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BLACKANDI's Photo BLACKANDI Posts: 12,605
10/16/09 11:05 A

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I don't eat clean 100% of the time so I have to watch it/all. I wish I could get up to 100%, but 95% is still good too.

FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (111,364)
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10/16/09 1:38 A

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Yeah. I agree. When I eat clean, my sodium is right where I like it to be for the most part. USUALLY well under 2000 mgs a day. So, I am really only tracking it right now because we are doing a challenge on this team this monthe regarding our sodium and water intake... I also drink 2 gallons of water a day. That has GOT to THIN the sodium in my body! LOL!

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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BEAU1967's Photo BEAU1967 Posts: 161
10/15/09 11:39 P

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My Calorie intake is a whopping 2,010 - 2,360

Personally...I don't watch my sodium. Shocking....I know. LOL. I checked with my Dr, specific to my heath concern, to know what I should be watching. I don't find it helpful to sweat all the lil numbers/things. I have found that Eating and living Clean or cleanish really kind of takes care of it all anyway.

Just my 2 cent :)

FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (111,364)
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10/15/09 1:52 P

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Yeah. It's hard to eat just 1500 cals (or less) for any length of time too. It seems to make more sense to cut calories slightly, and get more exercise. Then when you hit your goal, just gradually add back a few calories...
That also sets you up better for a healthy lifestyle change, rather than DRASTIC dieting! UGH!

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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PAG2809's Photo PAG2809 SparkPoints: (156,741)
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10/15/09 12:12 P
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And as you get closer to the date by which you told SP you wanted to lose weight, your calorie range will drop - no matter how many calories you burn each week. You can adjust the ranges manually for all of the nutrients you're tracking, which I've done with fiber and iron (the SP range for iron is lower than the RDA). You don't want to adjust calories that way though, because your fat, carbs, and protein numbers won't change. With those, its better to change your goal date or your activity rate, or both. Personally, I've found that if I eat less than 1500 calories I'm hungry and likely to overeat, by a lot. Of course, that could be because when I'm hungry I go straight for my trigger foods...

Ann

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BLACKANDI's Photo BLACKANDI Posts: 12,605
10/15/09 11:55 A

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Laura is right about the Spark nutrition tracker.

I think you should watch all of your intake, in my opinion. I do watch my iron / protein / sodium / carbs / fats intake like a hawk though. I never reach my calcium goals which is starting to show in my finger nails so I need to start paying attention to that one. It's a frustrating job, but if I don't do it then nobody else will.

Also, your body requires salt and iodine you just have to watch that you do not go over it. In my case, I have HBP so I have to watch my sodium and cholesterol intake on a daily basis because it will affect me negatively if I go over my allowance more than it would affect you if you did.

It depends on what's going on with your body and what you want to prevent in the future.

...I'm done yappin'.

FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (111,364)
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10/15/09 11:48 A

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I have to agree. I mainly watch my carb, fat protein and sodium. I also watch my calcium and fiber...
My calorie range is 1510-1860.

Spark usually defaults to the 1200-1550 calorie range when you tell it you want to lose the MAX 2 pounds a week. Unless you do a TON of exercise it mostly stays there. If on the other hand you say you want to lose 1.75 pounds a week, it will creep up a bit. Spark doesn't take into account really ADVANCED exercisers. It doesn't allow nearly enough calories for someone doing intense workouts. If you were to just follow the spark diet and do INTENSE workouts, you will eventuall just burn out, or weight loss will STALL, from your body going into hunger mode...

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

My Team;
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PAG2809's Photo PAG2809 SparkPoints: (156,741)
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10/15/09 9:41 A
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Sodium is the same for everyone. Its a good thing to watch, both because consuming too much sodium can contribute to other health problems and because too much sodium can slow your weight loss. If you're not eating packaged foods, you probably won't have issues with sodium. If I get more than 1700-1800, I'll see it on the scale the next day, but I'm sure that that is different for everyone.

Other things are percentages of your total calories, so they'll be different for everyone. My current recommended calorie range is 1580-1930. Your recommended calorie range is a function of how many calories you burn each week and how quickly you're trying to lose weight. Since my goal is way off (deliberately) and my calorie burning goal (often exceeded but currently not by much) is 3200 calories per week, I have a fairly high calorie range, which I usually eat around the middle of.

In addition to the basics, I track sodium and fiber because I want to make sure that the former stays lower and the latter stays pretty high. I also track iron and calcium, because I'm perimenopausal (sometimes have more than one period per month) and have multiple family members with osteoperosis. I'm usually over the fiber range and am under on calcium maybe once a week. I'm within my ranges for most everything else every day, though if I'm off by less than 5 on anything, I'll ignore it.

When you're starting out, I'd worry about the basics (protein, carbs, fat, calories) and sodium and leave other things for when you're feeling confident that you can hit all of those numbers most days.

Ann

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BECCIE2012's Photo BECCIE2012 SparkPoints: (9,960)
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10/15/09 7:49 A

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When I started SP, I told them info and it spit out how much of everything I'm to intake. Is the info the same for everyone? I mean; it says to only eat 12-1550 of cals and only 2300 in sodium. Am I too obsessed with the sodium intake? What should I really be watching?

A man's growth is seen in the successive choirs of his friends.
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