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LISALU910's Photo LISALU910 Posts: 957
8/12/18 12:52 P

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I haven't reached my goal yet, but I'm consistently losing 2 lbs/week so I'm on the way. I stay at the very lowest range that SP set for me (which is 1200-1550 calories/day.) At 1550 calories/day I'd probably be losing half as quickly. And it isn't really a SP goal, 1200 calories/day is pretty commonly known as "the lowest you should go," for women to lose weight at a safe and steady rate.

URBANREDNEK Posts: 2,847
8/8/18 5:01 P

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Well, in my late 40's, post-menopause (full surgical hysterectomy), and with health issues limiting my activities, I lost just over 100 lbs and have maintained that for over 4 years...

To do that, I did NOT follow the Spark "weight loss calorie range" suggestion of 1200-1550 calories, as I did NOT want to follow a temporary severely calorie restricted diet and then have to learn how to eat to maintain. Instead, I followed advice that I found in one of Coach Dean's old articles to instead set the calorie range as "maintenance" for a weight towards the high end of a healthy BMI, and would not go lower than that (the idea was to gradually work down to there - learning right from the beginning how to eat healthfully to maintain that healthy end weight).

I set the Nutrition Tracker to NOT change with the Fitness Tracker, but instead had my average weekly activity built in to the calorie range (since I am more hungry a few days AFTER a big workout, and never the same day).

This approach had me work gradually down to a 1700-2050 calorie per day range, and worked great for me, except that I ended up losing more weight than I was comfortable with. It turned out that the calorie range that Spark estimates for my age / height / healthy weight / activity level is actually a couple of hundred calories per day lower than what I actually burn, so I ended up increasing intake enough to get my weight back up a few pounds and have happily maintained there --- sometimes tracking, and sometimes not. I maintain eating in the 1850-2250 range, going higher than that when needed due to occasional high calorie burns (I do some hikes that burn well over 2000 calories all at once - and eat accordingly).

I have not seriously limited any macro, or any particular food / food group, but have made some changes over time as my preferences and health have changed. I feel my best eating 6 small meals per day, need at least 35-45g of fibre per day, keep my protein intake over 100g per day, and try to include at least 30-35% healthy fats. I generally enjoy 8-12 servings (I count 80g as a serving) of various vegetables and fruits, have homemade breads and other baked goods, and really pay attention to my hunger / satiation signals (and so sometimes eat more and sometimes less than planned). I use very little added sugars - usually sweetening things with pureed whole fruits or roasted veggies - but don't get my knickers in a twist about having an ice cream or piece of dark chocolate when I want one.

My priority was to find a way of eating healthfully (including it being an amount to maintain a healthy weight) that I really enjoyed, that fit easily and naturally in to my lifestyle, and that I could maintain with little effort. I will only keep changes that make me happy, so my focus was on finding foods and preparations that I liked more than the not-so-healthy choices, so that I would more often choose them purely because I WANT to. I still play with new recipes and new approaches for the sheer fun of it --- just as I play with new activities and exercises to see if they are something that I can do and enjoy.

This was the approach that perfectly suited my personality, and so it worked great for me.

Sir Terry Pratchett:

"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

Starting weight: 258 lbs
Maintenance Range: 147-155 lbs

228 Maintenance Weeks
SHOAPIE's Photo SHOAPIE SparkPoints: (533,337)
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8/7/18 12:44 P

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 Pounds lost: 15.2 
ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (205,221)
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Posts: 27,709
8/7/18 12:32 P

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Unless there is a specific medical reason you need to be on a restricted diet, you don't need to kill yourself to be healthy or lose weight.

The Spark suggested calories are a guideline you can use to help you make more informed choices when it comes to eating. You are not a machine that can eat right 24/7. There are going to be days you eat more than other and that doesn't make you a bad person or an unhealthy ones.

The number of calories you eat isn't written in stone. It really is going to vary from day to day for different reasons.

How did I lose the weight ? By concentrating on what I was eating over how much. 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 foods.

When I was morbidly obese, I ate too much junk and not enough fresh fruit and veggies. Today, having lost the weight, it's the reverse. I eat significantly more servings of fruit and veggies than I do the junk.

One simple thing you can do that will help you lose weight and be more healthy is to add more servings of fresh fruit and veggies to your meals. If you'd like a slice of pizza, that's fine. But pair it with a big leafy green salad. When you make dinner, add some sauted or steamed broccoli. bake a sweet potato instead of eating french fries.

What you should do is take the meals you eat now and find ways to make them more healthy. My example. Eat one slice of pizza (veggie topping) with a big leafy green salad.

I eat a slice of pizza once a week. I lost weight and I've kept it off. I still eat pizza. I just don't sit and inhale a whole small one. I eat my one slice and I eat my salad. life is good.

BBARB4007's Photo BBARB4007 Posts: 13
8/3/18 11:05 P

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Thank you for sharing your successes. You give me hope that eating regular food in moderation within SP suggested calorie range works. I am excited to go for it.

 current weight: 215.0 
SUZIEQUE77's Photo SUZIEQUE77 SparkPoints: (9,300)
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8/2/18 6:42 A

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I maintain my 80 pound weight loss through staying in my calorie range, trying to eat reasonably balanced meals, no gimmicks for me. No need to severely restrict carbs or anything else. There is nothing that I can't eat on my plan as long as it is counted, but I prefer not to eat rich foods like cake or pie, or it is very rare. I am pleased to say after all these years, I can happily live without those rich sugary, fatty sweets, which were definitely my downfall in my earlier years of life.

 current weight: 118.2 
MLAN613 Posts: 19,890
8/2/18 6:18 A

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If I am focusing on nutrition and staying within my SP recommended range and making wise food choices (plenty of fruits and vegetables, lean protein, healthy fats), I lose weight at a reasonable pace.

Meghan in Minneapolis, Minnesota, USA

 September Minutes: 2,254
SPARK_MERLE's Photo SPARK_MERLE Posts: 8,428
8/2/18 12:42 A

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Yes! I lost 65 pounds to reach my goal weight using SparkPeople's suggested calorie range and weekly fitness.

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~ Merle

"I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do."
Edward Everett Hale

JANIEWWJD's Photo JANIEWWJD SparkPoints: (632,040)
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8/1/18 8:18 P

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Good for you!!!

Janie Garcia Moreno





 current weight: 120.0 
LUANN_IN_PA Posts: 27,503
8/1/18 7:13 P

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Plenty of people have, as SparkPeople advocates a healthy lifestyle.

No gimmicks, no restrictive food plans... just foods you like in moderation.

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
BBARB4007's Photo BBARB4007 Posts: 13
8/1/18 3:07 P

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I have been overweight since I was sixteen. I am now 71! I have lost weight 4 times and regained. The last time I lost quickly with an expensive and very restrictive Keto-type plan. Have you reached your goal eating within Sparkpeople calorie range?

 current weight: 215.0 
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