~~"If you focus on results, you will never change. If you focus on change, you will get results." - Jack Dixon
SIMPLYCRICKET
Posts: 5,682 6/2/07 3:58 P
1200 to 1500 a day
"Create in me a clean heart, O God, and renew a right spirit within me." Psalm 51:10
Pounds lost: 33.2
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9.75
19.5
29.25
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NKLUEDERS
Posts: 29 5/31/07 4:44 P
SP's 1200-1500 calories is a safe range. If you look at National Institutes of Health research programs focused on behavioral weight loss and lifestyle change, the equation I explained below is what many programs use. DPP also used broader ranges, prescribing calories to specific weight ranges.
Sounds like you are doing the right thing...when at a plateau, focusing on things such as quality as well as quantity of foods can help one get over the hump. Also look at sodium intake and % calories from fat. Research studies such at the Diabetes Prevention Program (DPP) recommend that individuals journal what they are eating along with the calories and fat and then to look back over what they ate and circle the highest fat foods to then try to eliminate, consume in moderation or replace with other foods. Exercise is always a good way to help get over the plateau.
New studies just released by JAMA suggest that for individuals whose insulin spikes after eating, controlling their glycemic load will enhance their weight loss efforts. This is where being your own detective comes in b/c everyone is different. A low glycemic meal plan is typically a healthy one too, full of vegetables, etc. You can do a google.com search for low GI or low glycemic index foods...and much will come up.
Best wishes on the last few pounds...they are naturally the most challenging ones to lose b/c it takes longer to burn calories and our bodies naturally need less energy bc they are smaller.
SP says I should be between 1200 and 1500 but I try and stay at the lower end most days. I have been at a plateu for about two months now so I try and play with intake and exercise.
"Finish each day
And be done with it.
You have done what you could.
Some blunders and
Absurdities have crept in.
Forget them as soon as you can."
by: Ralph Waldo Emerson
182 Maintenance Weeks
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NKLUEDERS
Posts: 29 5/31/07 10:28 A
It's actually 1000 calories. Most people aren't of a normal BMI like you are, so when they subtract 1000 the calorie range is around 1200-2100/day. B/c of where your weight is...you wouldn't want to go below 1000-1200 calories/day. Anything below 1000 kcal/day you need to be on doctor's supervision to make sure you are getting adequate nutrients. Hope this helps!
Thanks for the formulas NKLUEDERS, I'd never heard them before, but did you mean you're supposed to subtract 100 (not 1000) from your calories to maintain to find out calories to lose? Because if I subtract 1000 I end up in the hundreds...
current weight: 123.0
132
127.75
123.5
119.25
115
SUSIEQ1947
SparkPoints: (10,962)
Fitness Minutes: (257) Posts: 1,670 5/30/07 7:49 P
I set it at 1000 to 1500 and stayed well within my calorie range today. I did the healthy test and it said that I was being very healthy. Cant get much better than that.
Dr. Phil in his book about losing weight, He said " you need to get real real
2008 Presidential Hopefulls
current weight: 166.0
166
156.5
147
137.5
128
NKLUEDERS
Posts: 29 5/30/07 4:52 P
The 'gold standard' if you are trying to maintain your weight is Weight * 12 = Calories to maintain. (however through daily weighing, each individual must somewhat play 'detective' to see truly where their caloric intake should be for maintenance b/c everyone's metabolism is not the same...if weight is slowly increasing, calories should be cut, etc) To figure out the amount of calories to lose, take Calories to Maintain - 1000 = Calorie to intake to lose 1-3 lbs per week. The important thing is to not go below 1000 kcal/day w/out being supervised by a doctor. Try also to keep your fat to 25% of daily intake...so a 1200 calorie/day goal would be 33g fat/day. Hope this helps.
Mine is between 1100-1550. It was 1200, but I adjusted it and I seem to stay under 2350 on most days
Cordella
If It Rains On My Parade I'll Just Dance In It
current weight: 105.0
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WERECAT50
SparkPoints: (0)
Fitness Minutes: (8,975) Posts: 3,697 5/28/07 8:33 P
Hey glad to be able to help when I can!
