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What is the maximum safe calorie deficit to still maintain weight loss?

Thursday, January 15, 2009

What is the maximum safe calorie deficit to still maintain weight loss?

This was the question I used today in my SP Web Search and it brought up several hits.

At a favorite site of mine, CaloriesperHour.com www.caloriesperhour.com/news_060329.
I found you should have a maximum daily calorie deficit of 500-1000 calories. However, women should consume no fewer than 1000-1200 calories a day, and men no fewer than 1200-1600.

Ok, no brainer as I sort of figured that part out myself but I must confess it was still great to see it in black & white.

With BootCamp and the BLC # 9 this information will be useful to many this month. So you might ask, "well Linda, what did you do?"

I went to My Fitness and checked to make sure I do have my 150 minutes daily by going into Change Fitness Goals. Yup! I then entered my average calorie burned each week as 7000 since I have been going over 1000 too often lately. This gave me a new caloric range in My Nutrition Tracker of 1300- 1650 if I remain at 2 lbs per week!

I do keep a record of these things, I am numerically obsessive, and in the last 7 days I burned 6839 so I think my estimate was pretty decent. Ok, for those that want to know how I am racking up these burned calories - I am using my treadmill because it is just too cold outside and using my WATP which averages 100-125 per mile and even using the 100 it really adds up. My treadmill is on 4% incline and I am averaging 3.3 mph so I just use the 5% - 20 minute mile on the fitness tracker. It really adds up too! And with the BLC # 9 and my goal to continue 150 minutes daily - sheesh!!

Now I know! Now you know!

I keep my records in Excel if anyone is interested. Just a standard spreadsheet, no calculations - just information.

**edited to show new calorie range. I am still playing with my range and will do so until the scale starts to move again. But I did realize I am not eating my veggies! And not as many fruits either!! So I must also factor that in.

The more we all know the better we can help each other too.

  Member Comments About This Blog Post:

V-BISHOP 1/21/2009 6:41PM

  You're doing great.

Comment edited on: 1/21/2009 6:55:46 PM

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GRALLEN 1/21/2009 1:14PM

    Wow, all that math. Now my head hurts. heheheh, just kidding. You are great and such an inspiration.

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BUDBABE10 1/20/2009 11:07AM

    Awesome research! Thanx for your incredible inspiration & energy & the education you just gave me. Definitely what I need to do. I need to crunch these numbers as well. It's probably time to me to adjust the consumption & re-evaluate the fitness minutes. This would probably be one reason why the scale is at a stalemate. You are incredible!!

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WALKING_GIRL 1/19/2009 2:08PM

    I love Leslie and the treadmill!!! :-)

Thank you so much for welcoming me back, you are sooo motivational for me, thank you from the bottom of my heart!

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AMYSM04 1/18/2009 10:04AM

    That is a VERY good fact to know! Thanks Linda.

1) You INSPIRE me with your exercise. Thats fantastic.
2) PLUS, I'd never really thought about adjusting my calorie ranges for my exercise (which sounds really stupid when I write it now.) THAT is probably why I feel really hungry and am having trouble meeting my calorie reqs. THANKS! I'm going to change this right now.

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CRTSANG 1/15/2009 9:09PM

    Very impressive Linda! I'm very sluggish compared to you. You inspire me though. emoticon

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MARTY19 1/15/2009 7:20PM

    I think I would like a copy of that. Maybe it would help me.


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TABBYKAT75 1/15/2009 4:51PM

    I am back to doing WATP's now that it is so cold out.
You are doing super thanks for being such a motivator

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YOOHOORENEE 1/15/2009 2:38PM

    I admire you to be able to keep up and figure all this out. All of those numbers confuse me.

I like to talk to folks who do the WATP series. I too love to do that and I wonder how you track calories burned. In my opinion you burn more calories in a 2 mile WATP video than you do if you go out and actually walk that 2 miles - but again that is just my opinion so I was wondering "How do you track your WATP on SP?"

Keep up the great work! You are an inspiration to us all!

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DINA:-) 1/15/2009 1:35PM

    i don't really think it matters what the calorie deficit is as long as you are eating enough calories. although, i've never had the problem of burning TOO MANY calories... keep rockin in, linda!

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SUPREME5 1/15/2009 12:59PM


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LIFES*2*SHORT 1/15/2009 10:48AM

  WOw girl..... WOW!!!


