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UNIDENT Posts: 33,498
2/3/13 6:12 P

Your workout is standardised and averages to 2,600 calories per week. Make sure your weekly "calories to burn" is set to 2600. Then make sure your goal date is 1 week for each pound to lose (my suggestion of 1 Oct was just an example - calculate it).

Then you will have a range that is calculated for that goal.

Five days a week of exercise, with no more than 1,000 burned, is not excessive.



DRAGONCHILDE SparkPoints: (57,056)
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Posts: 9,646
2/3/13 6:06 P

Oh, and one thing you can do that can help us provide more specific advice: Share your nutrition and fitness trackers publicly. We can take a look at what you're actually eating, and suggest improvements to your diet. If you post over in Diet & nutrition, Dietician Becky Hand may even post and throw you some help!

DRAGONCHILDE SparkPoints: (57,056)
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Posts: 9,646
2/3/13 6:05 P

MARIAHHELM - in a way, yes, you can! It's very possible to be eating plenty of *calories* while not providing your body with the nutrients it needs to perform at its best. Hunger is not usually a good indicator of actual nutrient needs; many people (including myself when I first got started here) find that they have trouble eating their minimums because they just aren't hungry... when they still need to hit those minimums!

A calorie not, in fact, a calorie, because all calories are not created equally! One can survive on a diet of 1200 calories worth of hamburgers, french fries, and milkshakes, but you will not receive the same nutritional benefit as you would on a diet of half vegetables, and lean meats with complex carbohydrates and such.

It's not really "starving", but it is malnutrition, and when you shortchange your body's nutritional needs, you can end up shortchanging your metabolism... and as a result, slowing it and causing it to not respond appropriately to your weight loss efforts.

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 3:05 P

Thats really interesting. Can you be "starving" yourself without realizing it? Because I feel perfectly fine all day long. I never overeat or anything after a workout or during the day because I didnt eat enough.

BARBANNA SparkPoints: (107,556)
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Posts: 3,412
2/3/13 2:54 P

I have the same problem. I am 5"2" and weight 126 lbs after loosing from 144. I started in Aug 2012, an I did my typical eat less to loose weight until I looked at the SP advice for nutrition. They increased my requirements after several weeks so then I started eating more as they kept suggesting my body was in starvation mode and this was slowing my metabolism.
I began loosing weight as I worked out less and ate more. I read about the Gherlin and Leptin hormones that work to keep your weight stabilized depending on your eating habits. When you eat sufficiently and frequently throughout the day the Leptin hormones are produced and they reduce your appetite. If you starve, avoid eating at frequent intervals then the Gherlin hormones are secreted and they activate the production of growth hormones that makes us retain weight or cause weight gain. Gherlin hormones are produced at the same level as your body fat. People that are obese have many Gherlin hormones and that makes it really hard to lose weight. If you read the literature on this topic it can be rather complex. There is also a link betweeh increased Gherlin and lack of sleep, stress, decreased estrogen and insulin resistence.

Good luck!

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 2:49 P

102 ounces of water, I mean.

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 2:48 P

Okay, THANK YOU!
And I'm pretty sure I'm drinking enough fluids. I only drink water (the occasional Oregon Chai on my cheat days). But yeah, I drink 102 of water every day.

WHOLENEWME79 Posts: 940
2/3/13 2:46 P

Sounds like you have your answer already.

Keep at it for another month and see if anything changes. If you stay at the same weight, same measurements, then change something... I wouldn't even think about changing anything until you give yourself more time to adjust, though. So until then keep doing what you are doing, make sure you are dirnking plenty of fluids, and see what happens.

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 2:41 P

THIS is my issue! I've been keeping a consistent workout and diet plan for a month now, and I don't see any change or lost any pounds whatsoever. BUT, I know that they say you may not see "results" till 6 weeks after you start. SO, that COULD be the deal. If not, I need to change something, I just dont know what.

WHOLENEWME79 Posts: 940
2/3/13 2:38 P

Everyone is a bit different. Some people can lose 2, 3 or 4lbs a week no matter their weight, and some people can hope for 1lb or less at best.

If you are not seeing a change, or if the change you are seeing is not what you were expecting/hoping for, then maybe numbers need to be adjusted.

best of luck.

MARIAHHELM SparkPoints: (1,396)
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2/3/13 2:31 P

Okay, I changed my goal to October 1st. I was just confused because when I talk to my personal fitness trainer, she even said it was okay for me to lose 2lbs per week.

Now, I need to know that eating around 1400 calories a day and burning 600-800 calories a day for 3 days a week at the gym. and burning 200-300 calories a day for 2 days a week at home is on target. I've had many people say it is and many people say it isnt.

DRAGONCHILDE SparkPoints: (57,056)
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2/3/13 2:20 P

Sparkpeople will let you set any weekly weight loss goal you like, up to 2 lbs per week... even if that goal is unreasonably aggressive. It will do this even if you are under 100 lbs and 2 lbs per week are impossible. This is because the safety is built into the calorie range itself; the lowest possible range is 1200-1550.

At most, you can aim to lose roughly 3% of your remaining weight goal. You're aiming to lose 35 lbs, according to your ticker. That means you can safely attempt to lose between .5 - 1 lb per wek. More than that is just not going to be sustainable. If you had 50 lbs to lose, then you could go for 2 lbs per week.

