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    STEPH-KNEE   70,524
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Time To Crunch The Numbers...

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Sunday, June 08, 2014


Anyone who has ever tried to lose weight has done the whole "numbers game" before. We know weight loss is all about CICO (calories in, calories out), and that roughly 3500 calories = 1 pound of fat. Most everyone wants to reach that 2 pounds per week mark (okay, we REALLY want more, but 2 pounds is the top of the healthy range, so it'll do)... which means that deficit of 7,000 calories, coming out to 1,000 per day. Then we go as far to figure out "If I lose 2 pounds a week for the next 20 weeks, I will have lost 40 pounds!"

Unfortunately for most of us, we all know that we can't always hit that 2 pounds a week mark. Our weight loss can stall or plateau, daily fluctuations, water retention and other factors can throw us off our mark. Not only that, but hitting that 1,000 calorie a day deficit can be hard for some of us.

When I started this journey a little over 2 years ago, I refused to play the "If I lose 2 pounds per week for XX weeks, I will lose XX pounds." That only messed with my mind, and when I wouldn't hit those numbers I'd feel like a failure. There is nothing wrong with setting those kind of goals, but they weren't for me. The deficit stuff was pretty easy when I was 272 pounds. I mean, just cutting back on food without exercising was enough to get me 2 pounds a week at the start. But as I get smaller and lose more weight, it gets that much harder to get the same deficits.

I figured it was time to crunch the numbers, and see where I would have to be at with CICO to hit 2 pounds a week. The results weren't as fabulous as I had hoped. With my calories burned in exercise, I need to be eating 1300 per day to hit the 2 pound mark. About 1550 for 1.5 pounds a week. So I will have to decide how hard I want to push. I will say, the only thing that scares me about 1300 calories per day is I feel like I don't have very far to go when I hit a plateau. I don't mind increasing exercise, but I can only increase it so much... In fact, the 1300/day goal was set with me increasing my fitness with the bike. emoticon I don't even want to know what it would have been with just my walking lol.

I also used my heart rate monitor to figure out my average calories using the bike and walking Sparky. These new numbers have been a gentle reminder that I don't burn the same calories I did 80 pounds ago. emoticon Of course I knew that already, but sometimes we have to see the numbers. So after crunching my numbers this is the plan that I am setting out to do starting on Wednesday. I am going to try it for 2 weeks and see if it is sustainable for me and if I am getting the results I think I should have.

emoticon Calorie Cycling:
Wed: 1200
Th: 1800
Fri: 1200
Sat-Mon: 1350
Tue: 1200

Daily Average: 1350

emoticon emoticon Exercise:
Wed-Fri: Bike: 30 mins Walk Sparky: 40 mins
Sat-Mon: Bike: 15 mins. Walk at work: 30 mins
Tue: Bike: 30 mins Walk at work: 30 mins

Total weekly minutes: 405 Estimated weekly calories burned: 2181

emoticon I am going to work on adding strength training twice a week.

I am used to eating between 1400-1600 calories, but don't have an issue eating less as long as I plan for it. Having the one day set at 1800 calories really helps me, because if I go out on any given day, I will make that the 1800 calorie day to stay on plan. I have tried calorie cycling in the past and had success with it, it just takes a lot of planning. I may find that 1200 on any given day might be too little, and if it is I will not mind increasing my calories. This is an experiment, and it is going to come with trial and error. I have just been flying by the seat of my pants lately, but seem to be stalling around 191 pounds. So now it's time for a plan and to kick it up a notch.



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  Member Comments About This Blog Post:

-LORI-B 6/29/2014 8:06PM

    Good luck

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CORNERKICK 6/21/2014 2:24AM

  emoticon emoticon

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NASFKAB 6/19/2014 11:41AM

  great plan good luck

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SUPERSYLPH 6/18/2014 2:20PM

    emoticon emoticon

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REDSPIRALWOMAN 6/18/2014 12:45PM

    This post is all about you paying attention, listening, remembering - stopping your sabotage. And perhaps it's not even 'self' sabotage - it's all those messages we picked up along the way, perhaps messages we misinterpreted but have not yet reinterpreted. I often ask myself - out loud - 'Who taught me that?' This helps this present me step aside and disown the negative script. I find it easier to not act on the old script when I feel disconnected from it. Keep on keeping on. You are amazing! emoticon

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BHENDRICK2 6/16/2014 1:34PM

    emoticon

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INCH_BY_INCH 6/15/2014 6:08PM

  emoticon

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ZELLAZM 6/14/2014 6:10AM

    What a great place to be, both physically and otherwise! Cheering you on!

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NEWTINK 6/13/2014 2:32PM

    emoticon

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BEANIES_MOM 6/12/2014 3:33PM

    Great idea! I'm rooting for you to be out of the 190s, and hopefully me too lol...

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FRABBIT 6/11/2014 7:41PM

  Very analytical and helpful.

