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STEF811
SparkPoints: (3,352)
Fitness Minutes: (1,916)
Posts: 30
1/16/13 9:23 P

I figured I would stay around the 14-1500 mark. Ive been a bit fatigued but I attributed it to a new exercuse level and getting up at 0430 to fit in the gym. Im gonna stick there amd see whatbnext weigh in shows! Thanks!



RUSSELL_40
Posts: 16,244
1/16/13 8:07 P

Starvation mode is not something you stumble into..lol. It takes a lot of time.

I exercise 60-90 minutes a day, and burn 4000-5000 calories. SP gave me a range of 2470-2,820. I can lose weight eating that, but prefer 2100-2500, and lose faster. I doubt I will slip into starvation mode.

On the flip side, you won't gain 20 lbs. upping your calories by 250. You are more active, and need more fuel.

The problem we have is that we have an idea of what we ate while we were gaining weight, and it is a lie. We made it up. I didn't put on 20 lbs a year by eating 1800 calories a day. I just conveniently forgot to count snacks, cheats etc, that actually pushed my calories up to 3000 a day. That is why I lose well at 2200 calories.

If you went back and actually tracked what you used to eat, it was probably closer to 2000 calories a day, which is why you can lose quite well at 1500. All that is holding you back is the idea that you should eat 1200

Try the higher level for a month, and continue burning 3200 calories a week. The best thing to convince you will be the weight you drop.



DIETITIANBECKY
Posts: 26,014
1/16/13 7:58 P

Here is how to add or update a ticker:
www.sparkpeople.com/community/help_answer.
asp?id=33




DIETITIANBECKY
Posts: 26,014
1/16/13 7:55 P

Spit the difference...stick with about 1400-1600 calories.
Monitor how you are feeling, your energy level throughout the day and during exercise, your weekly weight loss. You can always tweak slightly as needed.
Dietitian Becky



STEF811
SparkPoints: (3,352)
Fitness Minutes: (1,916)
Posts: 30
1/16/13 5:54 P

Thank you all for your comments. I can't figure out actually how to correct my ticker...I am 221lbs right now... My original range was 1200-1500 and I was quiet comfortable in that actually. I imagine the weight loss was so quick for two reasons 1: I just started this all and 2: I cut my sodium WAY down (from roughly 4000mg a day to about 1200mg per day). I know that the range is reasonable. Im aiming for about 2lbs per week slower as I get to goal. I have roughly 60-70lbs to lose.

Its just the number...as silly as it is I was like WHAT! That being said...I am eating 50% carbs, 30 %fat and 20 % protein as per SP and watching Sodium and cholesterol intake too...This isnt a diet....



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,109
1/16/13 5:47 P

Well, starvation mode is largely a myth.

examine.com/faq/how-do-i-stay-out-of-starv
ation-mode.html


However, there are some negative consequences to what you're doing. Too large of a calorie deficit will result in fat and muscle being burn indiscriminately as the body looks for ways to fuel your deficit. SP via the nutrition tracker is attempting to help you avoid this because building muscle is a hard, slow process. So preservation of muscle is important.

I say go with SP recommendations and lose the fear through education.



ANARIE
Posts: 12,141
1/16/13 5:42 P

How much do you weigh? Your tracker says 488. I'm guessing that this is a pounds/kilos error, but even so, that would mean you're over 200 pounds. If that's the case, then 1200 calories would be FAR too little. Seven pounds in two weeks is awfully fast weight loss that can't go on; it would be damaging to your health. (Unless you really do weigh 488, in which case it's perfectly reasonable BUT your calorie range is way too low.)

If you weigh in excess of 200 pounds, you can eat 1500+ calories a day and still lose weight. The difference between eating that much and skimping is that at 1500 calories, you won't get sick and you won't feel like you're starving all the time, so you will keep going. If you cut yourself down to 1200, you *might* lose faster for a little while, but you'll feel bad and quit. If you eat a little more, you'll be comfortable so you can keep on going until you're all the way to where you want to be. It's a tortoise-and-hare situation, really.



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
1/16/13 5:34 P

If it helps, I have that range for maintenance, and when I eat in the 1700-1800 range, I still lose weight. Not that fast, maybe a half pound a week. I do NOT exercise at all. So, don't be scared!



STEF811
SparkPoints: (3,352)
Fitness Minutes: (1,916)
Posts: 30
1/16/13 5:33 P

Ok...first I will clarify...I get the physiology of "starvation mode" and eating enough calories to sustain your activity. I have been SP for two weeks and lost seven pounds. The funny thing is I am WAY more active simply because I started..its like my body WANTS to move. That being said...my original burn goal per week was 790 calories. When I logged my workouts for this week (three days weight training, walking on lunch hours and after work) Im burning closer to 3200 with excercise so I changed that in my tracker. It upped my calorie range from 1220-1500 to 1490-1840 and IM SCARED!!! I get it...I really do...and Ill eat in the range but IM STILL SCARED!!!. This process has been easy so far (aside from actually MAKING myself do stuff)...Im gaining momentum and don't want to go back.

Ok...Im done...just needed to say that.



 
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