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SAILOR64 SparkPoints: (20,017)
Fitness Minutes: (6,854)
Posts: 519
1/30/13 2:51 P

Dear Poet,

A little information is a dangerous thing. Jen gave you some great information, but as Paul Harvey used to say... "Here's the rest of the story."

BMR = Basal Metabolic Rate: This is your basic metabolism based on your age, gender, weight, and basic daily activity rate or as Jen put it "just living calories burned."

BMI = Body Mass Index: This is just one indicator used to determine you "body fatness." It's a number based on a formula developed by a bunch of scientists at the National Institute of Health. A BMI of 27 was considered healthy until the formula was adjusted several years ago. So actually, if you have a BMI of 27 at 68 years young, you are doing great. If you want to lower it, fine, but do it with your doctor's "okay."

Finally, do yourself a favor and stop weighing yourself every day. A person's weight can fluctuate as much as 5 pounds throughout the day. Weigh yourself once a week at MOST. Then track it over several weeks to check your progress. You're going to drive yourself crazy checking it every day or several times a day.

Good luck to you.

POETICA7 SparkPoints: (9,026)
Fitness Minutes: (1,713)
Posts: 727
1/30/13 12:12 P

Thank you, Jen. This makes sense. I guess I hadn't taken into consideration the calories burned "just by living." I went online and looked up various activities and how many calories are burned, and did some adding. I found out that I approach 1800 in a day, so that must be my deficit of 500.

Thanks again.

JENMC14 Posts: 2,786
1/30/13 10:50 A

Exercise calories burnt are "bonus" calories. Your body burns calories just living. This is called your BMR. SP takes your BMR into account along with an activity modifier for a sedentary (desk job, fairly inactive) lifestyle. Then you plug in your exercise calories burned in your Fitness page set-up, and that's how your range is calculated. Using a BMR calculator, my body, based on my gender, age, weight, etc. burns around 1300 calories just laying bed all day. Add to that sedentary activity modifier, and I'm at 1500-ish, and add in my exercise, and my maintenance is somewhere around 1800. So that was the long answer, short answer, you don't have to workout to burn off the 1300 you eat, your body does that itself just living.

Edited by: JENMC14 at: 1/30/2013 (10:53)
POETICA7 SparkPoints: (9,026)
Fitness Minutes: (1,713)
Posts: 727
1/30/13 10:46 A

The facts: I am 68 years old, 5'7", and weigh 176.6 today. I started SP two weeks ago Mon. at the weight of 180.0 so I have lost. But I've been as low as 175.8. Yesterday I was 176.4, and this morning 176.6. I understand daily fluctuation, and SP set my loss at about two pounds per week. So I feel that I'm doing OK.

I'm eating well, drinking eight glasses of water per day, getting more than eight hours of sleep every night, tracking all my food, and tracking my exercise. My daily exercise is as follows: I walk briskly 30 minutes per day in ten-minute segments, and ride my recumbent bike for ten minutes. I sometimes throw in a SP video or do resistance bands or climb stairs for ten minutes. Mainly, though, I do the walking and bike. I'm taking today off because I'm tired and because I won't be home much during the day.

SP has set my calorie range to 1200-1550, and I do not come in lower, as I don't want my body to go into starvation mode. My question is this: If I eat, for example, 1300 calories in a day, do I need to exercise enough to burn off those same 1300 (or more) calories in order to lose?
That seems as if it would require exercising all day long! My target heart rate is 92-123. Do I need to be in that range the whole time I exercise? My BMI is 27.-something, still in the overweight range.

I hope someone can explain all of this to me. And I thank you so much.


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