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BONNIEBONNEAU SparkPoints: (29,211)
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7/21/13 6:33 P

hi,
i was confused about that article too . in my fav , where it says the tricks used by successful people , they scale everyday

and this article , says dont do it .

but i have added lots of watermelon this weekend , and felt better, but i though it was lower in calories !!

it takes 4 weeks to hit the scale , if i am doing good !! wow this is depressing ! emoticon

Edited by: BONNIEBONNEAU at: 7/21/2013 (18:37)
FATASHNOMORE SparkPoints: (9,573)
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Posts: 166
7/16/13 1:00 A

Incorporating more protein and water should promote feelings of satisfaction. Also, 1200 is typically the bottom end of the range. You can probably eat around 1500, just exercise more if the increase unnerves you.

SLIMMERKIWI SparkPoints: (137,682)
Fitness Minutes: (33,189)
Posts: 21,841
7/16/13 12:34 A

Below is a link to one of your favourites - I suggest you read it, and then RE-read it!
www.sparkpeople.com/resource/wellness_arti
cles.asp?id=691


Here are some excerpts:

"Does seeing the wrong number on the scale make you crazy? Many people find that a “bad” weigh-in ruins their mood and saps their motivation, making it difficult to keep doing what they know they need to do.

Things don’t need to be this way. You can learn to use the scale as a helpful tool, instead of giving it the power to dictate your feelings and your actions.

Many experts and experienced dieters will tell you that the only realistic way to take the stress out of your weigh-ins is to skip them altogether—or at least keep them to a bare minimum. After all, there are many other ways to measure your progress towards your health and fitness goals, especially since weight loss is rarely predictable or orderly."
~~~~~~~~~~~~~~~~~~~~~~~

"Above all, keep in mind that it is NOT a lower number on the scale that makes all the work you are putting into your weight loss efforts worthwhile. What makes it worthwhile is the increased happiness and other benefits that come with doing the best you can to eat a healthy diet, being as fit and active as you can, and doing all the other things that make you feel good about yourself. These benefits depend much more on your attitude and the quality of your efforts than on any number you see on a scale.

Shifting your focus from the scale to the quality and consequences of your own attitudes, perspectives, and efforts is the first step in moving from a “diet mentality” (which doesn’t work) to a “lifestyle change” (which can get you where you want to go)."

~~~~~~~~~~~~~~~~~~~~~~~

Just like shifting away from the scales when we tend to focus on just one aspect of that figure, or it is becoming unhealthily obsessive, we need to shift away from '1200 calories' particularly when we are hungry, because the hunger is actually saying "Hey - I NEED FOOD!" (just make it healthy food.)

Kris


Edited by: SLIMMERKIWI at: 7/16/2013 (00:34)
ANARIE Posts: 12,485
7/15/13 11:42 P

Weighing every day is for MAINTENANCE!!!! The article you read was talking about what people in the National Weight Loss Registry do-- those are people who've lost at least 30 pounds and kept it off for at least a year. About 25% of them weigh every day NOW; they didn't weigh that often while losing.

Your weight on the scale today has almost nothing to do with what you ate or did yesterday. It's more closely related to what you did two to four weeks ago.

SLIMMERKIWI SparkPoints: (137,682)
Fitness Minutes: (33,189)
Posts: 21,841
7/15/13 7:52 P

I went through you Nutrition Tracker and noticed a lot of reasons why you could/are feeling hungry:

1) Not enough fat

2) Not enough protein

2) Not enough fruit/veges

4) VERY low calories

I DID notice, too, that some of your manually entered foods have only calories - perhaps if you added in the carbs/fats/protein, you will get a better handle of the true amount you are eating. I would suggest increasing the fats with healthy fats - nuts, avocado, olive oil, fish (the nuts and fish would also increase the protein)

I would be inclined to biff the scales. You are relying too heavily on them - fixating in a way, much as a person with an Eating Disorder can. As has been mentioned, what you did yesterday with exercise/work is not going to reflect on the scales immediately. That takes time. Exercise is not an overnight fix in that regard.