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BLC #9 Challenge

Wednesday, January 14, 2009

Today starts the BLC # 9 and I am raring to go!
I am calling this my 12 pounds in 12 weeks challenge since I am almost to my goal weight now, hallelujah!

I must weigh in every Wednesday and today was 140.0
I changed my goal to lose 1.5 lbs per week because I needed to up my calories. My new range is 1460-1810 calories per day. I did try 1 pound per week but the calories scared me!


It was also suggested we measure so here goes:
Arms - 13
Bust - 37
Waist - 29
Hips - 37
Thighs - 20.25

The team goal is to do a minimum of 30 minutes of Cardio daily for 12 weeks. Also we were given the challenge of creating our own challenges of choosing a High 5 we will do daily. Mine are:

1. Get on the treadmill before the computer every day!
2. Get back to my 150 minutes of Cardio daily!
3. Do at least one strength training exercise daily!
4. Do WATP every day, even if only 1 mile!
5. Drink my 8+ glasses of water daily!

Off to a great start with 77 minutes today on the treadmill and 4 miles. So I have already met the team goal plus one of my high 5 before breakfast!


  Member Comments About This Blog Post:

BUDBABE10 1/20/2009 11:02AM

    Sounds like a great plan to kick off. emoticon on your success thus far. You are doing great! 12 lbs in 12 weeks is very attainable. YOU GO GIRL!!

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JERSEYGIRL24 1/14/2009 11:38PM

    Sounds like a great plan and a great start

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DINA:-) 1/14/2009 9:48PM

    what great goals! i think 12 lbs in 12 weeks is totally do-able! and with all that exercise you have planned i know you will make it!


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SUPREME5 1/14/2009 3:48PM

DORENE emoticon

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MARTY19 1/14/2009 11:42AM

    emoticon I am confident that you will reach your goal. I wish I had time to do 150 min (2.5 hrs) of cardio a day. Color me green. Your goals are reasonable and achievable. I am the head cheerleader for your team. Rah Rah


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OMEOW_ 1/14/2009 11:31AM

    Sounds like you're off to a great start, woo-hoo! And yes, to your question about leaving the Newbie signup thread, we've all moved over to the challenge now. Good luck in the BLC9 and have fun!

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Rededication and Recommittment!

Monday, January 12, 2009

I want to share a blog from Noble28, dated August 31, 2008 because it is the epitome of lifestyle change!

"I had to laugh at myself and yet I was proud of myself. With trying to get my veggies I eat some sort of salad at least twice a day. One of my co workers asked me how could I eat a salad everyday. She thought I might be bored. .
My reply was.. I no longer use food for enjoyment, it is now a necessity for the survival of my body. When I eat I am taking my medication. This is something that I really hadn't noticed, it's just something that I knew I had to do." by Noble28

With this blog in mind, I am rededicating myself and recommitting myself to my program.

I am going back to doing Cardio 150 minutes daily!

The new me is going to hit the Treadmill upon waking before going to the Computer!

I am going to reach my goal weight and will learn how to do maintenance because quitting is not an option!

WATP or other Exercise Videos 3X week!

Fish 3X week!

  Member Comments About This Blog Post:

CRTSANG 1/13/2009 8:48PM

    I can't believe you manage two and a half hours every day! That's incredibly impressive. You are a wonder. I know I've said this more than once, but it's true. I only do about four hours weekly at this point, and two of those are very light aerobic. I'm working on getting more cardio in. You just amaze me!

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DINA:-) 1/12/2009 10:40PM

    you are such in inspiration, linda! i definitely see the truth in this story- people who have or have ever had a weight problem usually need to change the way they think about food.

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HUGGERS1 1/12/2009 10:17PM

    I am so impressed with how much exercise you do. I am not up to that much yet but I am working on doing as much as possible. I know that with each week I am getting better. I do hope that you find yourself at your goal weight and maintaining very soon. You are doing so well and you are such an inspiration to many of us.

sending you big hugs

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MARTY19 1/12/2009 8:08PM

    I have tried 120 min and during the week, I simply don't have enough time. I will contine with 60-90 M-F. On weekends I can do more. But I am impressed withyour determination.


Comment edited on: 1/12/2009 8:09:09 PM

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SAVINGHANNAH 1/12/2009 7:39PM

    This is a beautiful blog and a great way of looking at food. I too, will adopt this attitude, for food is really medicine for our bodies. Thanks for bring this to our attention, both of you.

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Some oldies that still do the job.

