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SUMMEREND1 Posts: 15
2/4/13 3:49 P

Ok, I will try to adapt your suggestion and see how it goes. Thank you.

2/4/13 3:37 P

No, you can eat anywhere in the range---which will put you at a deficit and bring about weight loss. Some folks do much better at the upper end of the range (1550), for they are not as hungry, feel more energy throughout the day and are therefore more active and give a greater intensity to their workout.

Based on what you are reporting about the hunger---I suggest you experiment and eat more (select healthy foods!)

SUMMEREND1 Posts: 15
2/4/13 3:13 P

Hi Becky, but I thought that to lose weght I have not to pass the minimum calories in the range since I have to create a shortfall between the consumed calories and between how much the body burn just for existing. The body burns every day around 1500 so, I have to consume at least 300 calories less in order to create deficit if it correct???

SUMMEREND1 Posts: 15
2/4/13 3:08 P

Thank you Jenny for the detailed explanation but, I find it a bit difficult to track different foods and to start calculating, I lknow some of the foods are tracked already by the members, but to calculate the amounts I am going to consume each meal and replacing the already offered foods it's a bit of a task, and I am short in time that's why I am tending to use the bread they offer, since it's an easy choice and filling, but for the long run you are right, you feel the hanger shortly after. I will consider it. the problem is, that I am studying and don't have enough time for many changes, but will try.

Edited by: SUMMEREND1 at: 2/4/2013 (15:50)
JENNILACEY SparkPoints: (81,912)
Fitness Minutes: (86,262)
Posts: 2,489
2/4/13 8:04 A

Two things that stand out to me. A lot of bread and a lot of cheese. I too love my bread and cheese. ;) I had to cut back on both and limit them to 1 serving a day. I'll tell you why...

Bread is a lot of refined grains and sugars (also usually high in sodium that can contribute to bloat and a continually high intake of sodium can lead to high blood pressure later in life). Refined grains and sugars cause your GI to spike and produce insulin. Which when not used gets stored as fat and when used burns away quickly causing your energy to crash and leaving you feeling hungry shortly after you ate.

Try to get more complex carbs in your diet in place of the bread/pitas and when you do chose a bread, try to get one made with "whole grains" (not to be confused with whole wheat). It should be the first or second ingredient on the list. A really grainy, seedy bread/pita is your best option. They will be higher in calories so limit yourself to 1 slice/serving and either have half a sandwich/pita wrap or open faced. Try to eat other whole grains like whole grain pasta (quinoa is a great high fibre/high protein pasta), brown, wild rice, oats (oatmeal is very sustaining and fun to work with, not the instant sugary kind though add your own toppings), barley high fibre/low sugar cereals, legumes, lentils, vegetables, seeds/nuts and fruit (especially berries are really high in fibre) are all good sources of complex carbs and high fibre (a type of complex carb). Fibre will sustain you longer! You can track it by "adding more nutrients" to your nutrition tracker. You can add a few extra nutrients to track at a time and once you get those balanced out, try tracking a few more. This will help you determine whether or not you're eating a balanced diet. I found it very useful. My fibre and sodium intake were the first two I tried to conquer.

The cheese (my personal weakness). Cheese is fine in moderation. Try to look at it more of a condiment than a staple and limit yourself to 1 serving a day. Cheese is calorie dense but not very filling or sustaining. It is also high in both saturated fat and sodium (which in moderation is fine but too much will break the camel's back). Substitute a low fat, lower sodium cottage cheese, low fat plain Greek yogurt (high in protein but a reg low fat, plain yogurt will do) and add berries and a low sugar granola (with seeds, nuts). It'll be high in cals and fat (some healthy fats.) so use it sparingly (I use a third or a quarter of a suggested serving size).

To substitute for the loss of protein from less cheese replace it with lean proteins like chicken, fish/seafood, turkey, soy, tofu, legumes, lentils, low fat dairy, eggs (egg whites), pork, nuts/seeds.

Don't shy away from healthy fats (they're also known to keep you feeling sustained longer). Replace the fat you'll be decreasing from less cheese with monounsaturated, polyunsaturated fats and the Omega 3s. Good sources of healthy fats include; nuts and nut butters, seeds and seed oils, olive oil, cold water fish/other fish/seafood, avocado and eggs.

Eat smaller meals and more often. I personally eat every 3 hours. I used to only eat twice a day when I was overweight. That way you're constantly keeping the fire stoked. This will also help prevent insulin levels from sky rocketing and leave you less prone to binging. Incorporate a bit of exercise and activity and then you can eat more. I eat an avg of 1400 cals a day I'm 5'2 113 lbs. You can eat more, don't be afraid.

