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SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
1/16/13 12:07 P


While I am not a Registered Dietitian or nutritionist, I have been spending a lot of time reading, researching and watching IDEA fitness videos regarding the complicated maze of losing weight. In one of the dietary seminars the presenter stated that when we go to extremes with our eating (too much or too little) or with our exercise, there is an increase/decrease in certain hormones (leptin, ghrelin, cortisol and insulin to name a few) that can throw our bodies ability to lose weight off. This is why the most sensible approach is slow and in doing so you will have time to develop life-long healthy habits so you can get off the diet roller coaster once and for all.

Coach Nancy

MJWHAAP Posts: 18
1/16/13 11:51 A

THANKS FOR ALL POST... IM not asking for miracle just results and dont want to get discureged because i dont see results ill increase my calories a bit and will keep working thanks emoticon

ARCHIMEDESII SparkPoints: (201,340)
Fitness Minutes: (301,253)
Posts: 27,434
1/16/13 11:32 A


You're making things more complicated. As Coach Nancy noted, you don't want to drastically cut your calories too low. Eating too little can hinder a person's weight loss, not help it.

I know you want to lose the weight fast. we all did. The problem is that there is no fast way to take off the weight. As I mentioned in my previous post, while a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. And that doesn't mean you're doing anything wrong. Drastically cutting your calories will not speed up your loss. I know this is going to sound strange, but a person has to eat in order to lose weight.

What did the Spark software give you as a calorie range ? if the spark software recommended you eat 1400-1600 per day, that's what you eat. Sounds like too much ? It isn't.

This is how weight loss works on "paper". one pound of fat = 3,500 calories. So, if you were to decrease your calorie intake by 500 calories a day, in seven days that would give you a deficit of 3,500 calories. That's your one pound loss for the week. To achieve the second pound, it is assumed that if you exercise and burn 500 calories a day, in seven days you'll burn 3,500 calories. That gives you a second pound loss.

On paper, this works. However, it doesn't quite work with biochemistry. The human body is extremely complex.

I don't know your current weight, but let's say you weigh 200 pounds for an example. The spark software says you should eat 1500 calories per day in order to lose one pound per week. How did it get that number ? At 200 pounds, it calculates how many calories you need to maintain that 200 pounds. In general, if you ate 2,000 calories per day, you'd maintain your weight. So, 2,000-500 = 1,500 calories per day to lose one pound in one week. Deduct another 500 calories because of exercise and you get a net intake of 1,000.

1,000 calories is too few calories to keep a grown woman healthy. Depending on what your current weight is as well as how active you are, you need to eat more to stay healthy.

While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of the right food. QUALITY of the food you eat has a huge impact on your health and your waistline. So, weight loss is less about how much a person eats and more about what they are eating.

But once again, it's only been three weeks. It really does take time to lose weight. That's why you need to be more patient. It takes time to learn healthy habits. But it's those healthy habits that will help you lose weight and keep it off.

BAM0827 Posts: 3,023
1/16/13 11:31 A

So is your tracker right that you've lost 7 pounds in three weeks? How is that not nothing?

You are building healthy habits. You're tracking food. You're eating strawberries. You're working out 20-40 minutes a day. How is that not nothing? If the scale is not moving, then celebrate other great things. This is going to be a long journey - the scale is not the only way to measure successes.

I'm with others - you may need to eat a bit more. Spark's lowest recommended is a range up to 1550 (and it's a calculator that spits out a number based on what we put in). So eat in the range - believe me you'll lose weight if you eat 1500 calories a couple of times a week. I've been on Spark long enough to see success with people eating in the range.

Starvation mode means your metabolism will slow down to hang on to the fat - it's stored calories for it and if your body thinks you won't take in enough calories it will think "I need these so I"m not going to use them now - I'll slow down so I can keep them for later because I don't know if I'll get calories through food" - We have to eat to lose.

CHEETARA79 Posts: 3,973
1/16/13 11:29 A

I think you should increase your calories. I went from 235 to 180s by eating 2000 calories per day on average. I also think you should just trust the process. Learn new healthy habits. Enjoy your exercise program. Trust that in the end, you will be healthier if you stick with it. The scale doesn't always reflect your progress so find other ways to celebrate your success. Stressing out about every little calorie you eat and worrying about the scale fluctuating up and down will probably make you burn out and go back to your old, bad habits.

MJWHAAP Posts: 18
1/16/13 11:13 A

hey meg, they calorie think said to eat no more than 1500 calories and im trying to stay etween 1200-1300 calcories some days i doing less but i try no less than 1200, if my body is instarvation mode and i have so much fat wont it eventually eat the fat ??????

MJWHAAP Posts: 18
1/16/13 11:11 A

thank you for the hope.. I just feel like a failure and im writing everything down to 1 starwberry. Im trying very hard and even if i eat something bad im logging it and am still staying withing my calorie limit daily. I changed all white to whole wheat or 7 grain and chips to baked, im eating normal foods just everything i eat i cut in have so i dont feel deprived, should i cut dairy or carbs out all together for a little while..Im monitoring the spark guide and im always within the goals for carbs proteins and fats???

MEG-NATALIA07 Posts: 679
1/16/13 11:06 A

I think you are eating too few calories and your body is going into starvation mode, by holding on harder to what you're trying to lose. Try a slower pace for weightloss, with more calories and it will likely be easier, on yourself and your body.

ARCHIMEDESII SparkPoints: (201,340)
Fitness Minutes: (301,253)
Posts: 27,434
1/16/13 10:57 A


While a safe weekly weight loss would be 1-2 pounds per week. There may be weeks you don't lose. There may even be weeks you gain ! And that doesn't mean you're doing anything wrong. This isn't the Biggest Loser. The weight doesn't magically disappear the minute we decide we need to lose weight. It really could take 6-8 WEEKS of healthy eating and regular exercise before a person sees a change in the sale. And that's perfectly normal.

So, don't assume something is wrong because the weight isn't coming off as fast as you think it should. Weight loss really IS a slow steady process that takes time. You didn't gain the weight overnight. It's not coming off overnight. However, I can assure you that if you continue to eat right, watch your portions and get some regular exercise that includes some strength training, you will see change with time.

But, you really do have to give your body time to change.

Patience, it's a virtue.

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
1/16/13 10:49 A


Why are you eating so few calories?

Remember the more one weighs, the more calories one needs to eat even to lose weight. When we do not eat enough to sustain normal biological functions (growing new cells, fighting off illness, regulating heart rate, blood pressure, body temp, etc), our bodies do what they need to do and that is conserve the calories you are eating. Unfortunately we can't rush the process to lose weight.

When shows like the Biggest Loser show people dropping 9-10 pounds each week, you must understand that they are being monitored by medical experts and are easily working out 5-8 hours a day. Their time is working out-they don't have family responsibilities, jobs, school, etc to worry about.

And sadly we don't know the long term effects of losing weight this rapidly. This journey is about changing our lifestyle. It's about making healthy habits a permanent part of the way you live. TRUST THE PROCESS that you can lose weight without severe restrictions.

Coach Nancy

MJWHAAP Posts: 18
1/16/13 10:41 A

I went from eating 3000+ calories a day to barely now eating 1100 - 1300 calories im working out 20-40mins daily and am really busting my butt to see change im am not seeing change how long till i see results been doiing this for 3 wks and am feeling like a failure....

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