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STITCHER0813 SparkPoints: (0)
Fitness Minutes: (600)
Posts: 110
7/8/11 10:53 A

Thank you all for your input. Great information. I, too, used to be a WW leader a few millenia ago. So many different plans since I started. I'll try eating a bit more in the coming week as Monday is my weigh in day. I shall see what happens. I have been at this plateau for about 3 months. ARGH!!!

I'll let you all know.

cocoa covered almonds...yummy!


MONGUANI Posts: 259
7/7/11 6:53 P

I often find myself under the recommended fat and calories. When this happens (and I'm not hungry enough for a meal), I snack on cocoa cover almonds. I find they get me where I need to be nutritionally and are a not-too-sweet treat.

NIRERIN Posts: 14,331
7/7/11 5:47 P
this article explains exactly how your ranges are calculated.
just so you know your total burn for the day is
your bmr + daily activities + exercise.
i am going to pretend you burn 1400 cals a week so i can do the math in my head. which means that you burn 200 cals a day on average from exercise.
plug that in to the above and you get
your bmr + daily activities + 200
and as others have already noted, your bmr is going to be the biggest number there. most people have a bmr or at least 1200 and that makes daily activities about 300. and if you do have over 50lbs to lose, you can expect these numbers to go up by a few hundred, which is where your deficit is coming from. you add up the total burn [not one tiny part] and then subtract what you eat.

7/7/11 5:44 P

Are you still on WW as well? Because with earned exercise points and Flex, you should have been eating more than that. Especially since veggies are 0 points. I'm concerned if your weight loss is slow, you aren't eating enough at all, any given day of the week. Just a thought & my qualification is I used to be a WW leader. emoticon

STITCHER0813 SparkPoints: (0)
Fitness Minutes: (600)
Posts: 110
7/7/11 5:38 P

I average between 960 and 1100 per day. I do water aerobics twice a week but have an extraordinarily boring sedentary job for 8 hours a day. I'll try adding the banana or a greek yogurt, I like Chobani. This is harder than I thought to eat more. I eat of lot of fruits and veggies so what's one more!

7/7/11 2:50 P

Adding something as simple as a banana can up your calories by about 100-120 depending on the size of the banana. I am trying to find healthy options to up my calories a bit, but not the fat.
How many are you eating? Consistantly 1200? Do you work out a lot too?

STITCHER0813 SparkPoints: (0)
Fitness Minutes: (600)
Posts: 110
7/7/11 1:58 P

I'm havng trouble eating all the necessary calories. I also am in the 1200 to 1560 calorie range but never seem to eat anywhere close to 1560 per day. I am also not losing weight. I'll try eating more...does that seem hard to believe. I had been following Weight Watchers and my daily goal there was 1200 and I guess I am used to eating that way. Any suggestions?

7/7/11 10:59 A

Thank you for the informational posts...I think I will start eating closer to the high end of the allotted calories...1200-1550 is what SP gave me when using the trackers. I think I will eat more around 1500 calories for awhile and see if that helps. Maybe I am just eating too little to lose weight.

7/7/11 10:41 A

How much do you currently weigh? You don't really want to go beyond a 1000 calorie deficit a day - it's too aggressive.

If the average female maintains her weight at about 2000 calories a day, she can lose weight by shaving 500 calories off that in food (eating 1500 calories per day) and exercising. If she burns 300-500 calories in exercise per day, then she's created about a 800-1000 calorie deficit per day.

800 calorie deficit per day x 7 days a week = 5600 calories, or approximately 1.5lbs. That's about what you want to lose - any faster than that and you're setting yourself up for health problems, sagging skin, and regaining.

Try eating around 1500 calories a day if that's what Spark gave you. On non-exercise days, you can eat a little less if you like. But never go below 1200.

I hope that helps.

BROWN64 SparkPoints: (21,857)
Fitness Minutes: (19,087)
Posts: 430
7/7/11 10:40 A

If you use the reports and the daily calorie differential it is all figured out for you (if you use the nutrition and fitness trackers)

7/7/11 10:36 A

I am using the SP caloric intake recommendation of 1200/1550 a day. Should I up that I wonder?

CHEETARA79 Posts: 3,973
7/7/11 10:28 A

Your body burns calories all day long doing normal stuff like sleeping, digesting, typing on SP, breathing, etc. Your body burns calories when you are not doing cardio.

The calories you burn while not doing anything special are called your basal metabolic rate (BMR).

RUNNER5ISH Posts: 612
7/7/11 10:26 A

The deficit comes from the difference between how much you are eating and working out versus how many calories you need to maintain your body weight. A 30 year-old woman who weighs 200 pounds and is 5 ft. 4 in. tall and lives a sedentary lifestyle needs about 2078 calories to maintain her body weight (14,546 calories per week). A 140 pound woman with those same stats needs about 1750 calories to maintain her body weight.

1200 calories per day is the absolute lowest amount of calories a woman should eat per day. It is a very low calorie amount. Since you say you have 68 pounds to lose, it is a much t0o low calorie amount for you. Are you using SparkPeople to set your calorie ranges? If not, click MY TRACKERS at the top of this page scroll down until you see MY GOALS AND PROGRESS. Then, under the WEIGHT PROGRESS section, there is a place to click CHANGE for going from weight A to weight B. This will let you set how much weight you want to lose in a certain amount of time (this should be no more than 1-2 pounds per week) and will give you a calorie range that will help you achive that goal.

7/7/11 9:50 A

Hi Everyone,

I am sure this question has been asked before, but I can't seem to grasp the calories and weight loss thing. I know you need 3500 calories deficit to lost one pound. Ok, so for me, I burn about 1290 calories a week doing cardio/toning. If I eat 1200 calories a day, that gives me 8400 calories a week. That puts me at 7110 calories a week if you subtract calories from working out. Then if you divide that by 7 (days in week) it's about 1015 calories. I don't seem to be creating a deficit here. Is this why I can't seem to lose very much?

Am I figuring this out wrong? Any help or explanations would be greatly appreciated!

Thank you!

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