Edited by: JENNILACEY at: 2/4/2013 (08:20)
2/4/13 7:07 A

thanks for making your SP food tracker public.
I imagine that your SP calorie range for weight loss is 1200-1550 calories.
You are only eating on most days: 1174-1320

You could be consuming 200 calories more each day and still be in your weight loss calorie range. If you are hungry---plan and include some healthy between meal snacks.

SUMMEREND1 Posts: 15
2/3/13 4:57 P

Thank you Jenny, I have done now my food tracker public.

SUMMEREND1 Posts: 15
2/3/13 4:55 P

Thanks JANAMP09. Yes, my doctor adviced me to excercise intensively 30 mins 3 times a week according to him, it will help me lose the weight I am gaining. The problem is, that alone, at home I have no motivation, and the gym is a dear business, and I am busy now with college, last year being on the other diet it was easier for me to walk miles, but now it becomes harder, the stress of studies etc. so, yes I know I have to take myself in my hands and start excercising.

SUMMEREND1 Posts: 15
2/3/13 4:43 P

I have done my food tracker public, if you have any suggestions, I would be happy to adopt as long it solve my hanger problem. Thanks Becky.

2/3/13 8:33 A

Take a few minutes to set up your sparkpage.
Click above on COMMUNITY and follow the steps.
You can check a button to make your food tracker public.

Once done, let me know and I will take a look

Dietitian Becky

JANAMP09 Posts: 357
2/2/13 12:27 P

Maybe a calorie in/calorie out diet is not for you. Not all plans work for all people. There are a few teams on here (go into community, Sparks Teams and do searches for Paleo, Primal (very similar to what you were on but it sounds like with some differences), Eat Well, and Perfect Health Diet. There are books and online info on all or most of these. I used the library to borrow books and researched before I made a decision on how I chose to eat.
I don't know which is best for you - that has to be your decision - these are just some options and I'm sure there are plenty of other ones. I have never been on anti-depressants but I have heard that they do lead to weight gain. Has you physician given you any tips on how to avoid it?

JENNILACEY SparkPoints: (81,912)
Fitness Minutes: (86,262)
Posts: 2,489
2/2/13 12:14 P

Have you created a Sparkpage yet?

If not, I believe (if I remember correctly) you just go to your "Community" tab at the top of the screen and then click "Sparkpages" and then click "edit my Sparkpage". On the top of the screen a white box will contain a bunch of options you can checkmark. There is one that says "share my food tracker".

SUMMEREND1 Posts: 15
2/2/13 9:02 A

How can I make my nutrition tracker public?

Edited by: SUMMEREND1 at: 2/2/2013 (09:18)
JENNILACEY SparkPoints: (81,912)
Fitness Minutes: (86,262)
Posts: 2,489
2/2/13 8:45 A

You still stay in your calorie range, I never said not to. I said if you choose wholesome foods and are eating balanced you will feel more satisfied. I don't know exactly how you're eating now. I can't see your nutrition tracker, you don't have it set to shared. Just trying to make general suggestions here to help you stay feeling full.

I consider a "diet" cutting out certain foods/food groups, extreme calorie deficits, having "no no" foods, severely resticting certain macronutrients etc. instead of just learning to balance and moderate these things.

Edited by: JENNILACEY at: 2/2/2013 (08:53)
SUMMEREND1 Posts: 15
2/2/13 8:41 A

Yes, but if I will just rely on wholesome food without counting calories I would eat triple times than the recomended calorie intake since I am on medications that cause me feeling constantly hangry. And for me eating 1500 cal only per day is a real punishment.

JENNILACEY SparkPoints: (81,912)
Fitness Minutes: (86,262)
Posts: 2,489
2/2/13 8:23 A

I wasn't suggesting you were. I meant once you lose the weight and *when* you're maintaining your new weight. You need to eat *now* how you plan on eating when you're maintaining. You don't need to diet to lose weight, you need to eat like would for the rest your life. I've lost 50 lbs and never once did I diet. I'm still not dieting. Diets stop once you lose the weight for most people. Lifestyle changes do not.

Edited by: JENNILACEY at: 2/2/2013 (08:24)
SUMMEREND1 Posts: 15
2/2/13 8:16 A

I have a weight problem. My present weight is 78.4 kg and my height is 5.5'' so, first I have to loose the extra kilo's then to work on maintenance. Thank you Jenni anyway.

