How to get a 1000 cal deficit each day......

I have calculated my bmr to be 1640 (which I have been continously told to consume the same number of calories as, or I will go into the dreaded starvation mode) and my daily calorie burn without exercise to be 1940 (bmr x 1.2). This only gives me a daily calorie deficit of approx 300 cals, meaning that in order to lose 2 lbs per week I would need to burn an additional 700 cals a day.

So my question is, how in the heck am I suppose to burn 700 cals a day? When I exercise I usually burn between 200-300. Is there any high burning exercises out there that I should be doing or do I need to exercise for much longer periods of time in order to burn that many calories? For anyone who burns that many calories in a day, how do you do it??

I burn the most calories on my elliptical trainer.  Walking also gets my heart rate up high to burn more calories. 

Good question! I've wondered the same thing! I hate having to exercise the entire evening to get to my 1000 calories!

I've tried to fit bouts of exercise in here and there. In the morning I walk at a moderate pace on my treadmill for about 30 minutes. At lunch a walk a track (1 lap is 1 mile) takes me about 20 minutes and burns about 90 cals. Then in the evenings I'm doing the Couch to 5k train then I follow it with walking until I hit about 800 estimated calories burned for the day.

Good luck to you!!!

If you are not morbidly obese, then 2 lb/week is not realistic. Aim for 1 lb/week if you are not slim already. When you check activity section, you will see that it is not even realistic to burn additional 700 cal/day. It would take at least 3-4 more hours of your time to do some vigorous activity, which is kind of problem in most lifestyles.

Only thing left is to cut out some food you can live without. i.e. sugar, meat (replace with other low fat protein), some bread (or anything else with flour). The biggest saving of calories would be fat. I cut out cooking with fat/oil and it saved me many calories.  Simply use non stick pots/pans and if absolutely necessary (for frying onions) then I just brush bottom of the pot with oil (measure that too). So many people just pour oil in when they cook and don't realize that at the end it makes no difference in taste, only in calories. 1 tbs oil = 124 cal, 1 tbs butter = 100 cal.  Interesting thing is that I input everything I eat into cc and even while cooking WITHOUT any fat and don't eat fried food or take outs (extremely high in fat) and avoid anything with fat in it,  my intake of fat is recommended amount 30%/day.  There is fat in low fat/no fat food you simply cannot control so avoidance of all fat will not harm you.

Another high calorie item is flour. Huge difference when you add it to your cooking. Try to cut down on that too.

Whatever you do, input everything you eat and follow basic nutrition of 30% fat, 20% protein, 50% carbohydrates.

Good luck.

My concern isnt that I cant eat less than 1600 cals because I am still hungry, because I could easily get by eating only 1400 cals and still be satisfied. It has been recommended that I consume 1600 because thats what my body burns just being alive without any activity.

Right now by stats are 24 F, 5'2 and 185 lbs (down from 220 lbs in Jan). Should I still be able to lose 2 lbs a week. My calculated bmi still classifies me as obese.

Go to this site and put in your information.  I think it is a really good one:

http://www.phord.com/cc/

It will answer all your questions.

I'm training for a 10K right now and onmy ruinning day I have a 100 cal orie deficit, and I also have to increase my cals on theses day to get that deficit. But thats what running 6.25 miles will do, burn about 750 calories.

Right now I can walk 2 miles in about 30 minutes, so in order to burn 700 calories I will need to walk for 90 minutes. Im not sure I can do that every day but its good to know how much it would take!

Another question, does anyone know how to log steps counted on a pedometer into the activity log or how to calculate how many steps are in a mile (approx)? Can that be figured out?

Yep steps in a mile can be calculated.

First you need to know what your average step length is (you probably entered this into the pedometer), then you need to know that a mile is 5280 feet.

So if your step length is 1foot 8 inches, then you can get to feet by taking 20 inches (1 foot = 12 inch + 8 inch = 20 inch) * the number of steps (say you got your reccomeded 10000 steps) you'd now have 20 * 10000 = 200000 inches,

then you could take 200000 inches / 12 (inches per foot) to get 16666.667 feet,

then you could take that and divide it by 5280 (foot per mile) and get 16666.667 (feet) /5280 (feet/mile) = 3.157 mile.

