When I input my current and goal weight, the spark goal set my minimum daily calorie goal at 1310 calories. It seems really low, but I'm having trouble reaching even that. I'm usually getting anywhere between 430 and 1290. I managed to get over 1310 only three times in the past two weeks and am so far continuing to lose weight. -_-
Consistency - Not missing workouts. Consistency plays a major role in making quality gains.
Progressive Overload (that's using bigger weights and/or more repetitions of the exercise) - You must get a lot stronger than you are now. No exceptions. There is no "easier" way to build muscle.
Good Tools - Using the best possible exercises, when possible. The better your tools (exercises), the better your results.
Patience - Gains take years, not weeks. Look 2 years down the road, not 2 weeks. You can make amazing progress in 2 year's time, so dedicate yourself to sticking with a plan." - from an article by Steve Shaw
If you like whole grains, they're a great way to boost calories with complex carb's instead of simple carb's (like sugar and white bread) or fat. Triscuits Low Sodium Crackers, Mini Shredded Wheat, brown rice cooked in fat free broth, and multi-grain bagels are some of my favourites.
Living peacefully has its challenges.
Fitness Minutes: (100) Posts: 12 2/14/13 4:53 P
Drives me nuts how people think it isn't a problem not to gain a pound. Sigh! My biggest problem is getting my calories intake with sky rocketting the fat or cholestral daily intake by almost twice that much.
Fitness Minutes: (4,499) Posts: 1 1/30/13 10:13 P
Hello! I am new to the SP forums but have been tracking calories for months now! It's not naturally hard for me to gain weight, but after i lost weight this past year my doctor's advised me to gain 5-10lbs back. Honestly, I am happy at the weight I am right now (i'm 5'2" and weigh ~105 so i'm really not mega underweight or anything at all), but missing periods have kind of forced me to reassess this.
I'm used to eating around 1350-1400 cals a day and am trying to eat 1500 now, but I'm really hesitant to gain weight. I've become extremely focused on eating healthy and not gaining, only losing, for so long now that I'm struggling to get into this eat more, gain more mentality. I want to know how much I should be eating now to gain weight slowly and in a healthy way so that my body can easily adjust to maintain later. At this point, I don't know how many calories I normally need, and frankly, I'm not to keen on gaining fat back either.. I'm just a little frustrated and confused!
Fitness Minutes: (0) Posts: 2 10/16/12 9:00 P
Get up a little earlier to have time to eat again before work Eat on the way to work (only if you're not riding a bike!) If you get to work a few minutes early, eat right before work Snack while at work.
If you don't have opportunity to eat something solid at any of these times, perhaps some kind of liquid meal that you make at home before you leave for work would do the trick. I like to prepare a liquid meal the night before, then in the morning I just grab it and go.
Remember, if you're up and moving around, your body is getting calories from somewhere. If it's not from food you ate, it's from your stores!
Fitness Minutes: (30) Posts: 2 9/13/12 9:05 A
What you just described sounds very familiar. I just joined Sparkpeople but I also increased my calorie intake. I am also notorious for skipping breakfast and somehow this happens more frequently when I am stressed or just really busy. It seems that in the morning I have so many other things on my mind that I just don't think about food at all and just forget to eat (which is bad). Something which I did realize though is that even a small breakfast when I get up works for my body a bit like a restaurant 'starter'. I can't seem to eat a lot first thing in the morning but if I only had a little after an hour or so I can eat again an much more. My only problem is that I am usually at work by then...
Fitness Minutes: (0) Posts: 3 7/18/12 2:32 P
When I input my current weight (87) and goal weight (100) the spark goal set my daily calorie goal as around 1600 calories but that seemed really low, so I'm setting my daily goal range between 1900-2000. I'm going to start by making an effort to eat breakfast everyday since I often skip it and missing out on just 1 meal is a lot of calories to make up for!
Edited by: GICHILEE at: 7/19/2012 (00:55)
Fitness Minutes: (0) Posts: 1 6/15/12 8:08 P
My daily goal is about 2300-2400 calories a day. It seems high to me but it is the low range of what my doc wants me to take in. I was averaging about 1200 calories a day but I wasnt able to maintain my weight. Due to medical issues I need to quickly increase my weight which is why she wants that many calories a day right now. Once I get my weight up to where om not at such medical risks then I can drop down a bit but still stay higher than 1200 to maintain my weight.
Fitness Minutes: (360) Posts: 13 4/2/12 1:21 P
I just found this site and am delighted with the nutrition tracker. I have a goal of 2300 cal day. I have been skinny to slim all my life because I can go long periods of time on little food without feeling hungry. My friends and family do not like me to talk about it as a "problem" since they think it would be wonderful to eat anything you want and not gain weight. I have lost 6 lbs in the last 2 months; started at 120 and now am at 114. My clothes don't fit anymore and people keep making comments about how "skinny" I am. Thanks to all of you who have joined this team, I now have friends who share my "problem". Keep writing and sharing on this message board. I have loved reading everything everyone has written. Cheers to all of us lightweights!!
Just started back after nearly 3 years. But my daily goal is 1800 to 2000. Really hard to get that high after years of only being able to eat randomly at work. Some days I wouldn't have time to eat anything but scarfing a pudding cup really quick, and not eat till I got home, so I have no idea what I used to eat. But, my goodness, 1800 calories is a lot of food, when it's actually healthy food!
current weight: 82.1
Fitness Minutes: (408) Posts: 116 1/20/11 1:49 P
Many of the members of this team probably have a goal with how many calories to take in a day. This weekly challenge is about keeping track of your daily calorie intake. Post your calorie goals and edit them to update your daily progress. good luck!
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