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CD14456645 Posts: 8,500
9/17/14 6:57 P

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emoticon I figure any day that I eat less than I burn, I'm ok. I find it difficult emotionally when I try to restrict below 2,000 a day, and I use the ranges for losing about 1/2 lb to 1 lb a week because I can tolerate slower/higher ranges better.

here's an SP report I like on what I burn/day...

www.sparkpeople.com/myspark/myreport
_c
alorieledger.asp


emoticon I also like big volume for the calorie amount, and increased freggies. I try to get 2 cups at lunch and 2 cups at dinner. it has helped me to feel satisfied... soups, salads, popcorn... these are a few of my anti-hunger things...

Edited by: CD14456645 at: 9/17/2014 (19:02)
LILYPIXIE's Photo LILYPIXIE SparkPoints: (14,461)
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9/17/14 3:42 A

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This is a difficult one to answer emoticon

When I started out last year in August I was at 341. I decided on going with a range between 1800-2000 calories. With added exercise I lost weight pretty fast. When I went under 300 I finally dropped my calorie range to 1500-1800 and I kept losing. I joined Spark at 263 and I don't recall what I was at calorie range wise when I started but I stuck pretty much with about 1500.

I'm hovering around 225 at the moment and I now try to stay between 1200-1400 when possible. I'm not losing nearly as much as I was before but that's understandable. I guess my advise would be to test it out for two weeks like others said but truthfully that does seem a bit on the high end calorie range wise especially if you're sedentary. It totally makes a difference if you're going to add exercise to the equation or how your body personally reacts to the limit which is why you would need to test it out.

Plus like others mentioned as well I increased veggie intake bunches emoticon and kind of limited carbs but the best thing is to make sure you're getting well balanced nutritional input whenever possible. Totally don't stop eating things you like though I found it can lead to binges and such.

I think it's super cool you met with a nutritionist! I went on this journey alone and now that I'm on spark I see the positives of added support it's so amazing that you'll have that in abundance. If you decide to do the trial you'll have to keep us in the loop emoticon

I want to have fun in life and I don't want to hold myself back from that so I'm making a change for the better ^-^

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.DUSTY.'s Photo .DUSTY. Posts: 32,421
9/17/14 12:35 A

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6' 2" - That might explain the higher calorie range.

Just starting out / getting back on track you might want to eat at a higher range. 1500 calories might be too little for the first few weeks. Like I said you don't want to get over-hungry and risk a binge plus if you're used to eating a lot. It's like going through withdrawals:)

Let us know how you're doing.

Edited by: .DUSTY. at: 9/17/2014 (00:35)
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ELECTRA7D's Photo ELECTRA7D SparkPoints: (18,798)
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9/16/14 11:53 P

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I'm 5'3" and my doctor told me 1400 was the most calories I should eat to be losing weight.

I'm guessing since you're taller you probably need more. It makes sense to go with what the nutritionist told you...you paid for the advice, you should at least try it.

If you get enough protein and fiber, you will be full on less than 2500 calories. My usual goal for dinner is to picture the plate divided into quarters...two quarters veggies, one quarter protein, one quarter starchy food. For example tonight I had a chicken breast, a cup and a half of broccoli, and 1/2 cup pasta. That was at 7 and four hours later I'm still full.

Judi
DARKORANGE's Photo DARKORANGE Posts: 915
9/16/14 11:40 P

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I greatly appreciate your input. ya, I will use this and the next week to track and see what happens at the higher end, and see where I can make cuts and changes to poor voices in unplanned meals. I am used to probably 2500 cal a day and have been slowly gaining. it's a challenge to think 1500 cal a day would be satisfying, but I think I too would be more motivated seeing a 2lb loss per week knowing that changes are working.

I am 6'2" with a larger frame, if people still say that!
Thanks

My therapist told me the way to achieve true inner peace is to finish what I start. So far Iíve finished two bags of M&Ms and a chocolate cake. I feel better already. - Dave Barry


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DTHOR6's Photo DTHOR6 SparkPoints: (193,989)
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9/16/14 3:46 P

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The doctor that I go to now told me that I needed to stay around 1500 a day. When I started I weighed 302 I am down to 270 in about 5 weeks. So I think this is working for me. I had a sedentary life when I started but I am working out about an hour or so a day now. And still trying to stay around 1500.



Kim aka: Dthor6

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.DUSTY.'s Photo .DUSTY. Posts: 32,421
9/16/14 1:53 P

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A lot of times when you update your weight goals your calorie range doesn't change.

I think for those of us here "every 10-15 lbs." isn't necessary. I do think that was/is for those that are closer to their goals. But like Nora said if you start to stall out it's something to check out.



Edited by: .DUSTY. at: 9/16/2014 (13:54)
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NORA-L's Photo NORA-L Posts: 2,813
9/16/14 10:15 A

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Eat at 2200 calories for two weeks. Have you lost weight? If yes, keep on using that. If not, reduce by 200 calories for two weeks. Have you lost weight? And so on.

