Where it comes to time restrictions for when you last eat, I ALWAYS eat a snack - generally 100-200 calories - immediately prior to going to bed. I always allow for this, too. If I don't eat then, I will wake up in the middle of the night absolutely starving .... IF I manage to get to sleep in the first place.
Fitness Minutes: (11,553)
187 5/6/14 4:03 P
I am 5'6" and about 205 pounds and I eat 1500 a day when I'm not exercising. That still gives me a loss (when I stick to it lol). When I work out I eat roughly half of what I burn (and I don't really trust the machines so I go by my heart rate monitor for amount of calories burned).
When I was trying to eat 1200 calories a day and work out I was constantly "cheating". For me it just wasn't enough food. Your snacks sound great - I also find a little bit of dairy and fruit to be my best snacks. I'm going to try the cream cheese on rice cakes! That sounds delish (I want sweet/savory together so I would love the caramel cakes with cc) yum!
Fitness Minutes: (5,920)
3,691 5/6/14 3:55 P
My concern is your stress levels. Have you considered working with someone to make up a plan containing guidelines and goals for yourself? I think this could really help your anxiety.
Edited by: MICHELLEXXXX at: 5/6/2014 (15:57)
Fitness Minutes: (140,663)
5/6/14 3:34 P
I started about where you are 2 1/2 years ago and I set my calorie goal at 2,000/day and aimed to choose healthy foods most of the time, to track my food, stay at my calorie goal and move every day. I knew this had to be a life long way of living so I had to be able to live with it forever. Over time I've changed my life - not only lost 80 pounds (it took 2 1/2 years, although I hit my goal in April 2013) but my whole relationship with food and exercise have changed.
I now prefer healthier food and don't "yell" at myself if I want something not so healthy or overeat one meal or one day. I'm in it for the long haul.
My suggestion to you is to pick more nutrient dense foods like vegetables and fruits. Instead of a rice cake, have a slice of real whole wheat bread with a thin slice of real cheese or reduced fat cheese or 2 tsp of peanut butter. I stay away from fat free as much as possible because it doesn't seem real to me. Lots of good nutrition articles here that I encourage you to read.
Keep up the good work and the weight will come off.
I think what you're doing sounds fairly reasonable and healthy. I understand getting stressed about it; when I started losing weight I lost huge amounts the first week, more the second week and then none at all for 10 days. At day 10 of not losing I was freaked out, convinced I was doing it wrong..... But it just takes time. 1700 calories is not too much. Your snacks sound fine, although you will feel less hungry if you eat high-fiber foods and consume a little fat or protein with your fruit, to keep you from experiencing blood sugar spikes and falls. I would say don't worry too much, keep on going, you're doing great.
There is absolutely NOTHING WRONG with eating 1700 calories ("The last 2 days I messed up and ate 1700 calories because I've been stressed and I've put on half a lbs.."), Gaining weight doesn't really work like that. Besides, it takes an EXCESS of 3500 to equal 1lb.
A LOT of members have lost weight eating more than 1700 calories on a daily basis.
Losing weight quickly is not the answer, either. I think that |I would be inclined to talk with your Dr and ask what would be appropriate exercise for you given your knee and hip situation, OR ask for a referral to a Registered Physiotherapist who can properly assess you and steer you away from what could harm, and push you toward what will help. Also, asking for a referral to a Registered Dietitian might help you to understand the nutrition aspect, too, and ensure that you are getting enough calories + various nutrient to live a healthy life.
Good luck, Kris
Fitness Minutes: (74,443)
3,293 5/6/14 2:13 A
bananas=ridiculously high in sugar/carbs--a large banana can have more carbs than an entire meal should contain cream cheese=very calorie dense rice cakes=high carb, not filling
How about a piece of high-fiber fruit with some nuts? Yogurt is good, but why would you chose fat free?
