Help Trying to lose weight, but get tired quickly

[nonliv]

What do I do if I get tired quickly. I'm getting fatter by the day and I feel like a pig. What do I do? I have basically no energy to run or anything. Would starving give me results?

 

[mliwa]

Try intermittent fasting works faster but again it needs someone to do it with that way it's easier. I have tried it did it for about a week lost the motivation but lost about 3kgs then gained another 12 when I stopped.

 

[Alice.]

getting the motivation to actually help yourself is very, very difficult and i'm sure no one blames you for that part. i'd argue that it's the hardest part of weight loss. its like very simple in theory, the only two things you can do to help yourself are to eat less and be more physically active. the process of actually losing weight is very slow, and you shouldn't expect massive change to happen overnight. this web page may help you more: https://thefitness.wiki/weight-loss-101/

 

[Musiclover338]

just show up everyday (gym, go outside on trails) Do it everyday, no excuses. dont be lazy, Walk, Run, Its not difficult as your making it.

watch some david goggins motavational videos

OR JUST BUY GLP 1s LIKE EVERYONE ELSE WHO IS OVERWEIGHT

 

[left0vers]

Strength training is easier than pure cardio in my opinion, and increased muscle mass uses up more calories = at a certain point, you could eat as much as you do now without gaining fat. Walking a lot is also one of the top recommendations for weight loss because it doesn't take a lot of effort + the time you spend walking those steps is the time you aren't eating; not to mention that it burns calories, too.

If your eating is emotional, there's CBT strategies to deal with that urge while avoiding an eating disorder. My personal strat is to recognize that I am not actually feeling hunger in my stomach, that what I'm really craving is dopamine, and that I need to get it some other way.

Also, a lot of people underestimate how calorie-dense their daily foods are. A small snack that you finish in two minutes may be 300 calories. A bag of chips is over 700. Replacing that kind of food with protein-heavy meals that keep you full for hours can cut your caloric intake significantly.

By the way, starving usually results in binges and has an awful effect on your health.


(Source: lost about 20 lbs of fat)

 

[LRkin]

You need to calculate your Basal Metabolic Rate (BMR). It's not too hard, and it will give you the idea how much energy your body needs just to stay alive. Plus, you can calculate how much energy you spend by walking, doing stuff and so on. After that you should manage your caloric intake and keep it BELOW the number you need to function (BMR + activities). If it's low enough, you'll lose weight. Fasting IS an option, but I wouldn't recommend it unless it's your own personal mean of selfharm. In my case it is. Lost about 20 pounds in three weeks.
HOWEVER — for the first two or three weeks you will lose fat AND water. Most of your lost weight will consist of water. Not fat. And it's okay. Just stay hydrated. And at same point the rate at which you lose your weight will lower — it's fine. Recalculate your BMR and stuff and readjust your caloric intake. Have fun.

 

[trying ungracefully]

Don't sleep on bed workouts. Obviously it's not as good as getting up but for people who can't do physical activity it is a good replacement.

Track your calories and see how many calories you need to eat for your height + weight. Don't starve because it doesn't create lasting results which is disappointing and if it causes extreme health issues because your body needs food to survive.

 

[ConfusedClouds]

Calories can be so variable - there can be huge margins of error on food packaging. Can be helpful to get a broad idea of different types of your favourite foods to start off with but counting every single calorie can never be accurate. Nor can any online calculators give you your accurate daily requirements.

+1 for:

* lifting weights to build muscle = higher metabolism (but be aware that muscle is denser/heavier than fat so the number on the scales may not go down). Bodyweight/lighter weight exercises have been proven to give similar basic physiological results as gym bro lifting heavier weights - as long as whatever you are lifting, you go to the point of struggling and failing to complete any more repetitions.

*walking more - whether its going out on a specific walk around the block or just incorporating less driving.

* start a routine and try to enforce it. Maybe a certain local walk a few times a week. Bodyweight squats or calf raises while at the sink brushing your teeth. Walking/pacing whenever on the phone. No excuses. After a few weeks things should settle into more of a habit and then its easier to debate 'increasing' things and experiment with the 'what' when you have elements of a 'when' nailed down.

* eating more protein in general in the diet - less processed and generally makes you fuller for longer. (Beware of ultra processed 'protein' products where marketeers have been jumping on the bandwagon - a lot of them may as well be mega expensive candy bars.)

 

[SASU-KE]

If you want to lose fat fast and not lose much muscle in the process, down a lot of weight shakes every day and nothing else. It's called a PSMF. Protein sparing modified fast. If your body needs amino acids, it will take it from the protein instead of your muscle. Most people lose a lot of muscle during Fasts but not during this one.

I've done it multiple times before and I can vouch for it.

I would also advise having fiber supplements and vitamin,mineral supplements during the fast as well since that will compensate for the lack of food and the fiber will help gut motility and also feed your microbiome.

If you are feeling a lack of energy, you can have caffeine pills. They're a good pick me up but don't abuse them. They got 0 calories so it's better than a coffee or tea with sugar or milk.

Once you've lost a lot of weight, make sure you reduce your calories and eat normally when you go back on a normal diet. Many people tend to binge.

 

[Celerity]

Changing your diet is generally more efficient for weight loss than exercise is.

Consider, for example, a McDonald's quarter pounder combo with cheese and a medium fry. That is around 850 calories before we even get to the soda, which would possibly add a couple hundred calories more. For how long would the average American man need to jog to burn that off? If we take that jogging burns around 400 calories in 30 minutes, that means he needs 60 minutes of jogging to even get close.

Then, you have to consider that the meal doesn't have a lot of staying power. We've got protein and fat in there, sure, but also a tremendous amount of simple carbs between the bun, the fries, and the soda we excluded from the calorie count to be generous. With such a meal, it's no surprise at all if you're hungry just an hour or two later, making you eat even more.

And then consider that exercise is difficult to maintain as a daily routine. You have to eat every day. No getting around that (aside from maybe some intermittent fasting here and there).

An easier place to start is to cut out or cut down on high-calorie beverages like iced coffee drinks, soda, alcohol, and fruit juices. I lean toward kombucha and seltzers like La Croix with some occasional herbal teas. I also take my coffee black. This alone trims around 150-200 calories a meal or around 600 calories a day.

For your food, try to maximize fiber and lean protein. They are harder to digest, keeping you full for longer. Protein bars, while expensive, can be great in a pinch. Oatmeal can be bulked up a ton by turning it into a porridge with eggs added. Cottage cheese is a protein powerhouse, and it too can be added to oatmeal, or turned into a breakfast parfait with the addition of fruit. Instead of white rice, opt for bulkier grains like quinoa and farro.



As for exercise, something you can easily incorporate into your normal routine is best. I'm a big fan of walking or jogging on the treadmill while watching TV.