Fitness Minutes: (55,044)
789 1/4/13 1:51 P
SparkPeople will actually do all the math for you. Go to the main page, and under 'goals and progress' (where it tells you how many calories left to eat today, how many minutes to work out this week, etc), go to 'change goals' under weight. That will let you enter your current stats and your weight loss goal, which will generate a daily calorie range for you.
Next, if you know approximately how many calories you're going to burn with exercise per week, you can go to fitness goals and enter that number. SP will take that burn goal into account and adjust your range.
The minimum range the site will give a woman is 1200-1550 calories per day. Any lower than 1200, and you're depriving yourself of nutrients (and even then, that's only if you're completely sedentary). If you're getting that range and it seems too low for the amount of activity you're doing, that may mean that you've set an overly aggressive weight loss goal. Try playing around with some different numbers (a later deadline, or maybe a one pound a week loss).
Finally, keep in mind that even if there was such a thing as a perfect formula, our bodies aren't going to behave like machines. You'll have weeks where you lose more and weeks where you lose less (and some where you don't lose at all). Fluctuations are normal, so when you're looking at a safe 1-2 pound loss per week, that's an average. It doesn't mean you're doing something wrong if your weight loss graph isn't a perfectly straight line. You also don't have a ton of weight to lose, so as you get closer to your goal, you'll find that you lose less per week. 1-2 pounds is probably a reasonable goal to start, but two pounds might not be doable once you're past a certain point.
You may lose 2 pounds a week, but it will taper off, at least it did for me. I ate between 1200- and 1550 and got down to 117. (Bad holiday eating got me back up to 130!) Set up your spark tracker and stick to that. Do not go below 1200 for sure.
As for workouts, and hour of cardio seems pointless to me. I am also the mother of two, and I workout in the am before either of my children (usually) wake-up, then I go to work. I usually do 25-45 minutes, both strength and cardio, 5 days a week.
I am 5'4". Starting Weight (4.6.11) 164.6 First Goal 130 - Reached September 2011 Currently maintaining under 120 and working on changing my mental image of myself!
Fitness Minutes: (4,270)
1/4/13 1:30 P
If you are short on time try a HIIT 15 min workout or Jillian Micheal's 30 day Shred. I have the same issue and these work for me.
Fitness Minutes: (18,349)
1/4/13 1:20 P
A pound of fat is 3500 calories. So to lose a healthy 1 pound per week, you need to have a deficit of 3500 calories. Look up what a healthy caloric intake per One Day is to maintain your weight, multiply by 7 days. Then subtract 3500. Use that number to divide by 7 again in order to see what your calorie needs are for one day. That is how many calories you should take in in order to lose weight.
The problem with calculating is that if you see a different of 1500 to 1000, it is simply because the measurements aren't taking into account your build, your muscle mass, and sometimes if you are a male or female. Thus, the calculations vary. So, I think a safe bet for you would be to go in the in-between range, 1250 calories. If you don't see results in a month, try less, but definitely don't go less than recommended.
Edited by: JESSAELINN at: 1/4/2013 (13:21)
SW-225 January, 2013
Fitness Minutes: (129)
1/4/13 1:13 P
So confused over what calorie intake I need to be at. I am 36, 5'4 inches tall and weigh 160lbs. My goal is loose 40lbs. I have two small kids, so fitting in time for exercise is hard, but I try to at least do 1 hour 3 times per week doing cardio (walk/run combo in preparation for a 5K). How many calories should I be eating? Some sites say 1500 others say 1000, and another one said 1200. In the past I lost 20 lbs eating 1000 not doing any exercise at all. But now I feel like I'm starving if I eat only 1000. Please help! I'd like to loose 2lbs per week and haven't been loosing anything at all!
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