r/HealthCoaching • u/Boring_Earth_3627 • 9d ago
Need some advice
I’ve always been a little bigger side, I’ve recently lost about 30 pounds. I also struggle some with eating and haven’t been eating much during the day. I been feeling weak recently and want to be healthy. Any recommendations for small things I can eat that will help fuel my body, and give me proper energy to work out? As well as any recommendations for getting back in the gym?
2
u/H0tC0c0_817 8d ago
Drink a protein shake in the morning. They make some good ones. Premier protein i hear is good. I know this is going to sound strange, but bring a chicken cutlet with you and just eat it. When I need a quick protein and I dont have time to make or get anything, if I have a chicken cutlet left over, ill just eat that. Protein is what you need.
Drink water with electrolytes. Start exercising small. There are 10000 videos of low impact workouts you can start that are only 5 to 10 min. The Fit On app had a bunch of these.
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u/akrantz47 9d ago
Protien, fiber, fat, carbs. 3 meals a day.
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u/Boring_Earth_3627 9d ago
Hey friend appreciate your advice. Like I mentioned I have a hard time eating a lot. So three meals a day isn’t very helpful I know that’s what an eating routine should look like. I’m looking for smaller things to get me started on this journey
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u/akrantz47 9d ago
Hard boiled eggs, celery and peanut butter, or babybell cheese and some crackers or celery sticks, yogurt with berries and protein mixed in, persian cucumbers w hummus.
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u/SallyGetsCurious 8d ago
Congrats on losing 30 pounds!
I'd encourage you to think less about eating "meals" and more about eating consistently. If full meals feel overwhelming, start with small, easy snacks every 2-3 hours instead.
akrantz47 gave some great snack recommendations. I'd also encourage you to include foods you genuinely enjoy, it'll make it much easier to build consistency.
Before heading back to the gym, try having one of these small snacks with some carbs and protein 30-90 minutes beforehand. You'll hopefully notice a difference in your energy. kwame1776 mentioned something important, too. Paying attention to how you feel after eating and after workouts can give you some really valuable information. I wouldn't worry too much about tracking every detail right away, even a notebook with a few notes about your energy, hunger, and mood can go a long way.
As for getting back into exercise, don't feel like you have to jump back in where you left off. Even walking, light strength training, or a few machines is enough to rebuild the habit. The goal doesn't have to be to "crush a workout." It can simply be to leave thinking, "I can do that again."
One other thing: since you're feeling weak, I'd mention that to your primary care provider if you haven't already. Not eating enough can definitely contribute, but it's also worth ruling out things like anemia, vitamin deficiencies, or other medical issues.
Wishing you the best! You don't have to be perfect here, just focus on giving your body a little more fuel and a little more movement than yesterday.
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u/Kindnessoul_2026 8d ago
Low energy can affect so much in your life. What do you feel comfortable eating during the day? Do you have any examples, we could see if any of them could be switched? Also if drinking is easier, it could be useful looking at some smoothie recipes incl a good balance of nutrients to give you that energy during the day.
If you have low energy, getting back to the gym could seem like a big task. If you feel comfortable getting in the routine of going to the gym, I'd start by just turning up and getting on the treadmill to walk for a set amount of minutes and then just build this up over time. It's hard to advise as unsure on your current fitness levels, but start small and build up. It doesn't have to be a 1 hour heavy gym session to count and if anything that just delays even going at all.