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LILY_SPARK SparkPoints: (140,338)
Fitness Minutes: (130,544)
Posts: 5,373
1/25/13 9:36 A

Here's my page of gathered helpful sites, some may apply to you. I'm not medically trained or a professional or anything but I refer back to these a lot.

Specifically, this one could help.

Edited by: LILY_SPARK at: 1/25/2013 (09:36)
UNIDENT Posts: 33,498
1/24/13 11:34 P

Yeah portion control is great ... IF you know what a portion looks like. :)

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
1/24/13 2:51 P

That's what I'd like to do to maintain it.
I figure if I get into good habits and learn how much I'm supposed to eat (via counting calories) I'll later be able to just feel satisfied at around the point I need to be.
And I'm still including everything (hell, I had pyzy for the last two days thanks to gran -_-; and I don't even *know* what to put the port bitki as in the tracker, so it went under just pork).

MAYBER SparkPoints: (120,147)
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Posts: 9,764
1/24/13 2:24 P

do not like counting calories
would rather do portion control
and include all foods
it is working for me

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
1/24/13 1:47 P

160cm (5'3", and barely)
I know 0.8 is too fast... did some fun math and the numbers were hilarious.
I went through a happy time where I was shedding and I guess I miss that (the scale falling, not what it was displaying ^_^)
I made the 55 by June thing my goal way back in fall... with how I lost before it seemed more probable. That's why I mentioned it, as partly its what's keeping me from settling on a more reasonable time -_-;
I'll settle for 60kg, though I'll probably do what I did last summer (at 72ish) and leave the bikini shopping for next year.
... and it's more 30lbs; the 50 is a pipedream to keep me motivated. I think I'll be quite happy to level off at 120lbs

Edited by: ALORTA at: 1/24/2013 (13:59)
UNIDENT Posts: 33,498
1/24/13 1:11 P

With 40lbs to lose (really? at that current weight? Tell me you're really short!) you can lose about a pound a week. But 0.8kg is absolutely WAY too fast. That's the most anyone can really lose.

Think of it as 3% of your excess weight weekly.

So you have 17kg showing on your ticker to lose. That's half a kg a week now. Once you're down to about 10kg to go it would be about a third of a kg a week. Multiply the weight you have left to lose by 0.03, and that's a safe and healthy weekly goal rate.

Of course, when there's very very little left, like all formula guides, it kind of breaks down. Sure, it's safe and healthy to lose more than 0.1 kg a week. :) So maybe don't go below about 02 - 0.25 kg a week as a minimum loss goal. Any less is probably so minimal it would get lost in averages and estimations.

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
1/24/13 9:26 A

jennilacey; I just looked up the calorie cycling stuff (the group on here, to be specific). I think this is the 2nd or 3rd time I heard someone mention it, and it sounds good (and it must be nice to have days when you don't have to worry about eating out without having to limit yourself; within reason, of course... I just never could force myself to be one of the girls who goes out with friends and orders a $20 salad instead of a $15 meal -_- ).
What you mentioned is exactly what I'm afraid of happening... but I *so* wanted to reach 55kg (120lbs) by summertime and rock a bikini, and that requires that I lose almost 0.8kg a week -_-;
My weekly averages so far have been over 1200 (except last week, which was 1150), but they've been falling slightly each time from just under 1400
I'm going to try the calorie cycling thing (wishing there was a way to make the SP goals cycle up and down -_-; at the moment).

Edited by: ALORTA at: 1/24/2013 (10:21)
JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
1/24/13 7:57 A


If you limit yourself to 1000 cals, you will have a slow metabolism. Your body gets used to that low of a calorie intake and considers it normal and it will likely lower most people's BMR. This is coming from someone who ate around that amount for years and didn't lose a single pound. In fact I gained whenever I went over that amount.

