Author: Sorting Last Post on Top ↓ Message:
MJ-SHE-BEAST's Photo MJ-SHE-BEAST Posts: 4,016
8/22/12 1:40 P

My SparkPage
Send Private Message
Reply
Please do NOT reply to this thread as your question will be missed. This is a stand alone post written by THEMIGHTYLILLIE to aid newbies and others who may have questions about how certain things work on Spark. So without further ado....Here is her original post:

****************************************
**************************************
***************

Hey there! This thread is dedicated to getting San Antonio Spark Members the help they need to use the many features on this site! Sometimes, even finding the instructions is tough.... so, here is a list of links for you to click so you can EASILY learn each feature:

Some Videos:

Intro to Your Start Page
www.sparkpeople.com/resource/motivation_
ar
ticles.asp?id=1124


How to Use SparkPeople's Nutrition Tracker
www.sparkpeople.com/resource/nutrition_a
rt
icles.asp?id=1154


Another Nutrition Tracker Video
www.youtube.com/watch?v=vB4D3kg7Bik


How to Use SparkPeople's Fitness Tracker
www.sparkpeople.com/resource/fitness_art
ic
les.asp?id=1157


An Overview of the SparkPeople Community (your page, your teams and the message boards)
www.sparkpeople.com/resource/motivation_
ar
ticles.asp?id=1179


Other Goals, Journal, Pages, Community and other info
www.youtube.com/watch?v=dy3xXpq-MKY&feat
ur
e=related


How to Use The Weight Tracker
www.youtube.com/watch?v=IQqNH_GOtI0


Getting Started Guide-- good way to learn more about using the site:
www.sparkpeople.com/myspark/get_started.
as
p


Feel free to post helpful how-to articles or videos as you find them!



If you are new to Spark and wondering HOW it comes up with your calorie range, lemme take a moment to explain this number and where it comes from-- if you don't already know this, this is really important to understand.

Spark looks at your weight, height, age, and gender and does a basic calculation-- this is called your Basal Metabolic Rate (BMR)-- and it is the number of calories you need per day just to live. Spark then assumes that you live a sedentary life, so it tacks on a few hundred more calories for things like going to the bathroom, cooking dinner, etc.

Now, if you add in the exercise you plan to do, it will then add those calories-- so, let's say that your BMR is 1700 calories, your sedentary lifestyle brings you to 2000 calories--- add in, say, 200 calories you plan to burn through exercise daily and you would need a total of about 2200 calories PER DAY to MAINTAIN your current weight.

You don't want to maintain, obviously, so you have to create a calorie deficit--- you need to burn more calories than you consume. That is how we lose the weight. For your information, 3500 calories equals roughly one pound. So, to lose one pound per week, you would need to BURN 3500 more calories than you eat---- this is PER WEEK--- that amounts to burning roughly 500 calories more per day than you eat.

Now-- the question is, why can't I eat 500 calories each day and lose weight really fast???

Your body is built to adapt to all kinds of situations... even famine. Since your body requires a certain number of calories to perform at its peak, if you feed it LESS than what it needs, it will adapt. Your body adapts to starvation by using less calories-- slowing down your metabolism. This means that you will lose NO weight and will feel horrible. This is called "starvation mode"-- when your body starts slowing everything down because it thinks it is being starved.

The point of all of that is that you MUST eat a certain amount in order to keep our bodies from thinking we are starving. SparkPeople's lower end of your calorie range is the MINIMUM your body needs to sustain you from day to day without sending your body into starvation mode.

When you join SparkPeople, you are asked to set up a weight loss goal, nutrition goals and fitness goals. It is important that you take the time to input your plans for fitness so that Spark can account for those calories being spent. If you did not input this previously, here is how you do it:

Go to the start page and click the red "Change" link under the red bar graph ("Calories Burned" graph) on the left side. On this page, you can tell Spark how often you plan to work out, what types of exercise you plan to do and how many calories you WANT to burn. I suggest setting up strength training twice a week and doing cardio 3 days a week at first-- so choose your days for each item. Now, scroll all the way down and you will see where you can enter the number of calories you want to burn each week-- to begin with, shoot for 1500-- that is 200 calories of exercise per day or 500 calories burned 3 times per week. Click save!

Now, if you look at your recommended calorie range, it will reflect those changes you made to your fitness plan.

For those of you who are mathematically inclined, let me explain all of this like this--- the BMR I am using is based on a 5'10" female weighing 195 pounds---- IE: me a couple months ago (the numbers were easier to work with, haha)--- the daily calorie expenditure for a sedentary lifestyle is your BMR x 1.2... in this case, about 300 calories:

1700 BMR per day
+300 sedentary lifestyle per day
-------------------------------
2000 calories per day just doing normal life to maintain current weight
*200 calories burned per day in exercise (1500 per week)
-------------------------------
2200 calories per day to maintain current weight

So, to lose ONE pound per week using the above, you would need to eat: 1700 calories per day
To lose TWO pounds per week using the above, you would need to eat: 1200 calories per day

Got that? Now, let's do MORE exercise, shall we?

1700 BMR per day
+300 sedentary lifestyle per day
-------------------------
2000 calories per day just doing normal life to maintain current weight
*400 calories burned per day in exercise (2800 per week)
----------------------------
2400 calories per day to maintain current weight

So, to lose ONE pound per week using the above, you would need to eat: 1900 calories per day
To lose TWO pounds per week using the above, you would need to eat: 1400 calories per day


See? It is a lot figure out on your own, but you can trust that SparkPeople will take your height, weight and gender, consider how quickly you want to lose weight and how much exercise you are doing and give you a calorie range that should be healthy for your body!


