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STACEY4415 Posts: 53
2/25/13 2:35 P

I input my walks into the exercise tracker, and each time it is almost the same as my HRM, give or take maybe 40 or 60 calories. Is this what you mean? Sorry if it's not, I'm a bit confused.

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
2/25/13 2:30 P

Try using the mileage option on the fitness tracker. You can set up your fitness tracker to track this by editing your Fitness Setup (The button's at the top of the fitness tracker.) Then you can update your minutes/distance and it'll estimate for you based on your time and weight. :) This has the added bonus of keeping a running total of your mileage, which is totally fun!

STACEY4415 Posts: 53
2/25/13 2:17 P

Do you think it may be more like 100 cals per mile? It's so difficult to know what to put into the calories burnt section, maybe my estimation of 4,500 is too high then. Thanks for your advice, really appreciate it

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
2/25/13 2:10 P

If your RPE is around 5, then yeah, I'd say that 1000 calories for 5 miles is probably a bit high. It could be because of your weight/fitness level that your heart rate may be higher than normal, and that could be throwing off the HRM.

Edited by: DRAGONCHILDE at: 2/25/2013 (14:11)
STACEY4415 Posts: 53
2/25/13 2:07 P

At the moment I weigh 253lbs. To be honest I think I probably have more than 100lbs to lose. I would say when I am walking, my RPE is around 5, although some walks I do are a lot more difficult and sections would be around 8 or 9.

I have a polar FT4, I have a watch and chest strap and I have put in all the info including DOB, height, weight, age and gender.

ZORBS13 SparkPoints: (194,099)
Fitness Minutes: (189,306)
Posts: 15,815
2/25/13 2:03 P

That sounds a bit high.

Keep in mind that I weigh 100 pounds less than you, but 1000 calories is equivalent to a 12 mile run for me at a 10 min/mile pace.

Edited by: ZORBS13 at: 2/25/2013 (14:03)
DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
2/25/13 2:02 P

The minutes per mile are less important than how hard you're working. May I ask how much you weigh? You have 100 lbs to lose in your ticker. There is a chance you could be overestimating that amount.

When you walk, what is your intensity using Rate of Perceived Exertion (RPE)?

If you're significantly overweight, and working at a hard or more intense level, perhaps. A good rule of thumb is about 100 calories per mile, although if you weigh more and are less fit this number can go up.

What kind of HRM are you using, and is it the kind with a chest strap? Does it have options for weight, height, and gender when you set it up?

STACEY4415 Posts: 53
2/25/13 1:54 P

Thank you for your reply.

Now I am wondering if perhaps my HRM is not accurate. For a 5 mile walk, walking at 19min per mile I am burning approximately 1000 calories. Does this sound about right? I am worrying that maybe my idea of burning 4,500 cals is now completely wrong, so don't want to eat for that amount if it's wrong.
Many thanks again

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
2/25/13 1:29 P

I would say yes. You may not need to eat at the top of that range, but definitely try your minimum. Give it a month or two, and see how it works.

Let me put it this way. I started here at 211. I was burning somewhat less than you, averaging 2000-2500 calories burned through exercise per week. That was some intense stuff, including boot camp and HIIT training.

I was averaging between 1800-2000 calories a day, generally around 1900.

And that's how I lost my first 20 lbs. :) You weigh more than I did then, so yes, you should lose (provided your calorie burn estimate is accurate.)

Now I burn less and eat less (around 1500-1700) but I'm still losing.

STACEY4415 Posts: 53
2/25/13 1:25 P

Thanks for responding. I really will try to eat more calories, I just think it will be so difficult. Now I have entered the 4,500 calories burnt through exercise, SP suggests 1900-2300, do you think I should eat around that mark? It seems so high.
Many thanks

STACEY4415 Posts: 53
2/25/13 1:02 P

Hi, the HRM is worn throughout my walk, which is approximately a 5 mile walk every day. I take it off when I get home from my walk. I only wear the HRM for my walks and have only started wearing it the last week or so.

DMJAKES Posts: 1,635
2/25/13 12:27 P

Stacey - how are you computing the calories burned through exercise? Are you using a HRM, using the Spark #s, or what?

Many folks WAY overestimate what they burn during exercise. I always err on the low side, just to be sure.....because the exercise is for fitness, not necessarily for weight loss anyway.

ROXIELU0422 Posts: 317
2/25/13 12:21 P

It's simple, you are NOT eating enough. You have to fuel your body for those type of workouts.

2/25/13 12:18 P

If you don't eat enough, your body will go into survival mode. It'll try to save you from starvation by clinging to weight. If you have truly calculated your calories burned through exercise correctly, and you don't get enough fuel (calories) you will not lose weight. You do have the option of reducing your exercise, and in turn reducing the calories consumed.

Success comes from understanding the math behind the process. If the numbers aren't right, you're going to have troubles.

STDWYNWEN SparkPoints: (11,748)
Fitness Minutes: (4,601)
Posts: 577
2/25/13 12:03 P


How do you come up with 1000 calories burned?
Are you wearing the HRM all day long or just when you do exercise?

What do you enter for what you burn in a week? You want to make sure you're not overestimating.

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
2/25/13 12:00 P

Remember that this is not the Biggest Loser. Those kinds of results simply aren't typical. Maybe if you had personal trainers for 8 hours a day, personal chefs, and constant medical monitoring, you could get it off like them.

