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JOYCECAIN SparkPoints: (127,203)
Fitness Minutes: (91,550)
Posts: 3,503
1/25/14 3:17 P

Lost 2 lbs. Can't get out to walk, so doing challenges.

KAYLEY2014 SparkPoints: (1,986)
Fitness Minutes: (866)
Posts: 5
1/25/14 3:14 P

yeah when i joined this website i put in all my details weight ,age, height ect and their "plan" says i should burn no more than 720 calories a week and only do 30 mins a day three times a week but i was thinking would this actually lose weight ? btw im eating healthy and tracking my calories.

MUSICMOM27 Posts: 576
1/25/14 2:58 P

13 times your weight in calories? that's a lot of calories for someone on the large side, like me. i wasn't eating much at all and started increasing fruits, veggies and protein and gained five pounds in three weeks when i started sparking. i also started the exercise bike again so hopefully some of that is muscle but even healthy calories are still calories.

i have noticed my pants are fitting better so i will keep on sparking and hope to get that scale moving in the right direction. i'll also see an endocrinologist to check that nothing else is going on besides fibro.

this is work and like any job, you have to show up and do it.

AZULVIOLETA6 SparkPoints: (66,733)
Fitness Minutes: (74,443)
Posts: 3,293
1/25/14 1:57 P

"I have been doing exercises for a while now and my fitness levels are quiet high so im not just starting off"

Ah, that's great! Then there is no reason why you shouldn't be working out a lot more. 30 (or 60, depending on who you listen to) minutes a day six days a week is a MINIMUM suggestion, not an upper limit.

GOALIEGRANDMA3 SparkPoints: (117,839)
Fitness Minutes: (73,802)
Posts: 8,064
1/25/14 1:31 P

You are at the right place. Spark has lords of articles and videos too. Measure, record, and be consistent. I did it with w w over 5 10 years ago, but spark has helped keep it off. emoticon

EELPIE Posts: 2,700
1/25/14 1:23 P

If one day you are putting on a pound, that's most likely water retention - you would have had to have eaten 3,500 more than normal that day to have gained a pound.

Water retention can be caused by a few things (period), but most likely is from sodium. Sodium comes from more sources than just sprinkling salt on your food - there is a lot in packaged foods, canned (tinned) foods, some drinks.

It's important to read labels of the foods you are eating, to find out what it is you are really eating.

It's weird, but the more water you drink, the more water (stored in your body's tissues) gets flushed out. Human bodies are designed to hold on to any bit of water - it's a primal thing to live, in case there is no water to live. If you "flood" your body with water (8 a day usually, after a lot of sodium I push 10), your body realizes there is a good water supply around, and actually releases stored water!!

LADYCJM SparkPoints: (57,456)
Fitness Minutes: (36,342)
Posts: 2,545
1/25/14 11:53 A

O Kayley! I feel your pain! There is so much information, misinformation, sales information, lies, damn lies and the neighbors son-in-laws best friends cousins proven information out there that it is really hard to know what to do.

A few of the things that I have read, been told my Dr. and tried that make sense to me as a nurse, a major skeptic of everything any one tries to sell me and as someone who is trying to maintain a big weight loss are:

1. 30 minutes a day 5 days a week. More is fine but this is the minimum.
2. Goal Heart rate of 220 - age in years, so for me, 220-50=170. (From my Dr.)
3. Protect your joints careful with lunges and other knee stressful exercises. Make sure your form is good or you will pay for it later.
4. Try to find something fun so that you will continue to want to do it.
5. You need both aerobic and muscle building exercises.
6. Women will not bulk up like men can with weight training. We do not have the testosterone levels to allow that to happen.
7. You can't exercise your way out of a bad diet. Weight loss and good health are primarily about eating correctly. Exercise helps to improve your strength and flexibility, improves your mental outlook and increases your metabolism to help with weight loss.
8. Every bit of exercise counts. Parking as far from the door as you can and walking briskly across the parking lot helps. So does climbing stairs instead of using the elevator.
9. There is always going to be a new popular/faddish exercise being promoted. High Intensity Interval Training is huge right now. What the “experts” will say about it in 10 years? Who knows?
What you have to do is experiment and figure out what works for you. Ask yourself:
Do I feel like I worked out after my session? Yes, Good
Am I in pain? Yes? Bad
Are my measurements showing that I am firming up? Yes? Good
Am I becoming stronger and more flexible? Yes? Good
Am I enjoying my workout, feeling good while performing it? Yes? Good

Hope this helps a little. There really are not hard and fast answers to what will work for everyone.

