Fitness Minutes: (72,963)
2,489 10/6/12 7:51 A
How many calories have you been eating? It may be helpful to share your food and fitness tracker so we can see it. I'm pretty sure you can do it by going to your Spark page. It should be somewhere on there.
A lot of people think to lose weight they have to create a huge calorie deficit but eating too little can also hurt weightloss. If you've only got about 20 lbs to lose you should be aiming to lose 1/2-1 lbs/week. And you should, no matter how much you have to lose, be eating at least at your BMR. Your BMR is how many calories your body needs just to perform its daily functions. I've found my BMR is usually around the lower middle of my cal range Spark gives me. You can calculate yours by searching google for BMR calculator(s). It is an estimate based on your height, weight, gender and age. I've been eating at mine since starting my new lifestyle and have been losing a steady 1-3 lbs/week without being hungry.
The other thing to consider is the type of foods you are eating. Choosing a balanced diet (following the food pyramid or Spark's plate), whole foods and healthy choices will mean you can eat more food per cal count as well as foods that will keep you feeling fuller longer. Make sure you are getting enough healthy fats (mono and poly unsaturated being the best), complex carbs (foods high in dietary fiber) and lean protein. You can track your dietary fiber by "adding more nutrients" to your nutrition tracker. I've found keeping my dietary fiber up in the rec. range keeps me satisfied throughout the day. Good sources of fiber include; fruits and veggies, legumes, lentils, whole grains, and nuts.
You may also want to add snacks if you haven't done so already. It may not be reasonable to go 4-5 hours between meals without eating. I eat 5 smaller meals a day. My main meals are 300-400 cals and I have 2 snacks between meals around 150-200 cal each. When I'm not eating, I'm drinking water or tea. That way I never have long to go before each meal and I feel satisfied throughout the day. This will also help prevent binge eating because you're never going to your next meal absolutely ravenous.
Make sure you're not drinking all your calories either. I will only have a glass of OJ (4oz with 4oz water) or almond milk (4oz-8oz) IF my dietary fiber is already high for the day and I have cals to spare. As a treat.
What sort of intake were you used to, and what you taking in daily for the last two days? It could very well be that you're under-eating, either for your actual needs or just in comparison to the past.
The advice to come down to the recommended range more slowly is good. If you're hitting the bottom of your range now try using the top for the next couple of days, or if you're already hitting the top, go ahead and try 100-200 calories more. You need to sort out this more urgently than you need to drop the quarter pound or so of fat difference that can make in a week.
Fitness Minutes: (35,097)
2,167 10/6/12 2:47 A
You might try gradually reducing your caloric intake from what it is to what it should be according to the SP program.
Fitness Minutes: (105)
12 10/6/12 1:33 A
I am on day 2 of my new lifestyle. Tonight I feel hungry, weak, and dizzy. Is this something that is normal when you first start out?
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