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CHLOEAGH's Photo CHLOEAGH SparkPoints: (29,002)
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12/16/12 1:54 P

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I agree about the ranges. I started at My Fitness Pal, but they gave a set number to aim for. If you went above that, the overage would show in bright red. Yeah, they say you're suppose to look at things over time, but it still didn't help me feel better about myself. I am a big fan of the way SP gives ranges. After all, you aren't going to eat the exact same amount of everything every day!

HEALTHIERKEN's Photo HEALTHIERKEN Posts: 5,886
12/16/12 11:39 A

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I think point #5 is probably the most important point in the entire article: think in terms of ranges over time rather than aiming for specific numbers every day. We have to be gentle with ourselves on this journey : )


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GODS_TEMPLE's Photo GODS_TEMPLE SparkPoints: (156,240)
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12/16/12 1:16 A

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For anyone interested:

Here's a link to an article that tells how to find your BMR.

https://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=385


Ramona

Just know, when you truly want success, you'll never give up on it. No matter how bad the situation may get. ~Unknown


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RG_DFW's Photo RG_DFW SparkPoints: (145,817)
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12/15/12 10:17 A

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This is a good article... thanks for posting it!

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GODS_TEMPLE's Photo GODS_TEMPLE SparkPoints: (156,240)
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12/14/12 9:15 P

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Why Calories Are King
5 Questions with Becky Hand, SparkPeople Dietitian
-- By Becky Hand, Licensed & Registered Dietitian

1. What is the most common misconception about calories?
Iíd say itís the belief that calories from different foods are worth more or less. Itís true that fats are higher density in calories than protein or carbohydrates. But in the end, all that matters is whether your body needs those calories or not. If your body has met all of its immediate energy and energy store needs, those extra calories will be turned to fat whether they came from a tomato or a Tootsie Roll. You could eat no junk food at all, but if you wolfed down 3,000 calories worth of fruits and vegetables, youíd still gain weight. Thatís why itís so important to pay attention to calorie totals, both of what you eat and what you burn. If those numbers are in line, you should be fine. Of course, itís still essential to get calories from a balanced diet so you get all the nutrients you need.

2. Suppose someone has cut calories, but still hits a plateau. Is it possible that she may need to eat more calories to lose weight?
Itís possible. If youíre not eating enough, your body sort of panics and goes into whatís known as starvation mode, slowing down your metabolism and fat-burning processes. If itís being starved of calories, it has to hold onto all of the energy stores and calories that it can. Think of your body as a furnace. If thereís not enough fuel, the fire just simmers for a long time without really burning hot. If youíre not eating enough calories to match your activity level, your body just simmers and no real progress is being made. The danger is that people react to this type of plateau by eating even less, which of course just makes the problem worse and harder to recover from. Itís a horrible cycle that can lead to real problems.

3. How many calories do people need to eat?
Thatís the million-dollar question, isnít it? Youíre going to hate me when I say that it depends. There are three factors involved: Your weight loss goals, your Basal Metabolic Rate (the number of calories your body burns via normal, everyday functions), and how much exercise you get. First, calculate your BMR. Next, consider how much activity you get. Add the calories you burn through activity and exercise for one day to your BMR. This is your baseline for daily calorie needs. To lose 1 pound per week (if thatís your goal), youíd simply eat 500 calories less than this number each day. Whatever your baseline is, more than 1,000 calories per day below that (resulting in 2 pounds lost per week) is not a good idea. Your body needs enough nutrition and energy to deal with whatever exercise level you choose. At bare minimum, no matter what, I strongly urge women to not drop below 1,200 calories daily and men to not drop below 1,500 calories daily. Any lower than that and starvation mode Ė or worse Ė will almost always kick in.

4. Why do people still need to get calories from carbs? Canít more protein make up for it?
Each type of nutrient (fat, carbs, protein) is an energy source. Each has the same end result Ė theyíre either used or eventually stored as fat. But each is processed in a unique way and fills a very specific need. Letís focus on carbs versus protein, since this is the focus of a lot of dieting these days. Both carbs and protein work on different assembly lines in the same factory. A minimum amount of carbs is essential for immediate energy needs and to metabolize fat properly. People seem to forget (ironically) that carbs are also your sole source of energy for the brain. No one else in the factory can do this job. Proteins can provide energy too, but they have more value if used in other ways, like building and repairing cells, producing antibodies to fight disease, and helping out with other body functions. If not enough carbs show up for work, proteins are pulled off of the jobs theyíre best at to cover those energy-producing functions. Meanwhile, the work proteins were supposed to be doing goes undone. The factory suffers.

5. What rule of thumb should be used in allocating calories?
Since menus and eating realities change daily, average ranges work better than absolute percentages. For the most part, your calorie intake should come from:

40-65% Carbohydrates
10-35% Proteins
20-35% Fats

Itís important to try to meet these ranges every day to fulfill your energy and nutrient needs without creating more fat storage. But if you miss these ranges periodically, donít stress too much, just keep an eye on it and work on improving your habits. Trying to match an exact number Ė or even a range -- every single day is unrealistic. If your results are within these ranges over time, thatís what matters.

Ramona

Just know, when you truly want success, you'll never give up on it. No matter how bad the situation may get. ~Unknown


Co-Leader - Calorie Watchers 'R Us
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