Fitness Minutes: (1,207)
1,172 5/5/14 11:57 P
I am allergic to milk but I do have a milk substitute equivalent to two cups daily for the calcium and then I supplement too.
My concern is that you are skipping the milk and if you already have knee problems you don't want that to get worse as you age when you lose bone density so make sure you are accounting for all your nutrients.
Some pain or discomfort comes from inflammation which can be caused by a bad diet. That may not always be junk food - it could be your specific body reacting to certain foods so track how you feel after you eat and review what you had the day or two before.
Balance and variety is key to good healthy eating habits. Limiting yourself to only a couple kinds of fruit isn't good. Be open to trying new things so you don't get bored, and also to ensure that overall you meet the nutritional requirements. There are a lot of micronutrients and micro-minerals in plants that act as fuel for our bodies so we need to give them all the possibilities to achieve optimum performance. That's real health - not just weighing a certain number of pounds. You need to be building muscle and not lose muscle tone while dieting too.
You don't have to follow it but I suggest you look at the SP suggestions for food choices on the food tracker. Try to follow it in terms of if you don't like something, then have a different yellow veggie or red fruit or whatever to heal your insides. Having fruit with a protein though is a smart idea.
does the plain fruit actually keep you? i would say that adding some sort of protein or fat [cheese, nuts] would make those more balanced snacks. as far as when you should eat before bed, there are only 2 reasons to make a cutoff time. reason one is that you're the kind of person who can't sleep and digest at the same time, in which case you'll need to try experimenting with how close you can eat to bedtime and still get to sleep. for most people it seems to be about 2-4 hours. the second reason isn't as hard and fast though. the second reason for setting a cutoff time is mindless eating. in other words, if you're the sort of person that will sit down with a full family sized bag of chips and then suddenly be wondering why it's empty, then setting a cutoff time is arbitrary, but mostly to keep you out of calories you don't need. if you don't have either of those issues, then just try and not eat after you get in bed, otherwise you'll get crumbs there. some people lose weight in spurts. it doesn't mean they are doing anything wrong, it's just how they happen to lose. so you might lose all the weight you're going to lose for six weeks in one go, and there isn't anything wrong with that. also, it's totally normal to see bobbles in weight. if you weigh 220, you're going to see 215-225 on the scale, and that's without you having gained or lost an ounce. it's just a reflection of what happens to be in your at the moment [stuff still digesting, waste that hasn't yet been eliminated, water retention from foods, water retention from muscle repair -yep, your body is mostly water and so water is a huge part of fixing it back up after workouts]. it's not really normal to see perfectly downward linear weightloss. it usually looks like down three pounds, up one, down two, up two, down half, up one, down two and so forth. and it's really common to see little to no change when you lose big numbers. see the curse of week two in biggest loser for more info. if you want to know how much you burn on your gym days, you track it. a heart rate monitor is the best way to do so because it's actually tracking what you're burning. a secondary choice is a site like spark that uses your sex/age/height/weight when calculating how many calories you burn doing whatever activity it is. if spark doesn't have the activity, then try google, but again, try and find information that takes into account sex/age/height/weight. most gym machines are programmed to think you're a slightly larger than average, athletic man, which is great if you want to see a big number on the calories burned. the only problem is that if you're an average sized woman you're not actually burning anywhere near those calories. www.sparkpeople.com/resource/nutrition_art icles.asp?id=1940 this is how your ranges are calculated. do the math yourself. figure at your size, you might be able to handle a 2lb per week loss [1000 cals a day]. if you find your exercise calories burned number is a little high, you might want to cut that back to 1lb or 1.5lbs per week [500 or 750 cals a day]. just keep in mind that it's incredibly hard to get the nutrients your body needs in fewer than 1200 cals, so your total burn less your deficit does need to be above 1200. and the more muscle you want to keep as you lose, the slower you need to lose and the more you need to eat. as far as how you want to account for exercise, either way works. you can add up all you do in a week, divide by 7, add that to your bmr and daily activities and then subtract your deficit to get the range you should be eating in. or you can just use your bmr and daily activities to add together before you subtract out your deficit. then, when you work out, you'd eat back most if not all of your exercise calories to maintain the deficit you want. it's really a potato potato situation. or rather a po-tay-to po-tah-to situation. six of one, half a dozen of the other. you're doing the same thing either way you do it, so do whichever one seems like the best idea to you. for people who have regular workout schedules and do mostly the same stuff, the weekly and divide seems to work best. but if you do things like hikes or other, not regular, but high expenditure activities then adding back in the calories after the fact seems to work best. while your body might ache right now, remember you want to lose and keep it off. quick loss might be great for the short term, but it often means putting it right back on plus a few more. slower losses tend to be more sustainable over the long term. so while that might mean it takes you an extra four months to lose 30lbs versus the quick way, this time next year you'll be maintaining that loss or perhaps a little more. with the "quick" way this time next year you'll likely be closer to 235lbs and trying to lose it quickly again. with weightloss the shortcuts really do tend to lead to long delays.
