When I started Spark I went cold turkey, I went from whatever I was eating daily (3000+) to 1200-1550. Bam. Just like that.
Hooooboy yes it takes some getting used to. And it is not necessary to do this - others are more comfortable easing their range down slowly - I was too impatient to spend the time "easing in" to this - but it's a "to each their own/whatever works for you" situation when making this decision.
What helped me a LOT was immediately eliminating
- all canned beverages (pop, sweetened ice tea, etc)
- all fast food
And what helped me manage this drastically reduced calorie range was paying very close attention to "quality nutrition" - TONS of veggies, lots of fruit, half-portions of starches (i.e. 1 slice of toast, not 2. half an english muffin. 1/2 cup pasta. 1/2 cup rice), and making sure I had LOTS of protein (yogurt, eggs, lean meat, tofu, tuna), especially early in the day. I found that a veggie-laden egg omelette or a bowl of yogurt with fruit and oats would keep me full for hours.... whereas toast and jam or a bowl of cheerios would leave me starving by 10am.
Also what helped me was setting aside some calories each day for a "treat" - 200 calories give or take, for a small bowl of ice cream (1/2-3/4 cup) or some nice cheese and a glass of wine, or a homemade cookie....... knowing I had this "treat" waiting, would enable me to say no to other diversions and temptations during the day.
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 172.5