Fitness Minutes: (85,382)
10/23/12 6:18 P
Seems fine to me. I checked your profile and you're 5'3 so you're pretty petite. I'm 5'2 and eat 1350 cals on average and I burn 2000/week. My weight loss has been right at what it should be the entire time and I haven't plateaued or anything yet (fingers crossed). I lost 2 lbs in the beginning and then once I got to 135 it slowed down to 1 lbs a week which is what I should be losing now. As long as you're not losing more than 2 lbs a week eating that amount then you're not eating too low.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
Fitness Minutes: (7,443)
209 10/23/12 6:02 P
I tried on old jeans and they are beginning to fit again! YAY!!! It just goes to show that the number on the scale isn't the holy grail! hahaha
Over the last 3.5 years, I have averaged about .7 lbs a week, or 130 lbs. You are doing fine. Since the goal is to lose 2 lbs a week max, you are a poster child for doing it correctly.
If anything, you should be teaching classes on how to do it the right way. You are in range, and losing steadily, some might even say quickly. Plus you aren't hungry.
Don't change anything.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
- Henry Ford
Fitness Minutes: (120)
10/22/12 2:38 P
Now that I'm maintaining I've been having to add things in to get my calories up too. Unident's ideas to add more calories are good ones. Also, using higher fat versions for stuff like milk, yogurt, sour cream, cheese etc is another way to get more calories in. Fat in moderation is not bad.
I looked at your tracker, I think you could add things like a bit of brown sugar or butter on top of your sweet potato you had the other day, even just a little bit would add some calories but isn't going to make you feel like you're actually eating more. Also like for your steak, what was it cooked in? Or was it grilled? If you cook it on the stove/oven, you could add some butter to the pan, which will make it taste AMAZING but also add in a few more calories. Olive oil would work too, but butter tastes better :) For stuff like bacon, try to find in the tracker the actual brand, instead of using the generic entry, or better yet, enter it yourself. That way you get a more accurate count. I've found the generic entries to not always be correct.
I would also recommend a food scale if you don't have one. It's helpful for stuff like your pork chop entry, that way you can use the actual size you ate (by using the ounces measurement versus the "from 1lb yield" measurement.) If your pork chops have the bone in them, remember that doesn't count since you don't eat it. I buy boneless whenever possible, that way I don't have to deal with figuring out what it is without the bone. They usually appear to be more expensive but once you consider you're paying for the weight of the bone along with the meat, it's really not more expensive at all. Same goes for chicken, using the "ounce" version in the tracker is much more accurate than using the one that goes by breast size. I've personally had one chicken breast weigh 6oz, and another one weigh 9oz, both bought at the same time and came from the same package.... so when you put in "1/2 breast", who knows what that really is.
Also your protein looks a little bit low on some days. A good snack for you might be some cheese, since that will add protein, and some calories too. A cheese stick is 80 calories and 7 grams of protein, plus it also adds calcium that you need. Also, a new favorite treat I have is these Newtons cookies, they're a triple berry flavor. 2 of them are 100 calories, but are low in fat, and have 3 grams of fiber. They're not super filling or anything, but they sure are tasty and a nice sweet treat, I usually have them after lunch.
I think your tracker looks great. You seem to be getting a good balance most days. And 1-2 pounds a week is a great rate but I wouldn't drop my calories to lose any more then that.
Co-Leader 17 Day Diet Team
"Getting through trials doesn't reveal our strength. (No, the trials do a pretty good job of that.) Getting through trials reveals God's grace and produces our character. So yes, get up. If God allows, get up to fight the good fight. But as you wipe the dust off your back, don't pat." -Jimmy Peña
1.75 a week is probably above what you can reasonably expect at your weight. So if you're still averaging that, you're actually losing much faster than I would have expected. So don't panic if it even slows down from that! I would expect a full pound a week to be on the upper end of realistic at the moment.
To consume calories without bulk eat calorie dense foods like nuts. Or drink your calories. A glass of milk or juice will add several calories but not make you feel like you "had a meal".
Deb, in New Zealand
Fitness Minutes: (7,443)
209 10/22/12 7:41 A
ok, so I guess it's not slow because I've averaged about 1.75 lbs/week. I should still take measurements too. I did take before pics so that should help. I guess it's just that when I look in the mirror, I still feel like I look the same but maybe that's just my mind playing tricks on me. I think a lot of it is that when you pay such close attention to your weight when you are losing, it just seems to take forever...just like when you are doing something you don't like and the time goes by way too slow...lmao. Anyways, I know 1-2 lbs/week is good and I don't want to lose any faster than that because it would be unhealthy. Don't you wish you could just melt all this fat away as fast as butter melts when it is heated...that would be AWESOME!!! I just need to enjoy all the benefits that go along with losing weight like more energy, no more allergies, feeling great, etc. I will focus more on those things and less on the numbers! Everyone have a great week!!!!!
P.S. Regardless of how fast or slow I'm losing, I still want to eat a healthy amount of calories so that my body doesn't deceive me by conserving those calories into fat so any advice as to if I am eating too few calories would be appreciated...my food log and exercise log is open to the public if you want to see what I'm eating. Like I said, I'm not starving all day, I eat anywhere from 150-300+ calories every 2-3 hours. It is quite easy to maintain 1300-1350 calories without being hungry, especially since I eat so often. You can see though on a few days, I was under 1200 but if you add up the whole week and average it out, it is about 1350 calories. I don't eat below 1200 often and I know it's not healthy but since I work some nights, I sleep more during the day and don't get started eating til late in the day making it harder to get in more meals. What's a good way to add more calories without adding more bulk to your stomach making you feel too full? That's what I should try on those days. Thanks for all your replies, I appreciate the help!
Make sure all your goals are set correctly, including calories burned, and make sure your goal date isn't too aggressive (2lb a week probably isn't going to be realistic for you). Spark will give you a range, and as long as you stay in it you should be fine. It isn't fool proof, but unless you are very, very short/tall/overweight it should be correct.
There are no shortcuts. No magic bullets. No secret spells. What works is hard work, dedication, and a daily dose of chocolate.
Fitness Minutes: (1,876)
10/21/12 11:51 P
That's very low. I lost 140 pounds by eating 1550-1650 per day with hardly any exercise. People think they need to cut back A LOT more than they do!! Now I maintain on 2k cals on days I don't work out, and 2500 when I do work out. (But I work out for an hour and a half on those days)
Fitness Minutes: (7,443)
209 10/21/12 10:28 P
I am concerned that I'm not eating enough calories now. I seen in some posts how your weight loss can stall by not eating enough. My average calories are about 1300-1350. I burned about 1200 calories last week but normally it's not that much..I"m starting to be more active lately though. I eat every few hours or when I'm hungry. I don't feel like I'm starving, I don't want anymore calories then I'm eating by the end of the night. I don't feel weak or tired, in fact, I feel great! But my weight loss is sooooo slow. I know it's ok and I don't feel like I want to give up or that I'm not making any progress but it just seems like it's dragging. I know I should take some measurements because muscle weighs more than fat and I've been doing a lot of strength training exercises. I just want to know if anyone knows how to tell if your body is not getting enough calories. I feel like if I do eat any more calories throughout the day, I would be too full!
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