Is a 500 calorie deficit, not burning 500 calories. The "burn" is from your BMR as well as dedicated exercise. Set up your spark account with accurate info and your 1 pound a week goal. Put in, as accurately as possible, your estimated weekly burn through excess use. Spark calculates your BMR based on the info provided, then uses that along with your goals, current weight and estimate exercise burn to create nutritional ranges. Stay on those ranges, and you'll lose.
I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Currently maintaining under 120 and working on changing my mental image of myself!
| current weight: 136.0