Kris

KNUCKLES145 Posts: 13,387
7/15/13 1:20 P

yikes you have a ton of sparks friend. Please remove me :) I try to keep my friends list pretty small and don't want to be added every time I respond to a post.

If I remember that article you are talking about weighing every day, the people who did that were able to maintain their weight loss. BUT. The big thing is they didn't let the number on the scale rule their live. they didn't "live and die" by the scale, it was just one more tool to help them stay focused.

Edited by: KNUCKLES145 at: 7/15/2013 (13:21)
CHELHART SparkPoints: (2,598)
Fitness Minutes: (1,044)
Posts: 75
7/15/13 12:03 P

I liked your post before that said "I need to learn more". Remember, you're learning. And that, in itself is a wonderful thing. You will get there. Be patient with yourself.

ANNROW0354 Posts: 603
7/15/13 11:40 A

Everyone here has had some great advice. Sometimes it is a matter of trial and error to find out what works best for your body. One bit of advice I have taken that has helped me is to drink 16oz of water in the morning. Some scientific studies have shown that it suppresses your appetite throughout the day. Also, increase your fiber to 35 grams a day....it will satiate your hunger as well. Be careful increasing your calories too much unless you are also increasing your activity level. There are times where you are going to be hungry and you are going to have to push through it. It is part of the process.
Put your scale away for awhile and use other indicators of your progress like how much energy you have and how your clothing is fitting.
Remember it's a journey. It is going to take time and it is going to be uncomfortable at times. That's why it's so important to celebrate the small goals that we accomplish along the way.

Ann

DRAGONCHILDE SparkPoints: (57,374)
Fitness Minutes: (14,252)
Posts: 9,661
7/15/13 11:22 A

The stuff you did yesterday won't necessarily mean a weight loss today. :) I know, it seems like it would, but even if you do everything correctly, it takes time. I agree that you seem to be having trouble with the scale, so now might be a great time to kick it to the curb for a while and focus on how you look and feel for progress instead of gravity's effect on you at that moment. :)

JUSTEATREALFOOD Posts: 1,429
7/15/13 6:48 A

Stop weighing yourself so much! Once a week is plenty. I only weigh in 1-2 times a month.

The scale is not a great indicator of weight loss because you could be replacing fat with muscle and the scale will stay the exact same. How your clothing fits and measurements matter more.

Edited by: JUSTEATREALFOOD at: 7/15/2013 (06:49)
BONNIEBONNEAU SparkPoints: (29,211)
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Posts: 1,382
7/15/13 6:31 A

ty all for your advice .
I will try to eat more on the top side of my range , and eat more protein ..but I check on the scale this morning ---- not a pound ! and yesterday , I helped remove a big window !! plus garden , plus clean the house ..

I read on SP , to get on the scale everyday - its listed under my favorites of what skinny people do !

I added everyone as a friend , so u can see my trackers .
merci
emoticon

MISSRUTH Posts: 3,727
7/12/13 6:14 A

If you're eating 1200 calories a day and you are hungry.... you would be eating too little and/or not eating enough of the right stuff (too high on carbs and low on protein and fat, for example). If you're eating a lot of refined carbs/sugar, the hunger could be from the blood sugar crash. If you're walking a lot, 1200 is probably too low as that's for a sedentary person.

Early on in this process, I spent some time one evening browsing various restaurant's websites looking at nutritional information. I came up with a little list of what to eat, where-- and I carry that in my purse in case I need to grab something quick when I'm out. Usually I plan in advance though and carry some food in my purse. A serving of almonds, a small apple, occasionally a protein bar. There are foods you can carry with you that will not spoil.

It does not matter in the least where you live-- Paris or Paducah, Kentucky. For all of us (wherever we live) it comes down to eating a healthy, well-balanced diet and getting some exercise.

