea or anything as i didnt drink it anyway. I used to eat lots of sugary foods but thats it. I do have polycystic ovary syndrome which i dont take meds for and also epilepsy which i do take meds for but no one has ever said that these affect the way im feeling. What do you suggest i eat/drink between 3.30pm and 7.30pm to keep me going until i have my dinner.....bearing in mind im travelling home from work on the train between 4.30 and 6pm. Are there any shakes that would do me any good ?
 
Apple, veggies cut up, nuts, etc.
 
I think your situation is a perfect one for a protein shake ... I would take maybe 8 oz of orange juice and shake in some vanilla protein powder. It would give you a nice boost of carbs and protein for a pre-workout kind of snack and help with your energy levels.
 
This is just the at a glance analysis, but something says to me you're not eating enough, which would show as a lack of energy. what is your calories allotment for your weight and how many hours of uninterrupted sleep are you getting daily?
 
Big D said:
This is just the at a glance analysis, but something says to me you're not eating enough, which would show as a lack of energy. what is your calories allotment for your weight and how many hours of uninterrupted sleep are you getting daily?
Click to expand...

Hi Big D, these are the results i got based on my height of 5'8", weight of 189lbs, age 30, and exercise/sports level of 1-3 times a week.

you need 2235 Calories/day to maintain your weight
you need 1735 Calories/day to lose 1 lb per week
you need 1235 Calories/day to lose 2 lb per week
you need 2735 Calories/day to gain 1 lb per week
you need 3235 Calories/day to gain 2 lb per week

I used

I added up my calories yesterday and im eating roughly 1500 maybe a tiny bit more.

I may try the protein shake as reccomended by Kara. Oh, I am getting roughly 6 hours uninterrupted sleep. I go to bed around 9pm lol, and read then drop off around 11pm. I maybe wake once at around 3am but then drop straight off again until the alarm at 6.15am.....i must say though that since ive started eating like this i am so much more alert in the mornings, i never used to have breakfast or be able to drag myself out of bed at 7am let alone 6.15. My job is fairly physical, im on my feet most of the day and have an hour and a half journey to work in the mornings and an hour back in the evening....its sucks! :)
 
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Based on your height, weight, and age, you aren't getting enough calories on the days you work out.

These are you BMR numbers:

1647 Before activity factor
1977 Seditary
2265 With activity factor "light activity"
2554 Moderate
2842 Very active
3130 Extra active

When not getting enough calories, you're going to be tired. It's really simple math.

Edit to add that when I go to the link you provided, I get this:

you need 2464 Calories/day to maintain your weight
you need 1964 Calories/day to lose 1 lb per week
you need 1464 Calories/day to lose 2 lb per week
you need 2964 Calories/day to gain 1 lb per week
you need 3464 Calories/day to gain 2 lb per week
 
Kellyana said:
Edit to add that when I go to the link you provided, I get this:

you need 2464 Calories/day to maintain your weight
you need 1964 Calories/day to lose 1 lb per week
you need 1464 Calories/day to lose 2 lb per week
you need 2964 Calories/day to gain 1 lb per week
you need 3464 Calories/day to gain 2 lb per week
Click to expand...

those numbers would work if you're male. Going by the name and profile picture, I'm going to guess female

Well, myself personally, I wouldn't go for the 2lbs a week loss figure. 1200 range seems low to me.

is saying this:

Maintenance: 2238 Calories/day
Fat Loss: 1790 Calories/day
Extreme Fat Loss: 1512 Calories/day

One of the reasons I ask about sleep is something I found out from a few doctors I was dealing with in the past when I was getting treated for some severe sleep apnea. One of the reasons the apnea can contribute to being overweight is because the body isn't really getting a chance to 'rest fully' and replenish its energy, so then you're awake and low on energy stores, so what does the body do? reach for the food...

Now me personally, I follow my old trainer's advice and it actually helps me a lot. I tend to exercise at night after work as well. He insisted I put something on my stomach (at least 250 calories) about 30 minutes before I work out. Part of his explanation, put in simple terms for someone like me was, the body is more apt to burn calories when it knows it has some more coming. I didn't believe it either, but it did give me a boost. That first month I wasn't doing it, I was dogging it something fierce. I tried eating just before and did see an instant turn around.

Try the shake, along with some solid food 30 minutes before you work out, and see how it works out for you after a week. Close to your calorie allotment already? celery sticks, if you're having the shake, just get some bulk in there with it, the body is strange in that it doesn't really register liquid as food or even calories. It registers solid mass as food.

Hope this helps
 
Thanks guys, much appreciated. I will take it all in and let you know how i get on. I havent worked out much since ive started changing my lifestyle, maybe 6 days in total over two weeks but i would have thought i would have lost at least 1lb by now as ive overhauled my eating habits drastically and adopted routine4 in my life too. The scales dont seem to move atall :/ Maybe im expecting too much too soon ?
 
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