Every body is different. People at the same weight and the same activity level can have vastly different calorie needs. One person can lose weight at 2200 calories, the other at 1500 calories.

I "should" be able to lose eating 2500 calories a day. But I don't unless I keep it to 2000 to 2200 a day.

I don't change my calorie range every 10 to 15 pounds. If I'm in the same calorie range for 4 - 6 weeks and I haven't lost any weight, then I'll reduce my range. I wait because I've had plateaus that have lasted up to that long. I'd lose nothing for 4 weeks then have a huge drop.

But then I've been doing this for years so I'm familiar with what my body does. With you just starting out, I wouldn't wait more than 2 weeks before adjusting.

~Nora~


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G33K10V3's Photo G33K10V3 SparkPoints: (36,818)
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9/16/14 8:47 A

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I think the Spark range suggestion is the best. I'd advise staying near your LOW end. Stick to it, do it right, and exercise and you'll lose.
Just take your time and make it work for you and your lifestyle, like an experiment.
There is no perfect eating plan, etc. We have to make all this work for us in our own individual lives. Good luck!! emoticon

"Ordinary people believe only in the possible.
Extraordinary people visualize not what is possible or probable,
but rather what is impossible. And by visualizing the impossible,
they begin to see it as possible."
~Cherie Carter-Scott~


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RHOOK20047's Photo RHOOK20047 SparkPoints: (856,028)
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9/16/14 8:01 A

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I know that when I started out, I was told to eat 1800 - 2200 calories a day. I could never eat that much. More than calories, I have learned is making sure you get the right nutritions. Make sure you are getting your protein in so that you will feel full longer. Lower your carbs. Lower your sodium. If you eat a lot of salty foods you are going to retain more fluids. There are no easy answers.

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.DUSTY.'s Photo .DUSTY. Posts: 32,421
9/16/14 1:09 A

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At 304 lbs. and a somewhat sedentary life, 2200 calories seems like a lot to me. What did she base her findings on? How tall are you?

I'm 5' 6" (sedentary) with a current weight of 340 and target weight of 150 / losing 2.5 lbs. a week. Mine is 1200 - 1550 calories. "When" I stick to that I lose. It also comes naturally for me to vary my calories by eating lower, middle and high range on different days.

How many calories had you been eating before? Did you lose weight?

To me losing weight fast (as long as you are eating nutritious) at what we all weigh here is a good thing:) Losing weight slow isn't a guarantee that you won't gain your weight back or if your skin will shrink back or not.

I think a lot of it is trial and error. It's best to pick a range (or a daily calorie limit) and stick with it for a few weeks to see how you do. Are you losing or gaining weight? Did you lose the first week or two and then stop? How are you feeling? Are you adding or subtracting exercise? Then start adjusting / tweaking if needed.

You don't want too eat too little because you run the risk of hunger and possible binges or eat too much and not lose. It's also harder for the first few weeks at a lower calorie range if you're just getting back on track.

Also SparkPeople recommends updating your weight goal for every 10-15 pounds you lose.
(Start Page / Under Track Food, click on Edit Goals.)

Don't let the calorie thing get to you too much because then it might become a form of self sabotage, thinking it's just too confusing and hard getting you discouraged. Know what I mean?


Edited by: .DUSTY. at: 9/16/2014 (01:13)
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ELECTRA7D's Photo ELECTRA7D SparkPoints: (18,798)
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9/15/14 11:47 P

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If 2200 calories sounds like something you can stick with long term, then it's a good goal.

I'm one of the ones eating between 1200 and 1500, because I know myself and I need to see results fast so I don't get discouraged and give up. But sometimes I worry about what I might be doing to myself losing the weight as fast as I have been.

I think what you eat is as important or maybe more important than the number of calories you take in. If you plan things well, you'll be full enough that you don't miss the extra calories. What's worked well for me is cutting down on carbs and increasing the amount of veggies I eat. The less carbs I eat, especially early in the day, the less hungry I get throughout the day.

Another thing that helps me is to plan my meals for the day first thing in the morning. Then if I get tempted to snack, I know if there's room in my "calorie budget" for a snack.

Judi
DARKORANGE's Photo DARKORANGE Posts: 915
9/15/14 11:18 P

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So I met with a nutritionist and she said that if I consumed no more than 2200 calories a day at my somewhat sedentary state that I would be losing weight. So as I'm sort of starting over again at 304 lbs, I wanted to make a reasonable first step in setting up my calorie range goal, which via spark automation turned into 1800 and 2100 calories a day.

Is any one else consuming about that many calories a day and successfully losing?

I see in many other postings people consuming bw 1200-1500 cals/day. Maybe that should be something to strive towards but not start with. Thoughts?

My therapist told me the way to achieve true inner peace is to finish what I start. So far Iíve finished two bags of M&Ms and a chocolate cake. I feel better already. - Dave Barry


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