The reason for this is the closer we get to our goal weights, the less we have to lose; a person at 400 lbs can lose 10 lbs in a week, and it's barely a blip on the radar. A person at 200 lbs could lose 10 lbs in a week, and end up in the hospital!

The closer you get to your goal weight, the slower you'll lose. At 10 lbs to go, you'll be aiming for only .25-.3 lbs per week! By moving your goal date out as UNIDENT suggests, you'll get a slower rate of weight loss, which will be more attainable for your body, and will allow you the food to properly fuel your workouts if that's what you want to do.

Edited by: DRAGONCHILDE at: 2/3/2013 (14:21)
MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 1:45 P

I'm at 160, it says I'm RIGHT ON the obese line, so it LET me do 2lbs per week.

UNIDENT Posts: 33,498
2/3/13 1:40 P

And at your weight now, that's not realistic. Only people who are really over 200lbs can lose 2lb/week.

Think of it like this - 3% of what you've got to lose. Your tracker shows 35 pounds to lose. So that would be just on 1 pound per week. As you lose it'll get less.

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 1:30 P

I set it for 2 pounds per week on sparkepeople...

UNIDENT Posts: 33,498
2/3/13 1:17 P

No, it means your goal is unrealistic.

Eg you may have a goal date of, say, 1 June.

However, at your weight now, a healthy and realistic goal would be 1 October.

So you get a super-low range that doesn't change due to exercise, because you're trying to lose too much each week.

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 1:07 P

That doesnt make any sense to me. So, I will reach my goal at 650 calories burn a week, but not 3000?

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 1:05 P

Now that I think about it, I don't think I posted my message very clearly in the first place.

I'm burning 600-800 calories, each day, three days a week at the gym.
I'm burning 200-300 calories, each day, two days a week at home.

UNIDENT Posts: 33,498
2/3/13 1:02 P

If you increase your exercise goal from 650 to 3,000 and your food range didn't change, this reflects that your goal date is unrealistically close.

For a healthy rate of loss, food should be reactive to exercise. Work out more? Get more food. Every time. An increase of 10 calories per day should bump your food range up by 10 calories per day.

When it doesn't, that's because to achieve your goal rate per week, the maths works out well below the minimum range, and even when you increase exercise you're still below the minimum range.

So it might be time to reflect on whether your goal date is appropriate?

Generally speaking - 2lb/week if you're obese, 1lb/week if you're overweight, and half a pound a week to lose the last few.

MARIAHHELM SparkPoints: (1,396)
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Posts: 35
2/3/13 12:51 P

It makes me feel good that I'm getting alot of positive feedback about what I'm doing! Becuase everyone else I have talked to has told me that I'm not eating enough for how much I exercise. Thank you!

MARIAHHELM SparkPoints: (1,396)
Fitness Minutes: (495)
Posts: 35
2/3/13 12:50 P

See, this is why I am a little confused. I've been doing exactly what I put up top, but when I joined sparkpeople, I put in all my information and it set me at 1200-1550 calories a day, Which is what I am eating. But then it put me at 650 calories to burn throughout the whole week. So, I changed my exercise goal to 3500 a week but it didnt change my calorie intake, so I'm assuming I'm on track...

KRISTEN_SAYS SparkPoints: (73,428)
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Posts: 5,088
2/3/13 8:41 A

The amount you eat is probably fine, but if you haven't done so already, update your goal for calories burned so that your nutrition goals will adjust to reflect your physical activity. Your nutrition goals may not even change at all.

JENNILACEY SparkPoints: (76,282)
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2/3/13 7:26 A

It sounds fine. I burn 2000 cals (6-7 days a week) in exercise plus I'm an active mom of 3 young children and I cycle around an avg of 1400 cals a day. I'm 5'2 and have eaten that much my throughout my entire weight loss while burning 2000-2500 weekly calorie in exercise.

Just make sure you enter your weekly burn into your fitness setup.

Edited by: JENNILACEY at: 2/3/2013 (07:28)
LRSILVER SparkPoints: (134,425)
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Posts: 3,836
2/3/13 7:09 A

I think you are on target. Your exercise does not sound like it is too much.

MOTIVATED@LAST Posts: 14,229
2/3/13 6:50 A

So update your Spark Exercise Goals (Accessible via the LH side of the Start page) to more accurately reflect what you are burning each week.

Then Spark will automatically take your exercise levels into account in coming up with an intake recommendation.

M@L

MARIAHHELM SparkPoints: (1,396)
Fitness Minutes: (495)
Posts: 35
2/3/13 1:18 A

I am 160lbs. 5 foot 1.
I am a relatively active person.

I eat really good. I keep it around 1400 to 1500 calories a day. (Right in between what sparkpeople recommend).

I workout at the gym 3 days a week burning about 600-800 calories.

I workout at home 2 days a week burning about 200-300 calories.

I know I burn more calories without working out at the gym; so that's why I am wondering if its too much,

I eat this much because I feel like I'm not too hungry and not too full all the time.
I workout this much because I HATE it when I don't push myself hard enough and don't break a sweat.



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