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7/21/13 12:21 P

Yes, doing exercise not only burns the immediate calories but it does have a carry over effect as well.

Take body part measurements every 1-2 months.


RAVELGIRLY SparkPoints: (113,336)
Fitness Minutes: (71,220)
Posts: 521
7/21/13 12:13 P

The scale is moving again! I changed some things and now I'm losing too fast (two pounds this week and I was aiming for one).

--I went to a new fitness class once last week (kettlebell).
-- I added 5 minutes to my regular workouts.
-- I added 100 calories per day and started having a mid-afternoon snack.
--I've been off my beta blocker for two weeks now (I was on it for two years for migraines but my doctor took me off this month.).
-- I've been using my CPAP (for sleep apnea) for two weeks.

I'm not sure if one of those factors did it or if it's due to all of them but I'm so glad to be losing weight again.

I was eating around 1200 because outside of my planned workouts, I'm fairly sedentary due to my chronic migraines. I didn't realize that the exercise was revving up my metabolism the rest of the day.

I am checking my measurements once a month. Should I be doing that more frequently?

Edited by: RAVELGIRLY at: 7/21/2013 (12:18)
MEGHAN1984 SparkPoints: (33)
Fitness Minutes: (0)
Posts: 11
7/13/13 4:27 P

What worked for me is to take a week or two off. It seems counterintuitive but it seems like it gives your body some sort of 'reset.' You'll probably gain some water, so don't freak out too much. Just take a break -- it helps psychologically and you can hit the diet again with the same vigor you had when you started.

7/12/13 8:06 A

One more idea,....
Also take body part measurements, you maybe losing inches of fat and gaining muscle.
Are your clothes fitting differently?? This article with tell you how to take those measurements:

SP Registered Dietitian

MICHELLEXXXX SparkPoints: (11,905)
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Posts: 3,685
7/12/13 1:21 A

Healthy fat sources:

fatty fish
olive oil
grass-fed beef
grass-fed poultry
raw nuts
full-fat cheeses

RAVELGIRLY SparkPoints: (113,336)
Fitness Minutes: (71,220)
Posts: 521
7/12/13 1:05 A

I eat two servings of low fat dairy a day and a couple of times a week I have a little peanut butter. I just started trying to eat a few almonds every day. Is that what you mean, Michellexxxx?

MICHELLEXXXX SparkPoints: (11,905)
Fitness Minutes: (5,920)
Posts: 3,685
7/12/13 12:56 A

Are you eating healthy fats every day? I would start there before I would look at raising calories.

YOJULEZ SparkPoints: (15,981)
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Posts: 2,171
7/11/13 11:40 P

It would take a lot of extra calories to gain weight! If anything it would just cause you to maintain where you're at, but it's definitely worth a shot! Just be sure to try it for at least a few weeks before changing again.

RAVELGIRLY SparkPoints: (113,336)
Fitness Minutes: (71,220)
Posts: 521
7/11/13 11:30 P

I am scared that eating more calories will = gaining weight but it sounds like I should try. Thanks for sharing your experiences, Yojulez & Nanleykw. I found your comments especially reassuring.

And thank you to everyone who took the time to reply!

Edited by: RAVELGIRLY at: 7/11/2013 (23:32)
RUSSELL_40 Posts: 16,826
7/11/13 10:24 P

Are you eating near the top of your range? If not, just add 100 calories a day, and see if weight loss speeds up.

I wouldn't really worry. Like MEGA said, you are losing every week. With a bit of patience, you will continue to lose a lb every 2-3 weeks, and that's 20 lbs a year, which it looks like is about 16 months till you hit GW.

Edited by: RUSSELL_40 at: 7/11/2013 (22:25)
NANLEYKW SparkPoints: (76,157)
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Posts: 867
7/11/13 10:15 P

Another vote for eating more. I also burn about 1900 kcal/week, and my range is 1500-1850. You should try eating closer to the middle or even the top of your range for a couple of weeks and see what happens.

YOJULEZ SparkPoints: (15,981)
Fitness Minutes: (120)
Posts: 2,171
7/11/13 6:44 P

Yup, eat more. During weight loss I was eating more than you and I wasn't even exercising. I started out in the 1200-1300 range but after awhile I stopped losing so I increased, and the weight loss started again.

SIMONEKP Posts: 2,617
7/11/13 5:54 P

Dancemom may be on to something, I'm doing that now after being stalled for the entire month of June

DANCEMOM1970 SparkPoints: (43,614)
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Posts: 185
7/11/13 4:31 P

I second the idea that you just might not be eating enough. Believe it or not, eating too low in calories while exercising at the rate you are can cause your body to hang onto the fat you're trying to lose. I tend to eat low-mid in my calorie range and whenever I find my weight loss is stalling or slower than I expected based on my exercise, I actually change it up by eating at the top of my range for a day or two and every single time, that week I lose MORE. Doesn't make rational sense but it does work for me.

MEGAPEEJ Posts: 732
7/11/13 4:12 P

Your weight loss isn't stalled. You're losing every week.

It's possible you're not eating enough to sustain your activity. Eating 1200 calories is the bare minimum for a small sedentary woman, and burning 1900 calories a week is absolutely not sedentary. I would recommend to try eating closer to the upper end of your range every now and then, maybe even for an entire week, and see how your body responds. If you're not eating enough, but you're moving a lot, your body assumes "famine!" and that you're working really hard for the food you are getting, and puts self-preservation mode in to affect, holding on to every calorie.

7/11/13 3:23 P

As you get closer to your goal weight, the weight will be harder to lose. Unfortunately, this is how it is for almost everybody because you don't burn as many calories when you weigh less. As you get closer to your goal weight, your weight loss per week should shift as well, because 2 lbs, or even 1 lb in some cases, a week is not reasonable based on its percentage of your body weight. I don't know your weight, so I cannot say what may be a more reasonable goal for you, but it is something to consider. Each pound is a greater percentage of your body weight when you weigh less.

It is also possible that you are not eating enough for how much you exercise, and that can cause weight loss to stall. There are many people on this site who were scared to eat more, but jump-started their weight loss again by doing just that.

Edited by: HEALTHYFOREVER4 at: 7/11/2013 (15:26)
RAVELGIRLY SparkPoints: (113,336)
Fitness Minutes: (71,220)
Posts: 521
7/11/13 3:11 P

I'm getting a bit frustrated. For weeks now, I've lost 1/2 pound or less.
I'm 25 lbs above a healthy BMI. I eat an average of 1250 calories a day from healthy foods - nothing fried, no fast food, no high fat foods. I exercise five or six days a week for about 45 minutes - circuit training and elliptical, run/walk intervals. I change it up every couple of weeks - increasing weight, playing with resistance and ramp elevation, changing duration or intensity. My fitness calories are estimated at 1900/week. The first 45 pounds came off relatively easy but now I feel like I'm fighting hard for every ounce.

This week I lost 3/10ths of a pound while eating 1250-1300 calories a day. Why can't I lose a pound a week? My spark calorie range is 1260-1610.

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