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Deficits based on BMI?



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FTSOLK
Posts: 1,205
7/2/13 10:31 P

Actually, my Sparkpeople records say I burned over 1,000 calories through activity alone today. My Fitbit averages show me at a 2,700 average calorie burn per day which would mean 1,700 would be my average goal per day.

I've just heard elsewhere that you shouldn't have a 1,000 calorie deficit for too long or when you're closer to your deficit.



DIETITIANBECKY
Posts: 26,530
7/2/13 2:28 P

So what you are saying is that you are buring 2200 calories daily through:
Basal Metabolism (the calories you burn in a resting state just to stay alive)
+
Your daily activity of work, home, life
+
Your planned exercise program

And you are eating 1200 calories daily

Thus giving you a deficit of about 1000 calories daily.
For the week this would be 7000 calorie deficit or 2 pounds lost.

Yes, it would be considered safe and fine...but is it doable? Only you can answer that. It is aggressive. Can you do this for several week? Are you hungry on such a routine?? Are you feeling tired, loss of energy. If this is happening, you could be slowing down and buring fewer calories throughout the day. Then you may actually do better eating at about 1400-1500 calories.

Does this make sense??

Becky



FTSOLK
Posts: 1,205
7/1/13 9:01 P

Dietitian Becky- So, as long as I burn 2,200 calories a day or more through everyday activity, a deficit of 1,000 calories is fine?



DIETITIANBECKY
Posts: 26,530
7/1/13 7:55 P

The other thing to factor in is the lowest calorie range appropriate for overall health.
Sparkpeople does not encourage going below 1200 calories daily.
Our lowest range is 1200-1550.

Becky
SP Registered Dietitian



ANARIE
Posts: 12,375
7/1/13 7:17 P

It's reasonable to lose an average of between 1.5 and 3% of your excess weight per week as long as you have excess weight. That percentage range won't change with BMI; If you have 100 pounds to lose, 1.5 to 3 pounds is a reasonable expectation, and if you have 10 pounds to lose, you're looking at .15 to .3 pounds (1/8 to 1/3 of a pound.)



FTSOLK
Posts: 1,205
7/1/13 7:04 P

Before I do today's workout (28 Day Boot Camp with Coach Nicole- Day 4), I wanted to post a quick question regarding how much weight one aims to lose per week.

I understand that weight loss slows down as you get closer to goal. When you're only 10-15 pounds from your goal weight, a loss of a quarter to half a pound is to be expected.

What I'm wondering is whether there's a guideline for what kind of deficit (whether you want to aim to lose 1 pound in a week or 2) you should create based on how overweight you are, etc? For example, should you decrease from a 2 pound loss to a 1.5 pound loss when going from being obese to overweight?

I'm customizing my Sparkpeople goals to work for me, so I'm manually calculating my weight loss ranges using my Fitbit data and the method Sparkpeople uses to create ranges.



 
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