Fitness Minutes: (244,170)
5/5/14 7:50 A
Keep searching this site for tips on how and what to eat. You're making excellent progress.. don't try to go too fast... remember our weight doesn't appear overnight nor will it go away that quickly! Keep on keeping on....
5/5/14 7:48 A
Well.... Spark gives us a range-- yours is probably 1200-1550. You don't have to eat at the low end, to lose weight. And if you're exercising, you probably don't want to eat at the low end. It sounds like you've set your Nutrition Tracker and Fitness Tracker to communicate with each other, so you can "eat back" your calories burned. Many people only "eat back" half of those calories. But if you're only eating at the bottom of your range to begin with, eating back 200-300 calories still leaves you within the initial 1200-1550 range.
One of the problems with trying to be aggressive with a weight loss goal, is that we may end up feeling deprived, and just get to a point where something sets us off (maybe stress or disappointment or being overtired or driving by a Dunkin Donuts), and we totally blow it.
That one is 55 ideas for healthy snacks, split up into categories.
The weight you initially lost may have been mostly water weight. When you say your weight loss has stopped-- has it really stopped, or just slowed down? If you share your Nutrition Tracker for a while (you can always change it back to "private" later) you'll get more specific suggestions as to what to eat.
One other note... when you say you messed up and ate over your range, and now you're a 1/2 lb up... it is most likely water weight and/or whatever-all you ate, hasn't made it totally through your digestive system. I think a lot of times when we overeat, we go for the stuff like chips or nachos (lots of salt) or foods like sweets or high-fat stuff (no fiber).
Fitness Minutes: (2,615)
5/5/14 7:01 A
So for snacks I will often have like rice cakes with a thin amount of philadelphia light on it (just to add a tiny bit of flavor) and then sometimes I have fat free yogurt which I put frozen raspberries in or frozen berries. I mainly eat apples and bananas as snacks. I don't usually eat junk food.. (yesterday was a bad day we won't discuss that). On the whole I stick to it. I don't drink soda I only drink water, tea and very very occasionally I will have milk (if I have the calories left and I'm hungry near bed time). Should I be setting some sort of time restriction as to when I should last eat? The last 2 days I messed up and ate 1700 calories because I've been stressed and I've put on half a lbs.. I'm 220 and 5ft 7. I've lost around 10lbs in about 2-3 weeks now it all dropped off at the beginning and now it's stopped for a while. I was eating 1200-1300 but it has been mentioned that I might not be eating enough so I was thinking maybe 1400? How do I know how much I burn on my gym days? I usually do like 30-40 mins of cardio on gym days and I burn around 200-300 calories and I will eat those back on top of what I regularly eat. Should I be doing that? Any thoughts much appreciated. I don't want to crash diet, sometimes it just gets me stressed because my weight is causing issues with my knees and hips so I need to loose it a bit quicker because they hurt..
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.