Restricted calories and fatigue?

[Kamille]

I have decided to try and lose 15 pounds. I want to get back to what I weight when I was in my twenties. I've tried simply increasing my work outs, and it hasn't worked.

 

So, two weeks ago, I finally decided to change my eating habits. I've started eating 4-6 smaller meals a day, mostly focused on lean proteins and complex carbs. I've logged some of my calories, and I'm eating anywhere from 1500-1700 calories a day (I'm 5'7 and moderately active, so the calorie deficit is on average 500.) I have lost 5 pounds since starting, but the last few days, I've been feeling fatigued.

 

Could it be related to the change in diet? Anything I can do to feel better?

[tinktronik]

I have decided to try and lose 15 pounds. I want to get back to what I weight when I was in my twenties. I've tried simply increasing my work outs, and it hasn't worked.

 

So, two weeks ago, I finally decided to change my eating habits. I've started eating 4-6 smaller meals a day, mostly focused on lean proteins and complex carbs. I've logged some of my calories, and I'm eating anywhere from 1500-1700 calories a day (I'm 5'7 and moderately active, so the calorie deficit is on average 500.) I have lost 5 pounds since starting, but the last few days, I've been feeling fatigued.

 

Could it be related to the change in diet? Anything I can do to feel better?

This makes a lot of sense. Try adding in more protein, and it's okay to add some less lean protein to balance out your energy levels. It would also make sense if you are working up to a period. I tend to find while on a more restricted diet the days working up to a period I feel much more fatigued, so I add in a high protein smoothie once a day or every other day just to keep me picked up a bit.

[D-Lish]

Kam,

 

Seriously, the older you get, the less calories you need.

I probably survive on 1000-1200 calories a day on average. The break up diet I've recently gone through? I'm lucky if I take in 300-400 calories- and that's ALL coffee, lol.

 

Eggs give you energy, and boost your metabolism- so go with eggs darling. Start your day with an egg!

[jerbear]

It could be your diet plus your activities.

 

Could it be not just the diet but your activities? Like a change in your sleeping habits? Also have you been in the sun?

[Kamille]

It could be your diet plus your activities.

 

Could it be not just the diet but your activities? Like a change in your sleeping habits? Also have you been in the sun?

 

I'm going to start with this question, because this is the possible other explanation for the fatigue. I have a big event coming up at work which is stressing me out. Actually, I have a big event and 2 presentations coming up at work which are stressing me out. I swear, in one of those presentations, I am going to make a fool of myself.

 

In spite of that though, I am managing to sleep well. But maybe the work-related anxiety is causing me to feel fatigue.

 

 

This makes a lot of sense. Try adding in more protein, and it's okay to add some less lean protein to balance out your energy levels. It would also make sense if you are working up to a period. I tend to find while on a more restricted diet the days working up to a period I feel much more fatigued, so I add in a high protein smoothie once a day or every other day just to keep me picked up a bit.

 

I am in the middle of my cycle, but I will keep the protein smoothie in mind for my next period. I've been taking some mineral supplements, mostly iron and B12, to try and avoid nutrient deficiencies.

 

Kam,

 

Seriously, the older you get, the less calories you need.

I probably survive on 1000-1200 calories a day on average. The break up diet I've recently gone through? I'm lucky if I take in 300-400 calories- and that's ALL coffee, lol.

 

Eggs give you energy, and boost your metabolism- so go with eggs darling. Start your day with an egg!

 

I've been doing the oatmeal + eggwhite thing a lot (plus berries and nuts). According to the calorie counting site I use, I am getting enough proteins.

 

I'm wondering, actually, if I haven't underestimated my basic metabolism. I have it estimated at around 2000 right now (age, height, weight and activity level). I have lost another pound today, which means I've lost 6 pounds in 2 weeks, but 4.5 of those are in the last week alone. As much as I love seeing my weight go down, at my height and current weight, 4 + pounds a week isn't considered a healthy rate of weight loss. Plus, mathematically (and metabolically!), it doesn't really add up. 500 calorie deficit * 7 days should equal a weight loss of 1 pound a week.

