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JANIEWWJD SparkPoints: (564,450)
Fitness Minutes: (345,527)
Posts: 15,904
7/15/13 11:19 P

Don't starve yourself, and you might need to change out your workout.

ETHELMERZ Posts: 19,672
7/15/13 10:15 P

It might be beneficial to meet with a live dietitian, and get some professional feedback, face to face. The dietitian can see what you enjoy eating, and give you better choices, and you might feel more motivated because you go back for more appointments and feel like it's "real" so you don't get that "oh well" feeling. Worth the money.

MARYALICE61 Posts: 353
7/15/13 6:02 P

more vegetables

KURS10B Posts: 5,106
7/15/13 3:16 P

Maybe that should be 13x the weight you want to be?

KNUCKLES145 Posts: 16,089
7/15/13 2:49 P

are you saying that if I weigh 194 I should eat 2500 calories?? yikes I would never lose weight if I did that.

GUDDIGO Posts: 1,081
7/15/13 9:21 A

Follow the 13 times rule. Eat 13 times the calories you weight...and keep that dynamic

7/15/13 7:48 A

I need to eat more protein

BLUENOSE63 SparkPoints: (108,021)
Fitness Minutes: (82,255)
Posts: 2,954
7/15/13 7:33 A

My advice would be to eat foods that a dense ie. thick and that fill you up yet have little fat etc. Greek Yogurt as well as oatmeal are my two go to foods.

LADYCJM SparkPoints: (57,456)
Fitness Minutes: (36,342)
Posts: 2,545
7/13/13 1:19 P

Hey Traci,
Congrats on the progress ...not gaining is PROGRESS!
And even more, congrats on cutting out the fast food. That stuff will kill you faster then being overweight will. And congrats on starting the process when it's only 20#s and not more. (I was a slow starter emoticon

My suggestions are to weigh or measure everything you eat. Everytime. And then track it. It's funny, when I bake I can estimate accurately what a cup is etc but not when I'm eating it.

Increase your exercise to 6x week. Try the videos here on spark. They are free and vary in time. Try a 15 minute cardio workout one day, a core workout another, an aerobics video another day etc. You can also see workout videos on YouTube. Switch it up with High intensity training, walking, biking etc. Keeps you from getting bored and from getting too comfortable ( means lazy) emoticon with a routine.

I try really hard to not have junk food in the house because I know I will eat it ...all of it.... especially chips.

Instead I keep carrot sticks, hummus, celery, low fat cream cheese, laughing cow cheese (low fat), apples, grapes, watermelon, salad chicken, salmon and steak in the fridge. I'm more likely to eat salad if I have a bowl already made and then I add protein.

I minimize my carbs as your body will make what sugars it needs from everything else you eat. Also, carbs make me sleepy and stodgy and I don't want to exercise after eating them.

And remember to celebrate your successes. Not eating chips for 1 day-Success! Exercising today--Success!

Set mini non weight goals and reward yourself....5 days of no fast food = a pedicure. 4 days of no chips = a movie. Use whatever motivates you.

You can do this!

TCOOLEY412 Posts: 100
7/13/13 12:58 P

Thank you for the advice.

GOALWTIN7 SparkPoints: (2,121)
Fitness Minutes: (0)
Posts: 306
7/13/13 12:50 P

I checked your tracker for the last two days. I think even if you are staying in your calorie range your food choices show too much proceed foods that contain lots of salt and not that nutritious. If you had the same amount of calories with whole foods you would be losing weight.

Subway is not healthy except for the veggies. They use processed meats with lots of salt and other things in it I don't want in my body. Their breads are low quality. Whole wheat bread is not the same as 100% whole wheat which they do not use.

Get a bread maker and make nutritious bread and stay away from bisquick which has a lot of junk in it that holds on to weight. Make a sandwich by using chicken you cook yourself with lots of veggies on it if you like sandwiches.

You can look at what you like to eat and get those same kind of tastes but making it a lot healthier. My weight comes off when I eat whole foods and stays on when I eat processed foods or restaurant foods.

Good Luck

TCOOLEY412 Posts: 100
7/13/13 11:59 A

Thanks for looking at the tracker and advice. I know the snacky foods are not great choices, I am trying to change things one at a time. The first thing I dealt with was the Fast Food I was eating, snack choices are next on the list. I have no exercise DVDs so walking is all I can do right now. Maybe I can find something to DVR.