JENNILACEY SparkPoints: (81,912)
Fitness Minutes: (86,262)
Posts: 2,489
2/2/13 8:06 A

You don't need to "diet" to lose weight and a diet likely won't help you in maintaining your weight once you lose it.

Learn to eat healthy and *balanced* and eat how you plan on eating for the rest of your life. Which unless you have a medical condition doesn't need to involve cutting out entire foods or food groups but fitting them into an 80-90% balanced and healthy diet. I find the more balanced you eat, opting for complex carbs, healthy fats and lean proteins. The more satisfied you are throughout the day. I find eating clean, cutting out most of the additives coming from processed foods and limiting refined grains/sugars, keeps me satisfied throughout the day. That way, I'm not esstentially wasting cals and just using my cals for the real, wholesome food. I just add my own herbs, spices, fruit, lemon, other foods for flavour. I try to avoid all the *added calories* from condiments, sugars, sodium, preservatives, sauces etc. that food companies put into their premade foods for taste.

I still make the odd exceptions and treat myself. There really are no "no" foods for me. I just try to eat clean most of the time and fit these things in in small moderations. I still have chocolate chips on my oatmeal, I still bake banana breads and muffins, I still eat bread, no recipe is off limits that I can't modify to be healthier and fit my dietary needs.

Stop dieting and start living. If you're getting enough fibre (complex carbs), protein and healthy fats in your diet and eating every 2-3 hours, loading up on the veg and eating clean, drinking plenty of water. You could be full on 1200 cals if you do it right. Not that I'm recommending it, just using it as an example. It isn't the cal range itself, it's the foods you're choosing.

Edited by: JENNILACEY at: 2/2/2013 (08:08)
SUMMEREND1 Posts: 15
2/2/13 8:04 A

Ok Becky, and thanks for your advice.How do I do my nutrition tracker public?

Edited by: SUMMEREND1 at: 2/2/2013 (08:05)
2/2/13 5:39 A

Do eat anywhere within your SP range.
Your food selections can also affect getting enough protein and fiber.
If you make your nutrition tracker public, we may have more suggestions. Let me know if you need the steps to do this.

Dietitian Becky

SUMMEREND1 Posts: 15
2/1/13 5:43 P

Thank you christina, I am now scoffing an apple thanks to your advice, and hop to bed the safest shelter from all malicious mortar missiles :).

CHRISTINA791 SparkPoints: (69,503)
Fitness Minutes: (116,598)
Posts: 789
2/1/13 5:19 P

"I try not to go over the minimum recomended calories in order to burn more than consume."

It sounds like you're approaching this with a diet mentality. This is about making sustainable changes that you can live with for the rest of your life - which means you shouldn't be starving.

SparkPeople gives you a calorie range to lose weight. As long as you accurately measure and record your food and eat within that range, you should lose weight whether you're at the top or the bottom (in fact, it's a good idea to switch things up a bit). So, if your range is 1200-1550, you can eat 1250 some days, 1390 others, and 1540 on others.

What you don't want to do is eat under your minimum. That's why it's a minimum emoticon

Eating that much less than your body needs is only going to hurt your progress and make this whole thing unsustainable. If you're still eating within your range and still feeling like you're starving, maybe try easing into it a bit more. How many calories were you eating per day before? If Spark is recommending a 500 calorie reduction, you could try aiming for a 250 calorie reduction for the first week, for example.

You can also get a lot of mileage out of healthy substitutions. Try adding in some extra servings of veggies with your meals.

SUMMEREND1 Posts: 15
2/1/13 4:54 P

Hello everybody, it is my end of week one on sparkpeople diet after many times that I started and stopped. The main problem is that I feel the calories are not enough for me. I try not to go over the minimum recomended calories in order to burn more than consume. But I am constantly hangry and craves mostly to chocolate. At this moment I am feeling that it might go out of control. Please help!!!. I was last year on different diet called 'Neris and India low carbs diet' (from pig to twig- pink book- they don't have website). For 6 months I haven't eaten bread, nor spaghetti, potatoes, rice, fruits and not to mention sugar,but took multivitamins and various minerals to compensate. I have lost 20 kg, but put it all back in 5-6 months!!! 3.5-4 kg up per month, and I can't do it again, since I was starving all these months. I am on mirtazapine ( antidepressant) which triggers weight gain and let you feel constantly hangry. What should I do?

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