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Lower or Upper End of Calore Range?



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LOWWILL
SparkPoints: (1,078)
Fitness Minutes: (115)
Posts: 6
7/7/13 1:38 P

Thank you all so very much for your answers! They have helped quite a bit.

I think I will do just that...just stick within my ranges and see what happens over time. I'm new to this tracking so, it's possible that in spite of my best efforts, it might be that I have water weight "gain" as it's turned extremely hot here the past week or so. Even my rings are tighter so, it makes perfect sense.

The past 2 days, I've been just slightly over my range but, I'm going back to just being in that range again and not going to get down on myself for it...just get back to it. I can't let disappointment throw me off track so much. All of your answers have helped.

Thank you all so very much! emoticon



HEALTHYFOREVER4
SparkPoints: (20,173)
Fitness Minutes: (6,240)
Posts: 234
7/7/13 1:00 A

That happens to everyone, unfortunately. For example, I pretty much never lose weight during my period. I usually gain 2-3 lbs. right when it starts, and that 2-3 lbs. don't go away until it's over. It's frustrating, but it is what it is, and I now know to expect no weight loss during that week. That 2-3 lbs. always goes away though, so I know it is just water retention. That doesn't stop me from exercising and eating whole, nutritious foods during that week though.

Regarding calorie ranges, I actually don't worry about where I am in mine, as long as I am actually within it on most days. Some days, I eat at the low end, others at the high end, etc. I'm not one of those people who plans out their meals, so I end up in various parts of my range from day to day. Every so often I even go over it, and rarely, I end up under it. I don't stress over it though. I actually take the average of my caloric intake for the week, and if that is within my range, then I'm proud of myself. Not that I'm not proud of every healthy step I take, but actually being close to my range is a fairly new thing for me (only the past month and a half or so). I take the weekly average because I consider it more indicative of how well I'm doing calorie-wise than one or two days. Do what works for you. There's nothing wrong with playing with your range if the weight isn't coming off as fast as you feel it should.



SLIM4LIFE09
Posts: 394
7/6/13 10:50 P

All good answers so far! For me, I find if I stay at the higher end most days it works better. A few days a week I'll be at the moderate, but the lowest (absolute lowest) that's healthy for a woman is 1200 (1800 for a guy). So if you're eating 1200-1300, maybe that really is too low and you should keep your low-end a little higher?

But of course it's not an exact science (as others already said)- sodium, stress, sleep, water, weigh-in at time of day, muscle... all those things will affect your scale. Some weeks you won't lose, some you'll gain- but keep at it and keep tracking. After time you'll notice what works for you (and if it helps, look back at your tracker for the weeks you were losing to see what you did those weeks that you didn't do this week?).





BUNNYKICKS
Posts: 2,260
7/6/13 10:04 P

"Has anyone else encountered a GAIN in spite of being with target ranges "

--------------

I think the better question is, is there anyone who has NOT encountered a gain at some point, despite being within target ranges! I think pretty much all of us have! My turn was this week - it's a cranky feeling, isn't it! Just keep reminding yourself, if you were within your ranges and tracking accurately/honestly, there is NO WAY you actually "gained weight" regardless of what the scale is showing. The scale is goofing around due to normal/regular fluctuations in water weight. It will even out within a few days or so.

I know I have been retaining lots of water ever since the weather went from cool to supersuperhot virtually overnight... I just don't do well in the heat, and it takes awhile for my body to acclimatize. Other things can cause water retention as well: excess sodium intake, alcohol intake, a changed-up exercise routine, hormonal/monthly fluctuations....

As for eating within range... really that's kind of an individual-choice thing. Some people are comfortable at the low end. Others find it leaves them starving and sluggish (making it more difficult to exercise/be active, slowing metabolism), and prefer to stick near the higher end of their range. Lots of people like to "change it up" - some days low, some days high - I'm one of those.

Edited by: BUNNYKICKS at: 7/6/2013 (22:07)


SHINAKO
SparkPoints: (43,902)
Fitness Minutes: (36,737)
Posts: 4,439
7/6/13 10:01 P

Sometimes it's not just about the calories, but about other factors as well.

1) Are you weighing in at the same time every week? Your weight can fluctuate depending on a large variety of things, so it generally helps to weigh in under the same circumstances on a week-to-week basis. Example: In between two weigh-ins- 15 minutes apart from each other- I can drink 1 glass of water, and gain half a pound.

2) How's your exercise been? Sometimes after some intense strength training, especially before a weigh-in, the muscles may retain some water. Additionally, if you're exercising beyond what you're eating, your body may actually be resistant to weight loss.

3) Speaking of water, how have your food -choices- been? Calorie-wise, you sound okay- but how's your sodium intake? Do you have any foods that you may be sensitive to that may cause some bloating to have occurred during your weigh in that you consumed within the past few days before it?

4) Your profile's set to private- so I'm sorry, but I can't tell- there could possibly be some hormonal causes to your gain as well...

However, to directly answer your question:
Generally speaking, the range that SparkPeople provides for you is: (BMR+Average daily calorie burn) plus 100, and minus 250 calories.

Consistently being on the low end of that range shouldn't hurt your weight loss efforts, neither should staying on the higher end, or somewhere in the middle.

There really haven't been any articles I've personally read that have convinced me that calorie cycling is beneficial to weight loss, but some people do find switching it up does help for them-:perhaps its to allow for more freedom in meal planning, or maybe there is something metabolically going on for those it works with.

My recommendation- if you're curious about it, read a bit more about it, and if you want to try any dietary plans, try them. But remember, you want to make sure whatever you're doing is something sustainable in the long run. You don't want to get tired of what you're doing, and be faced with another gain.

I'm sure you'll get it figured out, one way or another!


Edited by: SHINAKO at: 7/7/2013 (11:41)


LOWWILL
SparkPoints: (1,078)
Fitness Minutes: (115)
Posts: 6
7/6/13 9:27 P

I was doing pretty good with my weight loss the first few weeks and stayed on target, if not losing more a couple of weeks than my goal per week.

This past week, I have actually GAINED a pound even though I've still maintained within my calorie range.

I have noted that I've been at the lower to middle range for my weight loss calorie allotment (1200 to 1550) being between 1200 and 1300/day most of this time. However, I've seen mention that it may be better to "switch it up" so as not to allow our bodies to get used to one set calorie level.

This past week, except for one day where I went over the top range by 150 calories, I've been staying within the same levels.

Has anyone else encountered a GAIN in spite of being with target ranges and....is it better to stay at the lower, middle or upper daily calorie ranges or varying it?

Any opinions/experiences offered would be very much appreciated.

Thank you in advance! emoticon



 
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