Question regarding calorie deficit
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Replies
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If you're netting 900/day you must be losing pretty quickly.0
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OP - You're under the care of a heart specialist. Maybe your cardiac issue (couldn't see info in thread about what that is) is the reason your fitbit is giving you a high cal burn - because it relies on heart rate?
Anyway, all that is of little consequence, with respect to exercise and calorific intake, your cardiologist's opinion is much, much more important that that all the posters on this thread. Mine included, and I would recommend that you follow the professional advice to the letter and if you are unclear about anything relating to exercise and diet you check back with the cardiologist.5 -
@alid8333
You are going to get lots of opinions. You are under the care of a doctor so they are the one I would be listening to. If your doctor wants you to be active, do it. Your health will only improve. I don't get a lot of exercise as I am out of shape and starting slowly. I don't necessarily eat back those calories. I go by how I feel. I eat 1200 calories a day and I am full and satisfied. At the end of the day you should aim to eat a well balanced diet and don't worry about eating if you aren't hungry. Each person is different. My diary is public is you would like to see what I eat. I will friend you (if you want)
Good luck to you!
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Catsinsocks wrote: »If you're netting 900/day you must be losing pretty quickly.
Little to quick that's why I was asking about eating the calories back. I don't always net 900 that was just a day I wasn't hungry as my stomach was upset (I have Crohns as well). I typically try to shoot for netting 1200 and not eating my exercise calories back but have still been losing very quickly.
But then all the people saying I'm not burning that much. Which is fine. I know my body. I've lost weight in the past and never had an issue. But I didn't use this app. I used lose it. But everyone says this app is better.
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NorthCascades wrote: »Working out and elevating your heart rate will reduce your long term risk of a heart attack, by making your heart stronger. Also, you can do gentler walks (at a slower pace) and keep your heart rate from going so high.
I know but I need to get this weight off for my health. But if I'm taking a risk to only in the end burn what people are saying then there's no point. I just think it's crazy I can hop on my elliptical and keep my heart rate exactly how it is when I walk on the treadmill around 70 to 75% with an incline and I burn the same on either one. But yet if I was to have posted and said I burn 400
Calories a day doing 60 min on the elliptical no one would of said anything because that's a elliptical and I'm just walking so it's impossible.
So needless to say I'm feeling pretty discouraged at this point.
Since you posted this after my reply, I just wanted to add... Are you cleared to exercise? Your cardiologist should have told you whether you should exercise or not. You keep saying it's a "risk" so that just concerned me. You want to lose the weight in a healthy manner, or you are just going to exchange one health problem for another. Eat enough to fuel your body, and exercise in whatever way you can.
I can't imagine being discouraged by burning 200 cals an hour, I doubt I've ever burned more than that ever LOL. Please take care of yourself, best of luck.
Yes I'm cleared by my doctor. But just because I'm cleared doesn't mean a cardiac event won't happen. I have a at home ecg machine that I'm suppose to wear when exercising or when my heart is acting funny. So far everything's been good. If it continues to go well then he will clear me for more things.
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StealthHealth wrote: »As others point out, 400 for an hour sounds pretty high. But, if you're confident, eat them all back. If then you do not lose at the rate you want/expect, drop the cals a little.
The thing to remember is that all the figures are, at best, an estimation - BMR, TDEE, Calories in, exercise burns, all bring with them some errors.
So, set a target, implement it and tweak your outputs or inputs if you don;t get the planned results.
So walking at 3mph on a incline with a heart rate of 135 to 140 for a total of an hour isn't sufficient enough to burn 400 calories? I'm using a polar chest strap that's Blue toothed to my
Apple Watch. I'm not going by what the treadmill says or what MyFitnessPal estimates.
The way to tell whether the balance of your calories in and calories burned is working is by your results.
What is your weight doing?
Are you losing at your desired rate?
Actually losing a little to quickly. That's why I was going to start eating some of my calories back and had the question about the deficit lol. But then everyone focused on what I burn. I know no device is 100% accurate. But every person is different as well.
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StealthHealth wrote: »OP - You're under the care of a heart specialist. Maybe your cardiac issue (couldn't see info in thread about what that is) is the reason your fitbit is giving you a high cal burn - because it relies on heart rate?