SLIMMERKIWI SparkPoints: (137,682)
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Posts: 21,841
7/12/13 1:01 A

FORGET about the scales - don't keep getting on them. They only upset you, and that really IS NOT the way to gauge success. So long as you eat within your range (and DON'T be tempted to UNDEReat), eat balanced, healthy food, and get the exercise, you will be doing just fine. The weight will take care of itself.

Kris

DRAGONCHILDE SparkPoints: (57,374)
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Posts: 9,661
7/11/13 11:14 A

It takes time to lose weight. Weeks, even months, especially the closer you get to your goal weight. According to your ticker, you have 24 lbs to lose. That means the process will be slower for you now. Whereas before you could expect 1-2 lbs a week, those days are likely behind you. You're looking at more along the lines of 1/2 to 3/4 of a pound weekly. When you reach 10 lbs to go, you're talking even slower... 1/4 to 1/2 a lb a week!

Give it time. It took you time to gain the weight, it will take you time to lose it.

I know it's frustrating when healthy choice don't lead to an immediate loss, but it can take as much as 6-8 weeks for major lifestyle changes to translate to the scale.

Edited by: DRAGONCHILDE at: 7/11/2013 (11:19)
BONNIEBONNEAU SparkPoints: (29,211)
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7/11/13 10:49 A

hi,
I jumped on the scale this morning, and screamed in anger ! not a pound
emoticon

SLIMMERKIWI SparkPoints: (137,682)
Fitness Minutes: (33,189)
Posts: 21,841
7/11/13 5:18 A

So when did you previously weigh yourself? Weight loss doesn't work over-night, and sometimes you are best to step AWAY from the scales for a while. Give things a chance to work properly, much more than a couple days. There are tons of variables with weight, which fluctuates up/down all the time. Things like the amount of sodium you had in your last couple meals; the weight of food still in your system; the time of month; even a hot day can cause you to retain more fluid, as can being on your feet a lot.

Kris

BONNIEBONNEAU SparkPoints: (29,211)
Fitness Minutes: (36,493)
Posts: 1,382
7/11/13 4:50 A

hi,
thanks - I will try to eat more protein , and fiber ..but I really do not understand the fiber topic much,

last night, I got hungry again around 9pm , and had 2 more cups of soup with crackers .;and I went on the scale - not a pound lost !! and I am hungry ! I do not want to eat more - ! augh

will lipo do the trick ?
emoticon

SIMONEKP Posts: 2,558
7/10/13 2:40 P

increase your protein intake and eat a little more, go to the top of your range if you need to so that you feel satisfied.

RUSSELL_40 Posts: 16,826
7/10/13 2:39 P

Raspberries are very high in fiber, if you like them. I always hear that protein suppresses appetite, but find that to be erroneous. Lean meats don't do this for me. However if I eat fatter cuts of meat, with oils, I have no cravings at all.

Most meat comes with fat, but we tend to give the praise to the protein.

BONNIEBONNEAU SparkPoints: (29,211)
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Posts: 1,382
7/10/13 10:10 A

hi,
I think, I will go with ur idea, of doing the kids meals to hold me over , until I can return home; Paris - for some reason , counting calories is not common - like yesterday - you can't see before you order what the damage will be in calories - u find that out on line...and cry
ty
emoticon

ALLANORAH Posts: 38
7/10/13 9:20 A

Honestly, I would play with various lunch options. I get tired of salads very quickly. Various sandwiches are delicious, yogurts, even homemade smoothies can be filling (I've been on a kale smoothie kick lately and I try to up the protein by using pasteurized egg whites in them). Like everyone else has said, it seems like you just need to eat more. It's ok to have 600+ calorie lunch every once in a while...it's not the end of your diet. Eat lighter meals on the days when you grab a calorically dense lunch. If you *have* to eat out, try the lighter options. Familiarize yourself with the menus of places that you might be stopping at. For example, I frequently eat at Dunkin Donuts and I will order veggie eggwhite omelet with a turkey sausage on it. It's delicious and keeps the calories in check. If I go to McDs (American restaurants, not sure what they are like out in Paris), I'll order a hamburger and a kids sized fries (350 calories all together). It's small, but it'll hold me over for a while. Kids sized fries are only 100calories per serving so you could still get the salty/fatty/carby deliciousness you're (or that I am!) craving.

