The best way to lose weight is to set a goal for how often you want to work out; choose something you can stick to, and enjoy, and a schedule that's achievable but challenging. For many people just starting out, this might be walking for 10 minutes per day, 5 days a week. If that's too easy, start at 30 minutes per day. Choose an exercise you enjoy.
Then, you'll adjust your calories EATEN to the amount of calories you burn. You always adjust your food to your activity, not the other way around. The more you exercise, the more you will need to eat to compensate for that, but your goal for weight loss will always be the same. Depending on how much you have to lose, you can lose between 1-2 pounds safely per week. The less you have to lose, the less you can afford to lose weekly. According to your ticker, you've got about 50 pounds to lose, yes? That means you can aim for 2 lbs per week comfortably.
That means you're going to aim for the same calorie deficit whether you're sedentary or working out intensely 7 days a week. Exercise just means you can eat more and still lose weight. ;)
However, exercise is crucial for good health; you'll have a stronger, healthier body, and will burn calories faster and more easily if you exercise than through diet alone.
Edited by: DRAGONCHILDE at: 2/4/2014 (11:13)
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
It takes a deficit of 3500 calories to lose a pound. It is generally best to do this by a combination of cardio exercise burning calories and decreasing your calorie intake. Strength training is also very important because it builds up your muscles and increased muscle increases your metabolic rate (how many calories your body burns in a resting state).
All machines and tables give an estimate of calories burned for a given exercise. It does vary.
As M@L said, setting up your exercise goals on SP and getting a calorie range is a good step. Also, if you are trying to lose weight, click on the edit goals button under Weight on your start page. Enter the weight you want to lose by a date and SP will calculate a calorie range that will also show up on your Nutrition Tracker.
Rather than a calories target, I think it helps when starting out to come up initially with a regular schedule. Work out how many minutes and days per week you can realistically commit to on a sustainable basis. Then set up your Exercise Goals on Spark (accessible from the LH side of the Start page) on this basis, and Spark will come up with a calorie target for you.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (45)
28 2/4/14 5:22 A
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