Anyway, all that is of little consequence, with respect to exercise and calorific intake, your cardiologist's opinion is much, much more important that that all the posters on this thread. Mine included, and I would recommend that you follow the professional advice to the letter and if you are unclear about anything relating to exercise and diet you check back with the cardiologist.
I only use my Apple Watch that is connected to my
Polar chest strap when working out. I used the Fitbit yesterday to see if it lined up with what my Apple Watch was saying or if my Apple Watch was way off. My Apple Watch said I burned 225 calories where the Fitbit said 295.
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You said you had MFP set up for 1.5 lb loss/week, but your doctors numbers (the 500 calorie deficit) are for 1 lb. Also, with MFP, you do eat calories back. Worrying about the specific number doesn't matter much -- I'd estimate a daily number like deficit of 1 lb from MFP + 300/day for exercise -- it would probably be something like 1600 or 1700 gross, no need to worry about exercise calories (assuming you keep doing exercise). Then go by results which I think is what your doctor is saying about finding the number that works for you.
If you are losing too fast, eating more is a good idea, and you seem to be eating quite low which can be stressful.0 -
lemurcat12 wrote: »You said you had MFP set up for 1.5 lb loss/week, but your doctors numbers (the 500 calorie deficit) are for 1 lb. Also, with MFP, you do eat calories back. Worrying about the specific number doesn't matter much -- I'd estimate a daily number like deficit of 1 lb from MFP + 300/day for exercise -- it would probably be something like 1600 or 1700 gross, no need to worry about exercise calories (assuming you keep doing exercise). Then go by results which I think is what your doctor is saying about finding the number that works for you.
If you are losing too fast, eating more is a good idea, and you seem to be eating quite low which can be stressful.
Mine is currently set at 1.5 loss a week at sedentary and it gives me 1390 calories a day.
I normally try to eat up to 1200 but I wasn't including my exercise calories. When I realized I'm losing a little to quickly I bumped up my calorie intake and was going to eat back about 50% of my exercise calories and see how that goes. But some days I just don't have an appetite thanks to my Crohns. That's the reason I gained weight in the first place. Being on restrictions by my heart doc and a new Crohns medication. The Crohns meds themselves are known to cause weight gain.
I want to get the weight off safely. I also want it to be permanent. My diet has always been fairly good since I was diagnosed with Crohns 3 years back. I can't eat fast food and a lot of other things. But my diet is pretty basic and that's what works for me and my stomach. But unfortunately I still have days I can't each much because my stomach hurts.
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lemurcat12 wrote: »You said you had MFP set up for 1.5 lb loss/week, but your doctors numbers (the 500 calorie deficit) are for 1 lb. Also, with MFP, you do eat calories back. Worrying about the specific number doesn't matter much -- I'd estimate a daily number like deficit of 1 lb from MFP + 300/day for exercise -- it would probably be something like 1600 or 1700 gross, no need to worry about exercise calories (assuming you keep doing exercise). Then go by results which I think is what your doctor is saying about finding the number that works for you.
If you are losing too fast, eating more is a good idea, and you seem to be eating quite low which can be stressful.
Mine is currently set at 1.5 loss a week at sedentary and it gives me 1390 calories a day.
I normally try to eat up to 1200 but I wasn't including my exercise calories. When I realized I'm losing a little to quickly I bumped up my calorie intake and was going to eat back about 50% of my exercise calories and see how that goes. But some days I just don't have an appetite thanks to my Crohns. That's the reason I gained weight in the first place. Being on restrictions by my heart doc and a new Crohns medication. The Crohns meds themselves are known to cause weight gain.
I want to get the weight off safely. I also want it to be permanent. My diet has always been fairly good since I was diagnosed with Crohns 3 years back. I can't eat fast food and a lot of other things. But my diet is pretty basic and that's what works for me and my stomach. But unfortunately I still have days I can't each much because my stomach hurts.
