150,000-199,999 SparkPoints
RAYLINSTEPHENS's Recent Blog Entries

Calories In vs. Calories Out/Daily Calorie Differential

Sunday, June 20, 2010

Calories In vs. Calories Out/Daily Calorie Differential

Today's SparkPeople Insider deals with your Reports page (found under the "My Tools" tab at the top of the site) and the notation is that SparkPeople does not recommend focusing on your daily calorie differential with the added, "remember, weight loss happens by creating a caloric deficit over time - not in a single day". SP does not encourage people to eat more on the days they work out or eat less on days they don't exercise. We are encouraged to look at the calorie goals on a weekly - not daily - basis.

This would be all well & good if this had worked for us all along. Speaking for myself, it helps motivate me when I check my daily report and can see in black & white that I am over in my 'calories in' for the 'calories out' for the day. It doesn't take a rocket scientist to realize that if I go over every day for a week - I am going to gain weight!

I am not normal when it comes to food and eating. This was difficult to accept but it is where I am and who I am.

The best of tools when used incorrectly will not give us a perfect product. A hammer with nails and boards will not automatically build anything without the knowledge of how to use them.

The Calorie Differential is a tool to be used wisely to help achieve the end results we are all wanting. Whatever works for you, that is what you need to be doing. "If it ain't broke, don't fix it" comes to mind. If your program is not working, then reevaluate the tools available to all of us for free.

This is just my humble opinion.

  Member Comments About This Blog Post:

KNITTABLES 6/20/2010 11:36PM

    Well said and I totally agree. I love using these reports daily, weekly and monthly, It a fabulous tool to use.

Report Inappropriate Comment
CANDYGETNFIT 6/20/2010 11:15PM

    I totally agree with you Linda. The problem with me is I don't track everything I eat. I want to cheat sometimes and as a result do not track....but that defeats my purpose. I will try to be more diligent tomorrow....starting right now.

Report Inappropriate Comment
POLARBEARSCAT 6/20/2010 10:31PM

    I agree -- and identify with Marcia -- that it only works when you track ALL of your food. Those little bites here and there that I don't count really add up!

Report Inappropriate Comment
AMBUDMAN 6/20/2010 10:06PM

    I started using the calorie differential report in January and since I started using it I have started losing weight and I am almost at my goal. I love this tool!!!

Report Inappropriate Comment
SUPREME5 6/20/2010 8:48PM


Report Inappropriate Comment
MSLZZY 6/20/2010 6:09PM

    Good information-thank you! emoticon

Report Inappropriate Comment
EMBBEAR 6/20/2010 5:55PM

    I also thought that was weird that they posted that there. The only way I have achieved weight loss was by tracking my deficit daily. Whatever works I guess!

Report Inappropriate Comment
SLENDERELLA61 6/20/2010 5:46PM

    Thanks for highlighting that report. I've seen it, but not used it regularly. In order for it to be useful, I've got to commit to tracking 100%, not 95%, of my food!! Might be a reason to motivate me to be a little more conscientious. Thanks, Marsha

Report Inappropriate Comment
GRALLEN 6/20/2010 5:35PM

    Ya know, I never knew that was there. That'll make posting to the differential thread on BTN a lot easier and save me a bunch of time.

Report Inappropriate Comment
GOALIEGRANDMA3 6/20/2010 5:34PM

    I use it. Right now my goal is pretty low......at least a 50 calorie deficit. Some days I am way over that, and that is good. I figure even minus 50 is in the right direction since right now I am mainly trying to maintain, though losing a # or 2 over the year wouldn't be bad. emoticon

Report Inappropriate Comment
WALKINGANNIE 6/20/2010 5:34PM

    I use the calorie differential reports and find them very useful to indicate trends. I found them especially helpful when I was trying to settle at my 'home weight' after reaching goal.

Thanks for highlighting the report - and for all your personal support as ever.


Annie x

Report Inappropriate Comment
_VALEO_ 6/20/2010 5:34PM

    Good reminder.

Right now, I have to check everything very careful as I can't workout anymore, and I can't weigh myself.

Report Inappropriate Comment
EMMABE1 6/20/2010 5:29PM

    The calorie diferential tool is very useful to most people - provided that your BMR is round the SP estimated one !! In my case my BMR is wildly different from their estimation therefore the differential is also wildly wrong!!

Report Inappropriate Comment

Goals that Help, Goals that Hurt

Saturday, June 19, 2010


Are your goals setting you up for failure?

Are you framing your goals in negative or positive terms?

Do your goals deprive you of something you want?

Great article Coach_Dean_Anderson!

  Member Comments About This Blog Post:

WALKINGANNIE 6/20/2010 4:29PM

    Thanks for the link Linda. I like Coach Dean's articles because he's walked the walk.

Thank also you for your kind thoughts and good wishes on my blog. I appreciate them very much.



Report Inappropriate Comment
MSLZZY 6/19/2010 9:35PM

    Excellent reminder and it pays to read it again! Thank you! emoticon

Report Inappropriate Comment
KNITTABLES 6/19/2010 1:00PM

    THanks for sharing his article with us. It was great to read. Now to change my words from negetive to more positive one. Cheers

Report Inappropriate Comment
GOALIEGRANDMA3 6/19/2010 12:35PM

    keep those goals positive and attainable

I find baby steps really do help

Report Inappropriate Comment

OMG! It was so good! Yum!!

