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12/17/11 12:26 A

How do you find out how many calories to have for your exersice level

NAYPOOIE Posts: 11,586
12/16/11 1:38 P

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add calories with fat and protein. Don't be afraid of it.

MCFHARPIST SparkPoints: (62,116)
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12/15/11 10:10 P

Maybe you need to up the cardio/strength to 45 minutes or an hour.

Spark On!

MICHCLEARY SparkPoints: (85,767)
Fitness Minutes: (88,341)
Posts: 5,840
12/13/11 6:23 P

If you are doing any Strength training you should increase your protein as well. Your body uses that post workout for rebuilding the micro tears in the muscle that come from working out. If your food tracker is shared, you can post on the Diet & Nutrition board. SP staffs that with professionals who can make qualified recommendations on food intake.

DEW437 SparkPoints: (1,875)
Fitness Minutes: (1,282)
Posts: 79
12/13/11 5:30 P

Thank you everyone for the help. I recalculated my calories and I should be having near 1500 a day. That scares me to death. Not only the fear of gaining weight but I need to have less than 120 g of Carbs a day. I'm not sure how to add more calories without adding more carbs. I may need to go see my dietitian again.

MICHCLEARY SparkPoints: (85,767)
Fitness Minutes: (88,341)
Posts: 5,840
12/13/11 4:18 P

Hi Dew --- 1,200 calories a day is what you need just for the basics of daily living. If you're exercising you need more than that. Consider it like putting gas in your car so you can drive it. Cheating yourself on calories will slow you metabolism down and your body will actually hold onto the weight it has.

If you're tracking your fitness minutes in SP then you will have a weekly total calories burned number on your tracker. Take that number and on your start page in the left hand side is a box called My Goals & Progress. Click on the red word "change" under calories burned and put your number in there. The system will recalculate what your daily calorie range should be for you based on what you're expending working out.

I know it's scary to leave the 1,200 number. I did that for a long time until I got tired of being on a plateau. I now eating between 1,600-1,800 for my exercise level.

JENMC14 Posts: 2,786
12/13/11 4:00 P

How long have you been at it? 7.5 is a good amount of inches. I would also suggest that you enter your typical calories burned into your info to get an accurate nutritional range and stick to it. If you're really working out that much, 1200 calories likely isn't enough, and that can actually stall weight loss.

ARCHIMEDESII SparkPoints: (197,066)
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Posts: 27,068
12/13/11 12:17 P

Hi, Dew !

While a safe weekly weight loss would be 1-2 pounds per week, there is no guarantee you'll lose that amount every single week. You might lose some weeks and not others. There may even be weeks when you gain ! And that doesn't mean you're doing something wrong. As Coach Nancy says,"your weight is not a static number". It goes up and down for many different reasons.

Example, ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days.

Remember, this is not the Biggest Loser ! Those types of losses are just not typical. So, don't beat on yourself because you don't think the weight is coming off fast enough. Weight loss is a slow steady process that takes time. You didn't gain the weight overnight. It's not coming off overnight.

You have to be patient with yourself and your body. If you continue to eat right, watch your portions and get some regular exercise that includes some strength training... you will lose weight with time. But, you really do have to give your body the time to lose.

Patience, it's a virtue.

SP_COACH_NANCY SparkPoints: (0)
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12/13/11 11:58 A


Remember your weight is just a number, it does not measure your health or fitness. This is where body composition trumps the scale for most people. You must ask yourself, when was the last time you weighed what you want to be at your goal weight. Is that even realistic? Were you exercising to the degree you are today that you did at that time?

That being said, food is fuel for your body and if you do not provide your body with the needed calories for normal biological functioning (breathing, growing hair and nails, regulating body temp, etc), your body will naturally slow its metabolic rate to account for your shortfall. Not eating enough can also lead to a greater incidence of illness and injury as the body competes to repair and survive.

I hope this helps!
Coach Nancy

DEW437 SparkPoints: (1,875)
Fitness Minutes: (1,282)
Posts: 79
12/13/11 11:41 A

I have been faithful to my lifestyle - 1200 calories a day and sometimes less. Exercise - Cardio and Strength 30 min a day 4 or 5 times a week and I've only lost 2 pounds and 7.5 inches. And the inches around my hips just will NOT move! What is the problem here?? I'm getting discouraged. I hope this is not the weight I'm supposed to be.

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