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Confused about Calorie/carb intake



 
 
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ANARIE
Posts: 12,316
1/28/13 4:06 P

Please do take the advice about getting your body fat tested. From your profile photo, I'm guessing that you have African ancestry, and that makes a difference in how much you should weigh. The BMI charts are based on world-wide averages, so they're not always appropriate for a particular individual. They don't take bone density into account, and on average, people whose ancestors came from Africa or the Americas tend to have denser bones than people whose ancestors came from Europe, and people whose ancestors came from Asia have bones that are much less dense on average. If it turns out that you are literally big-boned, it might not be healthy for you to get down to the lower end of the BMI "healthy" range. If you try to force weight loss when you don't have excess fat, your body will take the weight from your muscles or bones, which is definitely not a good thing.

In fact, one way to get a body fat test is by asking for a bone-density test. The full-body scans usually give fat percentage as extra information. Your insurance is more likely to cover it if the doctor orders it as osteoporosis screening, and if you've dieted a lot, s/he can probably convince the insurance that you need it.

And even if you do have excess fat, when there's so little to lose, it just takes a very long time. As others have mentioned, eating too little is dangerous for your health. Most women cannot get enough calcium, protein, fiber, etc to stay healthy if they're eating less than 1200 calories, and most actually need closer to 1500. That's still less than your body uses in a day, so it will eventually lead to weight loss, but only very, very slowly.

By the way, a low-carb diet probably won't help unless you're diabetic or at high risk for it. For most people, getting about 50 percent of calories from carbs is fine for weight loss and lets you eat enough veggies, whole grains, and fruits to get the vitamins and fiber you need. If you're eating 1400 calories a day, you should be fine with 150-200g of carbs.



SPARK_COACH_JEN
Posts: 54,969
1/28/13 1:46 P

Personally, I think your exercise plan is reasonable, especially if you're just starting out. I think the calories are the bigger issue :)

Coach Jen



AZULVIOLETA6
SparkPoints: (51,298)
Fitness Minutes: (62,818)
Posts: 2,564
1/28/13 1:24 P

You are not working out very much. What would happen if you did an hour a day?



SPARK_COACH_JEN
Posts: 54,969
1/28/13 12:34 P

T,

It's important to eat everything in moderation, but I consider fruit to be a part of any healthy diet.

Coach Jen



TREADIN4BSP
Posts: 878
1/28/13 12:16 P

Have you considered extending your workouts a few minutes longer...to say 40 minutes? I have found (for me) that cutting back on the food too much actually makes it harder to lose weight, destroys the Metabolism. Exercise is what has helped me more. Research I have read has said that exercising less than 40 minutes is better than no exercise, but that in order to get weight-loss benefits, we should be doing Cardiovascular Exercise at least 40 minutes 5-6 days/week.



TJ1TJ1
SparkPoints: (2,350)
Fitness Minutes: (408)
Posts: 276
1/28/13 10:44 A

My biggest issue right now with fruit is that the ones I like are really high in carb counts...Maybe I should'nt be so worried about the carbs...correct? Im kinda going crazy with it. I stopped eating pasta and potatoes..which were huge staples in my diet. I love fruit, but Im just starting to work them back in my diet. What about that?



GRIZ1GIRL
SparkPoints: (123,716)
Fitness Minutes: (151,183)
Posts: 2,215
1/28/13 10:40 A

Just try to eat lots of fruits & veggies & exercise daily...if your calories are in range, you'll lose weight!



TJ1TJ1
SparkPoints: (2,350)
Fitness Minutes: (408)
Posts: 276
1/28/13 10:38 A

Wow...next step, to get my body fat tested..ok..thanks for the advice coach Jen. By the way, I take a daily vitamin...just because, I knew that I would be missing nutrients.



SPARK_COACH_JEN
Posts: 54,969
1/28/13 10:29 A

Hello

The first thing I'd recommend is having your body fat tested. When you're so close to your goal, that's a better indicator of health vs. a number on the scale. Also keep in mind that when you don't have much to lose, it's going to come off very slowly (like around 1/2 pound per week.)

I would recommend following the program recommendations SP has set for you. Eating too few calories is going to hurt your weight loss progress just as much as eating too many will. In addition, it's very difficult to get all of the nutrients your body needs on less than 1200 calories per day, which is bad for your health. You're not doing yourself any favors by eating 1000 calories per day, so I'd boost that number up to at least the minimum your program suggests.

Hope that helps,

Coach Jen



TJ1TJ1
SparkPoints: (2,350)
Fitness Minutes: (408)
Posts: 276
1/28/13 10:26 A

I only have 10 lbs to lose, Im somewhere around 140...started Atkins..maybe 3 weeks ago...lowered my carbs down to 20...calories under 1000 per day. Felt sick/dizzy for a week straight. Doc said stop the Atkins. Do low calorie. Now, I eat 1000 calories per day, try to keep the cabs below 100 per day...exercise for 20-30 minutes, 5/6 days per week alternating cardio & strength training. Then I checked SP...and my estimation calorie intake per day..said 1250-1400. I would have thought that if my calories were less, and I exercised, the weight would fall off. Am I missng the boat?

I'm totally worried about carb intake/calorie intake.

Thanks for any help.



 
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