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RAINBOWCHARMER SparkPoints: (53,103)
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Posts: 1,474
6/1/11 7:15 P

Yes. They take into account what your body burns every day through normal activities (breathing, sleeping, walking, digesting, etc). Your approximate metabolism factors into the amount that SP comes up with for you to eat/burn.

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
6/1/11 6:54 P

does it ever confuse you though, I mean it seems off I guess, I'll consume between 1200-1550 calories/day, but SP recommends that with only burning 1150/week-they know what they are talking about-right?.

KKLOSKY Posts: 26
5/27/11 9:35 P

I have to also make a mental note to try to eat more variety. You don't normally think that by eating you use a lot of energy to process new foods but you do. It is hard to change up your exercise routine and diet. My main evils, food wise, are sweets and pasta. I try to cut them out for the majority of the time. But today I was in such a pasta mood that I had two bowls, which were calculated into my daily ranges. I am at the high end of my carbs though, which I am not too happy with.

NSMJC1 SparkPoints: (5,968)
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Posts: 92
5/27/11 8:47 P

Thanks-I left myself a little post it on the fridge to remind myself that its not only my work out I have to mix up. I guess I have to make more of an "onpurpose" effort and not just eat whats labled healthy in a mindless way emoticon

RAINBOWCHARMER SparkPoints: (53,103)
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Posts: 1,474
5/27/11 7:20 P

Fruits in general are good for you. Some have more sugar than others and some more calories than others, so it really depends on what your goals are as to what fruits you should eat when. If you're trying to cut back on sugars (although fruit sugars are not nearly as detrimental to your health as cane sugars), then eat less of the sweeter fruits (strawberries, pineapple, peaches, etc) and eat more melons and such. But in all reality, all fruits have benefits. Antioxidants, etc. are all a part of the picture. So don't rule out fruits just because of their sugar content. Keep in mind the whole package. Sometimes we get so focused on one particular aspect of healthy eating and forget the rest of them (i.e. I focused so much on cholesterol that I wasn't paying attention to sodium, and even though my cholesterol intake was minimal, my sodium was high so the blood work I was trying so hard to improve was still problematic). Anyhow - it's the big picture that we need to keep in mind for the most part. Yes we can focus on the smaller pieces of it, but don't forget the rest entirely. :)

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
5/27/11 11:11 A

Thank you so much for the info-will give the number game a try emoticon I really enjoy my treadmill cardio, but I think your right, instead of following the same pattern after, I'll try mixing the days up, mon(abs), tues(arms), wed(legs)......and so on, I use the 10 minute trainer disc by tony horton for those exercises. Another question, have you had any experience with fruit being more or less healthy for you? example cantaloupe vs. apples.., eating healthy, but am I doing too much "unhealthy" healthy? Sorry to be asking so many questions emoticon

BORNSOUTHERN Posts: 142
5/27/11 10:27 A

I burn about 1500 calories a week working out and around 3500 a week by reducing my calorie intake. I have noticed that I lose about a pound and a half a week most of the time.

KKLOSKY Posts: 26
5/27/11 7:54 A

Weighed myself today and I only ended up gaining .4 lbs. Thats not too bad considering I thought I had gained more than 1 lb. It shouldn't be that hard to lose the .4 lbs.

RAINBOWCHARMER SparkPoints: (53,103)
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Posts: 1,474
5/26/11 8:50 P

You don't need to adjust weekly, but you should take an average of the calories you normally burn and use that as your target. Either that or use the average # of minutes you exercise per day. Whichever is easier for you. I typically go by exercise minutes rather than total calories burned and let spark people tell me what my target calorie burn is based on those minutes.

As for the plateau - normally it's not considered a plateau until you've been stuck at least a few weeks. And if that happens, a lot of time a jump start will get you back on track - up your calories for a day or two (healthily - not junk food), and bump up the cardio those days to help jolt your body out of whatever rut it is in.

Also, don't do the same workouts every day. You need variety to help avoid plateaus. Spice it up. :)

KKLOSKY Posts: 26
5/26/11 6:59 P

Does SP automatically set a new calorie range every time you lose a significant amount of weight? Sometimes, when I have those miracle weeks, and I lose two lbs it says congratulations and gives me a message about how my calorie intake will probably change if I lose more weight. I know that when I started my calorie range was higher and then it gradually went down as I lost more weight. Sadly I think I have hit a plateau. I'll know for sure tomorrow. I don't feel as if I have lost anything. Sometimes I just feel lighter. But this week I still feel the same as last week. That usually means that I have either gained or not lost anything at all. I am hoping for the lesser of the two evils though.

NSMJC1 SparkPoints: (5,968)
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Posts: 92
5/26/11 5:26 P

I do stick with the recommendations that SP set up, do you think I should be adjusting it weekly, some weeks I burn more than others. Would I have to reset all my info?? Thanks for the help! emoticon

RAINBOWCHARMER SparkPoints: (53,103)
Fitness Minutes: (55,046)
Posts: 1,474
5/26/11 5:22 P

Is the intake/burn range that you've been working in what spark people has recommended? If so, I would agree that a fluid change and muscle mass change is probably the culprit. if you're burning more than SP recommends without adjusting your intake of calories, you could easily be putting your body into preparing for "starvation" mode, where it will hang onto those nutrients and store them as fat to protect itself. Hence the need to adjust your calorie intake whenever your activity level increases significantly.

