thank you for this post. this is confusing for me as well.
Fitness Minutes: (35,097)
2,166 6/11/12 3:08 P
You must create a caloric deficiency to lose fat. To this end, you can control your energy intake and your energy burned through exercise. If you were to eat back all your calories burned by exercise, you would be losing extremely slowly if you restrict your caloric intake to be below your current need. As a result, it is not efficient to rely solely on your caloric restriction to lose the fat, instead you should create the caloric deficiency in part by reducing your caloric intake, and in part by burning calories through exercise. This way you can attain a reasonably fast rate of fat loss. This is the approach taken by SP.
The other obvious problem with eating back the calories burned through exercise is that often it is impossible to know accurately, so you can easily eat to counteract the caloric deficiency created by the supposedly restricted caloric intake.
Edited by: MPLANE37 at: 6/11/2012 (15:21)
Fitness Minutes: (28,714)
1,632 6/11/12 1:02 P
Set up your page first and that will be a good beginning point. You may find errors in your intake and exercise calculations as you go along. The main focus is to get a 3500 calorie deficit for the week to lose 1-2 lbs per week. Right off the bat I stayed on my lower intake range since I was really wanting to get going. I also got very good with measuring and tracking my intake and being honest about my exercises. This helped me maintain a healthy 1.4 lb weight loss for months.
The funny thing was that I kept noticing an odd report on my weight loss goal that said I was way ahead of my schedule when I knew I was pretty much on track. I then found I had mistakenly put 2013 instead of 2012 as my target date. DUH So once I changed that, my intake range quickly dropped by about 300 calories per day. Fortunately, since I was eating at the low end of my improper range, that put me at the high end of my proper range. So it worked out anyway.
You'll have to periodically tweak your settings as you go along if you are finding some things not working out right, but for now, just be conservative and as accurate as possible in your set up. Keep the faith.
In coming up with an intake recommendation, Spark has already taken into account your Exercise Goals (averaged across the week). So as long as those 500 exercise calories are consistent with your Exercise Goals, then no further adjustment or 'eating back' is necessary.
If not (and you think this is a level of exercise you are going to be doing regularly), you should update your Exercise Goals (accessible from the LH side of the Start page) accordingly.
I just don't get this. If I eat 1400 cals in one day I exercise and burn 500 cals which would be a balance if I sub tract exercise burned from cals eaten 900 cals Would I need to eat back to my target of 1400 cals ??? Would I stay on weight loss this way?? Or if I don't eat back the cals I burned thru exercise would I be unhealthy??? Starvation ? Thank u for any help
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