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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!

Never trade what you want the most for what you want at the moment.
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 -

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.

Deb, in New Zealand
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?

Never trade what you want the most for what you want at the moment.
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?


Never trade what you want the most for what you want at the moment.
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