If you're having trouble with consuming the amount of food, and you find at the end of the day you still have like 200-400 calories left to consume, try drinking 2 cups of skim milk (one for breakfast, one for dinner)...that's 160 calorie right there, and it's not "eating" anything additional...it's drinking! Also 190 calories of peanut butter, for example, is just 2 tablespoons...not a lot at all, but it gives you some more calories without a ton of volume...you could try adding that throughout your day, or with a few crackers or a banana.
Fitness Minutes: (3,996)
446 4/2/12 4:59 P
I've helped a few of my heavier friends (30+ to lose) start the weight loss process, and the one thing I suggest that seems to really help in those first weeks is to start out at a 2,000 calorie/day food budget.
It's less shocking to someone who is used to over-eating. Then I have them weigh in once a week and once they stop losing weight they shave off another 100 calories from the food budget, and so on until they hit 1400-1500. From the feedback I've heard, this seems to be less anxiety inducing than going from a 3,000 - 4,000 calories a day intake to 1200-1400 right off the bat.
I think the reverse is true as well. I was pretty strict at 1,200 a day (sedentary) until I started doing the Insanity program. Once I started doing that I had to up my intake to 1,400 - 1,500 and it took about three weeks for me to feel comfortable doing that. I'm aiming to get to about 1,600, but I don't want to rush, because I've struggled with eating disorders in the past and I don't want to trigger any of those behaviours.
Slow and steady wins the race.
4/2/12 10:54 A
Gradually increase the food. I was used to eating 1200-1300 calories, I increased to 1800, now I eat 2300-2500 and I have no trouble eating that much, when a few years ago I really couldn't get myself to eat 1500.
then start clicking on the items and picking more nutrient dense [read higher calorie] subs. and i just looked at my tracker and today it recommends peanut butter, hazelnuts and cashew butter. sheesh. if you need to gradually ease yourself upwards in volume, do so.
Fitness Minutes: (1,511)
4/2/12 7:52 A
I am recommended 1500-1900 calories a day. Volume wise with the spark people diet, that is a lot more food than I usually consume.
I don't think I was starving myself (well perhaps of nutrient value) but I did eat a lot less but higher fat content food.
This diet is so nutrient dense and high volume that I'm just not used to the amount of food I am supposed to eat.
4/1/12 8:58 P
For me , I eat more than Spark recommends. Maybe you are not used to eating what is recommended because you were practically starving yourself before. Sometimes we have to actually eat more to lose weight, believe it or not. Before Spark I was only eating 1200 calories a day and my weight was not moving. I started eating 1800 calories and my weight started going down. I have a friend who was about your weight and she was eating very little food but when she started eating about 2000 calories a day and exercising she lost 40 lbs. She had a hard time eating all the food at first but she increased slowly and had great results.
Fitness Minutes: (2,813)
638 4/1/12 7:43 P
I think you will have to be a bit more specific with what you mean. Remember, all food is not made the same. A bathtub full of iceberg lettuce is only going to be a fraction of the calories in, say, a big mac or fettucini at the olive garden. It is *more* food but less calories.
Rather than focusing on volume, think of the characteristics of the food they are suggesting to you and compare it to what you usually eat. Why might they recommend, say, two cups of cauliflower instead of two slices of white bread? Why might they suggest a HUUUUGE salad and a "deck of cards" sized cut of meat rather than a large bit of meat and only a couple of veggies? The point is to fill you up with fewer calories and more nutrition.
Fitness Minutes: (20,400)
2,704 4/1/12 7:41 P
What is your recommended calorie range?
Fitness Minutes: (1,511)
4/1/12 7:32 P
Hi, I'm new to this diet. It just seems like so Much food that I can't eat it all. I don't think we are supposed to stuff ourselves: just eat till we are full. I have a hard time eating all that is recommended by the spark people nutrition page. I'm not used to so much food, and I worry that I won't lose weight. Any Thoughts on this for me?
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