Sunday, June 13, 2010

My plate was ok, but a bit too high on the cholesterol - I just love fried chicken livers!

OUCH on the desserts!! There was something so delectable - all I know is there was chocolate and caramel and something white and it tasted like more! So I indulged and had a little more! Praise the Lord, it was cut into small 2" pieces and not very tall!

So I finished my day around 1000 calories over, just like last year, and weighed in at 118.2 - fantastic!! I pretty much decided that anything under 120 was acceptable and wonderful!

My sodium was at least 3263+ yesterday and my Cholesterol eaten 600++

Life goes on, today back to fruit and yogurt! And bring on the veggies!!

When I decide to 'cut loose,' I really mean to enjoy it!

**was less than optimal on Sunday too - but the weight is coming down again emoticon emoticon

**I am sure that I am only one of many to say, "nothing tastes as good as skinny feels!" emoticon emoticon

  Member Comments About This Blog Post:

SOPHIADARE 6/17/2010 11:15AM

    I'm so glad you enjoyed it!

Somehow, Linda, I feel sure you'll balance it out, and balance is the key to all things.



Report Inappropriate Comment

    You're awesome! It is good to have days to enjoy things, and know that you won't fall off the edge. You know exactly what to do the day after to get things back on track. Love it! I so appreciate all your wise words...Was it you who said "Nothing tastes as good as skinny feels!"

Report Inappropriate Comment
GRALLEN 6/14/2010 9:22PM

    You are still doing good. I just wish I could see 150.

Report Inappropriate Comment
ONEKIDSMOM 6/13/2010 9:20PM

    Like everyone said... one day will not a program kill... you did great! Enjoy your rest tonight... it was all worthwhile! emoticon

Report Inappropriate Comment
SLENDERELLA61 6/13/2010 9:14PM

    Great! You indulged, enjoyed, and stayed at a great weight! That's the way to go. When you can do it that way, you know you can keep this up. Enjoy delicious summer fruits! I love yogurt. Hope you do, too. -Marsha

Report Inappropriate Comment
PALESEPT 6/13/2010 8:14PM

    I hope you had fun, whatever the event was!

Report Inappropriate Comment
MARTY19 6/13/2010 6:01PM

    Bless your heart Linda - you make me laugh. One day out of 265 isn't going to kill you. I'm glad it tasted so o o o good.


Report Inappropriate Comment
BARNABABY1 6/13/2010 5:38PM

    You did emoticon! I'm glad you enjoyed yourself and are ready to get right back to the healthy eating! You are an inspiration!
Mary Ann emoticon emoticon

Report Inappropriate Comment
EMMABE1 6/13/2010 5:18PM

    If you are going to break out - it might as well be worthwhile!!

Good for you - after all on maintainance - you can afford to enjoy - a bit of extra exercise this week might hel counteract the excesses!!

Report Inappropriate Comment

    Sounds like you had an enjoyable day - gotta kick the traces over every once in a while, or you'll go totally bonkers!

Report Inappropriate Comment
COOLMAMA11 6/13/2010 1:59PM

    emoticon ~living Big~~ well my friend, if it's only once a year, go for it, it must be something you really look forward to, just a little decadence for the day!

Elaine emoticon

Report Inappropriate Comment
MSLZZY 6/13/2010 1:33PM

    If it's only one day of the year, I think you did mightly fine!

Report Inappropriate Comment
GRANDMAAMIE 6/13/2010 1:29PM


Report Inappropriate Comment
GOALIEGRANDMA3 6/13/2010 12:15PM

    What was the event??? Yu may have said, but I must have missed it.

You did not do any damage that can't be undone . That is how I felt about my vacation to UK . In three or four days.....back to normal.

Report Inappropriate Comment
KNITTABLES 6/13/2010 12:09PM

    You need to let go once in a while and have fun. Glad you did and now you are back on track and doing great. So no guilt, just pleasure, it sounded Yummy. emoticon

Report Inappropriate Comment
LOPEYP 6/13/2010 12:06PM

    was this your family reunion?
sounds good and you are doing great so one day of indulgence is no biggie!

Report Inappropriate Comment
CATHEITE 6/13/2010 12:04PM

    emoticon No guilt. You enjoyed yourself and are now back on plan.

Report Inappropriate Comment
DAWNWATERWOMAN 6/13/2010 11:37AM

    you're right.. sounds yum. Bright blessings to you my friend. Love, Dawn

Report Inappropriate Comment

Has a year passed again already??

Friday, June 11, 2010

Yup! It's Reunion time again!


But I will log as faithfully as I can and I will continue on this journey!