If you still want to keep your salads in, I'd switch to vinaigrettes and then add another snack. Granted, I don't know what kind of dressing you're using right now, but a vinaigrette has fewer calories than the creamy dressings and you could eat more food later in the day.

BONNIEBONNEAU SparkPoints: (29,211)
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7/10/13 8:45 A

i love peaches too !! i can eat 10 a day ! , i did not know, they were full of fiber !!
i really need to learn more !
ty

SLIMMERKIWI SparkPoints: (137,682)
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7/10/13 6:22 A

I LUV fresh peaches. My Dietitian told me that a fresh peach has more fibre than a cooked one. I thought that was kinda strange. Anyway, as far as the beans are concerned, my Grandson doesn't like them either, but if they are pureed and put into casseroles or as a hummus, he will eat them. I often add them to our meals in this way.

You like salads, but are starting to get 'burned out' - well there are loads of various salads for variety. I make a mushroom salad that is JUST mushrooms, chopped up spring onions and some low calorie French Dressing. Capsicum is another - use a variety of colours, slice them and put a bit of French Dressing with them. Potato Salads - use a little mustard in with low fat Mayonaise, and some Spring Onions or parsley. Greek Salad - multi-coloured lettuce, cucumber, sliced red onion and red capsicum, cherry tomatoes, and a little feta, and drizzle a little Balsamic Dressing over it. Then there is coleslaw. Grated Carrot with a little spring onion and French Dressing is also nice. THEN we get onto fruit salads .... yummmmm.

Kris

BONNIEBONNEAU SparkPoints: (29,211)
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Posts: 1,382
7/10/13 6:11 A

hi,
i added everyone as a friend - thank you for all the input

i added a peach today, for more fiber , but i really do not like beans or nuts .

as for salads - i do like them - but starting to get 'burned out " on them , so i am trying to switch them around .

also - yesterday , i had to eat on the run , and i ate a chicken wrap - which i thought was better than a Big Mac. food in cafe's run double , than what u would pay at MCD., now looking at the K cal - that wrap was 648 points !! i messed up big time !! what to eat , when on the run to doc offices , and limited funds , like 10.00 for lunch ??

CHOCOLATECHAI Posts: 503
7/8/13 4:28 P

Others have given you great advice!
my personal suggestions that *work for me* (doesn't mean it will work for everyone)
1) eat on the high range of your cals at least every other day
2) eat protien at every meal. I think it's 1/3 of your plate should be protien.
3) make sure you are eating fats - just healthy fats. and spread them out during the day. fats are harder to digest, so your body is fuller, longer.
4) eat lots of flavor. "hunger" is not just phsyical, when we diet, it is also phsychological. We get to feel deprived, not cause we aren't getting enough cals but "I don't get to eat all teh foods I love!" make sure you are eating things you like, at least 1 day a week or so. make sure your foods taste good. make sure they are presented well.

good luck!

(edit) - oh, i forgot SALADS!!!!!!!!

I'm a big woman (210, now), and am used to eating way too much. my doc suggested that leafy greens, and a list of other lower cal vegies can be added at this stage, without counting. so that if i get hungry, or feel like "god, i just want to eat more" out of habbit, that eating a salad with cucomber, tomato, zuchini, etc. before i eat my meal will help feel like i'm eating more.

granted, i won't be able to do that cheat as I get closer to a target weight, but i've got nearly 100 lbs to go. ;-)

again, goo dluck.

