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SPARK_COACH_JEN
Posts: 54,976
4/11/13 8:48 A

The previous posters have given you some great advice. Eating too few calories will hurt your weight loss efforts just as much as eating too many will. It's also not good for you health because you're falling short on important nutrients on a daily basis. Planning ahead can really help, so that you don't get to the end of the day, track your food, and then realize that you should have eaten more.

Coach Jen



KESTES200
SparkPoints: (564)
Fitness Minutes: (0)
Posts: 131
4/11/13 7:40 A

I don't see your food tracker on your spark page? Are you using another method or website to trak and are you weighing and measuring everything that you eat?



SLIMMERKIWI
SparkPoints: (120,766)
Fitness Minutes: (32,354)
Posts: 21,005
4/11/13 2:35 A

O.K. - because your calories are SO low, and you have said you like bread but don't eat it, perhaps now is the time to actually start eating some!!! Make a couple sandwiches and have during the day. Put some chicken and coleslaw on it. If you have mayonnaise, use that to bind it. Make some tuna sandwiches. There are lots of things that you can do. Also, if you find that you just aren't hungry, it COULD be because you aren't eating enough and your body no longer recognizes the hunger signals. Do you have access to a Dr or Dietitian? If so, I think that you would be best to talk with them, because apart from anything else, it is quite likely that your body is needing supplements, if you can get them, and if you can't they will be able to give you some advice specific to you and your requirements.

DO TRY to increase that eating, tho'!!!

Kris





KARINASOARS
Posts: 408
4/11/13 2:16 A

I just double checked everything and I was correct. But I agree, it seems really high to me!
I just don't understand why I am not losing weight! Sorry, I don't mean to moan, but I am just so frustrated. Yesterday, I walked 3 miles ranging between 12-15 minutes per mile.
You are right though about the calories. I need to increase them. I am just trying to find a good balance here in Russia. Not that easy!!!



SLIMMERKIWI
SparkPoints: (120,766)
Fitness Minutes: (32,354)
Posts: 21,005
4/11/13 2:09 A

Even at your weight it seems rather high. When you put in your details on this other site, did you accurately put in your age, gender, (don't laugh - some people have the wrong box checked :-), weight, height, and the amount and types of exercise that you do?

That aside, UNDEReating can definitely hinder weight-loss attempts. Try to increase the calories, because then you may just start to see some downward movement in the scales!

Kris



KARINASOARS
Posts: 408
4/11/13 2:08 A

Yes, supposedly the 2749 was to maintain my weight. But my problem is I often eat so much less and am not lossing anything. I have trouble eating 1200 - 1550. This my daily calories tracked at 450, 850, 1050 and 1350.



BUNNYKICKS
Posts: 2,244
4/11/13 1:53 A

Ok, well I weighed 245 on January 1st.

Sparkpeople gave me a range of 1200-1550 in order to "lose 2# a week" and... that's what I've been eating, and that's what I've been losing!



KARINASOARS
Posts: 408
4/11/13 1:41 A

No it's because I am obese. At least I think it is. I am moderately active. Walk 30 minutes every day. But I weigh 240.



BUNNYKICKS
Posts: 2,244
4/11/13 1:30 A

2749 sounds awfully high.... unless you are extremely active....



KARINASOARS
Posts: 408
4/11/13 1:11 A

Ok, now I am really confused! I went to a site recommended by another dieter. According to that site in order to "maintain" my current weight, I need to consumer 2749 calories a day. Since I am lucky to get 1000 - 1200, why am I not losing weight? Seriously!?! Does my body hate me? I just want to cry, because I am so frustrated!!!



KARINASOARS
Posts: 408
4/10/13 11:57 A

I am actually going to buy a food processor, blender, hand mixer combo tomorrow. I will look for some nut butter recipes. Great idea!

I love smoothies! Hope to be able to make a few soon!!!



JENSTRESS
Posts: 939
4/10/13 10:42 A

First, do you have a food processor? Even a hand powered one? Then if you have access to peanuts or almonds, you can make some delicious nut buter to make sandwiches or dip pretzels in.

definitely add hard boiled eggs or eggs to your diet.

If you have a blender, have you thought about blending fruit with yogurt and making a smoothie. You will get at least half of your daily need for fruits and have a tasty breakfast as well.



KARINASOARS
Posts: 408
4/10/13 8:08 A

We have all of that.

