I really need some guidance. My goal is to loose 5-10lbs. and I understand that I need to create a calorie deficit. Here's a brief look at my average day:



Breakfast=144 cals.

Afternoon stairmaster=150cals burned pluse weights

Lunch=50 cals.

Evening speed walk=200 cals. burned

Lot's of water

PM stairmaster=150 cals burned

Dinner=218cals



Total cals: 412cals

Total burned: 500cals.

Total deficit: 88 cal deficit



My question is: is this not a large enough calorie deficit?

Maureen,
That is a really low number of calories to be taking in.

What kind of Zone plan are you following? Are you eyeballing it, or are you following blocks? Other?

In the Zone, the concept is more about putting the body into a "fat-burning" mode by regulating insulin control. It sounds to me like you are not eating enough food, so you are probably starving yourself from lack of calories, and you are most definitely not in the Zone, either.

Can you provide an example of what you are eating each day?

If that is your true caloric intake, then your calorie deficit is likely a lot more than 88 calories. We all have a basal metabolic rate and burn a certain number of calories, just being alive. So, it isn't just your activity that burns calories, it is also your body functions, whether you are active or at rest. But, if you are truly eating only 412 cals per day, then you are most likely in a starvation mode as far as your BMR is concerned.

Hi Maureen,

Simply stated, you're not eating enough. Click on "Tools" above, then click "Body Fat Calculator". It will tell you the amount if food you require in a day. That amount will allow you to lose excess stored bidt fat. Note that's excess stored fat. If you're already at the ideal 22% fat you may not lose much more. Good luck!

Typo. That's "body" fat.

Maureen, if you are genuinely eating only ~400 calories in a day, you are putting your body into starvation mode. When your body goes into starvation mode it does just about everything it can do to hold onto bodyfat. It will start dumping muscle, shutting down other functions, and basically making you incredibly unhealthy. The weight you will lose will be muscle, not fat. BTW, your caloric requirements are far greater than simply the exercise you do. Breathing, thinking, living, all burn calories. People in a coma still need calories to survive even though they don't move at all. Please listen to what others have said and increase your food intake. It is dangerously low, unsustainable, unhealthy, and will not help you reach your goals.