Calorie Deficit for June 15-21

CALORIE DEFICIT FOR THE WEEK – Goal of 1,500 deficit to lose half a pound (At this point since I’m so close to goal, I think one pound a week would be crazy. I’d either have to starve or spend 2 hours exercising every day)

Goals for the Week of June 15-21:
1.100% honest & accurate tracking or there is no point in doing
this. Reminder to self: if you can’t track all the bites here and
there then don’t eat them!!)-Did the best I could. The weekend
couldn't really be tracked since I was at a wedding
2. Get back to clean eating- Didn't happen
3. Try at least one new recipe- Didn't happen, but I found a new recipe that I plan to try
4. 6 cardio sessions + 3 strength training sessions- Came close, 5 cardio sessions + 2 strength
5. Lose half a pound-Can't really tell, the scale is all over the place these past couples day. I was 107.4 on Sun. and then 109 Mon morning. It was a bad week exercise wise and now it's TOM so hard to say what my true weight is.

06/15/08
AM Weight: 108.6 (late night snacking)
Hours of Sleep: 6.5
(BMR x 1.1) + Calories Burned = 1,422 + 374
Calories Consumed: 1,610
Calorie Deficit: 159
Notes: This is going to be a lot harder than I thought. I now see why I haven’t been able to lose these last few pounds. Bites here and there add up and I’ve probably been guilty of eating more than I should and more than I’d like to admit.

06/16/08
AM Weight: 109.8 (ate like crazy yesterday & my sodium was high)
Hours of Sleep: 9
(BMR x 1.1) + Calories Burned = 1,422 + 0
Calories Consumed: 1,390
Calorie Deficit: 32

06/17/08
AM Weight: 108.2
Hours of Sleep: 9
(BMR x 1.1)+ Calories Burned= 1,422 + 890=2,312
Calories Consumed: 1,359
Calorie Deficit: 953
Notes: Deficit way too huge today. I wanted to get the biking in because DH was off today, but I also needed to run because I hadn’t ran in a couple days. Wasn’t sure if I could do both though because of the weather. It was supposed to thunderstorm, but didn’t. It makes up for yesterday’s missed workouts though. I’m sure the scale will be higher tomorrow morning because it usually is after an intense workout day. I need to start planning hard workout days in advance so I can start eating more early on.

06/18/08
AM Weight: 108.4
Hours of Sleep: 7.5
(BMR x 1.1)+ Calories Burned= 1,422 +356= 1,778
Calories Consumed: 1,391
Calorie Deficit: 387
Notes: Supposed to do a run today, but again had to abort mission due to a thunderstorm. It’s supposed to rain for the next 5 days as well so I think I might have to pull out the treadmill again. Boo!!

06/19/08
AM Weight: 108.6 (always up the morning after strength training)
Hours of Sleep:
(BMR x 1.1) + Calories Burned = 1,422 + 0
Calories Consumed: 1,380
Calorie Deficit: 42

06/20/08
AM Weight: 108.4
Hours of Sleep: 7
(BMR x 1.1) + Calories Burned= 1,422 +0
Calories Consumed: ??? Sick with the flu
Calorie Deficit: ???

06/21/08
AM Weight: 108.2
Hours of Sleep: 7
(BMR x 1.1)+ Calories Burned = 1,422 + 0
Calories Consumed: Who knows! Went to a wedding. Didn't eat much food, only salad because there was no meatless options, but a lot of calories consumed in alcohol.
Calorie Deficit: Probably none

Weekly Deficit: 1573

The math behind it all:

BMR = 655 + (4.3 x weight in pounds) + (4.7x height in inches) – (4.7 x age)

BMR only accounts for 75% of your total daily caloric expenditure though and is the number of calories it would take to fuel your body if you did nothing but sat there in the dark all day. The other 25% of the expenditure is made up of the calories needed to get you through your everyday life which include activities such as showering, walking around, watching TV, doing the laundry, etc.

To get the total number of calories it takes to maintain my current weight (referred to as TEE: Total Energy Expenditure) I multiply my BMR by 1.1, because my everyday life outside of exercise is sedentary, meaning I don’t have a physically demanding job. Those who have a job where they are on their feet for half the day use 1.2 (this includes doctors, salespeople, servers, etc.) and those who have a job where they are on their feet all day long use 1.3 (this includes mail carriers, carpenters, etc.)

Now to create a calorie deficit I need to either eat less my maintenance number, exercise or do a combination of both. I prefer to do a combination because this enables me to eat more, plus I like exercising. I use a heart rate monitor to keep track of my calories burned through exercise and add this number to my TEE. Then I subtract my calories consumed to keep track of my deficit.