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Started new exercise plan, diet needs adjusting



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BUBBLEJ1
Posts: 2,802
5/3/13 9:07 A

BLBST36 - Check that your goal date is still appropriate. If you have been losing weight quicker or slower than your goal date dictates that will impact on your calorie range when you reset your data (which is what you do when you change/update your calorie burn).



BLBST36
Posts: 349
5/3/13 8:52 A

Like others have said - definitely eat at the higher end of your calorie range.

Also, when you say you updated your fitness goals, did you include the field that says "If you know how many calories you burn each week, enter it here"? This is the one that will change your calorie range. Usually when I am doing exercise and burning around 1600 calories a week, my range is something like 1420-1750


Wait - I take that back. It doesn't seem to be working that way anymore. How odd. Wonder if there were other changes besides just making everyone use the new tracker



JENNILACEY
SparkPoints: (74,296)
Fitness Minutes: (61,915)
Posts: 2,489
5/3/13 7:48 A

Eat more. I'm petite (5'2 and 110 lbs) and I eat around 1500-1600 cals a day and lose weight. To maintain I have to eat around 2000 cals. I've increased my activity and exercise since the spring and now I'm even hungry on 1500 cals. There's no way I could sustain my activity level on less than that. Luckily I'm transitioning to maintenance and I'm increasing my calories next week. I'm eating 1500-1600 cals right now and still starving!

Make sure you're getting enough healthy fats, protein and fibre for satiety. Yesterday I actually had a lower fibre day, 23 g when I usually get 30-35g and I was starving all day and woke up ravenous this morning.

Edited by: JENNILACEY at: 5/3/2013 (07:59)


DIETITIANBECKY
Posts: 26,573
5/3/13 7:39 A

Be sure you are eating daily at the upper end of your calorie range.
Are you doing this?
For more tips, make your nutrition tracker public. Let me know if you need the steps to do this. Sometimes a few changes in the "types" of foods you are selecting can greatly impact your hunger level. Maybe you need the same calories but using foods that are higher in fiber or protein, for example.

Becky
SP Registered Dietitian Nutritionist



HERE_ONCE_AGAIN
SparkPoints: (792)
Fitness Minutes: (0)
Posts: 34
5/3/13 12:49 A

eat more if your body is crying it means you have to nurse it, just choose healthy.

I haven't started exercise yet, but I am more active. I now eat serveral times a day and if I feel I need something like more carbs, I eat something that doesnt have high fats.

today I did more work that I have done in 2013. I added hummus, cucumbers and fresh broccoli and its after midnight. My fat cals were low and so was my calories. I am not getting enough calories. and if I ate all those meals, I am not worried. Good luck with everything, I will look at your sparkpage now



BUBBLEJ1
Posts: 2,802
5/2/13 11:46 P

You have a range for a reason, so use it. I lost most of my weight by eating 1600 calories a day. Even now I need to eat 2000 or I will lose. Some people just need more calories, especially if they're exercising.



NANLEYKW
SparkPoints: (53,868)
Fitness Minutes: (27,193)
Posts: 835
5/2/13 10:30 P

Actually, with what you have left to lose, a pound a week is pretty much spot on. Figure that you should be able to lose about 3% of your remaining weight per week. And 3% of 40 is 1.2 lbs. per week. If you consider that and try eating toward the top of your range, that might well do the trick.



LDHAWKE
SparkPoints: (19,069)
Fitness Minutes: (1,818)
Posts: 771
5/2/13 4:19 P

I agree with the last poster. When you exercise you are expending calories so eating at the bottom of your range is too low. Try eating at the top of your range.



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
5/2/13 4:06 P

Have you tried eating at the top of your new range... the 1560, instead of at the 1200 mark? I actually lost faster when I ate more.



SEALIONGIRL
Posts: 300
5/2/13 3:56 P

I pushed my goal out to one pound a week, but it changed my calorie range to 1210-1560. This just isn't adding up right to me -- I'm still 20 pounds over a healthy weight for my height and 40 pounds from my goal. I should be able to lose more than 1 pound a week without being lightheaded, starving, and miserable.



NIRERIN
Posts: 11,851
5/2/13 3:51 P

you need to push your goal date out or adjust your loss per week. basically at 165lbs with only 40lbs to lose, you shouldn't be trying to lose more than a pound a week. if you set your goal date too close, you might have set your program to 2lbs per week, which isn't realistic at your size and activity level.
so head to your goals [on the left hand side of your start page] and edit your from x to y by z goal. this should fix your ranges not adjusting with your exercise. figure that for every 70 cals of exercise you add a week, your ranges should go up by ten cals. if that isn't happening, then you need to push your goal date back out.



SEALIONGIRL
Posts: 300
5/2/13 3:42 P

I've just started a new exercise routine involving two days a week of strength circuit training, two days of cardio interval training, and one day of distance, as set up by a personal trainer. The 1200 calorie plan I've been following when I was sitting at a desk all day is NOT cutting it -- I'm STARVING (like, so hungry I want to cry), tired, have a headache, and I actually blacked out when I stood up too fast.

The problem is, I updated my fitness goal and the tracker is still giving me the same ranges for calories, fat, carbs, and protein. I'm meeting those ranges and still miserable. Any ideas on how to adjust my diet and tracker?

Edited by: SEALIONGIRL at: 5/2/2013 (15:56)


 
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