think of calories like dollars. what you eat is what you have to spend. so if you only eat 1300 cals, you only have 1300 cals to spend. which is fine if that is all the calories you spend or if you have this great bank to draw from [excess fat]. but if you spend 2000 a day and only eat 1300, your body has to make some choices to make up the difference. again, if you have the deep pockets of excess fat, you're fine for a while. if you don't your body has to prioritize what to do and what to skip or what to duct tape together until it gets the calories it needs to do the work [and we really have no idea how it does this other than breathing and pumping blood and such do get prioritized]. keep in mind that fat doesn't really burn many calories. you expend energy [pay] hauling it around and such, but it's really low cost. especially compared to muscle. you have to spend a lot to operate muscle. you spend the energy actually moving them in the first place and then to repair them and maintain them. in the absence of enough calories, if you reduce the amount of muscle, you reduce the amount you have to spend on them. so eating too little can mean than instead of burning fat [what you're trying to do] you end up burning more muscle because it helps bridge the gap between intake and expenditure so easily. and i'm not saying you'd exclusively burn muscle or anything like that. once you are at a certain point of pounds to lose, part of that number is going to be muscle along with fat [the more fat you have, the more muscle you need to haul that extra fat around]. but when the gap in resources gets too big, more muscle gets burnt than would otherwise. and this isn't a day thing. muscle deterioration due to non use takes like 2 weeks. so this is more of an overall trend sort of thing.
3/29/12 9:56 A
Yeah, that is my plan...to build strength and get the shape I want and then let the muscle help burn the fat. I keep hearing about this whole "don't eat too few calories or you won't lose weight thing." I don't really understand it myself, but I'll give it a try and stay at the medium to higher end. I really wanted to get in shape and lose the weight by bathing suit weather...I mean I definitely see small changes in my body already...my body responds very quickly to exercise and builds muscle quickly. I was just hoping to see a change on the scale sooner. Thanks!
i would say that with so little to lose, you need to be at the upper end of your spectrum. if you didn't exercise, you'd be burning about 1766 a day. since you are so active and have so little to lose, let your 20-60 min of workout a day be your deficit. and do give yourself a rest in there at least one or two days a week.
particularly if you are working out hard, you may be building muscle. muscle means you can have the shape you want, but at a price of a higher number on the scale. and it takes weeks to properly build muscle. i know for me, when i am exercising regularly, i build up the under layer of muscle first and then after a bit maintaining the muscle is what gets the fat off of it.
beyond that, it can take about six weeks for any single habit change to sort itself out on the scale. i'd say you should stick to where you are for at least another month before you decide it isn't working or not. and depending on your cycle, you might want to wait a week or two after that to make the call. i would say that eating less is the opposite way that you want to go. if you eat closer to the top of your range, you'll be closer to where you would maintain normally, and that would make the gap created by exercise reasonable for someone of your size.
3/29/12 9:13 A
I workout everyday. 20-25 minutes of cardio. M-F I strength train for 20-25 minutes. Everyday I work a different group of muscles and do abs every other day. I've been doing that for 2 weeks, but doing the 28 day bootcamp previously for a couple of months. I don't follow the spark meal plan, but I try to stay within my calorie and nutritional goals. Which I believe is 1300-1700 cals per day. Sometimes I do go over my limit, I guess for now I will just try to keep it to the lower end of the spectrum....more in the 1300-1400 range.
I'm 5'5 and 150 lbs....which is the highest weight for my height that you can still be considered in the normal range for BMI. I'd like to be 130-135 because that is the weight I look best at.
Fitness Minutes: (2,485)
827 3/29/12 1:28 A
Without knowing what you already eat or do fitness wise, here are my suggestions to "kick start" your weight loss: 1) cut out fattening carbs- white bread, pasta, sugar, etc. Only eat sweet potatos or 100% whole grain breads on the days you are working out- if not working out, only eat fruits, veggies (lots) and lean protein. 2) Don't drink your calories. Eat an apple vs drinking apple juice for example. 3) Measure your portions to be sure you aren't overeating. 4) Change your workout plan. If you aren't already, start strength training. You will see more results from building your muscles than just trodding away on a treadmill.
You're not very overweight, so it's likely to take longer in your case. Also, remember that your loss will be in proportion to the amount you have left to lose. It's reasonable to expect to lose an *average* of about 2% of your excess weight per week. In your case, that would only be a hair over a quarter pound on *average*, so we're talking a pound a month. Average doesn't mean you'll see a change every week; it's normal to go several weeks without a loss or even have some small, temporary gains.
And this is all assuming that you are truly overweight. If you're within the healthy BMI range already but you're trying to lose more to look or feel better, your progress will be even less predictable.
I think you definitely should wait at least 56 days. (Women are better off counting in multiples of 28 days, to match hormonal cycles that can affect water weight.) If you haven't lost *any* weight by then, you might think about changing something, if only to distract yourself while you wait for your body to decide what to do.
Maybe you could give us more information. How long have you waited? What is your current exercise plan? Are you following a spark diet recommendation?
3/28/12 10:10 P
I wasn't sure exactly where to post this, but here goes. I was wondering how long should I be waiting to see results before I change my plan? If I'm not making any progress, that is. I keep reading on here that we need to be patient and wait to see results, but I guess I'm frustrated and wondering how long to wait before I curb my calorie intake more or ramp up my cardio?
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