 

I'm befuddled. I've spent the last 2 years struggling to lose weight, and now, with minor tweaks to my diet, it's like my body 's going: "Oh! You're trying to lose weight??? Okay, here we go!".

[tman666]

Kamille,

 

I would ditch the calculations. While a fun exercise in theory, you'll likely end up disappointed. Weight loss (and weight gain), over the long term, tends to happen in "chunks". You might not lose any weight for 2-3 weeks before seeing any changes at times. If you're expecting to see a constant drop of 1 lb. per week on the scale, you might (erroneously) conclude that your efforts aren't good enough and in the ensuing panic, drop calories even more, attempt to add in more exercise, or quit altogether, thus sabotaging your efforts.

 

You might consider adding in a "cheat meal" once or twice per week.

[Kamille]

I was hoping you would find this thread tman666. (You're like our resident expert).

 

You might consider adding in a "cheat meal" once or twice per week.

 

Would that help sustain the energy levels?

 

Or put another way, could my fatigue be linked to my recent weight loss and calorie restrictions? If so, anything I could do to keep up the better eating habits and maintain my energy levels?

[tman666]

I was hoping you would find this thread tman666. (You're like our resident expert).

 

Well thanks! I'm no expert by any means, but I'd be a liar if I said that I didn't enjoy interacting with people on the subject and getting positive feedback.

 

 

 

Would that help sustain the energy levels?

 

Or put another way, could my fatigue be linked to my recent weight loss and calorie restrictions? If so, anything I could do to keep up the better eating habits and maintain my energy levels?

 

Fatigue happens. It's hard to pinpoint exactly why, especially amongst you ladies. As a female, you have a lot more to contend with regarding hormones, which can make a massive difference in how you're feeling day to day.

 

In my opinion, a 500 calorie deficit is pretty large, but not entirely unmanageable. I like others' suggestions in this thread about getting more protein. Take a look at the composition of your meals. Protein is highly thermogenic, which means (practically speaking) that it takes more energy for your body to break it down and metabolize it. This helps keep your metabolism running "hotter", and it will help you feel more full.

 

Make sure that you're getting at least 1 gram of protein per lb of bodyweight per day. 1.5 g/lb would be better if you're doing a lot of activity and heavy lifting.

 

With regards to a cheat meal, it should be basically all you want to eat, but of good quality foods. Martin Berkhan has a good write up on strategies and befits of such a meal (or even day): http://www.leangains.com/2010/11/cheat-day-strategies-for-hedonist.html

[Lauriebell82]

I gained like 13 pounds since my wedding so I am trying to diet and exercise. I had to quit exercising though in January so most likely that's where the weight gain is from. I am started to work out again and reducing calories but I haven't been really losing weight, it's almost like I'll have a sudden weight gain, then drop back drop, then gain weight...not significant but like yo-yo.

 

Anyway, I too am incredibly exausted because I threw my body off. When you eat less calories and work out your body depleates itself of energy therefore you are more tired. I have lost weight tons and tons of times, so I can atest to the fact that once you get in better shape and get used to being able to live off of less calories due to your stomach being smaller.

[threebyfate]

Kamille, have you been reducing carbohydrate based calories and sugars? If so, this could easily create a sense of fatigue, particularly if you're reducing 500 cals per day and increasing your work outs. How often and what is the duration of your existing workouts?

[Kamille]

Tman, I like the idea of a cheat meal. Not to mention, that cheesecake looked scrumptious.

 

Anyway, I too am incredibly exausted because I threw my body off. When you eat less calories and work out your body depleates itself of energy therefore you are more tired. I have lost weight tons and tons of times, so I can atest to the fact that once you get in better shape and get used to being able to live off of less calories due to your stomach being smaller.

 

It sounds logical, but I've often hear people say the opposite. This is really the first time in my life where I am really trying to reduce my calories (well except for a ED period in high school), so I'm not sure what to expect. But if I understand you correctly, the fatigue is temporary and then the body gets used to it? is that it?

