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MPLANE37 SparkPoints: (79,152)
Fitness Minutes: (79,213)
Posts: 2,170
10/15/12 6:00 A

It would have been simpler to just take in less calories and lose a proportional amount of fat.

What happens is that the body adapts to its environment. If the caloric intake goes down quite a bit, soon the body senses this and reduces its caloric expenditure. Ever felt cold hands, unwilling to get up from where you are sitting, frequently felt sleepy and had extremely lousy workouts? That is how the body fights back when the caloric intake is insufficient. Overall, you may even fail to lose fat because you can't work out, and your body has slowed down all processes that burn calories, including heat production to warm up your body (and hence cold hands and feet). So an equilibrium state in which you take in little calories and burn little calories occurs when the caloric intake is too little.

So, one cannot sustain fat loss just by eating less over a sufficiently long period of time. But this does not mean that you should eat whatever you like. It means that you cannot go too low on your caloric intake, and thus there is an optimum caloric intake that maximizes fat loss.

What you should do to keep losing is to keep the metabolism at high speed so that it burns all the fat by doing high intensity cardio which is inevitably shorter exercise as opposed to low intensity long duration cardio, and heavy weight lifting that targets the whole body. In this type of exercise setting, the individual exercises by themselves don't burn a whole a lot of calories, but by boosting the metabolism, they promote the fat loss compared to other types of more traditional exercises. To do such high intensity exercises, you cannot take in too little calories.

Edited by: MPLANE37 at: 10/15/2012 (06:06)
NIRERIN Posts: 14,275
10/14/12 10:20 P

here is the thing. you'd have to eat through your whole loss range. you'd have to eat through maintenance. and then you'd gain. there is a fairly substantial buffer there. yes, if you chronically undereat you can gain weight eating an appropriate amount. but that's something you're going to have to deal with eventually if you're in that situation.
and sparks recs are averages. you might run a little high or a little low. but you won't know until you try.
and if you're chronically undereating, well, we don't know exactly how the body cuts calories to make up the difference, but it means that on a cellular level something's not getting fixed properly. it means you're going to burn more muscle before you burn fat [fat costs much fewer calories to operate than muscle, so faced with too few calories, you'll burn muscle before you burn fat because it will do more to make up the deficit]. and that means that the body that's lasting you a lifetime isn't being repaired properly. sort of like taking your car to the local kindergarden class instead of the mechanic if something goes wrong. sure they'll do something to it, but if it addresses the issue it's by happenstance and it's likely to create more problems than not.

BRENFID1 SparkPoints: (1,988)
Fitness Minutes: (3,557)
Posts: 112
10/14/12 10:11 P

how can one be certain tho, that sparks calorie burn during a particular exercise is accurate enough, what happens if our bodies arent burning the amount sparkpeople states? and we increase our calories wouldnt that set us up for defeat?

NIRERIN Posts: 14,275
10/14/12 6:50 P

The idea is that you burn a certain amount of calories living a day. In order to maintain your weight, you have to eat the same as you burn. When you increase your exercise, you increase the calories you burn. So in order to maintain your weight,you have to eat more. Since your loss ranges are based on your maintenance ranges, when your maintenance ranges go up, you loss ranges do as well.
If you increase your acticivity and decrease your calories you do not provide enough fuel for your body. Think of it this way. Let us pretend you are a car. and every day you go 50 miles a day. So you want to have 2 gallons of gas in your car, providing your car does 25 miles to the gallon, when you want to go 75 miles a day (ie increase your exercise) you have to have more than the 2gallons you would have needed before. If you try to go 75 miles on the 2gallons, you're just going end up on the side of the road unable to complete what you need to.

10/14/12 6:50 P

We encourage our members to enter their fitness program (calories burned through exercise) accurately. And if a change occurs in your exercise program to update your plan. Most of the time, one will find that the calorie range stays the same---but there are times that one will see a small jump in their calorie range.

Why? Because there is a big difference in burning 500 calories weekly through planned exercise and 3500 calories. You need a certain amount of calories to rebuild your muscle glycogen (or energy stores)...if not, then one can start to feel light-headed, fatigued, dizzy, unable to preform the exercise or daily activities with the same intensity or duration---thus this can slow your weight loss and performance.

SP Dietitian Becky

SCTK519 Posts: 2,086
10/14/12 6:36 P

There's a certain number of calories you need to be taking in daily to maintain basic body function. If you're working out, you need additional calories on top of that for your workouts. It's fuel for your workouts. Think of it like a car; in order to run a car from point A to point B, you need 3 gallons of gas in the tank, but if you're going from point A to point B to point C and back 3 times, you're going to need more than 3 gallons of gas to fuel the car. In the same way, you need more calories to fuel your body giving it energy for the workout above and beyond the energy being used to pump blood, or make your heart beat.

10/14/12 6:30 P

I'm not super smart on it all yet but you have to eat a certain number of calories and burn a certain number to lose weigh. If you lose weight to fast you can make yourself more unhealthy and it's more harmful. The number of calories you take in will vary depending on how active you are, how much you weigh, and if you are trying to lose, gain, or maintain your weight.

BRENFID1 SparkPoints: (1,988)
Fitness Minutes: (3,557)
Posts: 112
10/14/12 6:14 P

knowledge please explain why i have to increase my calorie intake for a more active lifestyle, and i am affraid if i increase this i will end up overweight and unheallthy please can someone kindly make sense of this too me? Thank you,

Kind Regards,

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