Creating an 1000 cal deficit at your weight may be asking too much of your body. I have eaten between 1300-1400 cals since the beginning of my weight loss until I hit a plateau mid way through. So in desperation I cut down to 1100-1200. It worked at first and I lost 15 lbs but it didn't take long for my metabolism to catch on (6 weeks) and my weight loss haulted again for another 3 weeks.

I was very desperate by that time. I couldn't possibly eat less calories than that and I wondered what I could do next. Then I discovered calorie cycling. I actually raised my avg. calorie intake to 1400 cals and I cycle around that amount. 2 days a week I go over my cal range, a few middle days, 1 lower day and 1 under my range to equal the same deficit at the end of the week that I would have had if I ate the same amount every day. I lost 2.5 lbs my first week even though that is far greater than the weekly calorie deficit I'm creating. My weekly calorie deficit is 4000-4200 cals, just over a pound a week.

Of course I'm just getting into my second week of calorie cycling so it could be a fluke, have to wait and see but my next plan will be to *raise* my avg. daily calorie intake to 1500 cals, then to 1600 cals and so on as I start transitioning into maintenance mode. Unfortunately, the more you lose the less quickly you'll lose it. The less you weigh, the less calories you burn during exercise/activity and the lower your BMR. So the closer you get to your healthy BMI (or when you're already in your healthy BMI) it's just not realistic to expect to create the same calorie deficit as a person in the high end of their overweight/obese BMI. I'd recommend calorie cycling around the middle of your range to try to wake up that metabolism. As well as upping the intensity of your workouts.

Edited by: JENNILACEY at: 1/24/2013 (08:13)
TCANNO SparkPoints: (367,949)
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1/24/13 6:12 A

When I started it was 1500 to 1850 but I have increased my exercise and my calories have gone up with it

Good luck

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
1/24/13 1:50 A

yeah, i was calculating it at 2lb/week I've more or less been losing up until now.
Still got a good ways to go, about 40lbs. I know the last few are going to be painfully slow. Guess I'm just bummed I can't get there in a few month and enjoy. Was hoping to be in the 120 range by june (so -30lbs from today).

JESSAELINN SparkPoints: (22,120)
Fitness Minutes: (23,579)
Posts: 729
1/23/13 11:40 P

Sorry.... Yes... It DID give me a calorie range. I just didn't think you cared about the detail. I said "to 1820", I should have said that 1820 is my limit. A little miscommunication.

UNIDENT Posts: 33,498
1/23/13 10:07 P

ALORTA you're a relatively slight weight at the moment. If you have any to lose it's probably more about changing your body composition and increasing lean body mass rather than losing fat, would that be right?

If you do the manual calculations and put in a 1,000 calorie deficit for a 2lb/week goal loss rate, that would give you a VERY low range. That is because you're simply not fat enough to lose weight that quickly. Sorry - credit to the lardbums like me - we can lose it faster! :)

Set yourself half a pound a week as a goal, or a deficit of 250 calories daily. That is way more realistic at your weight.

This, by the way, is why some people wonder why the food tracker doesn't increase values when they increase exercise. It's because 1200-1550 is the minimum range, and if the maths works out below that you won't get any lower a range. So for example with your 760-1100, if you added another 2,000 calories burned a week, it would still only be 1,045-1,385, so you'd still get 1200-1550 as the range given. If the range seems unresponsive, it's because the goal rate is simply unrealistically fast.

1/23/13 8:30 P

With your manual calculation of 760-1000. I am thinking this is just your BMR calories. The calories needed to keep you alive at a resting state. Then you need to add on calories for normal daily activity and additional calories for planned exercise.

SP Dietitian Becky

1/23/13 6:10 P

I am in the really large category. Mine is 1700-2100 I believe something along those lines. And It is a high calorie day when I hit 1700. I don't feel deprived my blood work has came back fine and I am loosing weight. I am loosing weight rather fast currently. To the tune of 1lb a day average over the 21 days I have been doing this. I feel like it is sustainable. I have crap in the house and yet I don't eat it because I simply don't want it. So to me that is a great sign I am not feeling deprived. But I also Take Sunday "off". But I have tracked them anyways and have noticed I actually eat fewer calories on those days also. I simply feel fuller on less now regardless of what it is. But I have noticed that I think I am calorie cycling without even trying so that may be why.

