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VAPERCHICK SparkPoints: (17,374)
Fitness Minutes: (4,843)
Posts: 1,065
4/1/10 11:41 A

Thank you, you all have been VERY helpful! I was wondering why my weight loss was slowing and why I was always feeling kind of hungry! Strange concept when you're first beginning to understand, that in order to lose efficiently, you need to fuel the machine! Thanks again!

TONKA14 Posts: 4,947
4/1/10 9:05 A

Here is another piece of the puzzle that might also help -

Q - Can you explain the concept of "burning more calories than you consume" in order to lose weight?

A - www.sparkpeople.com/community/ask_the_expe
rts.asp?q=27


Coach Tanya

UNIDENT Posts: 33,498
4/1/10 4:19 A

The calorie differential thing works like this...

It takes 3,500 calories to make one pound of fat. So in order to lose one pound of fat, you need to create a deficit of 3,500 calories.

If you're aiming for 1.5-2 lbs/week, then you want to have a weekly deficit of 5,250 - 7,000. It's not recommended to lose more than 1% of your bodyweight per week, so for you that's only 1.5lbs now, and will be less and less as you lose.

But at 1.5 as a goal then, you want a weekly deficit of 5,250 calories, or 750 a day.

Okay, so deficit from what? Your BMR is the base amount of calories you burn just by mere existing. You can google that, but we'll use around 1450 now as a rough guideline.

Spark uses a multiplier of 1.2 to calculate burn from daily activities on top of that - brushing your teeth, walking about, housework, etc. So that's 1740 a day that you burn.

If you exercise for 500 calories a day as well, that's a grand total of 2,240 calories.

So your body is burning 2,240 calories a day and you want a deficit of 750, then you should eat 1490 calories.

Now, your body isn't exact, and your weight depends on a lot of other factors, but that's the basic maths behind it. It doesn't mean if you eat 1490 calories exactly every day for 7 days that you will lose exactly 1.5 pounds. You might not lose anything. You might even gain. There are a lot of factors in play.

But, if you stick to around 1300-1500 or so calories daily, with the 500/day exercise, then over the course of a couple of months, you can expect that you'll probably lose about 1.5 pounds per week on average.

SCARLETB628 SparkPoints: (0)
Fitness Minutes: (10,131)
Posts: 301
3/31/10 11:19 P

Follow the spark guidelines put in the calories you burn a week manually.Stay in the range they give you . Eat at the higher end on days you work out and on the lower range when you don't to shake things up a bit.Not eating enough will cause a STOP in your loss.It happened to me I burn about 3500 cals a week and was eating around 1200 calories I was not losing a thing.Upped my food some and the scale is moving.

VAPERCHICK SparkPoints: (17,374)
Fitness Minutes: (4,843)
Posts: 1,065
3/31/10 10:38 P

I'm *kind of* hungry, but not starving :)
But...can someone tell me about the calorie differential thing?

SMALLTOWNMOMMY Posts: 2,661
3/31/10 10:27 P

If you are hungry, you need to eat something. Don't starve yourself thin, eat healthy and let your body reward you with a flattering shape.

VAPERCHICK SparkPoints: (17,374)
Fitness Minutes: (4,843)
Posts: 1,065
3/31/10 10:13 P

Quick question about this...

If one has a daily calorie deficit of, say, -800, and does a workout, making the deficit then, say, -1100, and you've finished eating for the day (but you're still sort of hungry, however, you're determined to break through a plateau)...then can one eat a little more, so the calorie deficit is more like -900, and still lose weight steadily? If one would like to lose 1.5 - 2 pounds per week, what should the daily calorie deficit be?

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