1. I worked out my BMR and TDEE and minused 20% to give me a figure to work with. (This is quite a bit more than SP gives me, btw.) 2. Worked out what these calories are over the week. I do not eat any exercise calories back as they are included already in the above calculations. 3. I am doing Intermittent Fasting (5:2 type). 500 cals for 2 days then eat the rest of previously calculated calories over the other 5 days in any combination I want.
I wasn't eating enough using the Spark range. I haven't got whatever it is to monitor my intake strictly all the time so this way works for me. I don't miss out on any food I love and I am only hungry twice a week.
(DISCLAIMER: I am a work in progress and only been doing this 2 months. I have just stopped monitoring my calories on my eating days as it's not supposed to be about that. I have only lost 10 lbs and am in the high 160s so take that as you will).
Edited by: KITTY_WHO at: 7/9/2013 (17:46)
Fitness Minutes: (141,682)
6,933 7/9/13 3:55 P
I lose weight at a snails pace. I can count calories, carbs, eat low fat, and exercise at least 30 minutes and not see it move for days. It was so frustrating. I would do everything right and that damn scale would smirk in my face and show me the same number. Equally frustrating, my doctor would say it is a mater of mathmatics, calories in vs calories out. Not so!!!!!
I tossed the scale to the basement. It was a total downer. I got a fitbit. I focus on my number of steps, increasing my goal every month. I have lost almost 30 lbs. It took 3 months. My clothes are big. I love that feeling. I only weigh once a month and if the number isn't what I want to see, I don't care - because I love having more energy, baggy clothes, and friends compliment me again.
Maybe try HIIT. That may break the plateau. If your aren't tracking everything you eat that is super helpful too!
7/9/13 9:14 A
Nobody can do it but you...
Fitness Minutes: (0)
4 7/9/13 7:14 A
According to you, drinking water and tea like green tea can help to boost the weight loss? Thank you, Sharronn77
Fitness Minutes: (82,255)
6/29/13 8:18 A
I was on a plateau for 9 months and then I really cracked down on the tracking and had myself checked out to find my Basal Metobolic Rate which determines how many calories you should be eating....found out I was eating too little and not enough carbs. Now I am fine and eat according to a 55 Carb; 25 Protein; 20 Fat Ratio and it works for me. I eat any where between 2000 and 2400 calories per day as I am extremely active and train every day.
Fitness Minutes: (158,087)
6/29/13 7:38 A
I had to make drastic changes to see the scale move. No alcohol, no sugars, very few carbs. THEN I had to kick my exercise up several notches. What I thought was enough obviously wasn't. For one month I limited my caloric intake to 800 calories a day. Now that may not seem safe, but 600 calories a day is the plan that weight loss clinics put you on. I was not willing to spend thousands of dollars for what I could accomplish myself.
Fitness Minutes: (60)
152 6/28/13 10:20 A
Thanks for the advice everyone. Yes, I probably need to eat more protein actually, after looking at my numbers. And I like the salad for dinner idea, that would change things up a bit. My gym does have classes like zumba, and I can use the treadmill and bike there too (it's supposed to be scorching hot all weekend here, west coast).
I will take your advice and stay off the scale for a while too! I need to hide it I think...
i wasn't working at the time so i was able to lose weight easily...3 hour bike rides and eating about 1500 calories
Fitness Minutes: (0)
4 6/28/13 6:00 A
Hi I'm Sharronn77, I allow to join the discussion because I've the same problem. I eat healthy and I'm careful with the food but it's very difficult for me to lose weight. I'd like to find a way to boost my weight loss. Could you give me some advices please? Thank you in advance.
Fitness Minutes: (1,207)
1,172 6/28/13 1:17 A
Our bodies get used the whatever routine is in place - food, calories, exercise. So I agree with LOLEMA. Change is what you need.
Instead of swimming more, try doing something different once or twice a week. Go cycling, dancing, bowling, play tennis or racquetball. If you walk or swim for 30 or 45 minutes, try doing it for an hour and really push yourself. You could also break it into two shorter more intense daily sessions - weight lifting or using stretch bands in the morning, and aerobics like Zumba in the evening.
If you eat three meals and two snacks, change that up. Maybe right now you eat a big breakfast, lite lunch and medium dinner with just fruit or veg stix for snacks. Try instead having a lighter breakfast & yogurt for AM break, sandwich wrap and cup of soup for lunch; cheese & crackers for PM break; and big dinner salad.
Or vary your calories. I heard of a program where you basically cut your calories in half for three or four days a month then eat your normal range the other days.
Maybe you need less protein that you think, or you have cut your fat too much. You want about 3 servings including at least one heart healthy type - avocado, olive oil, fish oil. No less and no more.
Please let us know how that goes for you and what works best for you.
Fitness Minutes: (128,714)
5,169 6/27/13 10:18 P
I think from past experience you just have to kick it up a notch, more out, less in, change the routine. I find I get stuck in a routine with food and exercise and as soon as I change it up my body responds.
Fitness Minutes: (0)
6/27/13 9:42 P
During a doctor visit I weighed in at 208. He said I was obese that I should weigh 180. I already knew what I weighed and where I had to go. So I increased my miles on the treadmill 2 miles to 5, 4-6 days a week. I added a few reps in the gym. I worked hard and did not step on a scale until 6 weeks later and had lost 12 pounds. It was after 4 months and another doctor visit I weighed in at 171. My doctor was impressed. Many people live by the scale and expect the most results with the least amount of effort. I went on to lose 7 more pounds. With the extra activities I do I rarely step on a scale
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