Since you have days where you don't feel like eating much, maybe try looking at your calories from a weekly point of view? Try to eat up to your goal each day, but on days where you have an appetite try to eat all your exercise calories and maybe a little more. Review your actuals weekly and adjust depending on whether you're still losing too fast or stalling (give it a few weeks either way). Hope everything works out for you
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lemurcat12 wrote: »You said you had MFP set up for 1.5 lb loss/week, but your doctors numbers (the 500 calorie deficit) are for 1 lb. Also, with MFP, you do eat calories back. Worrying about the specific number doesn't matter much -- I'd estimate a daily number like deficit of 1 lb from MFP + 300/day for exercise -- it would probably be something like 1600 or 1700 gross, no need to worry about exercise calories (assuming you keep doing exercise). Then go by results which I think is what your doctor is saying about finding the number that works for you.
If you are losing too fast, eating more is a good idea, and you seem to be eating quite low which can be stressful.
Mine is currently set at 1.5 loss a week at sedentary and it gives me 1390 calories a day.
I normally try to eat up to 1200 but I wasn't including my exercise calories. When I realized I'm losing a little to quickly I bumped up my calorie intake and was going to eat back about 50% of my exercise calories and see how that goes. But some days I just don't have an appetite thanks to my Crohns. That's the reason I gained weight in the first place. Being on restrictions by my heart doc and a new Crohns medication. The Crohns meds themselves are known to cause weight gain.
I want to get the weight off safely. I also want it to be permanent. My diet has always been fairly good since I was diagnosed with Crohns 3 years back. I can't eat fast food and a lot of other things. But my diet is pretty basic and that's what works for me and my stomach. But unfortunately I still have days I can't each much because my stomach hurts.
Since you have days where you don't feel like eating much, maybe try looking at your calories from a weekly point of view? Try to eat up to your goal each day, but on days where you have an appetite try to eat all your exercise calories and maybe a little more. Review your actuals weekly and adjust depending on whether you're still losing too fast or stalling (give it a few weeks either way). Hope everything works out for you
I thought about that or on the days my stomach isn't feeling well maybe just not exercise or at least not as long? I usually tend to have only 1 maybe 2 days my stomach hurts a week.
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lemurcat12 wrote: »You said you had MFP set up for 1.5 lb loss/week, but your doctors numbers (the 500 calorie deficit) are for 1 lb. Also, with MFP, you do eat calories back. Worrying about the specific number doesn't matter much -- I'd estimate a daily number like deficit of 1 lb from MFP + 300/day for exercise -- it would probably be something like 1600 or 1700 gross, no need to worry about exercise calories (assuming you keep doing exercise). Then go by results which I think is what your doctor is saying about finding the number that works for you.
If you are losing too fast, eating more is a good idea, and you seem to be eating quite low which can be stressful.
Mine is currently set at 1.5 loss a week at sedentary and it gives me 1390 calories a day.
I normally try to eat up to 1200 but I wasn't including my exercise calories. When I realized I'm losing a little to quickly I bumped up my calorie intake and was going to eat back about 50% of my exercise calories and see how that goes. But some days I just don't have an appetite thanks to my Crohns. That's the reason I gained weight in the first place. Being on restrictions by my heart doc and a new Crohns medication. The Crohns meds themselves are known to cause weight gain.
I want to get the weight off safely. I also want it to be permanent. My diet has always been fairly good since I was diagnosed with Crohns 3 years back. I can't eat fast food and a lot of other things. But my diet is pretty basic and that's what works for me and my stomach. But unfortunately I still have days I can't each much because my stomach hurts.
Since you have days where you don't feel like eating much, maybe try looking at your calories from a weekly point of view? Try to eat up to your goal each day, but on days where you have an appetite try to eat all your exercise calories and maybe a little more. Review your actuals weekly and adjust depending on whether you're still losing too fast or stalling (give it a few weeks either way). Hope everything works out for you
I thought about that or on the days my stomach isn't feeling well maybe just not exercise or at least not as long? I usually tend to have only 1 maybe 2 days my stomach hurts a week.