Fast loss is NOT better loss; losing fast comes with sagging skin and a whole host of problems related to undereating and overexercising.

Your body needs fuel to power its workouts; when you starve it of the nutrients it needs (which eating under 1200 calories at your weight and activity absolutely would do) then it slows your metabolism, holds on to fat, and burns anything BUT fat to keep going.

If you lost 6 lbs per week, that was likely water weight.

It took you time to put the weight on. It will take you time to take it off. You are not "not losing", you are losing! You simply aren't happy with the rate. 1lb per week is fantastic, sustainable, and healthy.

It's time for an attitude readjustment.

Also, check out this thread, FULL of people who ate more and lost weight. Less is most assuredly NOT more!

I've lost almost all the weight you see gone on my ticker by eating 1700 calories or more.

STACEY4415 Posts: 53
2/25/13 10:54 A

Forgot to mention as well, I put in my info when I first started and the calorie range was 1400-1600 I think, but now I've updated with approx calories burnt, it is 1900-2300.

STACEY4415 Posts: 53
2/25/13 10:49 A

Thanks everyone, for your advice.

After updating the 'calories burnt through exercise', sparkpeople now says I should eat between 1900 and 2300. I would find it so difficult to eat this many calories.

I am just so fed up, and want to see weight loss quicker. I'm not hoping for crazy numbers but I think for the past 2 weeks I have only lost a lb, which is so disappointing. I just feel as though, for my size, I should be losing more. About a year ago when I lost a bit of weight, sometimes I would lose 6lbs a week and I am just so disappointed with these results. I will find it so difficult to eat 1900-2300 calories, this is what I ate before I made an active effort to lose weight and I just don't see how I'll lose very much weight eating so much.

Many thanks for your advice.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
2/25/13 10:26 A

Yay, another person who likes to do long walks -- hi!

I know it can be frustrating, but there is absolutely nothing wrong with losing a pound a week (or a bit more, in your case). Nothing at all wrong with it. And the exercise you are doing is benefitting your health more than the weight loss itself -- by a lot. (I'm a huge fan of "quantity over quality" when it comes to exercise. People who move all day are rarely obese or in poor health even if none of that exercise is very high intensity.)

I would ask myself this question: do I want quick weight loss (which so often is gained back when the lifestyle associated with it can't be maintained) or do I want a healthy lifestyle that I can keep up for the rest of my life, and that will almost certainly have the eventual result of getting down to a reasonable weight all by itself?

By all means double check your calorie intake, that it's in the correct range for your size and activity level and so on, but what you are saying your activity level and results are sounds great to me honestly. Congrats.

SPARK_COACH_JEN Posts: 65,551
2/25/13 10:20 A

Hi Stacey

The previous poster has given you some good advice. I agree that you're not eating enough based on your current weight and activity level. Eating too few calories is going to hurt your weight loss efforts just as much as eating too many will.

When you set your calories burned goal to reflect how much exercise you're doing, what calorie range does the program give you?

Coach Jen

DMJAKES Posts: 1,635
2/25/13 9:55 A

Stacey - from your post, you could well be under-eating for the amount of exercise you're doing. Have you set up your info in spark and let it compute a calorie range for you? If you have, double check the info--is it accurate and reasonable? You WANT your weight loss to be slow and steady---quick loss leads to quick regain every time. Take your time to let your new habits and lifestyle sink in and become permanent. Spark's minimum range is 1200-1500 (or something like that), and yours will probably be somewhat higher based on body size. Focus on getting within your ranges as often as you can, using the most nutrient-dense and minimally processed foods you can.

Weight loss is mostly diet---exercise is great, but you really cannot out-exercise a poor diet. Can you keep up this level of exercise for the long-term? Too much exercise can lead to burn out and/or injury.

Hey, at least you're moving in the right direction---6 pounds lost is better than 6 pounds gained, you know? Keep that in mind when you're feeling frustrated.

Have you been to the doctor recently and been checked out for any issues that may hinder weight loss (thyroid, meds, etc)? If not, that would be the first thing I'd do. I'm a big fan of "the devil you know" concept.......

STACEY4415 Posts: 53
2/25/13 9:37 A

I have upped my exercise significantly in the last 4 or 5 weeks. Prior to this for about a month I hadn't done much exercise as I was injured. In the past 5 ish weeks I have lost 6 lbs which I am so fed up with as I am about 255 lbs. I have been doing so much exercise, most of my exercise is walking, I walk approximately 5 miles a day and have a day off every day. Every other day I do intervals on the treadmill, and the other days I strength train (as well as walking). I am so disappointed and fed up.

Can anyone suggest anything I could be doing? I can't afford a gym as here they cost the equivalent of around $100. I just can't afford that. I have a treadmill, exercise bike, resistance band and weights. Like I said I also really enjoy walking 5-6 miles a day. My HRM says I burn around 1000 cals doing this. I eat around 1100-1200 cals a day and can't see why I'm not losing. Every few days I up my calls by about 500 just to mix things up, and 'keep my body guessing' which is what I've read is good.

I'm so fed up and would really appreciate any advice.

Many thanks in advance.

Edited by: STACEY4415 at: 2/25/2013 (09:37)
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