Hey kids it's me Linda46,
current weight: 138.6
140.6
136.7
132.8
128.9
125
IRISH-ANGEL
Posts: 898 5/27/07 10:33 P
I stick with what SP tells me I need 1200-1550. I've read a couple places that going below 1200 isn't good for anyone because its the minimum number of calories that's safe, so I try to stay between 1200-1400 most days.
current weight: 123.0
132
127.75
123.5
119.25
115
MHOULE
SparkPoints: (22,640)
Fitness Minutes: (26,561) Posts: 1,178 5/27/07 2:03 P
Linda, I haven't seen that particular formula before. When I plug in the numbers they come up very close to what the formula in the book "Strength Training For Women" by Lori Incledon provides for maintenance calories based on an active lifestyle and for someone my height 5'3". So it sounds, on the surface, that the formula you provided below is a good indication of what is needed. I think I'll keep your formula stashed away in my exercise help file for future reference because it sure is quick and easy to figure out!
Michelle
You can't cross the sea merely by standing and staring at the water.
Rabindranath Tagore
current weight: 163.0
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HEATHERSLOVE
SparkPoints: (24,304)
Fitness Minutes: (10,421) Posts: 2,507 5/27/07 10:59 A
I TRY to eat between 1200-1500, but most days I eat about 1600-1800. I am weight lifting so I think that it's making me hungrier. I want to get back down to 118 so my intake according to SP is 1290-1640.
current weight: 123.5
128
124.75
121.5
118.25
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WERECAT50
SparkPoints: (0)
Fitness Minutes: (8,975) Posts: 3,697 5/27/07 8:11 A
Hi mine for my weight as of now is 1392 to 1508 when I get down to my gaol to maintane[sp] it is about 1650 10 1760??? But I'm thinking this book[training dairy] is not using height just the weight as a facture!! But even so I just don't see me eating that much stuff, and ya even if it was all good stuff I'd be eating ALL day long right?? Do any of you have those numbers for maintenance?? They have a fomrmula your weight x 15 & 16 to stay at that weight or to lose your weight x 12 & 13 and get this to gain weight your weight x 18 & 20 this numbers will be your calorie intake. Have u see this before is it right or wrong??
Hey kids it's me Linda46,
current weight: 138.6
140.6
136.7
132.8
128.9
125
MHOULE
SparkPoints: (22,640)
Fitness Minutes: (26,561) Posts: 1,178 5/27/07 12:48 A
I've just recently decided to go on a self-imposed plateau, so I just upped my calories. I'm still tweaking it a bit and will watch it carefully, but I hate trying to keep them below 1500. I run 3-4 times a week and do strength training 2-3 times, so the calorie ranges SP sets are too low for me.
Michelle
You can't cross the sea merely by standing and staring at the water.
Rabindranath Tagore
current weight: 163.0
163
157
151
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139
TRULYUNIC
Posts: 80 5/26/07 8:51 P
I set them from 1200-1500 but I very rarely get to 1500.(b/c that just seems like too much for me) I like to stay around 1200.
current weight: 129.0
129
126.25
123.5
120.75
118
KOOCH4
SparkPoints: (165,551)
Fitness Minutes: (134,892) Posts: 363,960 5/26/07 6:56 P
I keep mine beween 1200 to 1500 and almost always stay under.
I want to be an outrageous old woman who never gets called and old LADY. I want to get leaner and meaner, sharp edged and earth colored, till I fade away from pure JOY *** :-)
current weight: 120.0
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NANDINI/PATTI
Posts: 10,113 5/26/07 6:39 P
I've left mine in the 1200-1550 range and just stepped up the activity pace. Seems to be working.
Nandini/Patti SW - 156 10/20 - 123
Co-Leader - Sparkling Belly Dancers Co-Leader - Redheads Unite Co-Leader - Stepping for Health
SparkPoints: (10,962)
Fitness Minutes: (257) Posts: 1,670 5/26/07 5:59 P
I DID A CHANGE YOUR GOALS AND SET MY CALORIE RANGE TO BE, FROM 1000 TO 1550. I RARLY GO OVER 1550 AND AM CLOSER TO THE 1200. I can see that most of you in here weigh a litte or a lot less than me so maybe I am doing something wrong. I better start walking more, lol, or eating more.
Edited by: SUSIEQ1947 at: 5/30/2007 (14:40)
Dr. Phil in his book about losing weight, He said " you need to get real real
2008 Presidential Hopefulls
current weight: 166.0
166
156.5
147
137.5
128
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