Sunday, January 11, 2009

I am still going through stuff that belonged to my mother and came across this sheet of exercises. I have been using #1 & #2 while I walk in the mornings and added a triceps kickback without the weights and I can tell you, these old exercises do still work. (The triceps kickback was in another book.) I just thought to post them in case anyone else wanted to try them. Free is never bad.
I used to do #9 all the time, and I was taught to walk across the floor and back on my buns too!

Stand with back straight, feet six inches apart. Extend arms to the sides at shoulder level, with palms up. Keeping head erect, circle arms backwards 15 times. Turn palm downward and circle arms forwards 15 times. Repeat.

Stand erect, with elbows at shoulder height and fists clenched in front of chest. Without arching back, push elbows backwards 15 times. Repeat.

Stand with back straight and feet twelve inches apart. Slowly bend torso forward and down, bending knees. Stretch gently and touch fingertips to the floor. Repeat.

Stand erect with feet twelve inches apart. Bend torso forward and down, keeping knees straight. Grab ankles and count to 2. Repeat.

Stand erect with hands on hips. Bend knees half-way while extending arms forward, palms up. Return to original stance. Repeat.

Stand erect, with feet together and arms at sides. Keeping back straight, raise right knee as high as possible, grasping calf with left hand and pulling knee against body with right hand for four counts. Return to original stance and raise left knee high. Grasp calf with right hand and pull knee to body with left hand for four counts. Repeat.

Lie on right side, right arm extended above head. Lift right leg two feet off the floor and slowly lower. Do this 10 times. Turn onto left side, extending left arm above head. Lift left leg two feet off the floor and slowly lower. Do this 10 times.

Lie flat on back and raise right leg straight up (at 90 degree angle to body). Rotate leg clockwise in large circles 20 times, and counterclockwise 20 times. Lower right leg, raise left leg and repeat exercise.

Sit on floor with back erect, legs straight and toes pointing forward. Place fingertips on floor at your sides, palms down. Pushing down on hands, bounce 10 times on right buttock and 10 times on left buttock. (Be sure to shift balance well to each side so as not to jar tailbone or spine.) Repeat.

Lie on back, legs together with feet on the floor and knees bent. Extend arms above head. Bringing arms forward, slowly curl shoulders, then middle back, lifting spine off the floor and reaching hands to sides of knees. Count to 2 and slowly lower spine, middle back, shoulders, head and neck. Repeat 5 times. (Concentrate on feeling stomach muscles tighten while curling up.)
Yes, this is a crunch but I figured to go ahead and type it in too.

  Member Comments About This Blog Post:

CRTSANG 1/12/2009 2:43PM

    Exercises may have styles that come and go, but they work! What an interesting thing to find of your mom's.

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V-BISHOP 1/11/2009 6:34PM

  I did most of those myself back in the 80's when I lost the 105 lbs. I copied the list so I can start doing them again.
Vicki emoticon

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MARTY19 1/11/2009 5:04PM

    This is a great list. I may have to print them and try them for myself.


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Are You Willing to Take The Pledge to be Healthy Today? by Nancy Howard

Saturday, January 10, 2009

Are You Willing to Take the Pledge to Be Healthy Today?
by Nancy Howard

If we all take the pledge that we are not going to allow unhealthy habits to control our lives then WE CAN and WE WILL make the change. Are you willing to take the pledge to be healthy-not just to be thin or a certain number on the scale, but truly embrace the world of healthy living?

Yes, Yes, Yes!!!

I believe I have already taken this pledge since I am no longer tempted by undesirables! I accept that situations can and will arise where sometimes the best choice will still not be a good choice but I am making healthier decisions on a daily basis!

I will not go willingly into the "over medicated" group of seniors due to stupidity and poor choices!

I hereby pledge to be healthy---not just to be thin or a certain number on the scale, but to truly embrace the world of healthy living.

Linda Stephens

  Member Comments About This Blog Post:

CRTSANG 1/12/2009 2:40PM

    I'm with you!

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DINA:-) 1/11/2009 10:53AM

    i also take the pledge! woo-hoo!

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SUPREME5 1/10/2009 5:37PM

    i am with marty.i try the good choices every day.
dont always get a a+ but getting there.
dorene emoticon

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MARTY19 1/10/2009 2:35PM

    I am trying to be healthy every day.


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TWEAVER0715 1/10/2009 12:03PM

    I take the pledge. Thanks for sharing

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