KAYLEY2014 SparkPoints: (1,986)
Fitness Minutes: (866)
Posts: 5
1/25/14 4:30 A

I have been doing exercises for a while now and my fitness levels are quiet high so im not just starting off, its just one day i put on a pound then it stays on for a few days then i lose 2 ect which gets annoying , also i have only 3-4 pound to lose until i lost 1 stone, i got a long way to go yet and i dont want to run out of willpower ... and i keep getting confused about how much i should exercise because i hear different things eg( you should exercise 5 times a week and burn 3 times your body weight) or you should only exercise 3 times a week and no more than 30 mins and you should only burn 720 calories a week this is where im confused.

LADYCJM SparkPoints: (57,456)
Fitness Minutes: (36,342)
Posts: 2,545
1/24/14 8:51 P

Hi and welcome!

Your plan sounds like great start. But a word of caution: Do not go overboard and cut out everything you like. If you like chocolate, plan some into your daily diet. If you want a cookie (or biscuit) plan for it.

I would fail miserably if I could not have a couple of pieces of good chocolate when I wanted them or if I couldn't have a cookie or a piece of peanut butter toast. You have to be able to have foods that you really like. Or you will feel deprived and start cheating. Plan for it then it's not cheating, it's eating within your meal plan.

Same thing for exercise. If it hurts to work out for 45 minutes then work out for 30. The goal should be to gradually increase your activity and hopefully enjoy the process.

Set small achievable goals like increase your fruit/vegetable take by 1 serving a day for a week. Then add another serving next week. Set a goal to get 8 hours sleep a night. To go to bed an hour earlier to be more rested and stop the night time munching.

Look for non scale victories, fewer skin breakouts, less bloating, trousers being looser at the waist, taking the belt in a notch.

Lots of small goals add up to a big Win!

Edited by: LADYCJM at: 1/24/2014 (20:51)
AZULVIOLETA6 SparkPoints: (66,733)
Fitness Minutes: (74,443)
Posts: 3,293
1/24/14 3:08 P

My thought is that your plan is good but that you are going to have to work up to doing more exercise over time. 135 minutes a week is not very much. It is a great start though, especially if you have been sedentary.

Depending on which study or set of recommendations you look at, 30-60 minutes of moderate exercise six times a week is what you need to do for basic cardiovascular health...not to mention weight loss. That is 180-360 minutes a week. You will find that lots of people on Spark get 500+ minutes of exercise each week.

It is fine to start where you are comfortable...just know that with a lot of weight to lose, you are likely to find that you need more exercise to make progress.

ARCHIMEDESII SparkPoints: (190,565)
Fitness Minutes: (282,853)
Posts: 26,510
1/24/14 1:28 P


Even if you were to faithfully do your workouts this week there is NO guarantee you would
lose weight. While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean you're doing anything wrong.

The weight doesn't magically drop off the minute we decide we need to lose. It really could take 6-8 WEEKS of healthy eating and regular exercise before a person sees a change in the scale. And that is perfectly normal.

Don't tie your emotions to what the scale says. You may not lose any weight this week and that really doesn't mean you're doing anything wrong. Focus on making positive changes instead of focusing on the scale. If you keep waiting for the scale to move, you're going to end up miserable.

EELPIE Posts: 2,700
1/24/14 1:16 P

Try tracking your food for the week...faithfully. I know it's a pain in the butt at first, but becomes a lot easier!!!!

It's the truest way to make sure you are staying within your range, and to see where fats, carbs and calories are coming from.

This way, you can look at what you have been eating to make adjustments, if needed.