It's only one day out of the rest of my life!
emoticon emoticon emoticon

**Family Reunion - DH's family!
Taste test from table to table!

  Member Comments About This Blog Post:

FISHERSLATER 6/13/2010 11:28AM

  Our family reunion is taking place next week. I too have a hard time just maintaining at that time but we are going fishing in Seward. So while the granddad and grandchidren go fishing, mom and I will walk to the glacier. that should help. I am so looking forward to our long walks and talks. They are good for me and healthy for me. I sure love it when we get together. They live such a long way away. Tightwad Missouri. The nice thing about mom is that she accepts me right where I am whether I am thin or fat, sick or healthy. She is a Psych nurse and says that we all learn at our own pace. She is good for me. It will be fun. emoticon

Report Inappropriate Comment
SUPREME5 6/12/2010 12:41PM


Report Inappropriate Comment
MSLZZY 6/11/2010 11:10PM

    Do your very best! emoticon

Report Inappropriate Comment

    Class reunions are always interesting. I hope you can make the best of it and have a great time! emoticon

Report Inappropriate Comment
QUILTINGB52 6/11/2010 7:05PM

    Hey Skinny....think of all those compliments you'll receive this reunion! That will be enough to look forward to & soon the day will be over!

Report Inappropriate Comment

    I hope that it goes well and that you are surprised by how much fun that you have! Love ya, Dawn

Report Inappropriate Comment
JERSEYGIRL24 6/11/2010 4:02PM

    I was going to say "it's only one weekend", but I see that Sherry beat me to the punch with a similar thought. If it's only a day and not the whole weekend, so much the better!!

Have a great time and don't worry too much about what you eat. I can't imagine you throwing diet caution totally to the wind. I can't imagine you eating everything in sight in huge quantities. Just do your best, and I'm sure you will be just fine!

Have a great time!!!


Report Inappropriate Comment
EMMABE1 6/11/2010 4:01PM

    Its not for long - smile and soon it will be over!!
I don't have those things to go to - and I really don't miss them either!!

Report Inappropriate Comment
_VALEO_ 6/11/2010 3:36PM

    Enjoy your reunion! You'll be doing great, I'm sure.


Report Inappropriate Comment
SHERRY257 6/11/2010 3:32PM

    Have a good time! Yes, it is just one day. Smile and remember it is only...a few hours really. emoticon

Report Inappropriate Comment

I am here... but...

Wednesday, June 09, 2010

I am here.

I read whatever blogs I have time for.

I try to get all my sparkpoints.

I track my nutrition & fitness daily and faithfully.

I am not able to be here as much as when I was trying to lose the weight but I am here as much as I am able.

**What a wonderful bunch of friends I have here at SparkPeople! You are all the greatest!!

  Member Comments About This Blog Post:

BRIGHTSPARK7 6/11/2010 12:21AM

    Glad to read your blog, Linda. You are an inspiration to me.

Report Inappropriate Comment

    It is SO good to see you again! I have missed you!!!! Thanks for stopping by. Hope things are good with you & yours. God Bless-Leslie emoticon

Report Inappropriate Comment
SUPREME5 6/10/2010 12:26PM


Report Inappropriate Comment
LOPEYP 6/10/2010 5:32AM

    That's all you can do. emoticon

Report Inappropriate Comment
VAMPS351 6/10/2010 2:04AM

    Im glad ure here when you can make it.
Keep up the good work, ure doing fantastic.

Report Inappropriate Comment
COTTRELL11 6/9/2010 11:51PM

    Hi. I dropped in on your blog for the first time. Then I read your SparkPage and a few days of Trackers. Wow. I'm blown away. Your work is such a good example of what someone can accomplish with SP. I just want to get up and go walking! I am so grateful that you are still involved and doing all that you are doing. Thank you and continued success!

Report Inappropriate Comment
GRALLEN 6/9/2010 10:18PM

    You are doing fine sweetie. And I think if we don't have much time to spark it's still important to track our food and fitness and you are doing that. Good job!

Report Inappropriate Comment
CATHEITE 6/9/2010 8:10PM

    I'm glad you're here. You bring a lot of emoticon to my life.

Report Inappropriate Comment
SLENDERELLA61 6/9/2010 8:09PM

    You are a model for tracking and for setting good priorities! I'm glad you are here when you can be. -Marsha

Report Inappropriate Comment
BIJOUX7 6/9/2010 6:02PM

  You are here fighting the good fight and that is what matters!

Report Inappropriate Comment

    I'm glad that YOU'RE HERE! Love, Dawn

Report Inappropriate Comment
MEADSBAY 6/9/2010 5:36PM


Report Inappropriate Comment
GOALIEGRANDMA3 6/9/2010 5:34PM

    And I am always glad to see you when you are here. emoticon

Report Inappropriate Comment
WATERMELLEN 6/9/2010 5:32PM

    , , , and that's good enough, for you and for us (although it's nice to hear from you when you're able!!)

Report Inappropriate Comment
EMMABE1 6/9/2010 5:16PM

    Oh!! How well I know the feeling!!

Report Inappropriate Comment
LIZZYP609 6/9/2010 5:12PM

    You have your priorities in order! I see your fitness minutes and sparkpoints go up and up everyday! emoticon

Report Inappropriate Comment
MSLZZY 6/9/2010 4:54PM

    Sounds like me! Another busy lady! emoticon

Report Inappropriate Comment

First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 Last Page