Chicken, Fish, Pork, Eggs, Fruits, Vegetables, Breads, Potatoes, Beans, Nuts

I am a full time missionary here, so I am on a strict budget! I can afford meat usually 3 - 4 times a week. 90% of the time it is chicken. Pork ocassionally. Fish rarely, and Beef maybe 1 time a month.

Egg, we have them.
Fruits - have them, but I forget to eat them. LOL
Vegetables - see below message.
Breads - Russians love bread! I do too, but rarely eat it.
Potatoes, thanks to America, an easy staple - but I rarely eat them.
Beans - see below.
Nuts - expensive, but I love walnuts, almonds, and brazil nuts.

Our food is quite expensive here (especially when you live on a budget)




STDWYNWEN
SparkPoints: (10,943)
Fitness Minutes: (4,491)
Posts: 544
4/10/13 8:00 A

Hi KARINASOARS

What do you have to work with, what kind of variety is available to you?

Chicken, Fish, Pork, Eggs, Fruits, Vegetables, Breads, Potatoes, Beans, Nuts ????







KARINASOARS
Posts: 408
4/10/13 7:59 A

Protein is difficult. I try and eat some every day.

I can carry nuts and dried figs and raisens to class. Good idea?

Nut butters are not an option here. I live in real Russia, no "fancy" foods for us. LOL

I don't think we have what I need to make hummus.

Sadly, veggies were used as punishment when I was a kid, so we have a difficult relationship. I am eating more than I ever have before. I eat lettuce, radish, corn, cabbage, turnip, celery.





CMCOLE
Posts: 2,667
4/10/13 7:48 A

The fats are not bad for you.

The problem is that you're not eating enough protein from the look of it, briefly.

Also, can you carry nuts and things with you for snacks through the day?
How about boiled eggs?

Maybe extra cans of tuna?

Have you ever made your own hummus (to dip your pretzels in)?
I prefer veggies dipped in hummus, personally.

Lots of nut butters (almond, macadamia nuts, etc.) are good fats, with protein and other things your body needs.

you definitely need more vegetables, and if possible dairy (good plain yogurt, mixed with a little fruit, berries etc., would be nice)



KARINASOARS
Posts: 408
4/10/13 7:48 A

Kris,
I do not like milk. May be a little lactose intolerant. Protein is difficult here. We have chicken, and pork. I eat beef maybe once a month. (I am anemic, so I need iron) I like fruit, but always forget it. Vegetables and I are just barely on speaking terms, though it has gotten MUCh better since I moved here.
I can reduce the chuda without difficulty. It just happens to be something I enjoy and it was quick. I will look to see if yogurt is any better. In the winter I often eat farina, but not in the warmer months. Any ideas?
I will look at the link you posted! Thanks!!




SLIMMERKIWI
SparkPoints: (120,766)
Fitness Minutes: (32,354)
Posts: 21,005
4/10/13 7:35 A

Hi - below is a link that will help you to increase calories:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=593


My suggestion is that if it is possible, take 2-3 items of fruit and eat them as a snack (do you get some break during school?) You eat dried figs, and they are a great calorie booster. You will find that with the higher fruit intake your overall fat percentage will drop. What is your protein intake like? Milk is smart carbs, but it is also lower in fat than a lot of other food options, and is also good protein. Are you able to reduce the Chuda and add something else in it's place?

Good luck,
Kris



KARINASOARS
Posts: 408
4/10/13 7:19 A

Every day I struggle to eat! I know that sounds weird, but I can rarely meet my calorie needs every day. The foods I eat are full of fat and carbs, but not a ton of calories. I know I need to increase me calorie level while deceasing my fat ratio and perhaps my carb ratio as well. My question is how????

I live in Russia, so I do not have a lot of prepackaged goods. Most foods do not have nutrition labels on them.

Here is a sample day - What am I doing wrong?

Breakfast
Chuda - (it is a cheese and fruit mixture - sadly packed with fat)
3 dried figs

Lunch
Fishka salad
(canned corn, cheese, garlic, a small amount of mayo and fishka to garnish - think of fishka like the rye crackers from gradettos mixes)
1 can of tuna packed in water with lemon

Snack
pretzel sticks

I don't eat after 7pm!
I have an hour to eat in the morning and then I am in school until 2pm every week day. I eat a lunch when I get home.
I tutor students in the afternoon and evening, so I don't have time to eat again. Usually only a snack.

HELP!!!
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