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SARAHMINUS70 Posts: 496
12/3/09 9:56 A

I agree that adjusting within your Spark-assigned range is a good idea. An extra snack on your workout days could be a banana and some yogurt - it doesn't take much to satisfy and energize.

And I have also found that on days after an intense calorie burn, I'm wanting more protein, so it can also be about playing with ratios of nutrients as well.

Also, for me, this healthy lifestyle thing has been about learning how my body feels and how to nourish it in a way that feels good and healthy. In that way, I don't worry too much if I go a little over my calorie ranges after a strenuous workout, as long as I was legitimately hungry and I ate a healthy snack.

Edited by: SARAHMINUS70 at: 12/3/2009 (09:59)
MOTIVATED@LAST Posts: 15,443
12/2/09 6:21 P

Actually, Spark's advice is to average things out, on the basis that it is easier to build long term healthy habits if you are eating in the same range each day.

If you are constantly adusting your intake depending on your exercise levels, you end up chasing your own tail, rather than building healthy habits.

Of course, there is a significant room within the recommended range to eat at the top of the range on workout days, and towards the bottom on non-workout days, if you feel your hunger levels are different on different days.

12/2/09 11:58 A

Thanks for your responce, here are some answers...I have a heart rate monitor that i use to track how much i burn. so it's pretty accurate.
I strength train 3 times a week.
My BMI is 23.2
My sedetary BMR is 1737
My RHR is 55
i burn 500-600 calories 5 times a week
I eat 1300-1600 a day
i've never in my life been on a diet, i just eat healthy coz that's what i'm used to and how i was raised. I guess my question is a little confussing. On days that i work out and burn 600 calories, how much should i eat compared to days i don't work out. Coz spark people lumps it all into one week of working out. I'm thinking there should be a pretty significant difference between days i work out and days i don't.

SARAHMINUS70 Posts: 496
12/2/09 9:56 A

I agree with MOTIVATED's comment about the downwards trend. I would always tell myself "I'm healthier today than I was yesterday." Slowly but surely you get there.

One thought on how much to eat, I often am burning calories at high levels (I mountain bike in the summer/fall and ski tour in the winter, both huge calorie burners), and at the height of the season for either sport can be burning 4-5,000 calories per week. I have noticed that I rarely see an increased appetite on the days I burn a lot of calories; rather, its the day AFTER that I'm ravenously hungry. I've tried to organize my meal plans to accomodate for that increased hunger in the days following a high calorie burn.

In the end, it's about learning how your body works. There's a "Sweet spot" for each of us, where the amount we're taking in and the amount we're expending result in weight loss. I have found the best way to find that ratio is through trial and error. When you find something that works, stick with it, and if you get to a plateau, start changing things again.

Good luck!

MOTIVATED@LAST Posts: 15,443
12/2/09 8:43 A

Rates of weight loss do tend to slow down as you approach your goal weight. But there is significant variation between individuals, and predicting the rate of weight loss for any particular person is like throwing darts at a board.

But ultimately as long as the trend is downward, I don't think the actual rate really matters.


12/2/09 8:17 A

Thank you Lizzy63,
Honestly i know alot about fitness and healthy eating and i've been healthy all my life and still I've never actually heard someone tell me that. All you hear is if you eat healthy and workout, you'll loose 2lb's a week, it's simple.
Thank you so much for your comment, this was so helpful and motivational.

LIZZY63 Posts: 16,450
12/1/09 9:38 P

Also at your current weight and target, 2 pounds a week is not very realistic.
I would aim for 1/2 to one pound per week.

MOTIVATED@LAST Posts: 15,443
12/1/09 7:51 P

This number is going to vary from person to person, depending on what they burn naturally (aka 'BMR').
is an excellent explanation of the various components of your overall calorie burn.

Fortunately, Spark will do the math for you. Just update your Exercise Goals (accessible from the LH side of the Start page) to reflect what you burn (there is an option there to directly enter an overall weekly exercise target, rather than using the minutes per day assumptions. Spark will then come up with an intake recommendation appropriate for your needs and goals.


ARCHIMEDESII SparkPoints: (197,121)
Fitness Minutes: (294,298)
Posts: 27,076
12/1/09 10:54 A


Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy. Here's the thing, exercising too much and eating too little will hinder your weight loss, not help it.

Also, how do you know for sure that you're burning 600 calories ? Don't go by the numbers on a machine. ellipticals and treadmills read outs are notorious inaccurate. They are higher than they should be. So, be careful with that 600 calorie count. You may not really be burning that many in an hour.

If you want your body to be more efficient at burning fat, you're going to need to do some strength training. Increase your lean muscle. Muscle burns fat. the more lean muscle you carry, the more efficient your body will be at burning fat. So, don't be afraid to pick up a heavy weight. You won't look like a body builder if you do. that's a misconception. Women don't pack on muscle the same way men do. BUT, we both benefit from a good strength training program.

How much should you eat ? Input your statistics into the Spark People software. let the software determine what you need. because you don't want to eat too little. Starving doesn't work.

Remember, this is NOT a diet. Diet's don't work. this is a lifestyle change. changes you're making to your health today are ones you keep for the rest of your life, not the amount of time it takes to lose the weight.

Two things that will help you become healthier and lose fat... one, eat 6-9 servings of fresh fruits and veggies each and every day. two, strength train 1-3 days a week.

ROOBOY0000 Posts: 513
12/1/09 10:46 A

The Sparkpeople website will tell you how many calories you need to eat given your exercise regime to meet your weight loss goal.


ALISON803 Posts: 1
12/1/09 10:46 A

The key is to burn more calories than you consume. You need to find out what your BMR (basal metabolic rate) is. Go to
ors/basal/basal.html for a calculator.

This is the amount of calories you consume if you did nothing but stay in bed all day long. Then add the amount of calories taht you burn through activity (working out, housework, etc).

To lose 1lb per week you should have about a 500 calorie deficit each day. So to lose 2lb/week you should have about a 1000 calorie deficit.

Keep in mind that depending on your activity level (especially on non workout days) and BMR a 1000 calorie deficit is unrealistic. For example on my off days I only burn about 1900 calories. Eating only 900 calories is unrealistic.

Good luck!

P.S. This website explains pretty well why a 500 cal deficit results in a 1lb/week weight loss:

12/1/09 10:09 A

If i burn 600 calories a day how much should i eat to loose 2lb's a week, for that day?

Reason i ask is i work out Mon - Friday for an hour and usually burn 600 calories a day, i do house work on Sat and rest on Sunday so i know i should eat less on days i don't work out but i tend to eat too little to loose weight so i track my calories to make sure i'm eating enough. I want to make sure i'm eating enough to loose weight during my 600 calorie burn days. and no i don't have an eating disorder, i just get a little too excited about wanting to loose weight to i really cut down on calories when i just need to trim a little. Thanks for your help.

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