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CASSIOEPIA
Posts: 17,993
7/27/12 12:43 P

I also want to comment on your weight-loss expectations. 1 to 1.5 kg per week is higher than the recommended amount, especially if you don't have a lot to lose.

Track using the nutrition tracker, and then see how you are doing with your calorie ranges, as well as the recommended ratios for Carbs, Fats, and Protein. It will hurt your weight loss efforts if you aren't within the ranges.

Hope this helps.

Judi



BJPENNY70
SparkPoints: (70,920)
Fitness Minutes: (35,334)
Posts: 4,766
7/24/12 5:23 P

I run into that problem if I don't have enough calories everyday. I eat between 1200-1400 calories a day. Most of the time around 1300. You might require more than that. If you aren't eating enough and exercising hard, then your body thinks it is starving. You metabolism drops low and will not burn the calories. Use your Nutrional Tracker to plan you daily food. That is the best way to know if you are getting the calories your body requires and the nutritional requirements your body needs to lose weight and stay healthy. You are right about losing on a fast pace. You will gain the weight back very fast. Losing at a normal pace is best. Two pounds a week average is good. More is ok just as long as you are not starving the body of the needed calories.



LEITAOALYS
SparkPoints: (201)
Fitness Minutes: (256)
Posts: 3
7/24/12 5:11 P

Thanks for that... well I'm definitely still eating fat - I had nachos with beef mince, beans and cheese last night. And a kitkat..
However I will definitely consider upping my calories a bit - I thought that could be aproblem. My problem with that is that I don't eat a tonne anyway - pre-diet I was only eating about 1500-1600 calories a day any way, and have cut down to 1200ish per day.
All your replies have been helpful though! Thanks :)



NIGHTSKYSTAR
SparkPoints: (301,348)
Fitness Minutes: (223,452)
Posts: 37,697
7/24/12 1:36 P

Jillita that is inspiring!! 100 pounds!! good for you!



JILLITA55
SparkPoints: (74,274)
Fitness Minutes: (63,088)
Posts: 4,055
7/24/12 11:29 A

Very true if you don't eat you will not lose weight. I eat lots of chicken, veggies and a small potato. butter for the potato. You need some fat in your diet. I lost 100 pounds doing that.



NIGHTSKYSTAR
SparkPoints: (301,348)
Fitness Minutes: (223,452)
Posts: 37,697
7/23/12 9:24 P

, it looks to me like you arent eating enough. if you starve your body you will NOT lose. 1200 calories is minimum for a day to give your body what it needs, unless your medical professional prescribes differently. have you looked at what spark recommends for you? check it out!



LEITAOALYS
SparkPoints: (201)
Fitness Minutes: (256)
Posts: 3
7/22/12 8:23 P

I am 4 weeks into a diet/exercise regime in preperation for a holiday on the 9th of September. Current weight is 64kg, height 164cm & goal weight is 56kg. Last year I got down to this weight & know it is my ideal weight. However, I got a bit obsessive & did it a bit fast (resulting in gaining it all back) - so am looking to do this more sustainably this time! (last time: circuit training 4-5 times per week, very low calorie, sugar & carb, high protein diet - lost 8kg in about 1.5 months).
Currently I am doing 1 hour of pilates per week & training for a 5k run (4 weeks away) about 3-4 times per week. Diet-wise a regular day for me (and yes, I calorie count) is:
Breakfast: Banana, blueberry & probiotic plain yoghurt smoothie with trim milk
Snack: trim hot chocolate
Lunch: 100cal soup + one piece wholegrain toast
Dinner: meat & veg - about 350-450 calories
Plus chocolate 2 times per week, lots of water every day, and have cut out alcohol & fizzy.

I've been doing this for 4 weeks and have only lost 1kg... Any other ideas to help?? I'm worried about lack of results resulting in lack of motivation & welcome any tips & tricks?? The goal is 1-1.5kg per week, which I feel should be attainable... though no luck yet :(



 
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