***To be fair, some people may need to eat more or less than what Spark recommends--- not everyone fits into a calculation perfectly. Staying within your range where you feel most comfortable should offer you good results... even if you are on the upper end more often than not. Listen to your body!!


To get more into the deficit part of this, I want to add the follow info:


Ok, if your calorie range right now is set to 1200-1550, I need to know a something before I can answer that question!

Have you gone to your fitness tracker page and clicked the "Change Fitness Goals"? Once there, did you input at the bottom how many calories you are wanting to burn each week?

We will keep using the 5'10" 195 lb female because the numbers are easy to work with.

The deficit comes in like this-- let's do an example without any exercise--- the following takes out all exercise:

1700 BMR per day
+300 sedentary lifestyle per day
-----------------------
2000 calories per day just doing normal life to maintain current weight

So, to lose ONE pound per week using the above, you would need to eat:

-3500 calories (one pound) / 7 days per week = -500 calories per day

2000 calories (maintain number)
- 500 calories each day to create a deficit to lose one pound
---------------------
1500 calories to lose one pound per week with no exercise


So, to lose TWO pounds per week with no exercise:

-7000 calories (two pounds) / 7 days per week = -1000 calories per day

2000 calories (maintain number)
-1000 calories each day to create a deficit to lose two pounds
---------------------
1000 calories to lose two pounds per week with no exercise


Do you see the deficit here? The problem with this is that losing 2 pounds per week becomes unhealthy without exercise!


Now let's add exercise again and I will point out the deficit:

1700 BMR per day
+300 sedentary lifestyle per day
--------------------
2000 calories per day just doing normal life to maintain current weight
+200 calories burned doing exercise daily
----------------------
2200 calories to maintain current weight WHILE exercising

So, to lose ONE pound per week using the above, you would need to eat:

-3500 calories (one pound) / 7 days per week = -500 calories per day

2200 calories (maintain number)
- 500 calories each day to create a deficit to lose one pound
-----------------
1700 calories to lose one pound per week with 200 exercise calories burned per day


So, to lose TWO pounds per week with the above 200 calories of exercise each day:

-7000 calories (two pounds) / 7 days per week = -1000 calories per day

2200 calories (maintain number)
-1000 calories each day to create a deficit to lose two pounds
---------------------
1200 calories each day to lose two pounds per week with 200 exercise calories burned per day

###################################

Ok, now let's add MORE exercise and create a deficit, ok? Let's assume you are going to try and burn the 2011 calories that the challenge wants for this one, okee? We will keep using the 5'10" 195 lb female because the numbers are easy to work with.


Now let's add the 2011 calories of exercise and I will point out the deficit--- 2011 calories per week amounts to 288 calories burned per day... so:

1700 BMR per day
+300 sedentary lifestyle per day
----------------------
2000 calories per day just doing normal life to maintain current weight
+288 calories burned doing exercise daily
----------------------
2288 calories to maintain current weight WHILE exercising

So, to lose ONE pound per week using the above, you would need to eat:

-3500 calories (one pound) / 7 days per week = -500 calories per day

2288 calories (maintain number)
- 500 calories each day to create a deficit to lose one pound
------------------
1788 calories to lose one pound per week with 288 exercise calories burned per day


So, to lose TWO pounds per week with the above 200 calories of exercise each day:

-7000 calories (two pounds) / 7 days per week = -1000 calories per day

2288 calories (maintain number)
-1000 calories each day to create a deficit to lose two pounds
--------------------
1288 calories each day to lose two pounds per week with 288 exercise calories burned per day

####################


Let's do ONE MORE example--- lets burn 3500 calories per in exercise, or 500 calories per day:

1700 BMR per day
+300 sedentary lifestyle per day
----------------------
2000 calories per day just doing normal life to maintain current weight
+500 calories burned doing exercise daily
---------------------
2500 calories to maintain current weight WHILE exercising

So, to lose ONE pound per week using the above, you would need to eat:

-3500 calories (one pound) / 7 days per week = -500 calories per day

2500 calories (maintain number)
- 500 calories each day to create a deficit to lose one pound
---------------------
2000 calories per day to lose one pound per week with 500 exercise calories burned per day


So, to lose TWO pounds per week with the above 500 calories of exercise each day:

-7000 calories (two pounds) / 7 days per week = -1000 calories per day

2500 calories (maintain number)
-1000 calories each day to create a deficit to lose two pounds
---------------------
1500 calories each day to lose two pounds per week with 500 exercise calories burned per day




So, if you haven't added in your proposed calories burned per week on your fitness goals, you need to.

Now, if you would like to see what you calorie deficit has looked like so far, I can tell you how to do that!
1. rollover the "My Tools" tab and click "Reports"
2. click on "Daily Calorie Differential"-- this report will show you what your DAILY differentials has been and you can just click back through time to see other days. It is important that you maintain a deficit and not just have a deficit a couple days per week--- a daily deficit will bring weight loss!

***MaryJane ***
Vertical Sleeve Gastrectomy 7/28/14
Weight:
6/28/14 - 272
7/28/14 - 250 (pre surgery)
8/28/14 - 234
9/28/24 -

Never give up - Never give in

MJ is a she-beast. - THEMIGHTYLILLIE


 Pounds lost: 45.8 
 
0
38
76
114
152
Page: 1 of (1)  

Report Innappropriate Post

Other San Antonio Spark - The Official Team Introduce Yourself to Team Forum Posts

Topics: Last Post:
Hola 8/7/2014 11:37:28 PM
I'm coming back! 7/17/2013 6:45:02 PM
Greetings from the south! 3/1/2014 5:12:44 AM
Trying this a different way. 7/22/2014 1:02:58 PM
Hi or should I say second try ?? 4/6/2014 10:03:40 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x560x49576727

Review our Community Guidelines