Edited by: CHOCOLATECHAI at: 7/8/2013 (16:31)
ROXIELU0422 Posts: 317
7/8/13 4:28 P

NO PILLS! more protein in the mornings, complex carbs.

ARCHIMEDESII SparkPoints: (142,750)
Fitness Minutes: (213,565)
Posts: 20,960
7/8/13 1:01 P

BONNIEBONNEAU,

Eating more fruit is one way to increase the amount of fiber you eat, but you need to be eating more than that apple. When you eat your salad, try to eat fiber rich greens like baby spinach, romaine lettuce, kale, green leaf lettuce, Boston lettuce, etc... all of these greens are high in fiber. Do you like beans ? beans are another excellent source of fiber. Make a three bean salad. add some garbanzo beans to a salad. Eating a high fiber cereal in the morning is another way to increase fiber. Museli is high fiber. just watch the portion because it is high in calorie. You can also add some fresh blueberries or raseberries for more fiber to your cereal too.

there are also many high fiber breads you can eat too. Do you like pumperknickel or rye ? both have good amounts of fiber.

These are simple things you can do that will help increase the amount of fiber that you eat, which in turn will help keep you full for longer. Weight loss isn't just about eating less, it really is all about eating wholesome foods that nourish our bodies.



KNUCKLES145 Posts: 13,387
7/8/13 8:43 A

for me the key is protein. If I don't have protein for breakfast, forget it. I am going to be "starving" the rest of the day.

also, I do best with having 5 or 6 "mini meals" through out the day.

RUSSELL_40 Posts: 16,826
7/8/13 7:43 A

Your range is 1200-1550, not 1200. Don't take pills, just eat more. You can eat 1400 a day and stay in range.

Split up your meals and add a 200 calorie snack if you want to, or just add 70 calories to every meal. If you are losing steadily, an extra 200-300 calories won't be much of an issue. Try it and see what happens.

CMCOLE Posts: 2,667
7/8/13 7:40 A

As others have said - 1200 is the minimum.
If you're active, you definitely need more.

And, also (as said) not all calories give you the same satisfaction level.
Experiment with lots of vegetables and things like that to keep that feeling of fullness.
Nuts or seeds added to salads (or ground and used to coat things like chicken) also are great.

BONNIEBONNEAU SparkPoints: (29,211)
Fitness Minutes: (36,493)
Posts: 1,382
7/8/13 7:34 A

thank you everyone for ur comments - and i have tried to increase the fiber .; like green apples

and now, i am bringing a salad lunch to work ..

dinner , i try to keep it normal - but should i switch to eat lighter ??

then a snack at 9PM ??
. emoticon

MIMAWELIZABETH SparkPoints: (272,927)
Fitness Minutes: (112,615)
Posts: 13,923
7/8/13 7:28 A

Please read more of the SparkPeople nutrition articles - 1200 calories is the absolute minimum amount of calories a woman should eat (for men, it's higher). If you eat too few calories, your body reacts by slowing down your metabolism and hanging onto every calorie you eat.

At your current weight, your BMR (Basal Metabolic Rate) is at least 1250 calories a day. That means you burn that many calories just by being alive, breathing, sleeping, etc. When you add in your daily activities, plus your exercise, you see why 1200 calories is recommended.

Basically, at the most cellular level, your "body" needs to know it's safe - that it's going to receive the food it needs. The Spark articles have a wealth of information about balancing your nutrients, and countless other topics, for losing weight in the healthiest and safest ways.

