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Sedentary/Light Activity Definitions



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JENNILACEY
JENNILACEY's Photo SparkPoints: (69,403)
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5/26/13 9:35 A

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This calculator will tell you your calorie needs based on your exercise level instead of activity level. I find it's pretty accurate. It will give you a definition of "intense" vs. regular exercise if you scroll down.

http://www.freedieting.com/tools/calorie_calculator.htm

In all honesty because these are all just general estimates, your best bet is to go by your actual results. If you're losing too quickly, eat more. Too slow, increase your exercise... etc.

There's more that goes into how slow/fast you'll lose weight than just age, gender, activity level, weight... there's also your body fat percentage or how much lean muscle you carry (the calculator above has the option to base your calorie needs estimate on your body fat %). If you want to really get technical. I can eat about 100-200 cals extra a day than the average woman my size because I carry a lot of lean muscle.

Spark also automatically sets everyone as "lightly active". Personally, I've always lost weight far more rapidly than Spark predicted I would. So I assume since I've accounted for everything else that it may be due to my activity level. If it was too fast, I just upped my calories. The more muscle I gained, the higher I had to eat in my Spark range. When I first started I ate around 1200-1300 cals to lose weight, now... even at a lighter weight I eat around 1500 cals to lose weight.

Edited by: JENNILACEY at: 5/26/2013 (09:38)

Take your focus off the Marshmallow.

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"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!

I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.


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SLIMMERKIWI
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5/26/13 7:22 A



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The co-authors of that book appear to be co-authors of other similar-type books. Altho' they appear to be qualified, this makes me wonder if the books are more about money for them rather than others' health. Out of curiosity, what were the other sources you got it from? (Just wondering if there is any connection between those and these authors.)

I wouldn't class what you do as 'light' - if you are particularly worried about sitting all day, you can also incorporate more water and loo stops into your day - that will get you walking more. You can march on the spot while sitting. You can drop your shoulders and roll them - all that takes extra energy and helps with physical relief.

Kris



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NINA_MAE
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5/26/13 6:53 A

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I got it from New Rules of Lifting for Women, and a couple of other sources echo it. It's so that you don't lose weight too quickly, and it's more sustainable, and the weight you lose is fat rather than fat and muscle. I've tried a 500 calorie deficit before and it's just not sustainable for me.



DRAGONCHILDE
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5/24/13 12:31 P



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May I ask where you got the 20% from? That's a technique I haven't heard of before. In general, to lose a pound of fat, you need to create a deficit of 500 calories per day through a combination of diet and exercise. To lose 2 (if you're over 200 lbs or so) then you'd create a deficit of 1,000 calories a day.

Here's how that's calculated:

www.sparkpeople.com/resource/calorie_calcu
lation101.asp?


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.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/


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NINA_MAE
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5/24/13 11:54 A

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I don't want to lose weight too quickly - I want something more sustainable over the long term, and I need energy because I don't want my dancing or weightlifting to suffer (I squat 100lbs). So, I'm planning a 20% calorie deficit. Moderate activity means to maintain my weight I would need to deduct that from 2590, light activity means I would deduct it from 2300.

I just don't FEEL particularly moderately active, when all I do is sit on a train, walk up some escalators, sit, lift, sit some more, dance for an hour, sit on a train, sleep. :/



DRAGONCHILDE
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5/24/13 11:22 A



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Yes, you are moderately active. Being sedentary throughout the day does have its drawbacks, but it doesn't make you inactive. Look into the research behind standing desks; there's some interesting stuff there.

www.huffingtonpost.com/2012/07/24/sitting-
at-work-why-its-dangerous-alternatives
_n_1695618.html


Sitting all day isn't good, but you can do a lot to mitigate it with standing desks, regular standing breaks, throwing in a little exercise here and there. It's certainly not just countered by sitting.

I wouldn't worry overmuch about what "category" you are in, though. You get a good amount of cardio for heart health. What exactly are you estimating for in the first place?

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.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/


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NINA_MAE
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5/24/13 11:03 A

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I'm just talking generally, not Spark-specific. :)



ICEDEMETER
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5/24/13 10:49 A

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I'm a little bit confused, too, as I don't recall there being anywhere on Spark that requires a setting for "activity level".

If I remember correctly, Spark sets your original calorie ranges based on BMR x 1.2 (which accounts for basic daily activities such as cooking, housework, errands, walking around at an office job) minus either 500 calories per day (for 1 pound loss per week) or 1000 calories per day (for 2 pound loss per week).

You then need to go in to your Fitness goals and enter in your average amount of calories burned each week doing deliberate exercise (your strength and cardio training). These calories burned are then added in to the equation to get your ideal calorie range for nutrition.

This link is for how they calculate everything:

www.sparkpeople.com/resource/calorie_calcu
lation101.asp


Hope this helps!

(Edited to fix my math --- obviously I need more coffee this morning!)

Edited by: ICEDEMETER at: 5/24/2013 (11:08)
Start weight: 240 lbs
Goal weight: 155 lbs (reached March 7, 2014)

Afraid of a colonoscopy? Believe me - they are much less frightening than surgery and chemotherapy.

Colonoscopies allow polyps to be removed before they can become cancer, or let cancers be found before they are too widespread. If you are 50 or older, or have any symptoms, please don't let fear stop you from covering your butt.

Get checked!


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NINA_MAE
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5/24/13 10:26 A

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Hi Everyone,

I'm really not sure which category I would fall into and I'm so confused. I work in an office, so I'm very sedentary between the hours of 9-5pm, and on my commute (except I always walk up the stairs, not just stand on the escalator at the tube stations...if it makes any difference!)

However, at lunch times I go to the gym and lift weights 4 days a week, and I do 5 hours of cardio a week in the form of dance classes and spinning.

This means I'm active 5-6 days a week from minimum 30 minutes to maximum two hours (Saturdays and Thursdays). According to Harris-Benedict, this would put me in the moderate exercise category, but how can this be accurate when it's countered with me sitting on my butt for the best part of every day?

I don't want to overestimate...but I don't want to underestimate either!



 
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