Fitness Minutes: (23,601)
843 3/22/14 3:41 P
I track every day, but I really only look at total calories for the week, so my range is 1,200-1,500 a day, and I usually try to eat 3-4 days at 1,200, a couple at 1,500 and then one that is around 2,000-2,100. That 2,000 calorie day allows me to have a couple of glasses of wine, or a meal out, or dessert without eating over my range for the week.
Fitness Minutes: (113,464)
9,560 3/22/14 11:37 A
Fitness Minutes: (75,352)
3/20/14 10:15 P
I tend to vary my calories but more on the weekend. Usually I am under my 1900 goal during the week with what I eat and exercise. Eat more on the weekend. Did that while I was losing weight and still lost weight and now it seems to work well for maintenance.
I'm experimenting with varying my calories right now. This is my third week of 2 low days, 3 medium days and 2 'high(er)' days. I have lost 7 pounds so far (3 the first week), and I'm only 130 lbs., so this is fantastic to me. I expect it to slow down as I head to my goal of 115, and that's fine.
My low days are 650 calories (I am not recommending going this low to others, but it works for me), then 3 days at 1500, then two days (usually the weekend) higher. I kind of count calories on one of the days and seem to stay around 2000. The other day I just eat without worrying about it.
I am 68, 5'3" and I am doing 3 weight training segments, often with some added cardio, a week and 3 fairly hard cardio segments a week. I take one, sometimes two, days off from exercising a week.
I have had a lot of trouble with putting on a pound or two a year and haven't been able to lose weight and keep it off until I tried this. It's early days still, so we will see how it goes.
At 5'9" 209, you will lose wight if you can stick to it, unless you have some other problem like hypothyroidism. Especially since you exercise. Your BMR is probably greater than 1400, so this jump to 1900 is just to make the trainer seem important. You would do better to eat the average of 1566, but probably able to eat more on average, and still lose. I find the SP range to work really well, and at 183, I eat 1800-2200 a day, while most days just walking for an hour.
Most of us can't live on 1400 every day, and what ends up happening is that we cheat when hunger gets too much, and have a 3400 calorie day ( or an entire week ), and then re-start, blaming ourselves, and not the meathead trainer we are wasting money on.
If you want to vary calories, do so inside the SP range. If the range is 1600-1950, you can do top, middle, and bottom on alternating days, but weight loss will always be determined by the average calories in, minus BMR, and calories burned. That deficit will determine your weight loss, and it doesn't know which day it is. Diet and exercise just isn't that complicated, which is why this trainer is making stuff up to make you think it is. They are expensive, and feel the need to justify that cost.
I seem to do this naturally. If I eat more calories one day, I don't feel as hungry the next and naturally eat less.
Fitness Minutes: (30,986)
3/19/14 3:09 P
I don't plan to eat at different calories ranges but it just seems to happen naturally. One day I will be at the low end of my calorie range and another day a bit higher. Every now and then I have a day where I go over by 100-200 calories and I don't get worried, I accept that my body needed more that day. I work out anywhere from 6-8 hours a week so I do need good nutrition to fuel those workouts.
Thanks. I'm 5'7 and 209. You wouldn't believe what kind of garbage I used to put into my body. I just thought that eating healthy foods at lower calorie ranges and exercising would just strip the pounds off of me immediately! What a bummer that it doesn't work that way. I've watched a ton of those Extreme Weight Loss (Chris Powell) shows and those people just melt away their pounds in the first 90 days... like a pound a day. :) LOL So it sounds like I might be going a little too low here. Thanks again. -Sarah
Fitness Minutes: (6,555)
3/19/14 12:03 P
Well, unless your trainer has an RD certification, she really shouldn't be giving you dietary advice. Also you don't list your height or weight, but I train a similar amount each week as you: 2 days of ST, 3 days of cardio for 30+ minutes and I would fall over if I was only eating 1400 calories a day. Right now I'm eating around 1800-2000 calories on a given day. For reference, I'm 155# and 5'-8"
Edited by: LEC358 at: 3/19/2014 (12:04)
3/19/14 11:51 A
I do that a lot. It's called calorie cycling. I do very low for a few days (say 1200 for 3 days), then 1800 for a day, then back again.
It works if you think of your calorie intake on a weekly basis, as opposed to a daily one. You are still eating the same amount per week (if you average it out).
My high day was yesterday, and I lost a pound over night - when I do it my only caveat is do stick to very low sodium, as I retain water very, very bad.
It also helps me because on my high day - I never, ever feel like I have "cheated". It feels great to eat more, but it's planned..it's what I want (and need to do), so I have zero guilt...ever.
My trainer says that I should eat 1400 calories for two days, then 1900, then back to 1400, and so on so that I don't eat the same amount of calories for three days in a row. She says that this causes the body to become accustomed to that amount (say, 1400) and then I won't lose any weight.
What do y'all think of this? I had plateaued doing her plan for about 3 weeks, so I started eating only 1400 EVERY day. I find this easier on my appetite. Anyway, long story short, I'm plateaued on eating 1400 a day. I don't know what to do. I'm working out nearly every day ... have gotten up to 41 minutes at a time, and am doing weight training twice a week.
Please tell me what you guys are doing and what you think of my situation. Thanks. -Sarah
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