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CMCOLE Posts: 2,667
7/12/13 6:51 A

make choices of good, wholesome foods.
Make sure your calories count.
Don't just "up" your calories with sweets and baked goods - just to have calories.

DOE1164 Posts: 103
7/10/13 11:35 P

Rest assured I am not one of those people! 5 ft 1 and 148 lbs, not likely! But, thank you, Chris for your kind words! emoticon

RUSSELL_40 Posts: 16,826
7/10/13 1:53 P

I agree JUSTEATREALFOOD. There can't be that many people who should be eating in that range. I just think that women are led to believe that they should eat 1200 calories, and men should be closer to 1800-2000. Once they accept that, they tinker with their weight loss goals till they get the desired range.

Taller women, and women with a lot to lose should not be in that range. They can lose weight while eating 1500, or 1800. I am down to 1800 calories a day, but when I started, I lost weight on 2800 calories a day. The goal should be to eat as much as you can, and still lose weight on, which should leave you full, but not stuffed. As you lose weight, this will naturally drop some.

Instead we have women saying they eat 1200-1550, but are all overweight. Most of them are doing really well, and losing a few lbs a month, and one cheat meal destroys all their gains, since they have no muscle, or made any attempt to improve their metabolism. The fact that they are starving makes it amazing that they cheat so little.

I have no idea why a 150 lb man, and a 150 lb woman wouldn't eat the same calories. I am 219, and know many women who are 219, and eat 1200-1550. It is ridiculous. If they do hit goal, they still don't look right, or they have a " tummy ". Well, yes, we all have one. You just want it to be toned. That requires working out. That is another problem. Women think lifting heavy weights will make them look " manly ". Have no fear. Gaining muscle isn't that easy.

The difference is being skinny, vs. being fit. Being fit is a lot easier ( except workouts ), than being skinny.

**By the way. I am losing 3-4 lbs a week at 1800 calories, not 1/2 -1 lb a week. I really think that if you start exercising, and up your calories, you will see that you can lose weight at a much higher level than you thought possible.

Edited by: RUSSELL_40 at: 7/10/2013 (13:56)
7/10/13 7:24 A

IF you have lowered your BMR because of eating too few calories the best way to rev it up again is to build muscle mass by lifting heavy weights and eating a sufficient amount of healthy real foods.

Right now my tracker tells me to eat 1770-2120 calories to maintain. However I can easily change those numbers just by setting an unrealistic goal.

If I tell SP I'd like to lose 11 lbs in 43 days my range changes to 1200-1550 calories.

1) I don't need to lose 11 lbs, I would be emaciated.
2) SP doesn't warn me that my goal is unrealistic and potentially harmful.

Whenever I see someone with a range starting at 1200 I always wonder if their goal is realistic or if they are setting themselves up to be very, very hungry and extremely disappointed.

MISSRUTH Posts: 4,301
7/10/13 6:37 A

You *might* consider just not weighing yourself for a couple weeks, and concentrate just on eating within your calorie range, tracking / weighing & measuring your food, making healthy choices, getting in some exercise and tracking that. (This is "trusting the process".) Once your body realizes that there is no scarcity of food, it'll adjust just like Russell said. You can skip the agonizing over the scale thing while it's doing that, though.

SLIMMERKIWI SparkPoints: (254,207)
Fitness Minutes: (41,561)
Posts: 27,166
7/10/13 3:10 A

Strange as it may seem, eating more doesn't ALWAYS equate to gaining. Some people need to eat more TO gain, and I would be inclined to think you are one of those :-)


DOE1164 Posts: 103
7/10/13 1:11 A

Thank you, Russell. Your information is encouraging and gives me hope emoticon .
The thought of gaining weight for a few days sounds rather scary, but yes, I'll bite the bullet!
Thanks so much!

RUSSELL_40 Posts: 16,826
7/10/13 12:20 A

Go to your start page and enter your weight, goal weight, and how long you want to tale to achieve your goal. At 1/2 a lb a week, you would take 40 weeks to lose 20 lbs. Plug these in, and calculate how many calories you are burning through exercise. After you get this all done, just follow the ranges SP gives you.

Yes, you may gain 4-5 lbs as your body adjusts, but then you will lose the water weight gained, and will lose weight due to the calorie deficit SP figured out for you. Any weight gain is just temporary.

Also 1100 isn't going to put you in starvation mode. Starvation mode is kind of like women worried about looking " manly " if they lift weights. It is very rare. We don't change our metabolism permanently. We just lower it to conserve energy. We burn less. This adjust with days, not months. Yes, if you eat like Ghandi, and lose 80 lbs on a glass of orange juice daily, then you will get into starvation mode, and gain weight rapidly when you restart a regular diet. However you won't gain back all the weight you lost, unless you overeat. Your body will adjust soon, and weight loss will resume.

So don't do anything outrageous, just follow your ranges, and allow your body to adjust, and then you can resume losing 1/2 a lb a week.

DOE1164 Posts: 103
7/9/13 11:38 P

For quite a few years I've eaten too few calories for my activity level. SP recommends I eat between 1200-1500 and I rarely get to 1100.
Now, changing this will cause me to gain weight b/c of the "starvation mode" reality.
What healthy steps can I take to not gain weight? Help! emoticon
I'm currently at 150 and my goal is 130. Twenty pounds shouldn't be too difficult, but....

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