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Exercise and Caloric Intake



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NANLEYKW
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5/8/13 12:28 P

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If you're not thirsty and your urine is pale yellow, then you're drinking enough water, even if it isn't the "gold standard" of eight 8-oz cups a day. :)



178 Days until:  Chicago Marathon
 
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BLOOGRL
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5/8/13 9:06 A

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Well, if I'm only "drinking to thirst", since I cut down so much on my salt-intake, the most I ever care to drink in a day is maybe 2 24oz water bottles. I never drink anything other than water, even before I started this.

First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


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DRAGONCHILDE
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5/8/13 8:44 A



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I'm sure the water didn't hurt your friend, but it didn't make her lose weight, either. There is no need to force down that much water, especially first thing! You need to drink to thirst throughout the day, and follow your urine color and thirst to tell you how much to drink.

If you're replacing caloric beverages with water, yes, that will cut calories, but the water itself won't make you lose weight.

Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/


 current weight: 186.4 
 
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BLOOGRL
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5/7/13 8:48 P

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Lol good to know. Well I just got in a half hr of strength training and drank 96oz of water today. I forced it down since I woke up this morning since a friend told me that's what helped her lose a lot of her weight (She's pretty small now, but used to be about a size 18 in high school) besides her diet. I'll be sure to keep at least 64oz in me from now on and TRY not to let the OCD overcome me of weighing myself so much. It's become...part of the "routine" though; the obsession. I'll try not to do it so much though. I DO do it at the same time though on days I am weighed

First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


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ANARIE
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5/7/13 12:43 P



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The exercise you did yesterday is NOT what changed the scale today. That's not how it works. The reason you weigh less today is that you peed more yesterday. (Sorry if that's too blunt.) You got rid of the last of the water retention from your period. The next time you do extra exercise, if it's at a different point in your cycle, you'll likely see a gain the next day from water retention in the over-worked muscles.

What you weigh today is NEVER the result of anything you ate or any exercise you did yesterday or the day before. (Unless it was something physically heavy like watermelon and you haven't used the bathroom yet.) Your weight, or at least your body fat, on any given day is a result of what you did weeks before. If you get in the habit of looking at the scale and thinking it's showing the results of what you did the day before, it will drive you crazy. You will get frustrated and quit. Try really, really hard to look at the scale only once a week, at the same time of day on the same day of the week, and compare it to your weight 4 weeks back. If you go day-to-day, you're going to end up reacting to water instead of fat and get discouraged from doing the right things.



 current weight: 132.0 
 
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BLOOGRL
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5/7/13 10:37 A

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Woo! I just wanted to say I made it over that hump this morning and am finally at a 14lb loss. I guess that extra boost of exercise yesterday helped. Today, I'm going out to buy some lower-weighted dumb-bells to start strength training with as well because I found the videos on tips for how to do them. I think they'll really help get rid of some of the extra flab. :) Thanks for the help/tips so far, guys! I'm loving this.

First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


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NANLEYKW
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5/6/13 11:10 P

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Bloogrl, thanks! I started really focusing on losing weight at the end of June, so it's been about 10 months now. And it sounds like you're doing great, too, so hang in there! :)



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BLOOGRL
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5/6/13 10:42 P

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Nireren, unfortunately, I am much, much bigger than 200lbs. If you're correct about it going in 350 calorie increments...then maybe I either estimated the second number incorrectly or I really do need to go back and try to reset it.

First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


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BLOOGRL
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5/6/13 10:39 P

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Wow! Thanks for the info, Nanleykw. I guess it just seemed to be working correctly cuz the first couple weeks the weight came off splendidly at first. I'm much larger than you were/are so I think mine should be coming off faster, but that is a really good idea to keep in mind. Also - a big congrats to how much you've lost :) So how long did it take you to lose that much?


First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


 Pounds lost: 60.0 
 
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NANLEYKW
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5/6/13 10:27 P

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Just to respond to your question about whether 1500 calories is too much to lose weight.... When I started, my range was 1200-1550, and I kept to the lower end (but never below 1200). I lost weight well for a while and then kind of stalled, so I started eating toward the upper end and the weight started coming off again. I'm now almost 70 lbs down, very close to goal, and my range is 1500-1850 (assuming burning 800 calories/week). I used to eat at the lower end, but now stay closer to the middle and am still losing at least .5 lb/week (which is about the most I should be losing, with only 5-10 lbs still to go).

So bottom line, yes, you can absolutely lose with that intake!



178 Days until:  Chicago Marathon
 
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NIRERIN
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5/6/13 10:25 P

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i'm not saying you made it up, what i am saying is that spark ranges are 350 cals wide. 1200-1550 is the lowest range you can get. if your range starts at 1200 and ends before 1550, that means that somewhere, somehow you managed to hit the wrong button somewhere and changed those goals. i am not saying you did it on purpose, just that is if that is what is actually showing, it's incorrect and you need to go back and reset everything in case you changed other numbers when the calorie change happened.
and if you weigh over 200lbs, you can probably manage 2lbs per week for a bit. but if you're already under, you likely will need to start scaling back your loss per week to at least 1.5lbs per week.

-google first. ask questions later.



BLOOGRL
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5/6/13 10:15 P

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Oh...I guess I very clearly didn't know what a "plateau" was lol..thanks for clarifying, guys. Also, on my spark goals...it was to lose 2lbs a week I set it for, so....I promise...that IS my range. I get nothing out of making that up lol

I guess I'll just have to look for different ways to add in a wider variety of nutrients. I get quite a bit of protein, calcium primarily from my skim milk from breakfast, and I eat vegetables every night at dinner as a side. Do you guys have any suggestions on healthy meats for dinner? I've been primarily eating chicken breasts for dinner. Also, is it healthier to bake it or grill it? I've never grilled before.

