Fitness Minutes: (74,443)
3,293 7/2/13 9:15 P
I usually eat 1200-1300 calories a day. I am a very large/tall active person. I rarely feel hungry and have been doing this for a couple of years.
At your range, you can really get a lot of food in over the course of a day. Try looking for ways to add more protein, more fiber and more liquid into your diet. Reducing calories from sugar and other carbs can be helpful too.
I weigh 223, and burn about 200 calories a day in cardio. Sp has my calorie range at 1550-1800, and I eat at this level with no hunger at all. This allows me to lose around 2 lbs most weeks.
I find that for me, eating foods that take time to be digested limit my hunger enough to stick to a healthy calorie range. Certain foods make me hungry. By simply upping fat, protein, and fiber, and cutting simple carbs, you can cut down a lot on hunger. I decided to do low carb, and get most of the carbs I do eat from vegetables, beans, and an occasional fiber bar.
The point is, you need to look at what foods are causing you to feel hungry while eating 2000+ calories. You should feel full. The secret to being a healthy weight isn't willpower. When people are hungry they eat more. It is about eating foods that get rid of your cravings. That way you can actually stick to the recommended range, without cravings.
The simple answer is, that people rarely overeat foods that are high in fiber, fat, or protein. They overeat carbs. Of course this is a more complex issue. We have to factor in types of carbs, glycemic index, and personal preferences, but generally people overeat because certain carbs cause them to be hungry. For most people these are sweets, or processed foods, and they can make small changes and get rid of cravings. Unlucky people like me, have to severely limit the types, and amount of carbs. However, not being hungry 2 hours after a meal allows me to stick to my diet, and I would rather miss that food, than die of obesity related complications.
Find out what carbs you have an issue with, and cravings are gone withing 2-3 days. Enjoy the rest of the carbs, along with the foods you regularly enjoy, eat in range, and lose the weight.
There are many reasons why 2 different sites will provide a calorie range that is "slightly different" from one another. What formula was used to determine calories needs at the site: Harris Benedict, Mifflin St Jeor, or another formula?? what did you set for your weekly weight loss goal?? what did you set for your goal date?? what did you set for your calories burned each day or each week?? What did you use for your daily activity factor other than your exercise plan?? Slight differences in these can easily alter calories by 200-300.
Formulas are good estimates, yet still estimates. You then need to experiment with the numbers in the range and find out where you do the best, feel the best, have the most energy, limits your hunger, etc.
Becky SP Registered Dietitian Nutritionist
Fitness Minutes: (120)
7/2/13 4:24 P
I always ate at the very top of my SP range and lost weight at a decent rate (average 1lb per week). Now in maintenance, I've found SP's range to be a little low... they gave me 1440-1790 to maintain, but if I eat within that range on average, I still lose. Now I eat like 1600-1700 on weekdays and who knows what on weekends, I don't track at least one of the days, sometimes both days, but it's at least 2000 calories, and often probably more like 2500. This has been working to maintain my weight with my current lifestyle (SO travels for work during the week so I leave more calorie room on weekends when he's home so we can eat out, go to the bar, or I can cook higher calorie meals that he enjoys etc). Another site gave me something like 1920 to maintain so this makes sense.
I found the same thing with Spark, which is why I'm changing my methods. Rather than tracking based on what Spark suggests, I'm averaging out my Fitbit burn every 2 weeks and subtracting 1,000 from that number. Then, I'm subtracting 250 from that number and adding 100 to the it to get my Spark range. I am considering starting out with a 500 calorie deficit and gradually going to there, but I still wonder if it is possible to eat 2,000+ calories and lose weight.
Fitness Minutes: (695)
7/2/13 4:08 P
I found a website that said I should average about 1776 calories a day, and increase 2 days a week.
SP recommended that I stay around 1500 - 1700 calories a day. Obviously less than anything this other website had recommended.
Has anyone else used a different calorie range? I think I'm going to try it for 2 weeks to see how it does. If it doesn't work I'll go to what SP recommends, but last time I tried to follow SP I always felt hungry.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.