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    CHARLIE-B   37,237
SparkPoints
30,000-39,999 SparkPoints
 
 

I Have Questions and Need Answers?


Wednesday, March 28, 2012

Letís talk about the real things we should be talking about. Not just talking to be talking. Donít get me wrong I love the support everyone shows on SP but we all need answers. I have been on SP for over 4 years trying to find the answers and I have learned a lot but, IĎm still looking for more.

These are a couple of things I have noticed that happens to me:
1) If I drink decaf or regular coffee in the evening I lose a lot of water weight within a couple of hours after drinking one or two cups. Thatís after drinking at least 64 oz of water a day.
2) If I donít get enough sleep, I donĎt lose weight.

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Can you eat the amount of calories that is recommended for you to have so your body doesnít think you have cut your throat and trying to starve it to death?

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Are you exercising you muscles (strength training) so you donít lose lean muscle instead of fat?

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Do you know what your BMR is so you can add your calories burned from exercise and take away the calories you eat so you can know if you have a calorie deflect or not.

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Charlie
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Member Comments About This Blog Post:
MT-MOONCHASER 3/29/2012 11:13AM

    I have no trouble reaching the minimum calories Spark recommends for me -- I have a problem staying under the maximum. My range is 1200-1550, most days I eat in the 1700 calorie range. I guess I don't have the "diet mentality".

As for the BMR, just google Harris Benedict Formula and fill in the requested information to find your BMR minimum and adjusted for your activity level. Looking at several sites, I found that this site

http://www.daveywaveyfi
tness.com/nutrition/how-many-ca
lories-should-i-be-eating-harri
s-benedict-calculator/

had the most concise and easy to follow instructions. You do have to do your own calculations instead of plugging them and pushing a button... Note that there are separate equations for men and women and using US or metric units.

I hope this helps answer at least one of your questions.

If you go to the Spark "Healthy Lifestyle" tab and look under the "Nutrition" tab, there is a category called "Calorie Calculations" which explains how Spark comes up with your recommended calorie guidelines. It's quite interesting.

Pay attention to the paragraph at the bottom of the page -- it is very important to remember that information contained in it!!

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Comment edited on: 3/29/2012 11:26:43 AM

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TRESSWANN 3/28/2012 7:26PM

    As to the calorie range, learned this ages ago from weight watchers because I was aghast at the amount of food, you really need to eat within a range or your body doesn't realize it's not starving and holds on. I have heard and seen it so many times there - once people go for their points they lose. I have a problem with it too! Someone in SP turned me ontoi Martha Beck, I took her out from the library first. She has some very interesting thngs to say about weight and our relationship.
Coffee is a diuretic which is why you lose the water weight.
Strength training definitely. Cardio alone doesn't do it.

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CHARLIE-B 3/28/2012 5:21PM

    Thank you DIVEGODDESS,

I need all the feed back I can get on the calories especially. Can you recommend a good place to get the BMR, for maintenance calories. I've been getting such a wide range and I'm not sure what I should aim for.

It's great to know that we can also increase muscle after 50 for sure. I sure hope it tightens up the skin too!

Hugs,
Charlie

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DIVEGODDESS 3/28/2012 10:52AM

    Charlie, the calorie range SP recommends is very low for some people. When I was trying to lose weight, SP recommended 1200-1550 but I had to increase it to 1800 for me to start losing. I also can~t use to BMR (that's also an estimate) because to get a deficit I would have to eat less than 1200 calories but I find what works for a lot of people is to find your BMR, get your maintenance calories (I multiply by 1.55) then subtract 15%. I have to eat more than recommendations or deficit to lose. Everyone is different.
We actually start losing muscle after 40, so you have to keep up the ST, but we can also increase muscle after 50, I did!! I also have to make sure I get enough protein to maintain muscle.

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CHARLIE-B 3/28/2012 10:25AM

    Thanks TRESSWANN for your comment.

I don't know all the answers. I do those things but I can't seem to eat enough calories in a day according to what SP recommends.

I just can't wrap my head around eating that much. The dieting thing is just to ingrained in my head for one thing and I'm afraid if I do I will gain instead of lose.

As for strength training, I just started using my Bowflex after reading that if you just doing cardio you will lose lean muscle. I have been doing Callanetics though. Callanetics exercises tighten and reshape your body while increasing strength, flexibility and body alignment. But, I need to build up muscle that I have lost. After 50 we all start losing muscle mass little by little.

Hugs,
Charlie

Comment edited on: 3/28/2012 10:28:28 AM

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TRESSWANN 3/28/2012 5:14AM

    Great questions and I have a sneaking suspicion you know the answers? Thanks for raising them

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