SPARK_COACH_JEN Posts: 65,557
7/13/13 10:03 A

I think you probably just need to give it more time. Sometimes it can take a month or more of following the program before you start to see progress on the scale, so 2 weeks really isn't enough time to know whether or not it's working. Because you have about 20 pounds to lose, it's likely to come off slowly (1/2-1 lb per week), so hang in there.

Keep us posted on how things are going!

Coach Jen

KURS10B Posts: 5,106
7/13/13 9:50 A

Checked your tracker. Your choices don't look horrible. You could add in a bit more veggie/fruit and try to cut the chips and "treats" but I know how hard that is. I just polished off 2 cinnamon rolls for breakfast.

You don't have too much exercise in there. Try to add another day of walking, a workout video, some strength training. I found I lost much quicker when I was doing "the firm" videos 3 times a week. They combined cardio and strength. Also, even when I wasnt loosing, things were still toning up a lot quicker so I still looked better.

LILSPARKIE85 SparkPoints: (40,593)
Fitness Minutes: (12,813)
Posts: 192
7/13/13 9:08 A

Hm, how about more fruits and veggies? Most of us never get enough of those. Have them with some protein.

TCOOLEY412 Posts: 100
7/13/13 9:04 A

SparkCoach Jen,

How long have you been eating in your recommended calorie range? Two weeks. There were a couple of weeks when I started last month that is was touchy: somedays I ate w/in goal others no so much.

Are you tracking your food daily? Yes

How long has it been since you lost any weight? I started in June haven't lost anything yet.

Are you measuring yourself? Sometimes you'll see progress there even if the scale isn't moving. I am not measuring myself, I have never done that in the past. I was also younger last time I needed to lose. Maybe I need to measure now.

Does your calories burned goal reflect how much exercise you're doing? I think it is but am not 100% on that.

I do drink my 8 glasses of water daily.

SPARK_COACH_JEN Posts: 65,557
7/13/13 8:52 A

Hi Traci

How long have you been eating in your recommended calorie range? Are you tracking your food daily? How long has it been since you lost any weight? Are you measuring yourself? Sometimes you'll see progress there even if the scale isn't moving. Does your calories burned goal reflect how much exercise you're doing?

Coach Jen

KIM22211 SparkPoints: (123,954)
Fitness Minutes: (95,818)
Posts: 7,143
7/13/13 4:48 A

make sure you are drinking enough water! I know you hear that all the time though!

ROXYCARIN SparkPoints: (95,965)
Fitness Minutes: (82,553)
Posts: 3,996
7/13/13 3:52 A

Same, not losing weight but not gaining

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
7/13/13 3:49 A

Don't worry about the "we all do" comment. I guarantee you it's someone just trying to get their sparkpoints. There's always a person or two on most threads who post without really reading just to get points. Best to ignore them. ;)

KURS10B Posts: 5,106
7/12/13 10:53 P

Go to your page and hit the "edit my page" button. Make sure you are at the very top of the page and you will see a bunch of boxes you can check and uncheck. There you can choose to share your food and exercise with the public. You can always uncheck them later if you no longer want to share.

TCOOLEY412 Posts: 100
7/12/13 9:49 P

Since I am new to the site I cannot figure out how to make it public. I will keep looking.

The "we all do" comment doesn't make sense unless you are being sarcastic which is unnecessary.

Edited by: TCOOLEY412 at: 7/12/2013 (21:51)
UMBILICAL Posts: 12,786
7/12/13 9:09 P

Yes, we all do.

KURS10B Posts: 5,106
7/12/13 8:47 P

If you track your food and exercise, it would help to make that public so people can see what you are doing and have an easier time giving suggestions. Could be that you are over or under estimating what you have eaten and the calories you are burning. It can take a while to see any progress. I have only lost 2 pounds since May, but I am trying to keep making good choices and that is what matters.

TCOOLEY412 Posts: 100
7/12/13 7:30 P

I am trying to lose 20 lbs that I gained over the past 9 months, it is SO much harder to lose than to gain. emoticon Anyway, I have managed to stop gaining which I see as a positive but the scale is just NOT going down. I think I need to add more calories because I am staying at the bottom and middle most days but am also exercising 3-4 days. I know that when you exercise sometimes you need to add calories but I don't know what to add that isn't junk foodish.

Suggestions and advice are appreciated.

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