I'm struck by how much harder I have to work at the gym to burn 400 calories on the cross trainer now that my weight is 140 (or, today, 138).
It took me just over 43 minutes at level 8, really sweating it, to burn 400 calories on the elliptical cross trainer.
And burning even 10 calories requires significant expenditure of energy.
When I was over 160 pounds, the 400 calories took more like 30 minutes.
That's why, I suppose, I have to eat much less and work much harder to stay in the same place . . . the place I'm wanting to stay which is right about here. I like seeing a middle number "3" on the scale! And I'm liking the way my clothes fit, and the general feeling of lightness and ease and strength I'm experiencing.
I did a little researching on the internet to determine the maintenance math: how many calories can I actually eat to maintain at 140 or so? Using the Harris-Benedict Formula, I first calculate my basic metabolic rate. That's determined by my height, weight and age, and the figure which came up is 1306.3.
Then I consider my activity level: from sedentary (which would indicate a multiplier of 1.2) through light, moderate and very active to super active (multiplier of 1.9). That's the calories for maintenance, according to this formula.
No way am I sedentary. Most days I'm at least a moderate exerciser. Which would mean that I ought to be able to eat 1900 calories a day and maintain at 140. But in my experience, I cannot eat much more than 1300 calories a day and maintain the same weight. Nope.
And almost twice that? No way, even if I were so super active that I remained on that elliptical cross trainer pumping my arms at top speed all day long: I'm pretty sure I still couldn't maintain my weight if I ate close to 2600 calories a day.
What I do know: eating even 100 excess calories a day results in a 10 pound weight gain a year. Compounding. And it's so easy to eat 100 excess calories: that's a largish apple, or 3 pre-wrapped Lindt dark chocolate squares or 1 oz cheddar or . . . not much!!
So: here's the thing. The less I weigh, the less I can eat, and the harder I have to exercise to stay in the same place. I'm thinking that this is the reason that so many people find it easy enough to lose weight, hard to maintain the loss.
Good to know. Right. Here's the link if you want to try the math for yourself.
And here's another link from the Mayo Clinic which is a bit easier to work with, but doesn't actually explain the process very well:
Love SP: but it's telling me (if I change to indicate the new weight and new weight goal) 2000-2500 calories a day.
And I do know that won't work for me.