I'm just checking in again... I tried, but I can't access your Sparkpage. I know it's hard to keep going, and it's easy to get discouraged when we don't get the results we want or go off-track - I know that because I've gone through it myself dozens of times!
I hope you'll find what you need to make it happen for you; if you want to try again with us, we'll welcome you back. Take care, Elizabeth ~
I've reset my calories to stay between 1200-1600 a day. I think with my activity level, I really don't need more. If I see where I need to add more, I will. I want to be as healthy as I can as well as lose weight.
689 Days since: No More Scales
Fitness Minutes: (110,250) Posts: 13,588 10/27/12 12:58 A
Hi Vicki ~ I hope you'll help to keep our team humming! Research shows that people who connect with others - for example, reading and posting on message boards - are much more likely to stick with their programs and reach their goals.
About your food plan ~ I'm not a dietician, but from my experience and what I've read, I strongly recommend you eat a higher number of calories each day - much higher. It will help you stay on track and reach your nutritional goals; but most of all, you need more food (fuel) for your basic well-being and health.
Experts say the absolute minimum ANY woman should eat is 1200 calories a day; otherwise, your metabolism will be affected. Your body will go into "starvation mode," slowing down its fat-burning process, and holding on to as much fat as possible. However, when you do eat more, your body doesn't return to its original metabolism, but stays slowed down. This is why people who Yo-Yo Diet find it harder and harder to lose weight.
Staying as low as 1400 calories a day simply isn't enough for your body to function. The minimum a person needs at your weight - even at a low level of fitness - is 2000 calories. That doesn't even take into account the calories burned during exercise. Although, how many calories we "burn" even at the highest cardio are low in comparison to what our bodies need just to breathe, sleep, sit up, stand up, talk, eat and digest.
Here's a coincidence: we're EXACTLY the same age AND weight!
Over the past three years, I've slowly reduced my daily calorie goal from 2800 to 2300, dropping 100 calories every 6-9 months. In that time, I've gone from 297# to 254# - not in a straight line, but fairly consistently. This is what I mean by taking it slow. If I didn't have the freedom and flexibility to eat naturally, and work in splurges (which are also very natural), I know I would gained instead - as I did 6 years straight before Spark.
For portion control, as well as learning the nutritional content of your food, the nutrition tracker makes it easy. Every day, I try to get to the food tracker around Dinner. I enter my food-so-far, so I can see where I stand. This helps me to choose my food for the rest of the day. I see what I need, and experiment with different combinations of what I'd like to eat (and have in the kitchen) to reach my daily goals. This gives ME the "Power"!
For example, if I need more calcium and protein, but have enough carbs, I'll eat cottage cheese. If I need fiber, but already have enough fat, I'll eat fiber cereal with skim milk and fruit. It may seem confusing, but with practice. it comes very easily to mind. That's another thing: explore SparkPeople, and try the different sections. Don't worry about being "skillful" - there's nothing you can do that can't be undone or deleted if you want.
We talk about building a healthy lifestyle. Please ask yourself this: Can you do what you're doing now every day for the rest of your life?
Another long post... Sorry to take up so much of your time again!
I feel adamant about knowing you can reach your goals this time; but it's better for you to go much slower - baby steps, baby steps...
Thanks Elizabeth. I'm needing to stay at a lower calorie range (1000-1400) because I need to practice portion control. I stay within those ranges most days, but I'm having to adjust my portions now to allow more food within those calorie ranges so I don't get hungry later in the evenings.
689 Days since: No More Scales
Fitness Minutes: (110,250) Posts: 13,588 10/26/12 7:39 A
We've "met" before on Spark - I'm glad to see you back again, and still working on a healthier lifestyle. Fact is, we're ALL works in progress, with many ups and downs ahead of us. Weighing-in IS the easiest and quickest way to check progress; but in my opinion, it's also one of the WORST!
I know what you mean about gaining even while you're honestly trying to and working on losing weight. It's the emotional part that always trips me up, and that situation will never be "cured" or "solved"; so I'm learning how to live with the Roller Coaster of Life without using food for pleasure and comfort.
Let me explain what I do - it's really helped stabilize my life.
My number one tool is the food tracker. First and foremost, I honestly track ALL my food, no matter what. I don't follow any meal plans - that's just more for me to self-sabotage. I set my calorie and nutrition ranges very generously - higher than the formula that Spark uses to figure out the numbers.
I work to stay in my ranges, aiming to have all green dots on my weekly average reports. I don't concentrate on calories - the nutrition factor is more important. I focus on getting enough protein, fiber and calcium each day; plus TRY to stay below a maximum for carbs and fat, and within a calorie range.
Why it's working for me: *I* control what I choose to eat.
There's plenty of flexibility, so I can have extras and don't feel deprived. By planning ahead, I can have big splurges (like at a Vegas buffet), and easily work them into my overall food plan; and if I DO "splurge" (meaning, binge) without planning in advance, I can use the tracker to work it in afterward.
With my focus on getting enough nutrients, being flexible, and working WITH my emotions and mental compulsions, I've been able to create a fairly stable relationship with food. Spark has also helped me learn about myself, so I'm able to openly talk to and explain my needs to DH - AND ask for help.
Having higher ranges works perfectly for the mindset of developing a healthy lifestyle, and giving ourselves time to make the desired changes. Also, pounds lost slowly - and lost as a natural part of our every day life - are far less likely to be regained. I hope you find the support you need here!
I was a member of sparkpeople a couple times under different user names but since menopause, my thinking gets all screwed up and I let emotions get the best of me. So I end up dropping teams or leaving sparkpeople completely. But I'm back to stay this time, no matter what til I lose this weight. ******************UPDATED 10-27-2012******************** Ok, I had these big plans and guess I'm trying to do too much all at once. So here's an update on what I will be working towards now and hope with everything I have in me, I can stick with. I went back to weighing and will weigh once a week instead of daily, starting tomorrow. After 30 years of weighing daily; going cold turkey just isn't going to work for me. So it'll be once a week for now. I plan to do a modified low carb plan. That means I will basically be giving up 98% of the junk carbs but allowing the veggie and fruit carbs that most low carb plans frown on. For now I'm going to allow myself the 150 grams of carbs a day maximum but work to keep it lower. In the past this would have me so frustrated I'd say to H*** with it and leave sparkpeople. That's not happening this time. I'm determined, come h*** or high water, I'm going to stick it out and do my best each day to eat in moderation of whatever I do eat and get in 30 minutes of some form of exercise and over time maybe add a little more. There will be days when I'm very active and then there will be days where I do good to get in the 30 minutes. It is what it is. All I can do is what I can each day. I know this is a process but it looks like I could find something that would "click" for me and not be so friggin' hard. But I'm not leaving and each day I'll do the very best I can.
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