Also, spend some time looking at the diet / nutrition board, you might find ideas for foods, thinks to think about, etc.

Good luck :)

KAYLEY2014 SparkPoints: (1,986)
Fitness Minutes: (866)
Posts: 5
1/24/14 12:45 P

thank you for all your comments, I am going to try and see if i lose weight this week by doing exercises 3 times a week for 35-45 mins at a time, I will try Aerobics (dancing) and another day i will try circuit training and the other day exercise bike? what are your thoughts on this ? and as for eating i have cut of fizzy drinks and i dont eat chocolates or sweets ect and i have started drinking more water. so the only way is up !!! hopefully :)

ARCHIMEDESII SparkPoints: (190,565)
Fitness Minutes: (282,853)
Posts: 26,510
1/24/14 12:09 P


Welcome to Spark People ! I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". if the only healthy things you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.
Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. That's why SP encourages all its members to start with simple changes first. Don't try to do everything at once or you will end up frustrated. NO ONE ever became a healthy eater overnight. it's impossible.

Set some simple goals. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not exercising, don't try to do an hour a day. set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.

One thing you need to know is this, when it comes to losing weight, what matters most is what we eat. Good nutrition and portion control are what take the weight off and keep it off. Exercise is what keeps our bodies fit. In short, you can't outrun a bad diet with exercise, if you want to lose weight. You have to learn to eat right. And that does take time.

Thus the need to be patient with yourself and your body. There are NO fast ways to lose weight fast and keep it off. Weight loss is a slow steady process that takes time. You didn't gain the weight overnight, it's not coming off overnight.

There is a learning process, not a diet. Don't think diet. Diets are short term. You want a long term solution and that means lifestyle change. Which is why SP encourages its members to start with simple changes first.

Be kind to yourself as you would to others.

GUDDIGO Posts: 1,081
1/24/14 11:49 A

You should eat 13 times your weight in calories and burn about 3500 calories a week. Keep track of your weight every week to adjust your calorie intake. Another trick is to weigh yourself everyday to know what you did yesterday was okay and didn't sabotage your efforts. It is a slow and steady process but long lasting...

AZULVIOLETA6 SparkPoints: (66,733)
Fitness Minutes: (74,443)
Posts: 3,293
1/24/14 11:42 A

There isn't one best exercise--the key is just to MOVE as much as you can.

Finding things that you enjoy helps. I love to swim and dance, so those things are the backbone of my exercise plan, though I lift weights and do other cardio as well. Find some music that motivates you--that also makes it more fun.

I find that making a schedule each week for the exercises that I plan to do is helpful. I write it on my calendar and stick with it like I would any other type of appointment.

Another thing to think about is how you are going to increase your exercise over time. Good luck!

1/24/14 11:35 A

I agree, cardio is the way to go. Even if you start by walking and build. Strength training is also important. Look up body weight exercises, then you don't need to worry about equipment or memberships.

EELPIE Posts: 2,700
1/24/14 10:36 A

For exercises, you should focus on cardio. Cardio can be a brisk walk, zumba, etc.

Go to youtube - an in the search bar type in the word cardio you will see all of the suggestions come up.

The days you don't exercise (i.e. a "workout"), try to aim for a brisk 10-15 walk. If you don't want to walk outside (weather), type in walking exercise in the youtube search bar - yes you can walk in your living room! Leslie Sansone does a pretty good walking at home video series.

You can also start incorporating strength exercises or pilates for toning - but if you are just starting out exercising - I think it's best to start small and work up.

Good luck :)

KAYLEY2014 SparkPoints: (1,986)
Fitness Minutes: (866)
Posts: 5
1/24/14 10:06 A

Hi I'm Kayley im 26 years old live in the UK, I am trying to lose weight once and for all after many years of unsuccessful diets ect, I am eating 1,300-1,500 calories a day and exercising 45 minutes three times a week and i want to lose weight so much i am 5 ft 2 and currently 204.8 pounds (i know overweight) if anyone can give me good advice on losing weight and what are the best exercises i would be very grateful


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