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Introduction Text Hi! I am a 59 year old mother of two, wife to a man with cholesterol issues who got tired of being fat. I also wanted to help my husband get healthier eating habits so we started this journey together on Jan 1, 2008 using the South Beach diet. We have both lost weight (he 12 pounds, me 15). He is where he needs to be and I still need to lose another 12. Creating a calorie deficit: In order to help you lose weight we need to create a Calorie Deficit. Each pound you lose in a week is equal to 500 calories a day. Keep in mind that we should not lose more than 2 pounds per week, to stay with in a healthy weight loss. Please use this chart to calculate where your calories should be. You can track your numbers every day in our Team Goals section. Also, please make sure you do not go under a healthy caloric range - 1200 for women and 1500 for men. This can cause many health issues not to mention make you actually stop losing weight. Your Basal Metabolic Rate (BMR) is a measure of the energy your body uses in normal, everyday functions, like digesting food, moving your lungs and pumping your heart. This maintenance level is the minimum number of calories your body needs in order to function. Female BMR = (weight x 4.36)+(height x 4.57)-(age x 4.7)+655 Male BMR = (weight x 6.23)+(height x 12.7)-(age x 6.8)+66 Example: Woman Weight - 181.6 Height - 5'2" (62 inches) Age - 32 (181.6 x 4.36)+(62 x 4.57)-(32 x 4.7)+655 = BMR (792)+(283)-(150)+655 = 1580 BMR Total Daily Energy Expenditure (TDEE) This is the number of calories you need to consume at your energy level to stay the same weight you are right now. To calculate choose your weekly activity level below. Be sure you are very honest with this. The higher your activity level the more calories you can consume. If you don't meet this level you will have consumed too many calories! Sedentary = BMR x 1.2 (little or no exercise, desk job) Lightly Active = BMR x 1.375 (light exercise/sports 1-3 days/wk) Moderate Active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk) Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/wk) Extremely Active = BMR x 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, etc.) Example: TDEE = BMR x 1.375 2172 = 1580 x 1.375 In order to lose one pound a week you need to reduce your calories in by 500 a day. This is your Calorie Goal. Example: 2172-500= 1672 This would be your maximum calories for the day and you would be on your way to losing a pound a week. In order to lose two pounds a week we need to create a calorie deficit. Once you have calculated all of the above you can then easily calculate your deficit each day. Calorie Deficit Equation: CDE = Calorie Goal + Calories Burned - Calories Consumed Example: Calorie Goal - 1672 Calories Burned - 525 (found on your fitness tracker) Calories Consumed - 1381 1672+525-1499= 698 Calorie Deficit In this example you will have lost an additional pound by the end of the week if this is done daily. Since these numbers will change on a daily basis we can track them on our Team Goals each day. But please make sure you are not going below your 1200 calories a day for women and 1500 calories a day for men.

1st Goal - lose 10% of my body weight - 2nd goal - lose 2nd 10% - 3rd goal - lose another 10%

Journaling Exercising 5/7 days Vegetables! Create a daily calorie deficit

I live in Tampa, FL and go off to work everyday with my little bag of SB friendly foods and snacks. I love to walk on my treadmill, do yoga and pilates (machine not mat due to some neck issues)

I love to read, cook and watch Food Network.

Add a Link Arriving at one goal is the starting point to another lose 10% of body weight - lose another 10% - Lose final 10% Check out the 1 day challenge team at http://tinyurl.com/esgn8
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