It sounds to me like that would be a good plan to try. I really would try not to stress so much over the daily calorie goals and look at it weekly. Your body will tell you over time what adjustments need to be made. And keep in mind that when the Dr. gives you the go for more activity you'll want to up your calories in accordance.0 -
lemurcat12 wrote: »You said you had MFP set up for 1.5 lb loss/week, but your doctors numbers (the 500 calorie deficit) are for 1 lb. Also, with MFP, you do eat calories back. Worrying about the specific number doesn't matter much -- I'd estimate a daily number like deficit of 1 lb from MFP + 300/day for exercise -- it would probably be something like 1600 or 1700 gross, no need to worry about exercise calories (assuming you keep doing exercise). Then go by results which I think is what your doctor is saying about finding the number that works for you.
If you are losing too fast, eating more is a good idea, and you seem to be eating quite low which can be stressful.
Mine is currently set at 1.5 loss a week at sedentary and it gives me 1390 calories a day.
If this is true, and this is very close to what your doctor recommended as well, why have you only been eating 1200?
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lemurcat12 wrote: »You said you had MFP set up for 1.5 lb loss/week, but your doctors numbers (the 500 calorie deficit) are for 1 lb. Also, with MFP, you do eat calories back. Worrying about the specific number doesn't matter much -- I'd estimate a daily number like deficit of 1 lb from MFP + 300/day for exercise -- it would probably be something like 1600 or 1700 gross, no need to worry about exercise calories (assuming you keep doing exercise). Then go by results which I think is what your doctor is saying about finding the number that works for you.
If you are losing too fast, eating more is a good idea, and you seem to be eating quite low which can be stressful.
Mine is currently set at 1.5 loss a week at sedentary and it gives me 1390 calories a day.
If this is true, and this is very close to what your doctor recommended as well, why have you only been eating 1200?
That was before I asked my doctor. Since talking to him I adjusted my goals.
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Ok so I've posted on here before and got mixed opinions. I need to know if I'm looking at this correctly.
I live a pretty sedentary lifestyle as I'm a stay at home mom and business owner. I do spend a good amount of the day at the computer doing invoices, keeping up bookkeeping etc. I do walk on the treadmill for a hour a day (30 min in the morning and 30 min in the evening) as that's all I'm allowed to do until my heart doc clears me for more.
MyFitnessPal wanted to set me at 1200 calories a day but my heart doc said that is to low and he said no lower than 1350 a day for most women. He said I needed to figure out my how much my body needs and then subtract 500 from that and I would be at a 500 calorie deficit a day which would equal 1 pound a week weight loss.
So if I then add 60 min of walking and say burn 400 calories I would need to eat most of those back. I use a HRM that syncs to my Apple Watch and I walk at 3mph on a incline. My heart rate easily gets up to 135 to 140. So I believe my calorie burn is correct.
For instance yesterday after logging all my meals and with my exercise I only netted 857 calories. That's way to low right?
I've always been told that the 500 calorie a day deficit is either done through diet or exercise alone or a mixture of both, but not to exceed the 500 a day. If you do both diet and exercise and exceed the 500 calorie a day deficit then you need to replace most (50 to 75%).
Personally I would count maybe 200 calories total for 1 hour on the treadmill.
Well if that's the case then I'm not going to bother even working out anymore and taking the chance of having a cardiac event for 200 calories.
You sound frustrated and confused. Maybe you should be discussing this with your heart doctor. That way you can get information specific to you and your condition.
I know you've been cleared for walking, but does your doctor also want you to walk?
Regardless, you shouldn't be netting 900 calories, so do eat more and do eat back at least 50% of your exercise calories. I realize some days your Chron's prevents you from this, so make it average out over the course of a week.0 -
kshama2001 wrote: »Ok so I've posted on here before and got mixed opinions. I need to know if I'm looking at this correctly.
I live a pretty sedentary lifestyle as I'm a stay at home mom and business owner. I do spend a good amount of the day at the computer doing invoices, keeping up bookkeeping etc. I do walk on the treadmill for a hour a day (30 min in the morning and 30 min in the evening) as that's all I'm allowed to do until my heart doc clears me for more.
MyFitnessPal wanted to set me at 1200 calories a day but my heart doc said that is to low and he said no lower than 1350 a day for most women. He said I needed to figure out my how much my body needs and then subtract 500 from that and I would be at a 500 calorie deficit a day which would equal 1 pound a week weight loss.
