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Fitness Minutes: (6,082)
502 3/4/13 2:46 P
Do not let the scale determine your success. You also need to make sure to adjust your SP settings, if you are working out more than suggested your calories will probably need to be increased. It may sound silly but you probably need to eat more. Before I started my journey I NEVER ate breakfast rarely ate lunch and only ate dinner. When I started my journey I began eating breakfast, lunch, dinner & 3 snacks every day...and 5 months later I am 40 lbs lighter. I was not eating enough and I was depriving my body of the nutrients that I needed. Good Luck!
The first is that that wasn't a realistic goal. Just because the site recommends no more than 2lb/week doesn't mean everyone can expect 2lb/week. A good general guide is about 3% of your excess weight weekly, with about quarter to half a pound minimum. So if you have/had 10lbs excess in total, then you would expect to lose that at about one third of a pound a week. Maybe as much as a half, but 2 was not realistic.
The other problem is that you're working out over your goal. More is not better. You may be pushing your body into too high a daily deficit. Lots of relatively slim people have discovered that the key to actually losing weight is to eat more - because they've created so large a gap between what they need and what they're eating (by eating too little and/or exercising too much), that their body can't cope. So you need to ensure you're not doing that.
So you should reframe your goal. Actually losing 5 pounds so far in four weeks is PHENOMINAL!! That's awesome. That's three times faster than I've recommended as your maximum goal.
To keep that up and lose the last 5 pounds you should aim for a deficit of no more than 250 calories a day. Since Spark actually sets your range at 250 below your mathematically calculated needs, what I often suggest for people so close is to set up the system for zero weight loss, as if you're at goal weight already. Then just eat at the bottom of that range. That should general still half a pound a week.
However, you DO want to ensure your fitness goals are accurate. If you're enjoying doing more exercise that's great - but increase the goal.
Fitness Minutes: (120)
2,171 3/3/13 10:10 P
When you have so little to lose to begin with, and when you're so small already, 2lbs a week is not a realistic goal at all. Weight comes off painfully slow when you have so little to lose. Even with all the weight I lost, it was still only averaging a pound a week.
Also, I would recommend updating your exercise goals, so your calorie goals will reset as well. If you aren't eating enough to sustain your exercise levels, your body will not want to lose weight, it will hold onto everything it's got.
Fitness Minutes: (2,976)
349 3/3/13 9:21 P
So I started sparkpeople at the beginning of February and it set my schedule that I should lose 10 pounds by march 10. Well, that's next week! I've only lost 5 pounds so far. Why is it going so slow? Ive been following all the nutrition guidelines and ive been exercising A LOT. In fact ive been exercising much more than my goal which is why it doesn't bother me that my calorie intake is usually somewhere near the top of my range. I've gone over my range maybe 4 times and most of that is just like 100 calories or so over. There was only one day when I was WAY over. So I wonder if I'm doing something else wrong or if my goal was unrealistic...? Sparkpeople set up the schedule standardized by the base rule of not losing more than 2 pounds a week, so it doesn't seem that it was rushed. What's going on?
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