Fitness Minutes: (228)
3/19/13 9:13 P
Thank you so much to everyone for all the wonderful advice. All of your info and suggestions have been EXTREMELY helpful and answered all of the questions I had. I have some work ahead of me it seems :)
Do update your SP program so it reflects maintenance. Then you will get a calorie, protein, fat and carb range to maintain your weight. Count calories daily and your weight...you will quickly learn the exact amount you need to consume to maintain your weight.
Let me know if you need the steps to update your program.
SP Dietitian Becky
Fitness Minutes: (45,429)
3/18/13 9:40 P
Everyone's calorie needs are different so, unfortunately, the only way to determine exactly where you need to be is by trial and error. SparkPeople's calculators will only give you a rough estimate based on the average calorie needs of a person at your weight and activity level. If you're still losing weight, try increasing your calories by 50-100 a day for a week or two at a time until your weight levels off.
The GNC web site has a neat calculator that figures out your body's protein needs based on your age, gender, activity level and overall goals then provides you with a suggested meal plan to meet those needs. They're pretty simple and could be incorporated into a busy lifestyle without too much hassle:
If you're looking for additional maintenance support, I suggest checking out the At Goal & Maintaining & Transition to Maintenance team here on SparkPeople. You'll find lots of other people there who are navigating their way through maintenance and can give you additional guidance and support:
Fitness Minutes: (40,154)
25,425 3/18/13 7:57 P
I don't use SP meal plans either. I don't like them, and as I live in NZ a lot of fruit/veges are out of season here, IF we have heard of them or can even get them. I prefer to have total control over my intake taking into accounts my likes/dislikes, allergies and what I fancy at any given time. I work the calories/fat/protein/fibre around that.
I keep a spreadsheet of my daily calorie intake. The spreadsheet also has columns for things like weight (when I weigh at my Medical Centre), calories, exercise (in 2x columns - one for walks and the other for other types of exercise.) There is also a general comments column for things like if I had eaten out, or was extremely tired, etc. That can help identify problem areas too. Anyway, where it comes to the calories, I have averaged the calorie column on a fairly regular basis, so I was easily able to identify what calories put me in weight-loss, what ones put me in gain, and then what put me in maintenance. I have been maintaining for a very long time now, over 2 years. I still weigh all my food, I still enter it into the Nutrition Tracker daily, and I still average my calories to ensure I stay where I wanted to be.
Below is a link to the Mayo Clinic Heart Healthy Recipes - I suggest that where possible, bulk cook, containerize into single serves, and then freeze for use later when you are short of time. I do this all the time, and believe me, it save TONS of time in the cooking, and there is a lot less washing up, and on top of that, you save power/gas because it is the one lot of energy to cook it. I have a variety of these meals in the freezer. They are even good to grab one before you leave, and zap it in the microwave for lunch, when you are short on time. Soups, Casseroles and home-made pizza are GREAT for this. www.mayoclinic.com/health/heart-healthy-re cipes/RE00098
Good luck, Kris
Fitness Minutes: (228)
3/18/13 4:57 P
Thanks for the tips! I would love to make my own menu but I dont have the time for that to be honest. I'm currently working on a chemistry degree and I just cant find the time to spend hours and hours searching the internet for tons of recipes. Im going to update my fitness tracker and see what happens.
If you update your weight and your goal by changing the start weight and goal weight to your current weight and enter in the number of calories you burn per week, you will get an updated calorie range.
I don't go by SP's menu. Make one of your own. Try some new things and change up your meals and snacks. It might be helpful to focus on one meal at a time. Search online for healthy meals or ask around here for favorite meal and snack options. You know best what you like, and maintaining your weight will require that you live your life in a sustainably healthy manner, which means eating food that you like.
I don't know what you weigh, but I'm 5'2 and weigh 138. I burn 2500-3500 cals per week, and am at maintenance. My nutritional range is 1780-2080. That's easy on the weekends, but during the week I'm more in the 1500-1600 range. If you find it difficult to increase your cals, I suggest that you look for whole fat, healthy, higher calorie foods, rather than eating more volume.
Fitness Minutes: (228)
3/18/13 4:44 P
I lost 20 lbs the healthy way using spark people but now I'm having a few problems maintaining my weight. I run on the treadmill for 45 minutes 4-5 days a week so my metabolism has skyrocketed it seems. I just dont know how many calories I should be taking in at this point and I honestly cant afford a dietician.
Also, the spark people meal plan has become really repetitive for me does anyone have any suggestions of other meal plans?
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