To put things in context, most people burn between 1300 and 1900 calories a day just keeping their natural body functions ticking over aka metabolism (google 'BMR calculator' to get a better fix on this number for you).
And then add 20% to this to account for normal daily non-exercise activities.
And when you finally add in exercise on top of this, you should get a number approaching or exceeding 2000 calories per day. So an intake of 1200-1300 should have you at a good calorie deficit
30 minutes 3 times per week is the minimum consistent with good health, and this is Spark's default recommendation. But of course, more exercise is always good - just update your Spark Exercise Goals (accessible from the LH side of the Start page) to reflect your increased level of activity.
Fitness Minutes: (14,252)
9,689 4/8/13 9:37 P
LUV2SURFCHIC, setting yo ur fitness and/or weight loss goals will do it automatically for you.
Dragonchilde ,I always think as if I am under 5 foot, I have no choice I am 4 ft 9. :-)
lilliputianne, Egads, eat more!! Believe it or not (because I can't) but it's all I can do to eat what I am eating :-)
Fitness Minutes: (112,042)
46,222 4/8/13 8:37 P
Your calorie range is determined by many factors--your current weight, your goal weight, time frame you selected to meet your goal weight, your activity level, etc. That being said--I see that you joined just a few weeks ago so this is where patience comes into play.
Our weight is not a static number, but more like a vital sign. Just like your blood pressure, heart rate and body temp will vary throughout the day, same is true with your weight. Because our bodies are largely made up of water (the fitter we are the more water we retain), any deviation in our diet, hydration, workouts, even hormones can lead to a shift on the scale.
Know that all changes within the body must begin at the cellular level...all the way down to the fat cells need to release the free fatty acids, to the muscle cells making bigger and more numerous mitochondria-these are the organelles within the cells-to give us energy.
It isn't uncommon to see a slight upward shift in weight when we start exercising, or add a new training regimen and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.
I hope this helps!
Fitness Minutes: (14,252)
9,689 4/8/13 8:17 P
Contrary to popular belief, you don't have to starve yourself to lose weight. That's a fallacy a lot of us have embraced! 1200 calories is the absolute minimum a female should eat in the majority of cases, unless you are very, very small (think under 5 feet tall.) If you need less than 1200 calories, you'd need to be talking to a doctor for your weight loss, because SP isn't designed for that.
In fact, the more you exercise, the MORE you need to eat! When you exercise more, your body needs more fuel to maintain its basic functions and support your exercise, so you eat more, and no matter how much you're exercising, you're aiming for about the same rate of weight loss (no, exercising more and eating less won't help you lose faster.)
I am doing 1200-1550 calories a day. SP suggests 180 minutes a week and 800 calories to burn. I am usually eating between 1200 & 1300 and exercising at 25 minutes a day every day. How can that possibly be enough to lose this weight. Shouldn't I be doing more?
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