You're spark page is set to private, so we can't see what sorts of foods you've been eating. While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of the right food. QUALITY of the food you eat not only has an impact on your health, but your waistline too.
Have you been tracking your food ? In order to truly gain 4 pounds of fat over would have required that you over ate at least 14,000 extra calories. one pound of fat = 3,500 calories. Can a person gain four pounds in 4 months ? Sure. we've all done it. If you haven't been tracking your food, it's easy to overeat.
However, if you have been logging your food and you have been doing your best to eat right, then that four pound gain may be nothing more than water retention. Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days. I can easily gain or lose 3-4 pounds in a day because of a shift in my water weight.
If you don't want to make your spark food diary public, could you give us a rough idea of what you've been eating ?
Fitness Minutes: (32,621)
21,429 10/13/13 1:54 A
Hi - Itt might be that by trying to get down to 1550 calories, you are dropping too many at once, or dropping the wrong sorts of food.
Take a look at your nutrition tracker (assuming you use it, and if you do, if you open it, we can give you better feed-back) and see where the calories are coming from, and look at the pie chart. Does your nutrition resemble that? It doesn't have to be exact, but it is a rough guide.
It may be that you MIGHT be able to afford to drop some fats (go for the unhealthy type first) and increase protein. Calories per gram of fat is more than per gram of protein.
Take a look at your carbs - do you eat processed carbs? If so, if you reduce those and increase the whole-grains you might find that you can reach the calorie goal. Another one to work on is your fruit/veges intake. What do you snack on? If you use pieces of apple, or pieces of pear, rather than muffins, ice-cream, sweets, etc. that you will you a good chance of reaching your calorie goal, too!
If you use a large dinner-plate, try downsizing it, and don't go back for seconds. That in itself can ditch a lot of unnecessary calories.
Do you drink soda? Alcohol? If so, limit those, too - they are empty calories.
What-ever you do, make the changes slowly - it kinda tricks the mind and you are less likely to notice it.
Are you tracking your foods? If you make your Sparkpage public and make your tracker public, we could take a look at what you're eating and offer some suggestions.
You can't wait for inspiration. You have to go after it with a club. -- J. London
Started DASH Diet Weight Loss Solution (book by Marla Heller, M.S., R.D.) on 3/8/2013. Lost 40 lbs total and reached goal weight on 10/23/2013. Practicing maintenance (through setbacks) with commitment and enthusiasm!
Fitness Minutes: (1,947)
10/13/13 1:29 A
help I've gained 4 pounds since july7. I've been eating about 1900 calories a day and exercising 4days per week.I can't seen to get my calories down to 1550 my goal. I'm really depressed bout weighing 182 pounds at 5'4'.
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