Calorie Question

Posts: 11,073
2/7/12 1:51 A

Whoa! Did I read that right? You're five-ELEVEN? Not five-one?

If that's the case, you're not losing weight because there's none to lose. At 5-11" and 144, your BMI is 20. For a middle-aged white woman, that's about as low as it's safe to go. It was the bottom of the healthy range when the BMI was first calculated; they lowered it in the 1980s when they added data from Asian populations. If you lose weight, you'll be down into the part of the range that's "healthy" for teenage Chinese girls. That's not necessarily appropriate for grown-up people of European heritage.

Talk to your doctor for confirmation, but the truth is that you will not be any healthier if you lose weight, and in fact, you might be less healthy.There's no sense in making yourself miserable trying to lose 5 pounds if those 5 pounds aren't doing you any harm (and might actually be doing you some good.)

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2/6/12 11:30 P

I have a different suggestion: have you considered that you may not be eating enough?

When I began a consistent exercise regime, I couldn't figure out why I couldn't lose one single pound. Turns out I was eating around 1200-1500 calories a day and with the workouts, I was likely not giving my body what it needed. Now I tend to eat around 1600-2000 calories a day (I burn around 3,000 calories/week) and I've managed to lose - and maintain - a weight loss of 15lbs.

I know eating MORE is a scary thought, but it's worth a try if you continue to cut back with little to no results. Every body is different, and although the Spark suggestions may be dead-on for some, they may require a bit of manual adjustment to tailor your individual nutritional needs.

Also - what is the quality of food you've been eating, especially during the 20% 'bad' times? Have you been consuming more salty foods? I tend to retain up to 5lbs of water if I consume a lot of sodium.

And - have you changed your workout schedule/intensity? Each time I alter mine, I immediately see a gain that takes a few weeks to take off. I've gone up 0.5 - .0.75" on hips, thighs and stomach, too.

Don't be hard on yourself if you're doing the right things! If you're not, you can make them better!

Good luck!

Posts: 560
2/6/12 11:17 P

I agree with NAYPOOIE...i get stuck eating the same amout of calories then i have a cheat day and i seem to break the plateau and lose weight.Also I would maybe try lowering your calories some more to say 1200 or either work out more...

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2/6/12 8:51 P

I am in a similar position as you; I am finding that being especially mindful of my carbohydrates in the evenings is helpful. I try to have a vegetable & protein type of dinner with minimal carbs. I get my carbs earlier in the day when I know I will use them up.

Posts: 4,284
2/6/12 3:10 P

Nice tracking.

Instead of being so consistent calorically, why don't you try having a high calorie day, then a low calorie day, give your body a surprise. Shock it out of its status quo.

Posts: 1,868
2/6/12 1:57 P

This is not an answer to anyone else's ?s. Just a place to say what I have done today.

Today I lowered my calorie range. I have been, at least I thought I had been, accounting truthfully my nutrition and fitness activities (?) for the last three months. I have managed not to gain any weight. At best I may have lost (probably a temporary situation) a couple of pounds. So, I decided that I would lower my calorie goals. I think that I have a permanent portion control disability, with that in mind I figure that if I aim for fewer calories then I may actually be within what SparkPeople thinks I should be consuming... It is rather like setting your clock 15 minutes fast. So that you will get where you are going on time, because you always misjudge the time and leave home 15 minutes later than you need to in order to get where you are going on time. (Boy was that a mouthful !!)

I am an old unfit person. I know I do not and, at this point in time, cannot put the effort into my exercises that Nicole and the other professional instructors expend. This being the case I know that I do not burn the calories that SparkPeople gives me credit for, but I will persevere and maybe someday I will do better. But at my age I cannot even keep up with what I could do 10 years ago, say nothing about 20 or more years ago. So in the real world I will continue to do the best I can. I will do the exercises, cardio and strength, and someday I may be able do better than others my age but most important will be my ability to do better than I am able to do now!!

Actually, on second thought, I probably have to put more effort into my exercise routines because I am so very round and out of condition. I look forward to getting so fit that my workouts will seem more like "PLAYouts" than "WORKouts". But then I will undoubtedly up the ante or raise the bar and my new goals will still be work rather than play; Oh, well..

