As long as you're getting an average that is lower than your BMR, you'll lose weight slowly but surely. If you're working out, too, you'll lose weight faster. And since exercise increases caloric demand, if you're working out a lot you might *need* to be eating more. Make sure your caloric burn is set correctly, check your BMR and try not to worry too much about it.
6/18/13 11:25 P
It looks like you are trying to lose 37 pounds by October? I think that's a very ambitious goal and that may be why you are eating over your calorie range every day. If you aim for a 1-pound loss each week, then sparkpeople will reset the calorie range to a more manageable level.
BTW, what is your calorie range?
My other suggestion is to fill up on lean protein and fiber. Bring sliced veggies with you everywhere you go. Cut out the junk food. Enjoy healthy fats such as nuts and avocado.
If you eliminate all processed foods, fast foods, and junk foods, you'll actually have a harder time even reaching your caloric intake requirements. I recommend whole foods as close to nature as possible if you are looking to limit your calories--brown rice (NOT instant), fruit, veggies, eggs, meats with spices, etc. If you're not consuming needless processed crap, you would be SHOCKED at how many calories you've removed from your diet. I find that when I eat processed sugar, I hit my calories limits MUCH earlier in the day than when I eat clean. :)
6/18/13 7:09 P
When I started Spark I went cold turkey, I went from whatever I was eating daily (3000+) to 1200-1550. Bam. Just like that.
Hooooboy yes it takes some getting used to. And it is not necessary to do this - others are more comfortable easing their range down slowly - I was too impatient to spend the time "easing in" to this - but it's a "to each their own/whatever works for you" situation when making this decision.
What helped me a LOT was immediately eliminating - all canned beverages (pop, sweetened ice tea, etc) - all fast food
And what helped me manage this drastically reduced calorie range was paying very close attention to "quality nutrition" - TONS of veggies, lots of fruit, half-portions of starches (i.e. 1 slice of toast, not 2. half an english muffin. 1/2 cup pasta. 1/2 cup rice), and making sure I had LOTS of protein (yogurt, eggs, lean meat, tofu, tuna), especially early in the day. I found that a veggie-laden egg omelette or a bowl of yogurt with fruit and oats would keep me full for hours.... whereas toast and jam or a bowl of cheerios would leave me starving by 10am.
Also what helped me was setting aside some calories each day for a "treat" - 200 calories give or take, for a small bowl of ice cream (1/2-3/4 cup) or some nice cheese and a glass of wine, or a homemade cookie....... knowing I had this "treat" waiting, would enable me to say no to other diversions and temptations during the day.
Fitness Minutes: (50,690)
3,433 6/18/13 7:02 P
You might also want to check what calorie range you were given....
If you put a very aggressive weight loss goal date in, or didn't enter any exercise data, you might have a inordinately low calorie range....! The norm would be 1 -2 lbs a week that you want to have for a goal. patti
I often go over my calorie range too. It is frustrating! According to a few websites that calculate calorie range and weight loss goals, I should be eating 1200-1600 calories a day. Most of the food I eat is simple, natural and unprocessed. It seems to be nuts and avocados that are my highest calorie foods that are eaten regularly. There are many other foods that I enjoy like cheese, but despite limiting those items I still go over by 200-300 calories per day.
Does anyone have any advice or healthy food suggestions to keep a person full and within the healthy calorie range? Help!
Fitness Minutes: (4,571)
577 6/18/13 6:57 P
Would you be willing to share your nutritional tracker? Then we could give you more specific help.
Fitness Minutes: (492)
6/18/13 6:47 P
Does this happen to anyone else? Usually when I do its under 500 calories over but still! I am trying to adjust to the calorie range for my goal set in October but I guess I still need to cut something out...Did it take anyone else a long time to adjust down to their calorie range?
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