 

Kamille, have you been reducing carbohydrate based calories and sugars? If so, this could easily create a sense of fatigue, particularly if you're reducing 500 cals per day and increasing your work outs. How often and what is the duration of your existing workouts?

 

Yes, as a result of the new diet, I've reduced carbohydrate calories and sugars. Basically, I haven't been eating any pasta, which was the one main source of carbohydrates and have been eating less rice. (More quinoa, squash, sweet potato, oat flakes).

 

I haven't really increased my work outs. I've been keeping the same schedule for the last few months. A typical week might look like this: strenght training (55 minutes) on mondays, (light) yoga on Tuesdays (30 minutes to an hour), cardio on Weds (35-45 minutes), break on thursdays and strenght training on Fridays (55 minutes). I walk at least 30 minutes everyday (weekends included) and sometimes do yoga on the weekends. (I usually end up working out 4-5 times a week).

 

If anything, in the last week, I've lightened my work outs, catering to the lower energy level (still did a good strenght training though).

[Els]

Why do you want to lose the weight so drastically? I've not seen a decent, medically-endorsed plan that says a 500 cal deficit is good. And especially not D-Lish's 1000 cal diet. Seriously, that's just jeopardizing one's health.

 

If you're feeling fatigue, I would just do a 200 or so cal deficit, which should be slower but healthier weight loss.

[Kamille]

Why do you want to lose the weight so drastically? I've not seen a decent, medically-endorsed plan that says a 500 cal deficit is good. And especially not D-Lish's 1000 cal diet. Seriously, that's just jeopardizing one's health.

 

If you're feeling fatigue, I would just do a 200 or so cal deficit, which should be slower but healthier weight loss.

 

I didn't realize 500 calorie deficit was that much. It's actually higher than what the calorie counter site I've been using was suggesting. They had me at 1350 calories a day, where I currently eat 1600 calories on average. (1350 just seemed too low to me). Everything I have read on the topic says that a woman my age, height, weight has a resting metabolic rate of 1800-1900 (mine was calculated at closer to 1900), so it made sense to cut to 1500-1700. Else, I wasn't actually reducing anything. The extra other calories come from exercise. So the 500 deficit includes calories I expand through exercise and cutting back on calorie intake.

 

Oh, and I'm not trying to lose the weight drastically. It just happened to come off drastically, this week, to my surprise. I'm aiming for approximately 5 pounds a month.

[tman666]

I didn't realize 500 calorie deficit was that much. It's actually higher than what the calorie counter site I've been using was suggesting. They had me at 1350 calories a day, where I currently eat 1600 calories on average. (1350 just seemed too low to me). Everything I have read on the topic says that a woman my age, height, weight has a resting metabolic rate of 1800-1900 (mine was calculated at closer to 1900), so it made sense to cut to 1500-1700. Else, I wasn't actually reducing anything. The extra other calories come from exercise. So the 500 deficit includes calories I expand through exercise and cutting back on calorie intake.

 

Oh, and I'm not trying to lose the weight drastically. It just happened to come off drastically, this week, to my surprise. I'm aiming for approximately 5 pounds a month.

 

The calorie deficit that you choose should be part based on your performance goals (how well you want to do in the gym), and part based on your satiety levels. If you're hungry all of the time, you're not going to be able to hang on to that over the long term, unless you're some sort of masochist. It's not like there's some magic number that applies to everyone. You might be able to handle a 500 calorie deficit just fine. On the other hand, have you carefully monitored your intake to see how many calories you were taking pre-diet? Even though your calculated RMR might be 1900 cal/day, you might have been eating more than that. Make sure that you're cutting back from your "normal" intake level and not your predicted RMR, which could lead to you creating a much greater deficit than you might think.

 

What I've personally found is that I absolutely need to eat more during training days. I try to keep my calories (via decreased carbs, usually) lower on rest days. I.E., lower carbs/moderate fat/high protein on rest days, higher carbs/lower fat/high protein on training days. While I don't track my caloric intake on a daily basis, this strategy helps cycle caloric and nutrient intake in a way that allows me to have the nutrients I need when I need them and avoid over-consumption when I don't need them.

 

Never underestimate the importance of satiety though.