Fitness Minutes: (3,439)
6/12/13 9:05 P
I found my BMR on Spark People and I understand it to be what I would burn in a very sedentary lifestyle. My goal is to exercise every day, but I tend to miss a day or two about every other week. I do Cardio Dance for 40 minutes or walk an hour at about 22 minutes per mile.
when you say your bmr is 1691 does that include your daily activities or is it your straight bmr nothing else? if you are confused www.sparkpeople.com/resource/calorie_calcu lation101.asp this spells it out for you. if that 1691 number does include your daily activities, then 1691-250 [250 is the calorie deficit you need per day to get to half a pound a week] =1441. so your ranges should be 1191-1541. that's if you do absolutely no exercise. keep in mind that when your math range numbers dip below 1200, that tends to mean that your goal is a little too aggressive unless you're quite short [well under 5' tall] or quite elderly. if you do exercise then you need to divide your weekly exercise by 7 and add that to both ends of your ranges. so if you burn 700 cals a week, you'd add 100 cals each day, making those numbers 1291-1641. if the 1691 number doesn't include daily activities, then that means your bmr and daily activities are 2029. to lose half a pound a week, you'd still be aiming for a 250 cal a day deficit or between 1779-2129 cals. again, that's without exercise.
Fitness Minutes: (3,439)
6/12/13 10:21 A
Thanks to everyone for taking time to comment. I really think that I read the calorie message properly, but I am not too stubborn to check. My BMR is 1691, so I need to keep below that with a deficit of 1750 weekly to lose around half a pound, right? I appreciate the snack tips and I do have what my Dr. called stress or executive's hypoglycemia when I was diagnosed about 25 years ago. Frankly, I forgot about it. So that is a real aha moment.
One of the wonderful things about Spark People is to have a place to turn when you have questions. Thanks to you all.
Fitness Minutes: (5,605)
6/12/13 9:31 A
I don't think 1350 is realistic for every day. Some days I'm below that, but most days I'm not. Heck, I'm proud of myself for being under 1550 for 5 days in a row! Since calories required is based on your current weight, and you're somewhat near me in weight, I think you should be at 1550. You'll lose a little slower but at least you won't be starving and you won't hate yourself for going over.
Fitness Minutes: (18,507)
1,377 6/12/13 9:00 A
If you are going to lower your caloric intake, don't do it all at once or it can be a recipe for disaster. Try doing it by 50 or so calories at a time so that it isn't such a big change. Also, try eating more often but smaller portions and that may help the hunger issue.
You may be experiencing brief periods of low blood sugar which make you hungry. If you wait more than 3 hours to eat your blood glucose drops.
Have a small snack in between meals like 4 walnuts, an ounce of Almonds.
Have a hard boiled egg...Eggs Are Loaded with Nutrients & lots of vitamins 74 calories 1/2 cup Cottage Cheese and a handful of Matchstick carrots, flaxseeds around 75 calories Pear and 1 ounce of light Brie about 120 Calories 10 baby carrots 2 tbs. of Ranch dressing to dip in Green or Red Pepper Strips to dip in ranch or salsa Peanut Butter with Celery Sticks String Cheese 80 calories No added sugar ice pops ...low in calories...low impact on blood sugar...
Just allow for the calories in your daily goal....
spark ranges are usually 350 cals wide. in other words, you starting range should be 1200-1550, not the 1500 you stated. i have seen messages to adjust your calories [ie reset your goals and make sure they are accurate, especially the calories burned one], but i have never seen a lower to a smaller range message. are you sure you read that correctly? because lowering to a smaller goal seems off to me. and if you were starting in the 1200-1550 range, the ranges only go up from there, not down.
Fitness Minutes: (3,439)
6/12/13 8:20 A
I have had success with Spark People and I was really happy. Then I got a message that said that I should lower my calorie intake from 1200-1500 calories to 1200-1350. When I look at the numbers, it doesn't seem like a big deal. However, every day since I changed my goal I have blown it. REALLY blown it. I have been starving all the time and then ate way more than even 1500 calories. I don't know what to do. I have considered changing the goal back and trying to add more exercise. I don't know how realistic that is. I am a working mom with two kids and hubby to raise ; ) Any and all suggestions would be appreciated. Carol
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