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    LDRICHEL   46,087
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It All Adds Up

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Wednesday, September 12, 2012

OK, so I found Spark Article GOLD, friends...it's a detailed explanation of HOW SparkPeople calculates the calorie allowances in our Food Tracker. For those that don't trust anyone (like me)...or just curious minds.

www.sparkpeople.com/reso
urce/calorie_calculation10
1.asp?


I encourage anyone who commented on my blog yesterday and said you could relate to my struggle with the scale not moving to read through this and do the calculations step-by-step on your own. To be honest, I had heard of all of these concepts already and had done bits and pieces of all of them, but had never seen them put together in such a cohesive and understandable way.

Here are the facts:

I have been eating roughly 2,000 calories per day (mostly healthy stuff)

I burn about 2500 calories per week in exercise (yeah, I know...that sounded high to me too but I checked and re-checked and this is accurate. I'm insane...enough said.)

I want to lose about 2 lbs per week, with the hope of meeting my goal weight of 145 by July 6, 2013 (my 35th birthday). I've got 77 lbs left to go.

Using the calculations from this article (which I can say is backed up by several other sources that I've come across in research over the past few months), I should be shooting for a target calorie range of 1300 - 1600 per day.

WOW. I've been so far off! It totally makes sense now why I've been in maintenance mode.

It's simple math, at this point. I need to control my urges and stay within my calorie range. I need to make sure those calories are healthy, good fuel for my body since I'm using so much fuel for exercise. And I need to not miss any workouts. The end.

If I faithfully do this, I can expect to see my scale moving in the downward direction in within the next couple of weeks. My new mini-goal is to lose 10 more lbs before my half marathon on October 20th. I believe this is doable.

I'm done playing games and I'm ready to do whatever needs to be done to get where I want to be. Who's with me?
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  Member Comments About This Blog Post:

THETROUT 9/18/2012 10:11PM

    Thanks for sharing.

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JUSGETTENBY42 9/18/2012 7:11PM

    emoticon

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SERASARA 9/18/2012 2:03PM

  emoticon emoticon

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MYUTMOST4HIM 9/18/2012 9:14AM

    Don't forget to mix up your workouts so you might avoid plateaus.

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EFFRAYECHILDE 9/18/2012 8:11AM

    emoticon
I read this article awhile back. And, totally shocked at how much I was overeating number-wise. I was 300 calories over what I needed to be in weight-loss mode. I was also in maintenance mode.

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SHIRE33 9/17/2012 6:29PM

    That's what I've done! I aim for 1350 calories a day. That way, if I make a mistake, I know I'm still under 1500.

My calorie burn varies between around 2000-3000 calories per day. Really? Yeah. I have an Exerspy device, so it isn't guessing. A zumba class for me burns 400-500 calories. A spin class burns around 300-400. So if I do both (which I do, twice a week), that's 700-900 just for exercise. On my long run days, I can burn well over 1500 in two hours. And I'm doing heavy gardening at least a couple days per week prepping for my market days. I run 3 days per week. So, according to my Exerspy, which counts *all* activity, I am averaging about 2500. I'm not satisfied if I'm not averaging that amount, so I use that number as a goal.

Oh, and it's important to note I did NOT start out there. I started out with walking, then added a one-hour class at they gym twice a week. Then I started running (nearly killed me), then I added in another gym class, etc. It's taken me 18 months to get where I am.

I do plan to overeat by 300-500 calories a day for 3 days about once a month. That seems to negate the plateau problem.

It makes me feel good to see you aiming for the same kind of thing. Maybe we've really figured this out! :D


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MICHELLE73101 9/17/2012 5:50PM

    Yes! I learned a few years back that it is ALL MATH!! When you have a 3,500 calorie deficit you lose a pound. It clicked.. then I got obsessed! i am sure this will boost your success!!!

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SKINICOOK 9/17/2012 1:51PM

    Makes perfect sense. Thanks for sharing.

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TERRIJ7 9/17/2012 2:35AM

    Numbers don't lie! Thanks for the link--I'm going to check it out.

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CHARTHESTAR 9/16/2012 10:05PM

    Thank you so much for the link!it was explained very well.

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FIT@401 9/16/2012 3:46PM

    Great article. Seek and you will find. I am going to go look at my setup. I don't think I have my exercise adjusted correctly. Thanks

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NEWCHINELO 9/16/2012 3:36PM

    all the WAY!You can do it . . .girl

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LYNNAREE 9/15/2012 6:07PM

    Thanks for sharing!! emoticon

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CAMAEL100 9/15/2012 1:58PM

    Can't argue with the facts!! Good to be reminded what it takes to get the scales moving. Thanks

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ZOLDOS11 9/15/2012 9:02AM

    Very helpful, thank you for posting this. emoticon

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SLFGOLF 9/15/2012 1:01AM

    Thanks for posting this. Very helpful.

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NURSEREUTER 9/14/2012 11:41PM

  Together we can! Thanks for the info!

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CAROLZ1967 9/14/2012 10:38PM

    Plan sounds realistic. You can do it!

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CUDDLYPOLARBEAR 9/14/2012 10:17PM

    Thanks for posting this....

