Thanks for the reply, Deb! I just figured out all of the calorie calculations (Spark says it uses the Harris Benedict formula, which I've been told overestimates), but here it is (w/me averaging a calorie burn of 400/day): 1,960 cal/day to maintain, 1,460 cal/day to lose a lb./wk, 1,710 cal/day to lose half a lb/wk. So, my range to lose a lb/wk is 1210-1560 and 1460-1810 to lose half a lb/wk. The kicker is that I've been eating in the 1500-1600 range anyway and nothing is happening. See why I'm SO frustrated?!!!
I'm sorry it's not happening for you. Have you done the maths in Calorie Calculation 101 to work out your actual loss-intake figure?
The basic fact of physics is that your body cannot produce energy from nothing. If you create a calorie deficit, it WILL turn to fat stores to make up the shortfall. It has no option, there is nothing it can do about it.
Creating the deficit can be a tricky balancing act, but you should be able to try tweaking it and find out what actually does work for you. You just need to give each tweak probably at least a month to see if it's working or not.
I totally understand creating a deficit to lose weight. But for some reason, if I eat less, I don't lose weight. I've stayed in my Spark range, can burn 2800 cal or more/week and NOTHING CHANGES!!! I AM EXASPERATED. I've posted about this before, and the general feedback was to eat more! My spark range is now at 1320-1670 (I set it to lose less than a pound per week b/c I'm 5'4", 120 lbs). I can't even shed a pound. My eating habits are good and healthy w/ some indulgences. I've always eaten in moderation, also eating throughout the day -- I've eaten this way for years!! And now that I'd like to lose 5-10 lbs., nothing will budge. I weight train 2-3x/week, do cardio 4-6x/wk with intervals and high-intensity...everything one should be doing. Even if I didn't exercise, I should still be able to lose by eating less. It's not happening for me...UGH!!
I've been told that weight loss is 70% diet and 30% exercise. So I am much more careful about what I eat than making sure I work out every single day. Don't forget that your body burns calories just to live.
All you need is to burn more calories than you eat and you'll lose weight. Exercise will make it happen faster if you don't also eat more, but plenty of people lose weight without working out. That may not be a maintenance strategy, but the food is still the most important part.
Those are the calories you should try to burn weekly doing cardio. Your body also burns calories doing everything else - for your basic living functions and to move you thru your day.
The total of all calories used must be more than the calories you take in. Spark uses an equation to estimate what your body uses. Its based on factors like height, weight, gender, age. And by eating often (small amounts every 2-4 hours) and adding activity regularly to your daily routine, you can help your body's metabolism to work in a 'normal' way.
Spark also considers your weight loss goals in setting your recommended range, but they'll never recommend eating less than 1200 calories per day.
I think everyone on here should know EXACTLY how spark calculates your calorie range and how that changes/varies as your calories burned per week increase/decrease......I found it helped greatly with my understanding...see the link: http://www.sparkpeople.com/resource/calo rie_calculation101.asp
And do the calculations I know you will find it very enlightening....you can also play around on the mytools section and increase or decrease the amount of calories you plan on burning a week an see how it affects your calorie range
Spark's calorie burn target is based on how many minutes of exercise you said you were prepared to do each week, not on your weight loss goals.
there is little point in having an ambitious exercise calorie target if long workouts every day are just not going to work with your schedule. It's much better to have a workout regime that you can actually stick to.
There is no single amount of calories you should burn through exercise, and at 3500 calories to a pound of fat, 936 calories represents about 1/4 pound lost per week through exercise alone. However, exercise is only part of the calorie deficit equation. As most people burn between 1300 and 1900 calories eachday just keeping their natural body functions ticking over (aka metabolism), by cutting your intake most people can create a substantial calorie deficit even before they start exercising.
Approx 300 calories per workout seems a reasonable goal, so if you want to increase your exercise calories, exercising 4-6 days per week might be the best way of achieving this. Even just adding a mile or 2 of walking on your non-workout days can be a nice contribution to your overall calorie burn.
Fitness Minutes: (23,255)
885 11/6/08 6:37 P
A pound is 3500 calories and your minimum daily calorie intake for a woman is 1200 so I aim for eating 17 - 1900 a day and I burn roughly 700 calories a day with cardio.
Yes, you can change it. How many calories a day are you burning through exercise? Add that to the 1200 and that is how many calories you should eat to be taking in the 1200 minimum a day.
On my fitness plan, I let Spark set up my routine for me. According to their plan, I am on a 1200-1500 calorie diet, but they only have me burning 960 calories per week 3 days per week. Is this a normal calorie burn for weight loss? I thought I should burn more calories, I am trying to lose 40 lbs by April 2009. I know I can change it, if this is an incorrect calculation of calories I should be burning, than how many should I burn each week to lose lbs? I appreciate any feedback! Thanks...
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