If you had an extra half hour a day...

lindzalexis

If you had an extra 30 minutes each day to focus on your weight loss journey, how would you spend it?

The reason I ask - I've made a significant number of life changes in the last 2 months or so. I started out eating completely crappy (think boxed mac and cheese a few times a week), drinking a lot, and being completely sedentary. 8 weeks ago I started buying food from the local farmer's markets and teaching myself to cook. I quit drinking unless out at a social event, and I started drinking water all day for the first time in my life. 5 weeks ago I started taking 3-4 dance and fitness classes each week. I've since added in 15-20 minutes each morning of stretching and bodyweight exercises. I'm also weighing/logging using myfitness pal.

With all of that said, I feel GREAT, but I've seen zero change in either the scale or measurements. Now this is NOT a "omg why am I not losing weight" post. I know how the science works. If I'm not losing, I need to focus more and work harder. Which leads me to my original question....if I decided to dedicate an extra half hour each day to this, how would I best be served? Walking/biking outside? Going to the gym and doing something? Increasing my bodyweight exercises? I definitely plan to tighten up my logging even further (yes, I use a food scale and measuring cups already), so I'd like to spend my extra time focusing on the other side of the coin.

Background in case it comes up: I am 36, female, 5'6 and 155. Goal weight is around 135 or loss of 1 pants size. I've been steady at 155 pounds for about 5 years and most of my extra weight is now around my mid-section (formerly I was a pear). I used the Scooby TDEE calculator to determine my calorie goal and I do not log my exercise. I take 3 to 4 dance classes each week which range from cardio-style workouts to technical ballet classes which focus more on strength and stretching. I have access to a gym with cardio equipment and weight machines, but no free weights. I use Sworkit every morning for stretching and strength exercises.

Thanks in advance for any suggestions!

DeguelloTex

I'd spend it sleeping if I could.

Matt200goal

I concur with Tex above - sleeping. When I'm not well rested, I don't feel like exercising and if I do exercise, I don't really push myself; also, end up eating "junk" because I'm sleepy. I don't think it's possible to overestimate the importance of good sleep for weight-loss/overall health.

HB1032

T-25 is pretty good, 25 minutes long and you could do it at home at your best convenience.

mbaker566

DeguelloTex wrote: »

I'd spend it sleeping if I could.

agreed. I do not get enough sleep and sometimes I feel like I sabatoge myself because of that

msf74

Food prep at home.

During my working week I eat out constantly because...I am a lazy bum mostly and can't be bothered to prepare stuff to bring in. I'm sure my wallet would thank me as well.

ald783

I don't think time is really the issue with my weight loss. I have enough time to work out, cook, and plan healthy meals. Sometimes I just don't make good choices.

If I had another half hour I'd spend it watching TV or sleeping, but definitely something relaxing.

Francl27

I wouldn't change anything because I have plenty of time as it is (don't hate, lol).

You seem to be doing everything right, my guess is that your muscles are just retaining water, which is normal when you suddenly start exercising a lot. Keep logging accurately (ditch the measuring cups, you only need them for liquids anyway) and doing what you're doing and the weight will come off.

TimothyFish

Since you say you weighing your food, we might as well assume that you are accurately accounting for your calorie intake. You are not, however, as accurate with your calorie expenditure. So, if I had an extra 30 minutes, I would use that to recalculate my calorie goal using MFP and then I would log my workouts. While the TDEE method requires less logging, it makes some assumptions about how many calories you are burning per workout. If you aren't burning that many calories, you want lose weight. Of course, another option would be to use that 30 minutes for more exercise, so that you are burning the number of calories the TDEE calculator estimated.

DeguelloTex

TimothyFish wrote: »

While the TDEE method requires less logging, it makes some assumptions about how many calories you are burning per workout.

Not necessarily. All you really need to know is your intake and your weight changes.

And it's not like NEAT doesn't make assumptions about calorie burn, right?

TimothyFish

DeguelloTex wrote: »

TimothyFish wrote: »

While the TDEE method requires less logging, it makes some assumptions about how many calories you are burning per workout.

Not necessarily. All you really need to know is your intake and your weight changes.

And it's not like NEAT doesn't make assumptions about calorie burn, right?

The assumptions that NEAT makes are less of a problem because people's metabolisms aren't really that much different. The problem with TDEE calculators is that they make assumptions about how long you are working out and at what intensity level. There's a huge difference between someone who is walking their dog for thirty minutes and someone who is running for an hour and a half, but many of the TDEE calculators would estimate their calorie burn as being the same.

kshama2001

I would spend the extra 30 minutes weeding the garden.

