Light headed and tired?

Question

Im a 25 year old male who just started working out about 3 weeks ago. I used to weigh 215 but Ive dropped down to 203 in 3 weeks by changing my diet (no more than 2000 calories a day) and doing cardio for 30-40 minutes a day (5 days a week). Ive noticed the last couple days that Ive just been really tired and light headed. Almost like I just need to go sleep. I got 8 hours of sleep the night before last, and only about 7 last night. I take vitamins every morning. I eat eggs, veggies, toast, milk for breakfast, sandwich (whole wheat) turkey or roast beef, eat some fruity during the day, dinner either chicken or steak, and rice or with a salad. What am I doing wrong? not enough water? too much excersize for my body to handle right away?

(I used to do nothing active at all, and I would eat probably around 3-4000 calories a day, but i changed it one day 3 weeks ago)

Answer 1

The diet looks OK, maybe try increasing the complex carbs a little at each meal and make sure you take some carbs an hour before exercise. It could be that your blood sugar is going low and causing you to feel unwell. You have lost a lot in a short time, but thats no unusual when you have a bit to lose. The only other thing is that you have built the exercise up too fast and your heart is having trouble coping.

Answer 2

You're doing great having protein at every meal (very important!) and I agree with the people who say plenty of water (8 glasses a day is fine).
The best advice is the guy who said add complex carbs---he is right! NOT simple ones--like the other person who said "sugar boost"---no way! That will make your problems worse---your blood sugar (which is the problem, IMO----either blood sugar or blood pressure, but most likely sugar) is going up and down and causing your symptoms, and you need some complex carbs (think FIBER) to hold it steady.

Good complex carbs are WHOLE wheat (not just wheat), oatmeal, brown rice, wheat pastas---look at fiber content---a good indicator. Also I think instead of fruit for your afternoon snack, nuts (a modest portion) would be better.

I do NOT think you're overexcercising, though I would be alarmed if your weight loss continued to be so rapid; you are plenty young for your body to very quickly adapt, and for you to be pushing it, but continue to think GOOD nutrition; sounds like you're really on the right track in a healthy way.

P.S. I also have to disagree with ANYTHING containing "high fructose corn syrup" ---It is a simple carbohydrate and one of the worst. Yes, it may boost blood sugar very quickly, but you will experience an equally rapid descent, and it's not healthy. HFCS is used to fatten up cows. Not a good thing. I can't wait until it is given a pink slip by the Food Industry and by the public, as has happened with "trans fats."

Answer 3

could be too much cardio...try doing the cardio 3 times a week and do some toning the other days..i also just started working out more and feel the same,other then the lightheadness...you should be drinking at least a gallon a day..i tend to drink more when i'm doing the cardio...i was at a spinning class today and the instructor told us a rule of thumb to follow when exercising is if you are not sweating during the cardio you are not getting enough water...good job on the weight loss,another rule of thumb is no more then 2 lbs a week loss,initially you loose alot because of water loss and such.

Answer 4

I am dizzy quite a bit of the time. It apparently has less to do about food and exercise for some people (myself included) and more with your blood pressure, especially on rising and doing cardio. I feel extra bad if I am dehydrated.

That sounds like you are eating really well and not exercising too much.

I would say you should be eating slightly more- like 2,250-2,500 and scale it down a bit after you weight less. The other thing thats really improtant when you are detoxing and losing weight is to drink a ton of water (well, like 70-80oz a day -not gallons!)

Good job on the weight loss! If this keeps up visit a doctor!

Answer 5

Get back to the 3-4000 kcals a day (or more, if you want to really grow). You are over-training big time. Ease into working out and, although I despise it, your cardio. I used to run 40 minutes in the morning, work out with weights (hard, bro) for an hour in the afternoon, play up to two hours of intense no-rules basketball and take a long walk at night. Every day. I felt hideous until I started eating to bring myself up to speed. EAT UP.

Answer 6

First of all, congrats on your progress. Keep it up, make it a part of your lifestyle. I've dropped from 235 to 185 in 9 weeks before (peaked at 2 hours of cardio spread out and 1 hour of weights 6 days a week). I distinctly remember days I just wanted to pass out from exhaustion. There would be one day a week I would sleep 12 hours and always 8-9 on other days. Sounds like you are severely depleted of glycogen. I was nefarious amongst my roomates for consuming a 4 serving can of kidney beans on a daily basis.

Keep it up!

Answer 7

Sounds like you need to drink more water. If you're working out that vigorously every day, you really need to hydrate. Make sure you're getting 8 glasses a day. And it's a good idea to check in with your doctor when you're thinking of starting a fitness routine like that, especially if you're taking vitamins. They'll be able to guide you toward the best things to take and do while working out and steer you away from all the bad ideas.

Congratulations on sticking to your new healthier life!

Answer 8

I have a feeling it's because you cut a good portion of High Fructose Corn Syrup out of your diet and you're starting to feel a kind of "withdraw" symptom of it.

When I pulled the majority of HFCS out of my diet I felt like a zombie for a good week going from energetic to "food coma" after almost every meal. In all honesty it lasted the better part of 2-3 months for me but then again I was losing a good deal of weight and rather quickly too.

You're also exercising a lot so at the same time you're losing weight and detoxing yourself you're also exerting yourself. It's great, it just takes a lot to get used to all at once... but stick through it, soon you'll only feel lethargic and tired when you *DON'T* work out regularily.

Answer 9

I recommend seeing a doctor to find out exactly what's going on.

Answer 10

Poor thing, I'm sorry you felt the need to loose weight.

You're probably going too fast for your body to handle, you should rest more after going from doing nothing and let your body adjust from this sudden activity.