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How much is enough?



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SPARK_COACH_JEN
SPARK_COACH_JEN's Photo Posts: 55,252
2/16/14 2:20 P

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The previous poster has given you some great advice. The best way to lose weight and keep it off for good is to establish habits you can live with for the rest of your life. So if it's not sustainable, I'd evaluate your program again to decide what changes you need to make. I also agree that 1500 calories sounds low for the amount of exercise you're doing. What calorie range does your SparkPeople program suggest? How long have you been following this program and how much weight have you lost during that period?

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


ARCHIMEDESII
ARCHIMEDESII's Photo SparkPoints: (136,626)
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2/16/14 2:19 P



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LORNALARSON1,

If you find that you're not losing weight, the problem isn't with the exercise you're doing. The problem is your nutrition. When it comes to gaining or 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 eat right first.

You don't have your food diary posted, so I'm not sure what you've been eating. What people don't realize is that weight loss isn't just about cutting calories. While it's true that most Americans eat too much and need to eat less, they are eating too much of the wrong food and not enough of the right food.

QUALITY of the food you eat has a huge impact not only on your health, but your waistline too. If I were to go back in time and give myself one piece of advice that would help me lose weight, it would be to increase the number of servings of fresh fruit and veggies I eat. For optimum health (and weight loss), a person should eat 6-9 servings each and every day.

So, if you haven't been eating enough fruits/veggies, I am going to encourage you to increase the number you eat each day.

Also, depending on how many calories you burn with exercise, you may not be eating enough. Eating too little combined with the extra exercise can hinder your loss, not help it. I know this is going to sound strange, but a person needs to eat in order to lose weight. If you're eating 1500 calories per day and let's say you're burning 500 per day with your workout, that means on some days, you'll only netting 1,000 calories. That's not enough calories to sustain a healthy adult woman. You're starving your body of the calories and nutrients it needs to function properly.

And well, if you find that you can't sustain your workout, then it's time for a change. Exercise must be sustainable because we don't stop exercising once we've lost the weight. In order to maintain our loss as well as our good health, we need to be active in some way for our entire life. If you're getting bored, frustrated, burned out... eventually, you'll end up injured. And that's no good.

Why are you exercising ? If you're exercising just to burn calories, then you're exercising for the wrong reasons. Time to re-evaluate your fitness goals because they should be separate from your weight loss goals.

I know most people exercise in hopes of speeding up their weight loss, but many of us will tell you that that doesn't work. Unless you plan on exercising for 4-6 hours a day, exercise will not speed up a person's weight loss.

Weight loss is nothing more than a byproduct of a healthy life style. If you're eating right, watching your portions and getting a little regular exercise, the weight will come off on its own. Because exercise isn't just about burning X calories in Y time. Exercise should be fun. And if you're not having some fun, time for a change.






DROPCONE
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2/16/14 1:29 P

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If you can't sustain that level of activity, and it is no longer enjoyable to you, then you do need to shift your thinking, I think.

You are doing a lot of exercise, but it is said that losing weight is actually mostly nutrition. Unless you are older, very short, or sit down for all of the rest of the day, 1500 calories a day may actually be too little for the level of activity you describe. In any case, the trick to losing weight is to create a SMALL regular deficit between what your body needs and what you eat OVER TIME. Large deficits work only in the short term, and can cause you to actually hold onto more weight over the long term.

I would do two things in your shoes. First, I'd start paying more attention to nutrition, making sure that your carb/fat/protein ratios are close to the 50/30/20 general recommendations.

Second, I would change up your exercise routines and try to figure out how to get more benefit in less time. Since you have a personal trainer, I might ask them about it. Then you could free up some time for other things & you won't feel like your only hobby is losing weight. (I'd keep the yoga class, though. I like yoga!)

You can do it!

My Sparkpage is set to private, but I'm open to SparkMail!
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"People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." - Zig Ziglar


LORNALARSON1
LORNALARSON1's Photo Posts: 27
2/16/14 8:38 A

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I take a Bodyworks + Abs class twice a week, Zumba twice a week, Yoga, personal training twice a week, cardio 30 minutes a day, and I'm aiming for 150O a day diet. I wear a Fitbit.
I am losing very slowly. It feels like losing weight is a full time job and I'm borderline obsessed with it. For 10 years the scale has stayed the same... So I feel that unless I stay obsessed, the missing ingredient before, I won't ever change! But there isn't much room in my life for anything else other than "losing weight". This level of intensity isn't sustainable. Am I going about this wrong? Or is it right I just need to shift my thinking?



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