my calorie burn reduced

Ok I have a issue..I have lost around 20kg.i need to lose another 18kg..I am trying to burn 500 calories in a workout however I am not able to achieve that anymore with the workouts (at home dvd exercises) I still do...I dont really want to work out more than an hour a day...not sure what to do..

when I was bigger I could achieve close to 500cal..now lucky to achieve 300cal...

do I need to do more high intensity workout..like insanity??

Any suggestions???

Replies

  • erickirb
    erickirb Posts: 12,294 Member
    why not just eat 200 cals less. Or be happy with the 300 burn, as the less you have to lose the smaller your deficit should be anyway.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Yes you will burn less the smaller you get but proportionally it will be the same. It's just one of those things. Just to add how are you working out that burn? If you're doing it via heart rate monitor it is unlikely to be accurate because HRMs are only set to be used for steady state cardio which fitness videos aren't
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Weight loss isn' t about how many calories you burn, it's about finding a balance between calories in vs out. As long as you eat less calories than you burn, you will lose weight.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    It takes less energy to move a smaller body around, it's just physics.

    Exercise for fitness, not the number of calories you burn.
  • For controlling your calorie, you should have to follow the process of calorie intake and calorie out. It means how much calories you are eating that equal amount of calorie you have to burn. There is another method that help you in finding calories and that is checking a calorie deficit.
  • Azdak
    Azdak Posts: 8,281 Member
    There is more than one question/issue here:

    1. Accuracy of your workout calorie estimates. If you are using an HRM, decreased weight will lead to decreased calorie display. As your fitness level improves, you will experience a lower heart rate when doing the same exercise intensity, and that will also cause the HRM to display a lower calorie number. As one's fitness level increases, one needs to make the adjustment in their HRM settings to account for this, but that is not possible with all models. So, basically, your HRM has some definite accuracy issues when your fitness level changes over time.

    2. For someone who is using a cardio machine that allows measurable increases in workload, or who is doing an activity (e.g. running/walking) for which changes in workload are easier to measure, the response to increased fitness is straightforward--you just increase the workload, walk/run faster, etc. Since calories burned is equal to Body Wt x Exercise Workload (in METs), working at a higher workload will offset the decreased calorie burn that comes from losing weight. (e.g. a 100kg person working at 10 METs burns 1000 cals/hour; a 90kg person working at 11 METs burns 990).

    However, workload intensity is a lot harder to measure and regulate when doing a group class or DVD. Even if fitness level improves, the ability to work at a higher workload might be limited by the person's coordination, physical movement ability, or class structure/choreography. In that case, a person losing weight might not be able to offset the weight loss by working harder, and thus might be getting an inferior workout both for fitness AND for calorie burning.

    If you are doing the same class, you can possibly use your average HR per workout as a rough gauge of progress. If your avg HR in the beginning was 150, for example, and now it is 120, then you need to push yourself harder to get it back into the 140-150 range, and if that is not possible, it might be time to choose another program.

    While I don't care for the tone of a lot of the comments, I agree in general with the idea that you don't want to focus solely on calorie burn when planning your workouts.
  • I was using a heart rate monitor..is there a better way to measure..or just do what I am doing without hrm and hope my workouts speak for themselves???
  • Thanks for your comments ...the idea of working harder I think might b the key...
  • erickirb
    erickirb Posts: 12,294 Member
    I was using a heart rate monitor..is there a better way to measure..or just do what I am doing without hrm and hope my workouts speak for themselves???

    an HRM is pretty good, but to account for increased fitness you would want a model you can manually change the V02 Max. But some of the lower burn would be due to lower weight, but it is magnified as there would be a larger burn at the same intensity the more fit you are.