I'm going to try to keep track of my calorie deficits to see what's going on with my weight loss. I'm holding steady at having lost 2 whole pounds since starting South Beach. The last couple of times I did Phase 1, I lost about 6 pounds in the first week. I have a feeling the stagnation may be because I'm working out as well and possibly not eating enough.
According to the calculators, my Basal Metabolic Rate is 1641 calories. Basically that's how many calories I need to eat each day in order to stay alive and maintain my weight.
Figure in 45 minutes of swimming, at about 50 yards per minute, which burns 571 calories (not, unfortunately, the 740 calories SparkPeople says it does. That would be nice.)
So my calorie expenditure for today is 2212. To maintain my weight, I should eat 2212 calories.
Right now, with the food I've figured for the day, I'm going to eat 1497 calories.
Deficit = 715 calories.
I have a feeling that's too big of a deficit.