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1/30/13 6:53 P

I think you can shoot for 1 lb/week. Back in 2006 I went from 154 to 124 (30 lbs) in 25 weeks and we're about the same height. (unfortunately I did not keep it up LOL) It sounds like you have a great plan! emoticon

DRAGONCHILDE SparkPoints: (61,313)
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1/30/13 6:37 P

It sounds like you've got a good plan, a good grip on what you need to do, and a doctor's guidance, so I'd say you've got a recipe for success.

Just a tip: This isn't a journey of perfection. There will be ups and downs. That's okay. :) This is healthy living for life!

MRSWILKI SparkPoints: (5,940)
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1/30/13 6:19 P

Thank you, Heather is it?

I changed my ticker, I had gotten down to 143 but I put on some weight in the past 6 months and am now at 152. Either way I did your percentage rule and you're right, I should stick to 1/2 pound per week.

My doctor told me that 135-140 would be a great range for my height and body type so I'll shoot for that. I know that my weight can fluctuate a lot so I'll keep the range in mind as a goal instead of one static number.

The past 6 months I've moved from the mainland to Hawaii and it's been a very long, stressful process and I've basically stopped with my good eating and exercise habits. I've always eaten healthy foods but I was indulging too much. More than anything I want to feel like I am back on track and making healthy choices, and I want to exercise more so I can feel stronger :) So I guess as long as I am exercising and eating healthy and feeling good again it's okay for me to only lose 1/2 pound each week.

I appreciate your advice, this is why I love Sparkpeople and recommend it to everyone I know who is on a journey for health. The website and all the wonderful members help to keep me motivated and informed. emoticon emoticon

DRAGONCHILDE SparkPoints: (61,313)
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1/30/13 5:02 P

You can realistically attempt to lose about 3% of your remaining weight loss goal per week. You have 8 lbs to lose, according to your ticker, which means that you can attempt safely to lose about .25-.5 a week or so.

Yes, 1 lb per week is too aggressive, and unrealistic for you to maintain. Creating too large a calorie deficit can slow your metabolism long term.

You might get that for a week or two as you shed water weight in the early days, but that is not sustainable for very long at all, and all you'll be doing is undereating for a very unlikely loss. You lost the 1.5 per week so quickly because you had more to lose. The less you have to lose, the closer your body gets to homeostasis, and the more it wants to hold on to what you do have. In fact, it's not unusual for people to find that last 5 lbs they want to lose is tougher than they thought. That's because our weight isn't a static number, and the closer we get to our goals, the harder it is to reach them. Weight can naturally fluctuate up to 9-10 lbs in a single day! It's best to set a goal *range* for that reason. You will likely not hit a single weight and stay that weight indefinitely. :)

Edited by: DRAGONCHILDE at: 1/30/2013 (17:04)
MRSWILKI SparkPoints: (5,940)
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1/30/13 4:51 P

Thank you so much you have both been very helpful. I was able to change my exercise goal to 30 minutes, 5X a week, and burning 1500calories/week.

I also went back and changed my goal since I had it messed up somehow. I set it to go from 152 (my weight today) to 135 by May 29, 2013. That's 1 pound per week. I'm going to try losing 1 per week for a little while and see if it works for me and I can sustain it, otherwise I'll go down to half a pound per week. Do you think 1 pound/week is too aggressive for me? I lost the first 40 pounds in 7 months, averaging about 1.5 pounds lost/week and I felt really good and didn't feel like I was working too hard or restricting myself too much.

When I changed my exercise goals spark changed my range to 1290-1640.

Thank you Unident for your explanation of the math. Before posting this question I actually learned most of my BMR knowledge from a question you had answered in a message board a year or so ago. :)

UNIDENT Posts: 33,498
1/30/13 4:48 A

Yes, the 1600, not the 1300. You subtract the deficit from BMR + activity modifier + exercise. Otherwise your deficit and your exercise added together would BOTH be a bigger deficit!

If your Spark range is 1200-1550 then your weight loss goal date is too aggressively close. What do you have as your goal date for losing the few pounds you have left?

You should be aiming for half a pound a week - a 250 calorie daily deficit.

That would mean 1850 on exercise days and 1550 on non-exercise days. Or average it out. Averaging is always better. You do that by taking your 1500 calories burned per week and averaging over 7 days for 214 per day, which added to your 1800 makes just about 2,000 even per day. Subtract 250 for deficit = result: 1750 daily every day (on average).

So you would want to be eating somewhere between 1600 and 1900 every day, regardless of exercise.

DRAGONCHILDE SparkPoints: (61,313)
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1/29/13 11:17 P

I think this is the article you need. :) This explains all the math:

You would eat the 1600... your exercise calories don't vanish, and if you ate 1300 calories, that wouldn't be enough to support your exercise.

Here's how you change your calories burned goal:

MRSWILKI SparkPoints: (5,940)
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1/29/13 10:23 P

I have been reading about BMR recently and need a couple of things cleared up. Last year I lost 40 pounds and have been maintaining for several months. Now I'm ready to start a new goal. Since I'm in a healthy weight range now I feel like I need to understand the math better so that I make sure I am eating enough but not too much for my new goal. It was much simpler to get a deficit when I weighed more.

Here is my understanding, please tell me if I am on or off track.
My BMR calculated online is approx 1500. That would be the amount of calories I would need to sustain my weight (5'5'' 21 year old female, 149 pounds) if I were basically comatose. Multiplied by 1.2 to account for a sedentary lifestyle means I need about 1800 calories a day to maintain my weight.

I exercise and burn about 300 calories, five days a week. On these five days that puts me at 2100 calories for my total daily expenditure.

If I want to lose 1 pound per week I need to have a 500 calorie deficit daily. Does this mean that on the five days I am exercising I should be eating 1600 calories (500 below 2100) or does it mean I should be eating 1300 calories (500 below 1800) ?

The past two days I have been back to regularly tracking (stopped while maintaining). Yesterday I did a home workout and burned approx 250 calories and ate approx 1300 calories, and today I jogged and burned approx 300 calories and ate approx 1600 calories even though my goal was 1300 because I was so hungry throughout the day. This makes me wonder if I'm not eating enough to sustain my activity level.

I realize that Spark automatically calculates this stuff for me and gives me the range but I don't think that I am inputting my activity level goals and stuff correctly. It says I should be burning 560 calories a week and eating 1200-1550 per day. I want to exercise 5X a week because it makes me feel good but I don't know how to change all of this.

I just want a handle on the math so I can finally understand what my body really needs to be healthy.


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