First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


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ANARIE
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5/6/13 9:57 P



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1) Plateaus are measured in months, not days or weeks. If you had lost NO weight since April 1, it would still be a bit early to call it a plateau. Weight loss never happens in a straight line.

2) You're not "recovering" from your period weight. You're just learning your natural weight pattern. Never look just at the previous week's or day's weight. If you want to know whether you're probably losing or gaining fat, look at your weight 28 and 56 days ago. The only thing that matters is fat, and fat is only about 1/4 of weight. Weight is fat plus water, weather, hormones, and a hundred other things that don't matter at all. Unfortunately, we don't have an easy, direct way of measuring fat without those other things. But looking at change in weight over the LONG term gives us an approximation. Watch what happens every month, and after a while you'll learn that a fluctuation of X pounds is perfectly normal and will go away as suddenly as it comes.

3) You're not eating enough. It doesn't matter whether it affects your weight loss (although it probably will slow you down.) What matters is that it will harm your health. The reason that there's a minimum calorie limit is that a woman generally can't get enough calcium, protein, vitamins, fiber, and other nutrients out of any less food. In fact, you have to be a pretty expert dietitian to develop a menu plan that hits all the targets out of 1200 calories. Most women need closer to 1500 to get good nutrition. You haven't hurt yourself yet, but you're going to have to limit your calories for a year or so to get to your goal, and if you're getting too little calcium and protein and iron, etc all that time, you'll get sick before you get there.

4) It should NOT be coming off any faster; in fact, it's probably coming off too fast. Unless you weigh well over 300 pounds, you probably need to adjust your expectations. You can't lose any faster without hurting yourself, and it will probably slow down soon. Losing too fast puts you at risk for gall bladder and kidney disease, and makes it almost certain that you'll burn out before you get to goal and/or gain it back quickly.

You didn't gain three pounds a week for months on end, right? The nature of the human body is that it loses weight much more slowly than it gains, and it doesn't gain all that fast.



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NIRERIN
Posts: 11,523
5/6/13 9:48 P

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first of all, 1200-1485 isn't a spark range [unless the diabetic plan is calculated differently than the regular, which i don't think it is.] so that means that you manually went in and changed your goals at some point. so head back to your start page. make sure your weight information is current and that you're trying to lose about a pound a week. save it. then adjust your calories burned per week to reflect the exercise that you are doing. save it. then look at what your ranges are and go by those ranges.
also, edit your nutrition goals to start tracking things like calcium, iron and a variety of those sorts of things. then look at your ranges and where you are getting. because the issue with only getting 1100 cals in is that you likely aren't getting anywhere near where you should be on those nutrients. that is why the floor for women is 1200 -it's basically impossible to get the things you need in fewer calories.
a plateau is also being at the same weight for six weeks. bobbling a few pounds around your menstrual cycle is just typical bobbling. it's very rare for someone to lose in a straight line. most people gain a few, lose a few, and bobble around, especially because a 5lb variance in your weight is entirely normal. and that's for everyday. which is why you have to look at your weight over a few weeks as a general trend rather than just one weigh in.

-google first. ask questions later.



BLOOGRL
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5/6/13 9:44 P

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I meet your protein suggestion...but 1500?? That seems like a lot to come down in weight. I'm not as disciplined in the exercise department as I am in the caloric-intake department. As for my metabolism, I am taking raspberry ketones everyday, which is supposed to help boost your metabolism. Won't it take a lot longer to lose weight if I go all the way up to 1500 calories?

First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


 Pounds lost: 60.0 
 
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KYLAR_STERN
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5/6/13 8:53 P

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You need a heck of a lot more calories than 1100. I'd reccomend you shoot for 1500 and then see from there. You'll probably be better off even higher than that until your weight starts coming down more. Be sure to eat enough protein (bare minimum 70 grams, preferably 100) and don't think fats are the devil. They assist with many necessarily body functions and also really help you feel full. When you don't get enough calories, your body honestly has a "starvation mode." It sounds crazy but your metabolism slows way down and your brain sends fewer and fewer hunger signals (since it thinks there's no food to be had anyway). This is what causes most people's plateaus.

I'm 5'8" stinks being shorter
Summer 2011- 215 lbs. Peak weight
Christmas 2011- 200 lbs
Start of summer 2012- 170 lbs
September 2012- Made my goal of competing at feather weight for Bjj (under 149 with a little water cut)

Now I'm just trying to maintain around 152ish to leave me in easy cutting range. Also trying to relax and eat more like a normal person now, balancing enjoying life and staying healthy.


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BLOOGRL
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5/6/13 8:38 P

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So, as you can tell, I'm...very large. I've been incorporating exercise and a low-calorie diet (Always staying within or below Spark's suggest carb range, in the protein range and always WAY below the fat gram range). Lately I've been averaging approximately 1100 calories or so without feeling too hungry after, but eventually even comfortable. My question is..Spark suggests I intake between 1200-1485. With my exercise (usually low-key stuff like dancing for 20-25 min every other day, only taking stairs at work, etc)...or for instance, yesterday, I walked about a mile...with my exercise and caloric intake...is this helping or hurting my weight loss? I can't seem to recover from my period weight gain 2 wks ago :( I'm still 1lb away from getting back down to where I was PRE-period. It's really bringing me down.

Could this also be more of a plateau period? I started April 1st so today would be my fifth week in my weight loss journey with only a 12lb loss. I was at 13 before my period and feel that with as big as I am, it should be coming off faster. Also, I do not have any thyroid problems.

First Goal Weight: 260lbs
***Reached October 17, 2013

Second Goal Weight: 200lbs

Third Goal Weight: 160lbs

Much Love & Happiness To You On Your Journey.


 Pounds lost: 60.0 
 
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