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.