So if I then add 60 min of walking and say burn 400 calories I would need to eat most of those back. I use a HRM that syncs to my Apple Watch and I walk at 3mph on a incline. My heart rate easily gets up to 135 to 140. So I believe my calorie burn is correct.
For instance yesterday after logging all my meals and with my exercise I only netted 857 calories. That's way to low right?
I've always been told that the 500 calorie a day deficit is either done through diet or exercise alone or a mixture of both, but not to exceed the 500 a day. If you do both diet and exercise and exceed the 500 calorie a day deficit then you need to replace most (50 to 75%).
Personally I would count maybe 200 calories total for 1 hour on the treadmill.
Well if that's the case then I'm not going to bother even working out anymore and taking the chance of having a cardiac event for 200 calories.
You sound frustrated and confused. Maybe you should be discussing this with your heart doctor. That way you can get information specific to you and your condition.
I know you've been cleared for walking, but does your doctor also want you to walk?
Regardless, you shouldn't be netting 900 calories, so do eat more and do eat back at least 50% of your exercise calories. I realize some days your Chron's prevents you from this, so make it average out over the course of a week.
I am frustrated to a certain extent. More so frustrated I can't do anything but a moderate/brisk walk (which is killing my knee's lol).
Before the heart issues I would run, I could do an elliptical and strength training. I would burn quite a bit. But now I'm limited. Yes I know 200 calories burned is better than nothing and the benefits of walking are extremely beneficial for cardiovascular health. But in the end it's frustrating.
I basically have to get off 20 pounds with no issues with my heart before he will determine it's ok for me to start running again and incorporate strength training.
Just stinks having limitations.
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kshama2001 wrote: »Ok so I've posted on here before and got mixed opinions. I need to know if I'm looking at this correctly.
I live a pretty sedentary lifestyle as I'm a stay at home mom and business owner. I do spend a good amount of the day at the computer doing invoices, keeping up bookkeeping etc. I do walk on the treadmill for a hour a day (30 min in the morning and 30 min in the evening) as that's all I'm allowed to do until my heart doc clears me for more.
MyFitnessPal wanted to set me at 1200 calories a day but my heart doc said that is to low and he said no lower than 1350 a day for most women. He said I needed to figure out my how much my body needs and then subtract 500 from that and I would be at a 500 calorie deficit a day which would equal 1 pound a week weight loss.
So if I then add 60 min of walking and say burn 400 calories I would need to eat most of those back. I use a HRM that syncs to my Apple Watch and I walk at 3mph on a incline. My heart rate easily gets up to 135 to 140. So I believe my calorie burn is correct.
For instance yesterday after logging all my meals and with my exercise I only netted 857 calories. That's way to low right?
I've always been told that the 500 calorie a day deficit is either done through diet or exercise alone or a mixture of both, but not to exceed the 500 a day. If you do both diet and exercise and exceed the 500 calorie a day deficit then you need to replace most (50 to 75%).
Personally I would count maybe 200 calories total for 1 hour on the treadmill.
Well if that's the case then I'm not going to bother even working out anymore and taking the chance of having a cardiac event for 200 calories.
You sound frustrated and confused. Maybe you should be discussing this with your heart doctor. That way you can get information specific to you and your condition.
I know you've been cleared for walking, but does your doctor also want you to walk?
Regardless, you shouldn't be netting 900 calories, so do eat more and do eat back at least 50% of your exercise calories. I realize some days your Chron's prevents you from this, so make it average out over the course of a week.
I am frustrated to a certain extent. More so frustrated I can't do anything but a moderate/brisk walk (which is killing my knee's lol).
Before the heart issues I would run, I could do an elliptical and strength training. I would burn quite a bit. But now I'm limited. Yes I know 200 calories burned is better than nothing and the benefits of walking are extremely beneficial for cardiovascular health. But in the end it's frustrating.
I basically have to get off 20 pounds with no issues with my heart before he will determine it's ok for me to start running again and incorporate strength training.
Just stinks having limitations.
