To lose weight I need to eat less and move more. Thus creating a deficit in calories.
There is a book called The Body Fat Solution by Tom Venuto. In this book Tom suggests to create a calorie deficit of 15-20% of your calorie intake. He believes that is enough to avoid hunger feelings but will still add up to a significant amount of calories burned every week to create weight loss.
For example, if you are currently eating 1200 calories a day (like me!), you could create a calorie deficit of 15% by eating 180 fewer calories a day. Or you could burn 180 more calories a day, or combine eating less with burning more to achieve the 180 calorie deficit.
MFP has me on a 1200 calorie diet based on my height, weight, and daily lifestyle.
For all healthy purposes I should not eat any less than 1200 calories per day. I want some wiggle room, so I am going to shoot for a 20% calorie deficit.
1200 calories – 20% deficit = 240 calories.
can’t shouldn’t eat less than 1200 calories; I need to burn 240 more than I eat.
Of course these numbers are just estimates and a good starting point to figure out what is going to work for my body (or your body).
I can say that I have not been good at creating a deficit, which is probably why I have maintained my 187-189 weight for almost 2 months now. That is encouraging for when I ACTUALLY reach my goal weight, but it’s not so swell now!
Honestly, I have been OVER my calorie goal more times than not lately.
More calories consumed than burned!
On MFP I am supposed to eat 1200 calories, and if I log a workout it adds those estimated burned calories to my allowed calorie intake — “exercise calories”. Essentially, I could eat more when I work out, but if I only burn 240 calories (or less) and eat all those extra calories then it’s not doing me any good.
MFP can only estimate how many calories I burn during a workout, and I don’t have a HRM. I have to believe that HRM’s are more accurate than MFP but still not 100% accurate. Just like I believe that the daily food calories I input on MFP are also a close estimate.
I feel there is no way for me to be 100% accurate on my calorie intake vs calorie burn.
Which is a crucial reason why I need to make sure that I have a deficit of 240 (or as close as possible) everyday. A difference of 1680 calories per week. In theory that will translate to weight loss.
Creating a deficit in calories is the essential part of weight loss. Eat less, move more. Sounds easy, right? For me, it has been anything but!
**It makes sense in my head. I apologize if it doesn’t make sense to the readers.**