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DRB13_1 Posts: 19,353
2/13/13 11:19 A

Since you seem to be on a plateau for more than 3 weeks, look back at your trackers and see what trends show up.
MOST OF ALL, set yourself NEW goals that are not based on the scale.

Have you been sticking to your calorie count? How do you rate on the hunger scale before and after eating? Are you getting the nutrients you need? Are you drinking your WATER?

Is hula hooping your ONLY activity? Mix it up! Take a walk, use the stairs at work instead of the elevator, get a jump rope, try resistance bands. Strength training is great at boosting your metabolism. Wear a pedometer - see how many steps a day you are averaging for a week, then try to increase it 10% until you are getting over 10,000 steps a day every day. Try the Couch to 5K training program.
(It's GREAT that you are hula hooping, but it may not be getting your heart rate over 65% of max and into the cardio range.) Remember the body adapts to routines.

And finally, are you getting enough sleep? Try the Official Better Sleep Challenge if you think this is an area for improvement.

Remember - it's consistency, not perfection, that adds up. Two steps forward even if there's one step back. You can do it! emoticon

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/13/13 11:07 A

Hi DREAMBIGLIVEBIG,

While being a nurse requires a lot of time on your feet, our bodies are pretty amazing of adjusting its needs to what we do on a regular basis. This is why it is important not to factor your job into your calories burn--while you are burning more calories than a person who sits all day--if you have been a nurse for quite some time, your body probably has adapted to your job--in other words it's become quite efficient.

That being said, you may need to up your cardio expenditure and add in some strength training activities--resistance bands are great for doing so if you do not have access to free weights or a gym.

According to US Dept of Health and Human Services 2008 Physical Activity Guidelines for Americans, most people need

-2 hours 30 minutes (150 minutes) of moderate intensity activity a week OR

-1 hour 15 minutes (75 minutes) of vigorous activity per week OR

A combination of the two. This is to just maintain a level of physical activity.

When you increase the amount to 300 minutes (5 hours) of moderate activity or 150 minutes (2 hrs 30 min) of vigorous activity per week OR a combo of both you will receive added health benefits.

Add in 2 sessions of full body resistance training per week and you should be good to go.

And like I mentioned earlier make sure you are eating enough--food is fuel that drives our bodies and helps keep all the hormones in balance that helps with weight loss.

Coach Nancy


DREAMBIGLIVEBIG SparkPoints: (1,560)
Fitness Minutes: (1,846)
Posts: 7
2/13/13 10:57 A

My weight is 170. I was to eat between 1200 and 1550. I hula hoop 25 min most days and I am a nurse work 32 hours per week. I am 57 high energy. Stuck three weeks now.


DREAMBIGLIVEBIG SparkPoints: (1,560)
Fitness Minutes: (1,846)
Posts: 7
2/13/13 10:56 A

My weight is 170. I was to eat between 1200 and 1550. I hula hoop 25 min most days and I am a nurse work 32 hours per week. I am 57 high energy. Stuck three weeks now.


SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/13/13 9:22 A

Hi DREAMBIGLIVEBIG,

Without knowing more specifics about your current weight and workouts, it's very difficult to give you specific advice. Like the previous poster mentioned, 1200 calories is the least amount of calories a woman should consume--and this is primarily for those women who are close to her goal weight and are not active.

Many believe that eating less will actually stimulate weight loss, when in reality if you are not eating enough to support normal biological functions (growing new cells, regulating body temp, heart rate and blood pressure, fighting off illness, etc) your body will conserve the calories you are eating in order to have fuel to survive. And if you are working out, your body will not receive the calories and nutrients it needs in order to aid in the repair and recovery process.

Coach Nancy

MISSRUTH Posts: 3,730
2/13/13 8:56 A

Depending on how many calories you're burning through exercise, 1200 is probably too low for you to be eating. It's the bare minimum just to keep your body functioning-- it's not enough if you burn a bunch through exercise.

And if the body doesn't get enough fuel, it does its best to conserve energy and not burn off any fat. Helpful in case of a nuclear holocaust and the disappearance of all food, but not so much, for weight loss.

DREAMBIGLIVEBIG SparkPoints: (1,560)
Fitness Minutes: (1,846)
Posts: 7
2/13/13 7:27 A

Frustration sticking to around 1200 calories and 80 to 100 grams protein I feel firmer but no weight loss in several weeks. Deep down I know its okay. How do you get by the numbers on the scale. Exercising consistently hula hoop.

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