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
5/26/11 5:20 P

I guess its been over the last 3 1/2 weeks, I don't see myself as having alot of muscle but could be-thanx for your input emoticon

ARMSPORTS Posts: 1,310
5/26/11 5:08 P

Over what period of time did you see that weight gain? In the short term, you will not see a linear relationship between caloric deficit and weight loss because of fluid shifts that result from exercise, hormones, medications, etc. But over time you should see a trend in weight loss if those numbers are accurate, even if you have gained some muscle.

NSMJC1 SparkPoints: (5,968)
Fitness Minutes: (7,681)
Posts: 92
5/26/11 5:00 P

good topic! I eat between 1200-1500 cal range and burn about 2000/week-not seen the scale move, at least not down, went from 129lb to 135lb-any suggestions??

NEWDAYNEWTRY Posts: 112
5/26/11 4:24 P

I hear it works that way, but I don't know. I figure if I work out a minimum of 30 minutes a day 5-7 days a week, and restrict my diet to the spark-range, the weight will come off, even if I AM stalled right now!

HELZIE Posts: 509
5/26/11 4:06 P

My goal is 5000 calories burned a week-usually I do enough to go over because I don't rely/believe the estimators totally!
My main reason for this is because it forces me to eat to support this energy level-without doing that, I wouldn't eat properly...so it's mostly for that reason. If my weightloss stalls (which it is prone to doing!) I cut back for a couple of days to regroup! Like everyone else has said, it's the diet *and* exercise that works!

SPARK_COACH_JEN Posts: 56,470
5/26/11 2:45 P

Rainbow is correct. Ideally that 3500 calorie deficit is coming from a combination of diet and exercise. It definitely does not have to be from exercise alone.

Coach Jen

KKLOSKY Posts: 26
5/26/11 2:30 P

Oh don't get me wrong. I count my calories using Spark people. I try to stay within the lower part of my range. I was just wondering if you had to burn 3500 calories just to lose weight. I was just a bit confused because there have been some weeks where I lost two lbs following my diet and only burning 650 calories. I just got a new kickboxing/taebo dvd and supposedly, according to my spark people fitness calculator, if I do 45 mins of that a day then it burns five hundred calories. I am trying to figure out a way to keep myself from going into another plateau. Usually I lose weight for two weeks straight, then the third week I gain back. This week is my third week and I think I might have gained a lb or two back.

AEROGERS129 SparkPoints: (21,526)
Fitness Minutes: (36,962)
Posts: 558
5/26/11 1:25 P

Just like Sarah, I also have a heart rate monitor with the chest strap. It also takes me about 60 minutes to burn 600 calories and I try to do that about 5-6 days a week. If you don't have 45-60 minutes a day, why not try to split it up throughout the day? - 20 minutes when you wake up, 20 minutes on lunch, 20 minutes after work? That's definitely made it easier for me in the past!

And Rainbow is right - when you're working out more, your body needs more fuel. SP will adjust your calories for you so you know not to eat too little. I actually find that I lose/tone the most eating in the 1700-1800 calorie range, which seems counterintuitive, but it's all about finding what works for your body!

I have definitely lost some LBs following this, but now that I'm closer to my goal, I'm just toning up, which in my opinion is even better!

I would try to up your exercise as much as you can, and definitely be sure to count your calories. You don't want that hard work all going to waste because you aren't realizing how much you're eating! (Been there).

Best of luck on your health journey!

NANCYANNE1956 Posts: 493
5/26/11 1:06 P

Like you it's hard for me to fit exercise into my daily activity, I have never been able to hit 3500 calories in one week. However, I just read a blog about by woman who is squeezing in activity where ever she can & has been successful at changing the shape of her body. I have been doing the same thing for a few months and am beginning to see some changes.

I decided today to "track" my calories burned during my added activity, using the fitness tracker, and find out just how many calories my added activity is burning. I've never tracked my activity before, only my actual exercise.

I started to get my garden ready for planting the other night & when I checked the fitness tracker was amazed at how many calories I burned in that 90 minute period. I plan to buy a good pedometer this week and begin to track my steps, then begin to "add" more steps every day. I just might be able to hit a 3500 calorie per week burn in time.

RAINBOWCHARMER SparkPoints: (53,103)
Fitness Minutes: (55,046)
Posts: 1,474
5/26/11 1:01 P

It's not the calorie burn alone, but the calorie restriction in your diet too. You have to add them both together to get that 3500 calories - and the 3500 is basically an estimate. You need to be in a calorie deficit of around that much to lose about a pound - healthy rate is one pound or so a week.

Spark People makes it easy by calculating what you need to eat based on how much you plan to burn to lose that healthy amount. Burning 3500 caloires a week is great, but if you do that, odds are you need to increase how much you're eating by a little bit (spark people can tell you how much when you plug in your numbers) to avoid causing more harm than good. Believe it or not, eating too little while burning too much can cause you to gain or plateau rather than lose weight. It's a bit of a balancing act. Which is why I love this site. They make it relatively idiot proof. :)

SARAH0335 SparkPoints: (5,629)
Fitness Minutes: (7,345)
Posts: 423
5/26/11 12:56 P

I aim to burn 400-500 calories six days a week. I wear a heart rate monitor with a chest strp to get an accurate idea of how many calories I burn. It usually is about 45-60 mins of cardio for me to burn that.

I have only been doing this routine for about a month, but have seen some great results.

KKLOSKY Posts: 26
5/26/11 12:47 P

I was just wondering if anyone has actually tried to burn five hundred calories for a week and see any results? I am lucky if I can get time in to burn 650 calories a week.

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