Starting Week 4 - Feeling Hungry and Fatigue Topic

IssaN 06/15/20
Hi - I’ve been using the app for a few weeks now, and I’m starting week 4. I am trying to lose 15 lbs by eating a calorie deficit and creating better and healthier eating habits. I’ve made small and steady progress and am excited for it.

For the last few days, I’ve been feeling a little tired than normal and am hungry. My goal is modest, and my weight loss is consistent but small so I don’t want to eat more and ruin my results. I work full time and study for two accelerated on line class so it may be contributing to my fatigue. What suggestions do you have for foods that I should try to eat that will curb my hunger? Is my body telling me it needs more energy and food?

Dietician 06/15/20 replied to IssaN
Greetings IssaN-
Congrats on your weight loss and improvements in eating habits. These both take a lot of focus and dedication!
Here are a few things to consider when it comes to a healthy lifestyle and better energy.

1. Are you eating at least 1,200 calories a day spread out amongst 3 meals?
Eating regularly throughout the day will help to keep your energy up. Also making sure to have a balanced meal will make a difference when it comes to energy levels (this is
a review of balanced meals) https://www.mynetdiary.com/simple-n-healthful-meal-planner-plate-method.html
2. How is your hydration? When busy studying some people forget to drink water while others drink too much caffeine? Getting in enough water will help you to feel your best.
3. Are you sleeping at least 7.5 hours a night? Is your sleep high quality? We know this can directly impact energy levels as well as weight loss.
4. Are you meeting your micronutrient needs? For example iron: https://www.mynetdiary.com/are-you-getting-enough-iron-how-ironic-that-one.html
5. Here are some snack ideas that can help keep your energy up! https://www.mynetdiary.com/superfoods-for-your-immune-system-try-these-20-immune-boosting-snacks-at-less-than-150-calories-each.html

-If your fatigue continues you might consider making an appt with your doctor to discuss this.
Hope this helps! Best, Joanna (MyNetDiary Dietitian)

IssaN 06/16/20
Hi Joanna,

Thank you for this!

I checked my analysis, and it looks like iron is really low. Reason being is that I only eat meat 1-2 meals a week.

Also for the last couple of nights, I have been working really late so I am only getting 5-6 hours of sleep. This will be hard to control because it's dependent on work.

Overall, I am eating enough calories but not eating the right type of food. I will review and incorporate more iron rich food into my diet.

Dietician 06/16/20 replied to IssaN
Hi IssaN- It sounds like you have a good plan and are on top of things! Hope work slows down soon so you can get more sleep~ Best, Joanna

Laurel 06/17/20
You should not be low iron because of meat x 2 (or there would be a LOT of low iron with vegetarians and vegans. Plenty iron (good iron, not the “bad” iron in meat. As a woman, lots reasons for low iron so make sure eating good diet with dark greens, bit C and talk with MD. Good luck. Sounds like you are working hard.

Laurel 06/17/20
Vitamin c not bit c!

IssaN 06/24/20 replied to Laurel
Hi Laurel,

Thank you for the recommendation. I'm incorporating lots of dark leafy greens (kale, spinach, etc) into my diet.

I am also taking a mutlivitamin every few days. The energy level is back to normal. My annual physical check up is coming up soon so it would be a good idea to bring it up to my MD.

U1188408497 08/07/20
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Starting Week 4 - Feeling Hungry and Fatigue