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MELJONES3478 SparkPoints: (15,754)
Fitness Minutes: (6,082)
Posts: 505
3/7/13 12:40 P

Dragonchilde - you always offer great advice. Thanks!

DRAGONCHILDE SparkPoints: (57,014)
Fitness Minutes: (14,252)
Posts: 9,646
3/7/13 12:02 P

Here's how you ensure you're eating enough.

1) Set up Sparkpeople for a reasonable weight loss goal per week. For you, I'd suggest about .25 lbs (max, .5).

2) Enter your ACCURATE calorie burn in your fitness goals. If you're running 5 miles a day, 5 times a week, that means you're burning roughly 400-500 a day (rule of thumb is 100 calories per mile, but you'll likely burn less if you're smaller.) So for you, that's 2500 calories a week.

This should get Sparkpeople to generate a range for you. You can also do the calculations yourself here:

www.sparkpeople.com/resource/calorie_calcu
lation101.asp?


Also keep in mind that the closer you get, the harder it is to lose. THe last 5 lbs may be vanity pounds that your body doesn't want to get rid of! A better measure of your progress would be your body fat percentage.

MISSRUTH Posts: 3,532
3/7/13 11:56 A

p.s. Just in case you've forgotten where you put that date in..... On your Start page, down a little way on the left, it shows you how many pounds you've lost. In that block is a little red "Change Goal". Just click that and it brings up a page where you can change the date.

MISSRUTH Posts: 3,532
3/7/13 11:46 A

Ok, say you still want to be fairly aggressive with your goal; a half a pound a week would be 20 weeks for 10 pounds, 22 weeks for 11 pounds etc. So set the date for reaching your goal, out 20 or 22 weeks from today. It will recalculate your calorie range.

DEFFUZZ Posts: 26
3/7/13 11:39 A

Thanks ladies. Now, how do I figure out how much to eat? A simple question but I don't want to regress.

I only have 11 left, and being 156 and 5'8, I am already in a healthy range, so I worry it will start to get a little tougher to lose as I reach a very healthy weight.

DEFFUZZ Posts: 26
3/7/13 11:36 A

I do, Pookie, thank you, but I am trying to not eat all the calories I burned I am struggling to find that balance. When I run 5 miles, I burn about 550 calories or a little more. Just because I burn them doesn't mean I want to put them back on.

So, the question is, with such a big calorie burn with running, do I up the calories and how much to make sure I am still eating enough?

DRAGONCHILDE SparkPoints: (57,014)
Fitness Minutes: (14,252)
Posts: 9,646
3/7/13 11:35 A

What is your current weekly weight loss goal? According to your ticker, you have about 11 lbs to lose, am I right? That means you should be attempting to lose no more than about .25-.5 lbs per week. When you had more to lose, you could maintain a larger deficit, but with your activity, you need MORE than 1500 calories, I'm betting. Losing 10 lbs in 2 months is likely not possible for you right now.

If you are actively getting hunger pains, you're not eating enough to support your activity.

Edited by: DRAGONCHILDE at: 3/7/2013 (11:36)
MISSRUTH Posts: 3,532
3/7/13 11:31 A

I agree-- I think your calories burned in your Fitness Tracker is not reflecting what you're actually burning. Or perhaps you've got too agressive a goal set (trying to lose 2 pounds a week when you have so little left to lose), for losing the weight. Your recommended range for eating sounds too low for the exercise you're doing.

-POOKIE- Posts: 11,848
3/7/13 11:25 A

Have you plugged this estimated calorie burn into your fitness tracker?

That would make a big difference.

DEFFUZZ Posts: 26
3/7/13 11:15 A

I am regularly running 5 miles 4-5 days a week and I am always hungry! My sparkpeople recommends I eat u to 1550 calories per day but I am still hungry at night. I am struggling to balance between my diet and my exercise. I would hate to ruin any benefit of exercise by overeating. I have 10 more pounds to lose so still need that deficit between calories burnt and calories eaten.

Yes--I am eating the correct and filling foods. Proteins, dense fruits and veggies, eggs, whole grains, etc. Sparkpeople recommends I eat 1200 to 1550 calories per day and I try to hit about 1500 to curb the hunger pains. I dislike always being hungry-- I gave it some time before complaining, hoping I would become accustomed to it.

Anyone else have this problem? I wish I would increase my calorie intake and not feel guilty. I have dropped 15 and want to lose 10 more in the next 2-3 months.

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