30.
Sep 9, 2007 6:12 AM
in response to:
biketm
"Calories in, calories out"... it really is that simple. Humans need a caloric deficit of about 3,500 calories to lose one pound. If you continually create a deficit, you will continually lose weight. There is a reason you don't see obese people in populations that are starving.
However, the practical application of the "simple" principle is much more difficult. When I'm trying to lose weight, I try for a deficit of 500 calories per day. That will reliably result in a weight loss of one pound per week. In a period of low exercise (usually after the running season), that only works out to around 1,600 to 1,800 calories per day. It is EXTREMELY difficult to stay in that range.
When people hit a "plateau", I agree that it is probably an issue of consuming too many calories. As you lose weight, your body requires fewer calories. If you continue to eat the same amount, you will hit a plateau because you are no longer creating a calorie deficit. Here's an example: four years ago, I weighed 213 lbs. Based on my activity level, I needed about 2,500 calories to maintain weight. A 500 calorie deficit would be about 2,000 calories daily. Today, I weigh about 180. At the same activity level, I only need about 2,250 calories to maintain weight. If I ate the 2,500 calories I needed to maintain weight at 213, I'd GAIN one pound every 14 days (250 calories per day over amount needed to maintain weight x 14 days = 3,500 calories too much, or 1 added pound).
The trick to sustained weight loss is accurately calculating your caloric needs on a regular basis (as you lose weight, your caloric needs decrease). Then factor in the calories burned through exercise. Then determine how many calories you consume from the food and drink you consume (taking into account portion sizing). Calculate the calorie deficit you want to lose weight (the greater the deficit, the more you lose). and VIOLA- you won't hit a plateau. This process works the same regardless of the type of exercise you do. Low heart rate versus high intensity training is a moot point.
For the calculations, I'd recommend caloriesperhour.com. It includes all the calculators to figure out your caloric needs, including a database of foods.
