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Figured out my calorie ranges... but...



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ANARIE
Posts: 12,356
5/12/13 12:32 A

There are two reasons that there's a lower limit to your calorie range:

1) to make sure you get enough nutrients. At 1400-ish, if you do some planning and avoid empty calories, you can meet your nutritional requirements. It's pretty impossible to do that with less than 1200 calories, but 1400+ gives you room for error. Being larger doesn't mean you need a whole lot more calcium or fiber, for example.

2) to let you lose a reasonable amount of weight without unnecessary suffering. At 300 pounds, you're going to lose weight as long as you stay below about 2000. You'll lose faster at 1500 or so, but only if it's comfortable. If you're hungry or just feel bad, the natural human response is to quit doing what makes you feel bad, and that's why people "cheat" or "quit" diets. The low end of your range is the lowest level that dietitians think some people might be able to stand. It's not necessarily right for you. You might feel sick or hungry if you cut back that far-- and if you do, it is perfectly all right to eat more.

So, as others have said, don't go that low if you don't want to. You're in this for the long haul, and you're far more likely to get where you're going if you're comfortable at the start.



KRISTEN_SAYS
SparkPoints: (73,297)
Fitness Minutes: (34,635)
Posts: 5,088
5/11/13 8:37 P

If you think it's too low, aim for the higher end of your range



RUSSELL_40
Posts: 16,790
5/11/13 8:00 P

Try for 1780, and see what you lose. If it is too fast after the initial 2 weeks, add 100 calories. If you don't lose, try for 1700, then 1600. When I was 300, I ate 2,400 calories, and lost. As the weight loss got farther along, I ate less, and exercised more.

I am 240 lbs, and eat about 1800. I think you will lose at 1780.



SUSIEMT
SparkPoints: (191,501)
Fitness Minutes: (115,497)
Posts: 5,867
5/10/13 7:08 P

Have you tried spark coach? I have had a lot of success with it. In case you are having problems trying to navigate through your program they guide you through it very nicely. Good luck with your healthy lifestyle choices. BTW I agree with one of the earlier posters that you should really check at the very least your carbohydrates/fats and proteins.



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
5/10/13 6:42 P

1440 may be; are you sedentary? EAt at the higher end of your range, and you'll be fine. If eating at 1440 makes you feel hungry and weak, eat more!



LDHAWKE
SparkPoints: (19,069)
Fitness Minutes: (1,818)
Posts: 771
5/10/13 5:12 P

You don't want to maintain your weight, you want to lose weight. I think your ranges are fine.



UNIDENT
Posts: 33,498
5/10/13 4:53 P

Not necessarily.

Heavier people are actually more capable of sustaining greater calorie deficits. So the lower, closer to the floor values, are actually more suitable for the obese than for the person who wants to lose a little bit.

I'd be far more worried about 1400 for someone who weighs 130 (and wants to be 125) than for you! :)



SLIMMERKIWI
SparkPoints: (122,973)
Fitness Minutes: (32,515)
Posts: 21,125
5/10/13 5:47 A

I would have thought it was too low! Did you enter in all the information accurately? As in, the amount of exercise and type of exercise that you plan on doing? Have you been realistic about the amount of weight-loss and the time frame? Some people are too unrealistic in that they want to lose 'x' amount of weight in a short time-frame. It isn't particularly healthy expecting quick weight-losses. They also are prone to go back on again once you reach your goal, IF you reach your goal!

I had a quick peek at your Nutrition Tracker. I see that you have entered calories, only. You will find that if you enter the carbs/protein and fat, it will help you considerably to get the balance that you need to stave off hunger, and also to ensure that you reach minimum nutrients for a healthy journey. It gives a much better ability to see where the problem areas are and as a result be able to tweak them.

Kris

Good luck,
Kris

Edited by: SLIMMERKIWI at: 5/10/2013 (05:51)


PGRAY1229
Posts: 137
5/10/13 2:40 A

I weigh 300 pounds.. SP says to consume between 1440 and 1780 calories a day... isn't 1440 to low for someone my weight??



 
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