Best wishes on your Spark journey! emoticon emoticon emoticon



NIRERIN Posts: 12,024
7/8/13 7:22 A

the other thing is that all calories are not created equal and calories don't work for everyone the same way.
i'll use chips as an example. you can divide up a chip that is 170 cals a serving have two servings for breakfast, two servings for lunch, and three for dinner and be at 1200 cals for the day. but it's quite likely that that 1200 cals of chips [an extreme example i know, but the idea is the same] isn't going to fill you up at all.
and beyond that there are some foods that just don't tend to fill people up [cereal is another common one], certain foods fill people up differently. eggs are a good example. some people find them filling, others find themselves just as hungry as they were before they started eating the eggs. you have to figure out this personal aspect for yourself for what works for you.
the other thing is that your goals show you have about 25lbs to lose. while it seems like a lot to you, in terms of excess fat on your body it's not very much. so make sure that you haven't set your goals to lose 2lbs per week, but more like 1lb if this is just the first 25 of a larger goal, or 1/2lb per week if the 25lbs is all you have to lose.

ARCHIMEDESII SparkPoints: (142,750)
Fitness Minutes: (213,565)
Posts: 20,960
7/8/13 5:52 A

You definitely should NOT take a pill !!

If you're hungry, I agree, 1200 calories may not be enough to sustain your active day. Are you very active ? If so, then you need to eat more. 1200 calories is considered the absolute minimum an adult woman needs to ensure she gets all the vital nutrients and minerals to sustain her day. Eating less will not speed up your weight loss. I know this is going to sound strange, but a person has to eat in order to lose weight. Eating too little can hinder your weight loss because you're forcing your body to decide which is more important; having calories (energy) to keep your heart/lungs functioning OR having calories to go exercise.

I can assure you that your body doesn't care if you're trying to lose weight. All your body cares about is having enough calories to keep your heart pumping. And if you don't get enough calories, your body will compensate by slowing down all your other biochemical processes. In short, eating too little can cause your body to conserve fat, not release fat.

Why are you hungry ? You probably cut your calories too drastically. If you were eating 2,000 calories per day and now you're eating 1200, your body is wondering where that other 800 calories is. Also, what are you eating ??? Are you eating enough fiber ? Fiber is filling. So, if you want to be more full, make sure you're eating enough fiber as well as a bit of protein.

It does sound like you cut your calories too far too soon. I know we'd all love for the weight to be gone the minute we decide we want to lose, but it's not that simple. You didn't gain the weight overnight, it's not coming off overnight. Good nutrition is what takes the weight off and keeps it off.

If you've been yo yo dieting for years (like many of us here on SP), that's the reason it's so hard to lose weight today. Each time you gain, lose and regain the weight, you teach your body to conserve fat. Stop with the fad diets and gimics. Eat a healthy, balanced diet and get a little regular exercise. With time, you will lose weight, but yes, it's probably doing to take a lot longer now than it did when you were younger.

Take the weight off slowly and it will stay off. No pills necessary. Weight loss really is about eating RIGHT, not eating less.




SLIMMERKIWI SparkPoints: (137,682)
Fitness Minutes: (33,189)
Posts: 21,841
7/8/13 5:12 A

NO you most certainly SHOULD NOT take a pill!! You are hungry at 1200 calories, so eat more. 1200 calories is for an average weight woman who is sedentary. You are getting exercise, I couldn't access your Nutrition Tracker to see if there were any clues there, but at 1200 calories it might be that you aren't eating enough protein, or fibre, or healthy carbs (not processed) or fats, altho' as you are in Paris (lucky you) I doubt that the latter would be a problem. Just incrementally increase your calories until you find what works for you. Also, make sure that you eat ALL your meals, and aren't tempted to skip. It might be that you need slightly smaller main meals and include 2-3 snacks.

Kris

BONNIEBONNEAU SparkPoints: (29,211)
Fitness Minutes: (36,493)
Posts: 1,382
7/8/13 5:07 A

hello,
i am confused about how bodies work ( or the lack of mine working right) if i eat within my assigned range ..why do i still feel hungry ??

i am trying to restart my goals - and really lose these pounds - started to track my walking - which is a lot in Paris

but i still feel hungry?? should i take a pill ?, which one ?

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