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11/2/13 5:43 P

600 calories is what you have been eating?
I thought the diet you had been following was more like 800-1300???
Did the center give you any type of transition material???

I also don't know what type of medical care you have been receiving; but if your hair is falling out I encourage a complete physical. You should also be talking to the doctor about exercise and if you have any restrictions, etc.

I would suggest you begin with about 1200-1300 calories daily.
Since you are not doing any exercise, begin with about 5-10 minutes.
Then as you progress, add on another session of 10 minutes. Then another.
Then make the sessions longer 15 minutes, then 20 minutes.

Your goal would be to have a total of 45-60 minutes of exercise daily. This could be at one session or broken into several sessions.

As I have already stated....please see your general practice physician first.

Also congrats on your 70 pound loss. I hope you find sparkpeople helpful with your future success.

your SP Registered Dietitian

Edited by: DIETITIANBECKY at: 11/2/2013 (17:46)
TACDGB Posts: 6,136
11/1/13 6:08 P

welcome to sparks......Hi...Yes you do need some exercise in your life. Start small and work your way up. I started with 2 minutes and the speed of 2 on a treadmill and now I can do 45 minutes at the speed of 4.5. I also do 70 minutes of weight lifting. Until you body adjust to the new calorie amount you will gain a little. 600 calories is way too low. Use all that sparks has to offer. Good luck in this as I do know that you can do this. Keep me posted.........I can't wait to hear good things from you..........

ZOSBOS Posts: 204
11/1/13 4:06 P

First of all welcome to Sparkpeople - this is a fantastic website with lots of great advice on healthy weight loss and exercise, plus the benefit of great support from fellow 'sparkers' so I am sure you will do great here.
The 70lb weight loss has obviously given you a jump start but, as others have mentioned, this is not a healthy approach. The main focus of Sparkpeople is more 'healthy living' than 'diet', so you won't lose weight as fast as you did before but you will still lose weight and more importantly, improve your health.

Tracking your calories is an excellent plan and if you follow the sparkpeople set-up it will show you how to do that and give you a personalised calorie target based on your current weight and age. You definitely won't gain going from 600 to 1200 calories because 1200 is still less than your body needs each day to maintain a stable weight.

Adding in exercise to your program will really give your weight loss a boost, start out slowly, walking or cycling is great - just 10 minutes a day to start with and aim to build up from there. In terms of pace, that is a personal thing, you need to aim for a pace which is easy enough that you can sustain for 10 minutes initially while equally being hard enough that it raises your heart rate and leaves you feeling warm at the end of it.

There are lots of great articles and advice all over the site so take some time to browse and don't hesitate to ask more questions if you get stuck - there's always someone to help!
Very best of luck!

CORRY000 Posts: 32
11/1/13 3:11 P

600 calories per day is very low and could be dangerous. Your body needs more than. I agree with doing the set up and it will show you teh recommended calorie intake. I think 1200-1500 range is much more healthy, if not more. It will be a slower process but much healthier for you.

SIMONEKP Posts: 2,764
11/1/13 2:13 P

If you complete the setup on spark with your weight and current goals, including exercise goals, it will generate a recommended calorie range. As for exercise, after consulting with your doctor, I would suggest starting with 30 minutes a day until you feel like you can do more.

I'm not sure if you will have a gain when you up your calories, however, if you do, it will likely be temporary.

JESSAELINN SparkPoints: (22,120)
Fitness Minutes: (23,579)
Posts: 729
11/1/13 2:08 P

First of all, that is very quick weight loss. How much you lost was great for the time being, and I'm glad you decided to quit the diet once you felt like you weren't getting your needs met. I found an article on SP and included is interesting facts about low calorie diets.

Edited by: JESSAELINN at: 11/1/2013 (14:10)
ABC232012 SparkPoints: (119)
Fitness Minutes: (150)
Posts: 1
11/1/13 1:51 P

I recently lost 70lbs on the dr Bernstein diet.
I started July 29th of this year, and just quit
yesterday mostly due to finances but also
because the drastically reduced caloric intake
(about 600 cal/day) was starting to cause me
to be light headed and I'm pretty sure it's the
reason my hair started falling out...

Anyways, now that I've quit,
I'm terrified to gain it all back.
I decided that I am still going to track
my food daily, As well as weigh myself
every other day, and keep up with the
healthier eating but my worry is that I've
read it not healthy to consume less than
1200 calories a day. So going from
600 to 1200 cals would make me gain?

I know I obviously have to start exercising,
but I also have been reading if I exercise I'll
need more than 1200 cals per day. I feel so
stupid having to ask, but I would really
appreciate some help.

So I'm still considered obese with
a BMI of 38. I was 310, now 240 at 5'6.
I still have quite a bit of back pain
(from injury but the weight obviously isn't
helping) so all I can do is stationary bike
and I have work out DVDs such as
10 minute trainer and biggest loser.
According to my family doctor,
as well as dr Bernstein plan,
my goal should be 130-140lbs.
I'm 24 if that matters.

So my question is:
How many calories do I need per day
& how long & at what speed should I
bike at daily?

Thank you in advance !
(Sorry for the long post)

Edited by: ABC232012 at: 11/1/2013 (14:02)
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