The calculations are easier if you have a 1 foot or 2 foot pace!

Omigod aovermy! Thank you so much for that response and detailed explanation and calculation. It is very appreciated! Maybe I can get up to 6 miles a day with all the walking around campus!

The stairmaster and a good spin class burn the most for me.

I get a 1000 calorie deficit on the Wednesdays when I do running (usually burns about 500 cals), strength training (usually burns about 200-300 calories) and some other cardio (usually a video or something for about 300 or so calories).  A really easy way to burn 1000+ calories is going on a 10 or so mile bike ride (at least it is for me!).

The only way I get a thousand calorie deficit is if I eat 1500 calories, swim for 45 minutes to one hour, AND go for a walk AND do housework for a few hours all on the same day. Needless to say, it doesn't happen often!

Original Post by aovermy:

Yep steps in a mile can be calculated.

First you need to know what your average step length is (you probably entered this into the pedometer), then you need to know that a mile is 5280 feet.

So if your step length is 1foot 8 inches, then you can get to feet by taking 20 inches (1 foot = 12 inch + 8 inch = 20 inch) * the number of steps (say you got your reccomeded 10000 steps) you'd now have 20 * 10000 = 200000 inches,

then you could take 200000 inches / 12 (inches per foot) to get 16666.667 feet,

then you could take that and divide it by 5280 (foot per mile) and get 16666.667 (feet) /5280 (feet/mile) = 3.157 mile.

The calculations are easier if you have a 1 foot or 2 foot pace!

 I just calculated my step to be about 2 feet, so it should be easier to calculate.

so 6 miles (6 x5280)= 31680 feet /2 (2 feet per step) = 15840 steps per day!

Seems like alot of steps, but worth it! Thanks again.

Try indoor rock climbing - and get a couple friends to do it too.

I go for about 2-3 hours three times a week.

Sine it takes a fair bit of time ti "tie-in" each time and you will genarally be taking turns, you'll probably only get about 25 mins of ascending, and 25 mins rapelling, but that equals 558 cals. burned. And it's so fun!!!

Kickboxing burns about 800 calories an hour.  Its also fabulous for building and toning lean muscle.

Biking at a decent pace burns about 500 cals/h over and above BMR. 

Do a few hours of gardening (weeding, digging, anything that gets you moving a lot - heavy lifting is an added bonus).  CC lists that as burning about 300-500 cals/h above BMR. 

Play soccer (or any other sport involving regular running) for a couple of hours. 

Any of these will help but, as was mentioned earlier, it's not really realistic to aim to lose more than 1% of your body fat each week (not counting the first couple when you tend to lose a bit faster).  So, unless you weigh over 200 pounds, 2 pounds per week is probably a bit too ambitious.

Well...according to this site splashing about in a swimming pool for an hour burns up 770 cals an hour. I went swimming 3 times last week and ended up with a weekly cal deficit of 6860. Didn't lose 2lbs though <-<

Thanks everyone for all the great ideas! So you think that since I already lost 35 lbs (down to 185 from 220) that I probably wont be able to lose 2 lbs a week?

Original Post by pamperedkeri2000:

Kickboxing burns about 800 calories an hour.  Its also fabulous for building and toning lean muscle.

 as opposed to the dreaded "fat" muscle :(

Original Post by stripedtiger:

Good question! I've wondered the same thing! I hate having to exercise the entire evening to get to my 1000 calories!

I've tried to fit bouts of exercise in here and there. In the morning I walk at a moderate pace on my treadmill for about 30 minutes. At lunch a walk a track (1 lap is 1 mile) takes me about 20 minutes and burns about 90 cals. Then in the evenings I'm doing the Couch to 5k train then I follow it with walking until I hit about 800 estimated calories burned for the day.

Good luck to you!!!

I hate to break it to you, but a lap on a track is 400 meters or about a quarter of a mile.