RUSSELL_40 Posts: 16,826
1/23/13 3:11 P

SP will give you a range like 1,600-1850, not 1820.

If you stick to that range, you will lose weight, as long as the info you gave is correct. Two kinds of people who have trouble with Sparkranges.. really large, and short people. They are hard to calculate for and might need tweaking.

Did you get a Sparkrange? or go to another site?

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
1/23/13 3:08 P

Yeah, I'm bummed because the site starts the range from 1200-1550...
When I manually calculated what I should do it was *waaaaay* lower -_-;
As in, 760-1110 or so.
Worse yet, I'm often looking for things after dinner to increase my calories so they're not too far below 1200 while being totally good with having eaten what I had before then (usually around the 1000 mark).
I understand that too few calories = bad news for metabolism in gen, but I'm still annoyed, you know? Specially if you're still getting enough protein, vitamins, etc -_-;
Maybe my mom's right and I do have a slow metabolism 0_o

1/23/13 2:45 P

It should have given a calorie range??
For many 1820 would be too high for weight loss??

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

Becky, YES it did adjust the number to 1820.

Thank You!

1/23/13 2:08 P

To the previous poster....
I see that you are new to our site.
We have all those tools right here.

Dietitian Becky

BOWMANAN SparkPoints: (87)
Fitness Minutes: (0)
Posts: 2
1/23/13 2:01 P

maybe i can help, its all about more calories out than calories in, to lose weight. i think the best way to find out how many calories you need, is go online and find a calorie calculator, and that will tell you what you need to maintain or lose weight and this is based off of your weight, goal weight, height, and activity level. It sounds like you have a great workout routine! which is great, and as long as you stay in your calorie range and do not go under 1200 calories a day which will put your body in starvation mode, and slow your metabolism and thats the last thing you want, so you do want to eat:) and to even be more successful weight loss, make sure to be eating the right foods, with a balance of complex carbohydrates, protein and good fats, this will help fuel your workouts and mix up your workouts, to avoid that terrible plateau! and in no time at all that weight will melt right off:) just keep with it! i hope i helped a little bit:)


1/23/13 2:01 P

Click above on MY TRACKERS, START
Scroll down the left side until you get to "my goals and progress"
Update your weight, weight loss weekly goal
Update the calories you burn weekly through exercise.

I think this should reset your numbers.
Let me know
Dietitian Becky

JESSAELINN SparkPoints: (22,120)
Fitness Minutes: (23,579)
Posts: 729
1/23/13 1:42 P

So when I decided to change the numbers, it is now wrong now isn't it? Oops. I need 400 more calories than I'm giving myself. I didn't realize it automatically did the calculation for weight loss. Thank You!

NYXWOLFWALKER SparkPoints: (168,070)
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Posts: 15,176
1/23/13 1:40 P

If you set up your SP tracker it will have given you the range that has been calculated best for your chosen weight loss (how much a week you are trying to louse)

SP uses the following method to figure out these calculations

JESSAELINN SparkPoints: (22,120)
Fitness Minutes: (23,579)
Posts: 729
1/23/13 1:35 P

I already knew that.

Right now I'm limiting myself to no more than 1490 a day, is that too low?

LUCKYNUMBER23 SparkPoints: (0)
Fitness Minutes: (15,322)
Posts: 449
1/23/13 1:33 P

3,500 calories is a pound.

JESSAELINN SparkPoints: (22,120)
Fitness Minutes: (23,579)
Posts: 729
1/23/13 1:32 P

How do I measure how many calories I need to lose weight If I'm moderately exercising 30 minutes, 5 days, plus strength training 20 minutes two days a week?

I had a college Nutrition textbook, but I gave it to my mom, it had a great calculating chart.

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