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2/6/12 12:51 P

I'm 5'11" tall I wear my heart rate monitor and burn about 1700 - 2200 calories a week. I eat normally around 1400 calories a day, which is about my average. I can up cardio to 5 times a week if you think that would help. This is so frusterating. I thought as long as I stayed within sparks range I would be ok.

Posts: 510
2/6/12 12:42 P

That's true. Also, double check that your info is current/correct with Spark. For example, If you originally entered in more exercise than you actually do, your Spark calorie range will be higher.

Posts: 11,073
2/6/12 12:15 P

I hate to be the bearer of bad news, but I think maybe your calculation of maintenance calories didn't bring age into the equation. Your page says you're 39; I'm pretty sure 1900 calories is too much to maintain 137-140 pounds at that age, unless you're very tall. Remember also that you've been obese, and most people who have been obese appear to burn about 15% less even after the excess weight is gone. I'm a little older than you and about the same weight, and my maintenance calories are right around 1500 at best-- I'm starting to suspect it's actually a bit lower.

My recommendation would be to stick to the lower end of the range you're at now, and pick up the cardio while continuing the weight training. They say weight control is "80% diet, 20% exercise," but I don't think that's true when you're dealing with the last 10 pounds. You get to a point where you can't eat less, but the difference between maintenance and minimum healthy intake is so small that it doesn't really allow for weight loss, or at least not at a noticeable rate.

And also, increasing your cardio will give you another goal to fixate on. You can't really control how fast the weight comes off, and re-losing isn't as satisfying as losing the first time anyway. Giving yourself an exercise goal can be a good way of feeling successful even if the scale isn't cooperating.

Posts: 510
2/6/12 12:10 A

Okay so if you "over did December" then you technically KNOW where the weight came from right? the holidays? So now you're just having trouble taking it off?

You're page says you're already pretty tiny (137 pounds or so) so expecting huge weight loss numbers just isn't going to happen as you are already small and clearly don't have much weight/fat to lose. I would aim for 0.5-1lb per week weight loss. When i was 140lbs I just never could lose 1 pound per week (jogging 25 miles a week) because the extra fat just wasn't there. The most I could lose was 0.5 per week at 140lbs..

Cutting your diet down a tad will help (not below 1200) but you can't create too much of a deficit with your diet as again your range is already on the smaller end due to your light weight..So really upping your exercise is really the only way to take it off your already slender body. Try eating at the bottom of your Spark range and adding in a few extra cardio workouts. I would give it a good 2 weeks before you decide if it is or isnt working.

Also, If you've been doing the same exercise for at least a month, you DEF need to just change it up. Try the elliptical or the bike or some walk/jog intervals..Your body is amazingly fast at adapting to a routine. They say to change up your exerise routine every month and try something new to keep your body guessing/working hard to burn those calories.

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2/5/12 11:51 P

Not pregnant! I over did December, but 5lbs! I have been trying so hard and the weight won't budge!!

Posts: 510
2/5/12 11:37 P

I hate to pry but could you be pregnant? or could this be some extra Holiday weight? Has anything changed AT ALL in the last 3 months? new medications? more stress? change in diet or exercise routine? 5lbs can really sneak up on ya pretty quickly!

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2/5/12 11:23 P

Nope, it's fat! My clothes are fitting tighter and I gained 1/2" around hips, thighs and stomach! Trust me, I measure.

Posts: 1,404
2/5/12 10:30 P

Could you be gaining muscle weight? 1lb of muscle takes up significantly less space than 1lb of fat. Try taking some body measurements tomorrow then take them again in a couple weeks and see if anything changed.

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2/5/12 10:15 P

Even after years of this healthy living, I have put on 5lbs since November. Now I started counting calories again for two months, but I haven't lost a pound. I eat healthy 80% of the time and not so good 20% of the time. I do however ALWAYS stay within my calorie range that Sparks gives me which is between 1370 and 1700. For me to maintain weight I should eat around 1900 or so. So why am I gaining weight? Oh and I strength train 2 to 3 times a week and fit cardio in about 2 or 3 times a week. I'm confused, I don't get the weight gain?