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MRSRIGS1 6/11/2014 4:50PM

    You have a GREAT plan here! emoticon emoticon

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WALLPER26 6/11/2014 7:47AM

    Great motivating reminder! emoticon emoticon emoticon

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TENNISJIM 6/11/2014 6:13AM

    awesome

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SHARON2014 6/10/2014 9:49PM

    This is a great blog - your approach is analytical and very creative. It is also quite doable. I would like to try this as well. Thank you for the inspiration!! emoticon

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GRLTAZ 6/10/2014 8:47PM

    You can do it ! I am anxious to see how well you do it !

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JENNIK2 6/10/2014 8:10PM

    You can do it! You certainly have a detailed plan!

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SIMONEKP 6/10/2014 5:56PM

    I number crunch all the time, sometimes it works and sometimes not so much

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GODSBABYGAL 6/10/2014 4:04PM

    I love it change the plan never the goal. Hope your plan works for you emoticon emoticon

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SLIMMINGSHAY 6/10/2014 10:47AM

    I have heard that this type of cycling works but like you said, a lot of planning necessary. It really does take some effort.

Good luck on this plan. I look forward to hearing how this goes for you.

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LIZMVR 6/10/2014 10:27AM

    Good luck! Way to use your math skills, too! :)

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MOODYKEYS 6/10/2014 9:56AM

    love your insight. hope this works for you. its the exercise part that gets me because i am 95 pounds over weight and 64 years old. i am trying to move as much as i can though. its a slow process.

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ZZLEESCH 6/10/2014 5:15AM

    Good luck - you can do it

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BLUEJEAN99 6/10/2014 1:39AM

    emoticon emoticon

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NIKKIJ55 6/10/2014 12:57AM

    Great plan! Thanks for sharing

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CICELY360 6/9/2014 11:43PM

  good blog

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MOONGLOWSNANA 6/9/2014 10:56PM

  Wishing you every success with your plan. If it doesn't work out there's always baby steps to the goal. Eventually you'll get there! emoticon

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AMBER461 6/9/2014 10:48PM

  Great plan, I wish you much success. Thanks for sharing.

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RUNNERRACHEL 6/9/2014 10:18PM

    Yes! Love your plan. This is an experiment--or a series of experiments--and when one plan needs tweaking, you do just that....it's trial and error and it's fine if you have to switch things up. Keep up the great work!!

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GODZDESIGN95 6/9/2014 10:07PM

    Calorie works if you work it...I've hit some dents in the road. but I am recalibrating.....

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SHOAPIE 6/9/2014 9:03PM

    emoticon

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MSROZZIE 6/9/2014 8:34PM

    Good plan, best of luck and emoticon emoticon emoticon emoticon

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MARMAERT 6/9/2014 8:25PM

    I have also been stuck between 183 and 189 lbs. I am very interested in your progress with calorie cycling. Could you give us progress reports along the way?

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LIVELYGIRL2 6/9/2014 8:21PM

  I haven't heard of calorie cycling, but it makes sense. You have come up with a well thought of plan. Please keep us posted how it works emoticon

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BLPRETTYGIRL1 6/9/2014 8:16PM

    emoticon

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MAYBER 6/9/2014 7:48PM

    Thank you for sharing your thoughts on number crunching
Have been in this certain range for three years now and think my body is telling me this is where I should be right now caring for my DH takes up much of my time it is a labor of love one day at a time
emoticon emoticon

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LLAMALADY2 6/9/2014 7:15PM

    I cannot wait to hear your results! I have tried cycling days before with great success. YOU HAVE THIS!

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LINDAK25 6/9/2014 6:22PM

    Looks like a good plan!

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LYNNWANNABE 6/9/2014 6:18PM

    Keeping it fresh.. I like that! emoticon

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DIANNEMT 6/9/2014 6:06PM

    Calorie cycling--I guess that doesn't involve the new exercycle? LOL

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JUSGETTENBY42 6/9/2014 5:54PM

    emoticon

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MCFITZ2 6/9/2014 5:01PM

    I wish you success. Like the cycling of calories.

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LRUSSELL6 6/9/2014 4:28PM

    I have never tried calorie cycling, interesting can't wait to find out how it works for you. Keep going!

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ROCKYCPA 6/9/2014 3:57PM

    Good luck with your plan - keep us posted!

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JUNEAU2010 6/9/2014 3:37PM

    I think I am on letter #30! I'll be interested to read about your experience!

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TISH0125 6/9/2014 3:25PM

  Awesome blog! Sounds like you've got yourself a great plan, good luck on your goals :)

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JSEATTLE 6/9/2014 2:35PM

  It's always good to change things up. Keep with it, you will see results!

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COOLRAIN 6/9/2014 2:12PM

    Good luck with your plan. Sounds well thought out and doable. emoticon

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NEPTUNE1939 6/9/2014 2:03PM

    emoticon

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NONNAOF2 6/9/2014 1:12PM

  You have a plan set up that works for you! I noticed how you are keeping track of all of the calories you burn and as we all know to lose weight, what we put in or mouths must be less that what energy we use! :-)

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