Aww I hear you! I'm still recovering from an elbow injury on my bike that happened in Oct. I haven't been able to ride since then, and I'm just cleared to start strength-training with light weights. I do like to walk, but I love riding so much more and when I do longer rides I can easily burn 800-900 calories at a time, which in my case goes toward a little faster weight loss. (I'm short and old, so at 1200 calories I can lose up to .3 lbs a week without exercise). I think you are very self-aware and sensible to recognize the weight may be coming off too fast, especially when you're less active and are risking greater than necessary muscle loss. You've done great so far - hang in there 2 -
kshama2001 wrote: »Ok so I've posted on here before and got mixed opinions. I need to know if I'm looking at this correctly.
I live a pretty sedentary lifestyle as I'm a stay at home mom and business owner. I do spend a good amount of the day at the computer doing invoices, keeping up bookkeeping etc. I do walk on the treadmill for a hour a day (30 min in the morning and 30 min in the evening) as that's all I'm allowed to do until my heart doc clears me for more.
MyFitnessPal wanted to set me at 1200 calories a day but my heart doc said that is to low and he said no lower than 1350 a day for most women. He said I needed to figure out my how much my body needs and then subtract 500 from that and I would be at a 500 calorie deficit a day which would equal 1 pound a week weight loss.
So if I then add 60 min of walking and say burn 400 calories I would need to eat most of those back. I use a HRM that syncs to my Apple Watch and I walk at 3mph on a incline. My heart rate easily gets up to 135 to 140. So I believe my calorie burn is correct.
For instance yesterday after logging all my meals and with my exercise I only netted 857 calories. That's way to low right?
I've always been told that the 500 calorie a day deficit is either done through diet or exercise alone or a mixture of both, but not to exceed the 500 a day. If you do both diet and exercise and exceed the 500 calorie a day deficit then you need to replace most (50 to 75%).
Personally I would count maybe 200 calories total for 1 hour on the treadmill.
Well if that's the case then I'm not going to bother even working out anymore and taking the chance of having a cardiac event for 200 calories.
You sound frustrated and confused. Maybe you should be discussing this with your heart doctor. That way you can get information specific to you and your condition.
I know you've been cleared for walking, but does your doctor also want you to walk?
Regardless, you shouldn't be netting 900 calories, so do eat more and do eat back at least 50% of your exercise calories. I realize some days your Chron's prevents you from this, so make it average out over the course of a week.
Just stinks having limitations.
It does, but remember... there is always someone else with more limitations than we have. We just have to be grateful & do what we can.
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kshama2001 wrote: »Ok so I've posted on here before and got mixed opinions. I need to know if I'm looking at this correctly.
I live a pretty sedentary lifestyle as I'm a stay at home mom and business owner. I do spend a good amount of the day at the computer doing invoices, keeping up bookkeeping etc. I do walk on the treadmill for a hour a day (30 min in the morning and 30 min in the evening) as that's all I'm allowed to do until my heart doc clears me for more.
MyFitnessPal wanted to set me at 1200 calories a day but my heart doc said that is to low and he said no lower than 1350 a day for most women. He said I needed to figure out my how much my body needs and then subtract 500 from that and I would be at a 500 calorie deficit a day which would equal 1 pound a week weight loss.
So if I then add 60 min of walking and say burn 400 calories I would need to eat most of those back. I use a HRM that syncs to my Apple Watch and I walk at 3mph on a incline. My heart rate easily gets up to 135 to 140. So I believe my calorie burn is correct.
For instance yesterday after logging all my meals and with my exercise I only netted 857 calories. That's way to low right?
I've always been told that the 500 calorie a day deficit is either done through diet or exercise alone or a mixture of both, but not to exceed the 500 a day. If you do both diet and exercise and exceed the 500 calorie a day deficit then you need to replace most (50 to 75%).
Personally I would count maybe 200 calories total for 1 hour on the treadmill.
Well if that's the case then I'm not going to bother even working out anymore and taking the chance of having a cardiac event for 200 calories.
You sound frustrated and confused. Maybe you should be discussing this with your heart doctor. That way you can get information specific to you and your condition.
I know you've been cleared for walking, but does your doctor also want you to walk?
