Exhaustion

[angefat]

After shifting a stone and a tough excercising regime since March I've hit exhaustion!!!

Literally I am so knackered I feel ill , hence I've cut back on the swimming , running, walking , weight is 12 stone , moving up to few pounds over , spent last weekend mostly sleeping , 🤔🤔🤔

My eating and controlling calorie intake is good , I think , no change in my measurements though which is a bit wierd, and I'm putting myself on iron tablets ,

Has anyone else hit such tiredness or is it just me at 50 ??

Hope all ok with folk ,

[IndigoBlue61]

It does sound as if a spell of planned rest and weight maintenance is what you need angefat

In my opinion if your diet and exercise is right you should feel healthy and energised 😕

Please take care of yourself

Anna

[angefat in reply to IndigoBlue61]

Thanks Anna , I think my age got summary to do with the whole thing, not too mention everything else I have to do being a single mum, x

[IndigoBlue61 in reply to angefat]

Menopause (or peri-menopause ) isn't much fun 😒 Be kind to yourself, and take care

Anna

[angefat in reply to IndigoBlue61]

Thanks Anna, yes I know I need to , take extra care, my metabolism is being hit by the amount of excercising I'm doing and at the same time saying , hey you are not 25 🤓

[Hidden]

Hi good advice for exercising is to always work out to your Borg level 4. This is a measuring scale used for athletes. Borg 4 is your optimum exercise level where you are not too breathless to talk but are to sing. Any less than this and you are not getting the full benefit. Any more and it will just knacker you and put you off. Maybe this is where you are going wrong? It sounds like you have been overdoing it and need to rest for a while now.

Also as I'm sure you know muscle weighs more than fat.

[angefat in reply to Hidden]

What is Borg level 4 and yes rest is on the cards , thanks

[Hidden in reply to angefat]

The level at which you are not too breathless to talk but too breathless to sing. There is lots about it online.

[IndigoBlue61 in reply to Hidden]

I've heard this before but didn't know what it was called, so thank you Hidden 😊

I'm away to google it . . .

[Rignold 3kg]

How much exercise are you actually doing daily? And are you accounting for the calories burned in your TDEE?

A lot of people have a regular 'deload' week in their training regimes where they cut the volume of exercise they are doing, to give the body a bit of a rest. Every fourth week for example.

This might be worth trying.

Also, probably stating the obvious but are you getting sufficeinet water and sleep for recovery? Almost everything g I have ever seen supports the 7-8 hrs unbroken sleep if exercising vigorously, and water intake also correspondingly increases.

[angefat in reply to Rignold]

Hi , what is TDEE and as far as I know ihydrate well , I think I just burnt out ,??

[Rignold 3kg in reply to angefat]

TDEE is Total Daily Energy Expenditure. How many calorie you burn by just doing the normal existing thing, your daily activities plus whatever eercise you are doing. Usually the calorie calculators in My Fitness Pal etc account for the first two quite well but not the exercise. There wil be a box to tick for how many times a week you exercise but in doesn't take into account how much/how intense etc. It's quite possible to be hammering 1000 cals of exercise a day which is not accounted for by your calorie intake calculation, which already has you in a deficit. I had exactly this when I resumed training after a long break. I was eating well but not accounting for the amount I was burning extra. After 3 weeks I just felt like a house had dropped on me. I just shut down with exhaustion and lethargy and brainfog. When I revsed my eating plan I bounced back really quickly.

[angefat in reply to Rignold]

Rignold, you are spot on , symptoms so right, I'm not sure what food to eat to supplement the extra energy needed to keep up with the amount of excercising I do , without putting the fat back on , if you know what I mean ??

I have bought an iron supplement , and am considering a multi vitamin, 🤔🤔 otherwise I'm down on the energy levels to burn the fat off that I still have on my body ,

It seems like a catch 22

[IndigoBlue61 in reply to angefat]

How many calories do you eat? It's really important not to go too low. See this for why

healthunlocked.com/nhsweigh...

[IndigoBlue61 in reply to Rignold]

That makes perfect sense Rignold 😊

If you use the NHS BMI checker it allows for different exercise levels and suggest an appropriate calorie range. Often more than you would expect, it might be worth double checking this angefat 😊 It's an old adage but you can't run a car without petrol and you can't burn fat without running an efficient body.

[Rignold 3kg in reply to IndigoBlue61]

This is a good TDEE calculator (there are various online but tbh they all come back with pretty similar results). I was surprised to find my target calories were a fair bit higher than I expected. The key to sustainable fat loss is to eat the maximum amount of calories possible while still remaining in deficit.

iifym.com/tdee-calculator/

[angefat in reply to Rignold]

This is great , thanks , but how do I understand the bit about macro tracking ? What is that , ??

My bmr is 1450 and my tree is 1955

[Hidden in reply to Rignold]

If you look on the NHS site you can work out your BM1 and how many calories you should be eating each day. There is a good weight loss site on here.

[lizziep Restart August 2023]

May be worth having your thyroid checked too.

[angefat in reply to lizziep]

Hi Lizzie. Yes I do get a throid check , it came back normal on the T scales, think I'm overdoing things ?