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Another pound gone!

Thursday, May 31, 2012

Woo hoo! I've lost another pound!

I was going to weigh in Saturday, but after more than 10 days away from the scale, I couldn't resist taking a peek. The weight I am at now represents the lowest weight I've been at in more than three years.

Last night, I reviewed my January-May SP calorie deficit reports. To my surprise, they revealed that my calorie deficit adds up to about 1.3 pounds a week when I believed it should've been at least 1.5. Here are the numbers:

My BMR is 1922. I average 1500 calories eaten a day. I burn an average of 1500 calories a week exercising, for a daily average of 214. It takes a 3500 calorie deficit to lose one pound.

214 + 1922 = 2,136 calories needed to maintain my current weight
2136-1500=636 average daily calorie deficit
636 x 7 days = 4452 total calorie deficit per week.
4452/3500=1.27 pounds a week.

Dang! That means I'm losing an average of 5 pounds a month, not the six I was hoping for. I restarted SP in January and today is the last day of May. Five months x 5 pounds a month is 25 pounds. I've lost 27.

What I've learned from the numbers crunching is that I'm doing what I'm supposed to be doing. My food diary is reasonably accurate; I'm getting enough exercise and I've been consistent over five months. The only ingredient missing is PATIENCE.

My dietitian told me that to lose 2 lbs a week, I'd have to eat 1200 calories a day. That seems like so little food. Now that I've crunched the numbers, I realize she's right. I don't know if I can sustain eating 1200 calories a day. I will need to think about it.

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Member Comments About This Blog Post
    My weakness (well, my BIGGEST weakness) is lack of patience. As the weight goes down, so do the calorie requirements. That means the weight comes off way more slowly. So -- for those people who think it's no big deal to lose small amounts of weight, let me tell you it's just as hard. AND it requires a huge amount of patience! With a BMR of 1200 and a minimum calorie recommendation of 1200 --- well, you can figure that out! Exercise has to become a part of your life - - forever!

    Keep going! 5 pounds a month is awesome!
    2211 days ago
    That's a great job of 27 pounds since January. emoticon emoticon emoticon
    2211 days ago
    Congratulations on the weight loss! Woo Hoo!

    I've been losing at an average one pound/week rate. While I'd like it to come off faster, I know that I personally cannot reduce my calories to the level that would make that possible. My focus is on changing my nutrition and exercise levels to what I can sustain over the long term. In the past I have restricted my calories more, but then felt too deprived, binged, and gave up. This time I'm being more reasonable and while it will take longer to reach my goal, I actually believe it is doable this time.

    Keep up the great work!
    2211 days ago
  • KELLY122581
    You can do it! The trick is to use those 1200 calories to eat the most nutritious, filling, and low calorie things you can. Lots of plant-based protein sources, fruit and veggies, delicious whole grains and TONS of water. emoticon

    I've been eating about 1250 calories a day (as per SP recomendations)... I've been tracking it here on the nutrition tracker. I can tell you that for the first couple days, I didn't feel like I was eating enough food, and was a little sluggish and definitely hungry feeling.... but my body is used to it now (took about 4 days to adjust), and I feel great! I can even do a good 60 minutes of exercize and feel energetic afterward. More than 60 minutes of hard work, though, i do feel like I need to eat more. The day that I did a 3 hour hard bike ride, I ate 1700 calories for instance.
    2211 days ago
    Thank you for sharing. Congratulations on doing so well with moving towards your goals.
    2211 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.