Regardless, you shouldn't be netting 900 calories, so do eat more and do eat back at least 50% of your exercise calories. I realize some days your Chron's prevents you from this, so make it average out over the course of a week.
I am frustrated to a certain extent. More so frustrated I can't do anything but a moderate/brisk walk (which is killing my knee's lol).
Before the heart issues I would run, I could do an elliptical and strength training. I would burn quite a bit. But now I'm limited. Yes I know 200 calories burned is better than nothing and the benefits of walking are extremely beneficial for cardiovascular health. But in the end it's frustrating.
I basically have to get off 20 pounds with no issues with my heart before he will determine it's ok for me to start running again and incorporate strength training.
Just stinks having limitations.
Aww I hear you! I'm still recovering from an elbow injury on my bike that happened in Oct. I haven't been able to ride since then, and I'm just cleared to start strength-training with light weights. I do like to walk, but I love riding so much more and when I do longer rides I can easily burn 800-900 calories at a time, which in my case goes toward a little faster weight loss. (I'm short and old, so at 1200 calories I can lose up to .3 lbs a week without exercise). I think you are very self-aware and sensible to recognize the weight may be coming off too fast, especially when you're less active and are risking greater than necessary muscle loss. You've done great so far - hang in there
I'm sorry to hear about your elbow! Yeah I'm in no hurry to lose the weight. It took a year to put it on, so I figure a year to get it off. I just want to do it the correct way. I guess I don't feel like I'm getting a sufficient enough workout by walking. I'm use to pushing myself and doing interval training and strength training. I just don't like limitations lol. But I'm not exactly a spring chicken anymore
Hopefully you can get back to your riding soon.
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Just a couple of things to bring up based on a general feel from what you're saying...
You are somewhat equating your ability to lose weight with the ability to exercise.
Please consider viewing the two separately.
There are many reasons you may want to exercise and exercise does not have to always be at a super high exertion rate nor does it have to push your heart in order to be beneficial!
3mph at an incline is ABOVE what is necessary to achieve a moderate level of exercise.
Digging up some of the info I looked at when I was starting out and unable to do much more than walk relatively slowly due to knee pain and obesity:
WHO Exercise Recommendations (these are for healthy adults. As someone said above: you are CLEARED to exercise... but are you being encouraged to do so, and to what degree would your doctor like to see you exercise?):
http://whqlibdoc.who.int/publications/2010/9789241599979_eng.pdf?ua=1
1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
3. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
4. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
3000 steps in 30 minutes is considered moderate exercise:
http://www.ncbi.nlm.nih.gov/pubmed/19362695
For 22yo healthy Chinese Adults, 3150 steps or 2km at a rate of 105 steps a minute is moderate exercise. @130 steps a minute it is vigorous.
http://bmjopen.bmj.com/content/3/1/e001801.full.pdf
So, to achieve a basic level of exercise for HEALTH you do not need to even push as much as you are pushing today. 3 x 10 minute bouts of 1000 steps meets the most basic of requirements. (though again your heart doctor may have a much more involved and specific to you recommendation as opposed to going with a generic discussion for healthy adults!)
So, of course if you can and want to do more and you feel and believe it benefits you, and your doctor concurs... that's a different story. I am just reacting to the note of concern you've brought up about your exercise.
Now, as to your food, your doctor suggesting a 500 Cal deficit is an eminently sensible person This would be a deficit of ~20% off of your TDEE which generally is something most people seem to be able to achieve, sustain, and see results over time with.
It would be targeting a loss rate of ~1lb a week.
If you are losing faster than that and your goal is to be achieving that... then eat some of your calories back.
As a rule of thumb assume that 3500 Cal = 1lb. That should give you an indication of how many extra calories you could have had during the past few weeks.
Scale weight fluctuates continuously and it does so quickly for every reason under the sun except for the changes to your underlying fat level! Your underlying fat level changes in a comparatively slow manner... you know... a lb or so a week!
Because of that a lot of people find that a trending weight website or app better helps them see the underlying fat change as opposed to concentrating on the faster water weight changes.
If this sounds interesting consider using trendweight.com, weightgrapher.com, happy scale (iphone), or libra (android) to better see how your weight changes over time and to evaluate your deficit and eat back.4
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