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HEARTS116 9/14/2012 9:48PM

    I'm with you on this!

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NIKO27 9/14/2012 9:30PM

    Thanks for sharing.

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DRAK416 9/14/2012 8:34PM

  Good job

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JOANOFARCTIC 9/14/2012 7:12PM

    It really is just simple math - sticking to it is the hard part emoticon

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JURASSICSUE 9/14/2012 4:52PM

    This is brilliant - thanks so much for sharing it. I've been on SP for years and never seen this!
emoticon
emoticon

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CAROL494 9/14/2012 4:32PM

  Thanks for the information! emoticon emoticon

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BANDMOM2012 9/14/2012 3:37PM

    very good explanation of how everything works together

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MYBABYGIRLS 9/14/2012 3:18PM

    good info! I will be using it, but not until my next weigh-in, cuz I refuse to weigh in too frequently. emoticon

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CASEYTALK 9/14/2012 2:49PM

    It is always interesting to see how the math works out. Of course, your body is a very complex organism and sometimes will burn more or less fuel just living.

Even if you don't manage 2 lbs a week in order to reach your goal by your birthday, think how great it will be even to be close! Keep your goal, because it will be a great birthday present to yourself, but I hope you'll still have a happy birthday if you're at least much closer!

emoticon

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IAMRADIOGEEK 9/14/2012 2:46PM

    Thank you for this blog! I went through and recalculated things for myself and, yup, I've been eating too much! Glad it's straightened out now, though!

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KENAZFEHU 9/14/2012 2:43PM

    I am most definitely with you!

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WONDERFUL2BME 9/14/2012 1:23PM

    I just "re" found this link this week as well. It is very helpful. I am so glad you explained this so well for everybody.

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NIKI778 9/14/2012 12:24PM

    I love this article, I had found during my first month on Spark people and I really love it so much, it just puts all the numbers out there in a way that makes perfect sense and explain show why it is so important to be accurate when setting up our program with how many calories we burn weekly because it could result in easily eating too much or too little, another thing that is very important to do it to make sure that if we have any large increases or decreases in activity we update spark and update our spark plan to make sure we are eating the correct amount of cals to achieve our goals!

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TRICKER20 9/14/2012 11:29AM

  I'm in! I found the same article when I was stuck in a rut and this finally helped me get out of it! I didn't realize that as I loose weight, the callories I eat should also decrease. Once I did the math, I found I was overeating too!

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SUNGIRL822 9/14/2012 11:05AM

  Best of luck!!!

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ELISAJANE57 9/14/2012 10:23AM

    It's amazing what new things you can find on the Spark site everyday. I'm always learning something new. I was surprised when you said how high your calorie range was. It is good you have at least been maintaining and working hard. Now that you have your new range figured out I'm sure the pounds will start falling off again! emoticon

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MANDALORE 9/14/2012 8:45AM

    emoticon

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DUSTYPRAIRIE 9/14/2012 8:19AM

    emoticon . I'll be right there next to you doing the same thing! I really appreciate your source and explanation.

Together emoticon

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AJB121299 9/14/2012 7:58AM

    thanks for the info and good luck

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CLUMBOY 9/14/2012 7:05AM

    thanks for the link!

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FLASUN 9/14/2012 6:46AM

    emoticon Blog! I went back to re-read that article. I was never very good in math and it looks very complicating to me to figure all that out. I' 5'1 inches, weight is 148 this morning. I need to start doing something because I keep gaining instead of the other way around......not sure of my calories for the day, so will start to keep track again & watch what I'm eating. It does all add up fast!!!
emoticon for the MOTIVATION to start moving again!!!!

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TORTISE110 9/14/2012 6:43AM

    Facing reality is such a shock, and then it isn't. You are on your way. Seems like a milestone. Hard work ahead, and i know you can do it!

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EWL978 9/14/2012 6:27AM

    That's GREAT!!! I'll check back to see how you're doing... Keep on Keeping on... that's what it takes. emoticon

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MUSOLF6 9/14/2012 6:06AM

    emoticon

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THEIS58 9/14/2012 5:43AM

    Totally with you! Eating about 1100-1300 cal per day & burning about 1800 cal per week in exercise and need to adjust to lose another 5 pounds for new goal weight...

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BLUEJEAN99 9/14/2012 1:53AM

    emoticon

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PCASEY7 9/13/2012 11:50PM

    Great blog and thanks for sharing! Best of luck reaching you mini goal by Oct 20! I'm sure you'll be successful!

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MARYJEANSL 9/13/2012 11:13PM

  Wow - good for you! It's tough to commit to lowered calories and exercise. Best of luck reaching your goals!

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SH9719 9/13/2012 11:05PM

    No one has ever promised you it would be easy or a straight line to your goal. A huge part of this journey is self education. With the help of the community you have learned important lessons. Just continue to continue on. Even though it seems like it you are not at ground zero. You know more and you are not starting out at zero conditioning. Good luck!

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JAMER123 9/13/2012 10:13PM

    emoticon emoticon emoticon emoticon

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CLAYARTIST 9/13/2012 10:10PM

  emoticon emoticon emoticon

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