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    RAYLINSTEPHENS   242,834
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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,
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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