SP calculates your BMR (calories your body burns just living) and takes thate into consideration when coming up with your nutrition ranges. It takes your BMR plus a modifier for a fairly sedentary lifestyle. You might be able to change your modifier to "fairly active" or something, but I wouldn't count your job as exercise. Your heartrate isn't likely up very high for 10 minutes or more at a time, and it's part of your daily routine, so your body is used to it. You'll be "double dipping" if you count it as exercise, and you could end up with a caloric range higher than you should have. Also, realize that 2 pounds a week is a pretty lofty goal. If you have lots of weight to lose, it's doable, but that wlil taper off.
I am 5'4". Starting Weight (4.6.11) 164.6 First Goal 130 - Reached September 2011 Currently maintaining under 120 and working on changing my mental image of myself!
Your ticker shows you've already lost 6 pounds. Your spark page shows you've been a member since July last year. That's clearly not "too fast" in that time frame.
In what time frame did you lose the 6 pounds you've lost? If that has taken you 3 weeks or longer, then you don't have any reason to need to account for a more active job, as you're not losing it 'too quickly'.
If it was one week - I'd even say you still don't. It's quite common to lose a lot in the first week of being healthy. So I would see what your trends over a 6-8 week period are. If you are, then, losing over 2lb/week, then your job is probably more active than your calorie intake is accounting for and you need more food, but if not, then it's not making a difference.
Deb, in New Zealand
1/2/13 1:20 P
i work in a crazy busy kitchen and am on my feet and on the go every shift. i never counted this as exercise...i just figured it to be bonus calories! even my busiest shift could never compare to an hour on my bike or a high intensity zumba class (my cardio of choice) during my intensive weight loss phase i was averaging 2-3lbs most weeks and obviously some of those calories were being burned at work but i never tracked them
When I waitressed at a busy restaurant I was fast walking for the better part of a 6-8 hour shift, lifting heavy plates etc. I never counted it as exercise. You could eat closer to the top of your range on work days, but other than that I wouldn't make any changes to your calories, or count it as moderate or heavy exercise.
There are no shortcuts. No magic bullets. No secret spells. What works is hard work, dedication, and a daily dose of chocolate.
Fitness Minutes: (112,042)
46,222 1/1/13 10:25 P
While you do burn more calories than someone who has a more sedentary job, be careful that you don't replace your work for your need to participate in a formal exercise program. Below is a link to the Ask the Experts response to this type of question.
Fitness Minutes: (830)
1/1/13 10:10 P
I have a question about how many calories i need to eat a day to loose at most 2 lbs a week. I have a very active job. I am a saker and my towns local grocery store. What i do is sack people grocerys and take it to their cars, then put it in there cars. and on and on. so i walk Alot. slow walking but it also involves lifting waters etc... after im off i dont even feel like i did anything because im use to it.. but Doing this all day burns calories expecially since i do it most of the time for 8 hours a day.. I was wondering if someone could help me with this.. How do i set my plan for this. is it considered moderate exercise or heavy?
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