I wanted to be sure if I am understanding the Calorie Gap correctly so any help would be deeply appreciated.  My calorie gap is 243.  Does this mean that I should exercise more to burn the 243 calories each day?  Does it mean I need to cut my 1800 calorie diet back by 243 calories?  TIA

 Hi ThinnerNana,

Whatever calorie level that allowed you to maintain your weight at your larger weight will be lower now at a smaller weight.  The difference between these two calorie levels is your calorie gap - the 243. 

So, to ensure that you don’t gain weight, you must fill your calorie gap by exercising more or reducing calories (or optimally, both). The tool provides a method for filling the calorie gap based on exercise alone but luckily, most members have learned that they can’t go back to their previous method of eating so their calorie gap is partially filled by eating fewer calories.

Keep up your healthy diet and maintaining a solid workout regime that consists of both cardio and strength training. 

Good Luck,

Paul

Paul 

So just to clarify, is the Nextstep phase for just maintaining your weight loss, or can I continue to lose weight now that I have gone through the 15 steps?  I need to lose about 25 more lbs.  Would it be better if I just restarted?... I hesitate doing this because I love being able to see how far I have come, and where I still need to work.

Tammy

 Hi Tammy,

If you really want to set up some new goals for yourself (like losing another 25 pounds) it may be a good idea to start fresh.  Weight maintenence is of course different than loss mode: you'll need to calculate a different calories deficit to lose weight than you would just to maintain and not gain weight. 

Keep in mind - many of your goals have been met and you don't need the computer to remind you.  With so much progress under your belt, don't hesitate to embrace what you've accomplished and go for the next round.  This way, you'll be able to treat the next 25 pound goal like it's your first. 

Keep up the awesome work, Tammy.  You're proving to be an inspiration to all!

Good Luck,

Paul

 Tammy,

      I was moved to the next phase a couple weeks ago and I decided to restart at step 5... I didnt lose any of my info..

All I did was have to go into my settings and put my original weight in vs my restart weight. All weight loss is still there.

My calorie gap is 771 ... YIKES ! Still after all the reading on it I dont understand... after I lose my last 20 pounds how many calories I actually need to maintain, and how much exercise I need......

Hi brody803, 

Thanks for the helpful information about re-starting!  Congrats on your weight loss and best of luck to you. 

If you're needing more info, please post a message to the forum "most frequently asked questions" or call the # at the bottom of the page! 

Stay connected to the alli community and keep us posted with your progress!

Kelli

As I understand it from reading a lot on calorie gaps, fat burning and weight maintenance, you won't need as large a calorie gap when you are in the maintenance phase. The larger calorie gap is to help you burn more calories than you take in but also get your body to use some of those excess, stored calories (fat). Thats why you need a larger gap to lose weight. However, if your gap is too large you can start to lose lean muscle. Exercise is going to continue to be an important part of you maintenance as you don't want to lose the lean muscle which helps increase your metabolism and helps your maintain the weight you want to be.

Remember, this is a lifestyle change! When you get to maintenance you still want to eat healthy and continue to exercise. You don't stop just because you've reached your goal. :)

 Hi Reptilemom,

Thanks for sharing, it can be very informative and motivational.  Keep up the good work.

Good Luck,

Paul

 I still want to loose 13 lbs (currently at 133 and want to weigh 120- 5'-1" tall). My calorie gap is at 390 and it says that I need to eat 1200 cal per day and walk 72 minutes a day. Doesn't this seem a little excessive? I'm not sure if I can keep up a pace like that forever. Am I misunderstanding something about calories gaps?

Hi lizteston, 

Congrats on your weight loss!  You should be very proud!

To better help you understand calorie gaps, they are simply calculated from your current weight and activity level, designed to help you lose weight.  As your weight decreases, your body requires less energy (calories) to function throughout the day, which means you have to create a caloric deficit through diet and exercise in order to continue to lose weight. 

A caloric intake of 1200 calories and walking 72 minutes may seem a little excessive to you.  However, it is only for a period of time until you reach your weight loss goals.  Additionally, it is very important that you make sure that you're performing strength training in order to maintain/increase lean muscle mass while you're losing!  By decreasing fat mass and building lean muscle, you'll become more metabolically efficient.  This is sooo important b/c muscle requires more calories to function than fat, and therefore you burn more calories all throughout the day, even at rest.  You can see, then, that even at a lower body weight, the more muscle mass vs. fat mass you have, the more calories you'll require.  This will off-set the need to continually reduce your caloric intake and increase your exercise. 

I would also like to encourage you to increase the intensity of your workouts.  By doing so you'll be able to burn more calories in a shorter amount of time.  While walking add in 1-2 minute bursts of jogging or running, add elevation or hills, etc.  Try to continuously jog for 5 minutes and then recover and repeat.  Try incorporating a variety of exercises such as hiking, taking a spin class, or joining a local Boot Camp!  Keep your body moving, challenged and motivated!  

Best in health!

Kelli