DeguelloTex

TimothyFish wrote: »

DeguelloTex wrote: »

TimothyFish wrote: »

While the TDEE method requires less logging, it makes some assumptions about how many calories you are burning per workout.

Not necessarily. All you really need to know is your intake and your weight changes.

And it's not like NEAT doesn't make assumptions about calorie burn, right?

The assumptions that NEAT makes are less of a problem because people's metabolisms aren't really that much different. The problem with TDEE calculators is that they make assumptions about how long you are working out and at what intensity level. There's a huge difference between someone who is walking their dog for thirty minutes and someone who is running for an hour and a half, but many of the TDEE calculators would estimate their calorie burn as being the same.

Oh, you're talking about TDEE calculators. I thought you were talking about figuring your own TDEE. Calculators are somewhat useful for a starting point but pale in comparison to using a person's actual results in figuring out his TDEE. The calculators certainly aren't necessary.

TimothyFish

DeguelloTex wrote: »

TimothyFish wrote: »

DeguelloTex wrote: »

TimothyFish wrote: »

While the TDEE method requires less logging, it makes some assumptions about how many calories you are burning per workout.

Not necessarily. All you really need to know is your intake and your weight changes.

And it's not like NEAT doesn't make assumptions about calorie burn, right?

The assumptions that NEAT makes are less of a problem because people's metabolisms aren't really that much different. The problem with TDEE calculators is that they make assumptions about how long you are working out and at what intensity level. There's a huge difference between someone who is walking their dog for thirty minutes and someone who is running for an hour and a half, but many of the TDEE calculators would estimate their calorie burn as being the same.

Oh, you're talking about TDEE calculators. I thought you were talking about figuring your own TDEE. Calculators are somewhat useful for a starting point but pale in comparison to using a person's actual results in figuring out his TDEE. The calculators certainly aren't necessary.

You're right, they aren't necessary, but the OP used one and isn't losing weight. Of all that stuff she mentioned, an incorrect TDEE calculation seems to be the most likely cause of her not losing weight.

lindzalexis

TimothyFish wrote: »

You're right, they aren't necessary, but the OP used one and isn't losing weight. Of all that stuff she mentioned, an incorrect TDEE calculation seems to be the most likely cause of her not losing weight.

Interesting point, I had not considered that my calculations were off. I used a few different calculators, assuming 1 to 3 hours a week of exercise (even though it's a little more than that). My TDEE - 20% came in around 1500-1600, so I set a goal of 1500 to allow for minor errors in measuring/weighing. Does that seem too high for my height/weight?

Francl27

Well that's the issue with TDEE calculators, you have to figure out where you are. It's very easy to say 'oh I exercise 5 days a week' and put moderately active, when you don't actually burn enough to be in that category (especially if you just sit the rest of the day). In OPs case, I would go with lightly active, not moderately active, for example, as some of the dancing classes are mostly strength and stretching and won't burn a lot of calories.

Bottom line, if you don't lose, eat less, although in this case if she just started exercising, I'd give it a couple weeks first.

Unknown

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Ninkyou

I'd probably spend it doing housework or playing with the kids. I'd *like* to sleep though, lol.

Need2Exerc1se

It sounds like you get plenty of exercise already so that wouldn't be my focus. I'd probably spend it tracking trends in my diet and weight. TDEE calculators are a good generic place to start, but they aren't always correct on an individual basis. If you aren't losing like you'd expect, I'd spend some time analyzing the data to see how much you should be eating.

strong_curves

We have the same stats, height & weight that is. When I started on MFP I was 156 lbs, 123 days later I'm now 147 lbs. What helped me the MOST was the food scale, consistency and lots of patience. It took me a whole month before I'd lost any weight. Even now, I lose mind numbingly slow! The upside is I have lost inches, especially in my "problem" areas like stomach & thighs.

I guess my suggestion to you is give it a couple of more weeks. I know that's what worked for me, especially when I started exercising.

Asher_Ethan

DeguelloTex wrote: »

I'd spend it sleeping if I could.

Definitely me too.

Tedebearduff

DeguelloTex wrote: »

I'd spend it sleeping if I could.

^ this

ASKyle

I would definitely food prep. Make a few different entrees/soups to freeze in single serve containers.

1sisrat

being a mom of 2 children who are 1 and 3.... sleep....

lindzalexis

Tedebearduff wrote: »

DeguelloTex wrote: »

I'd spend it sleeping if I could.

^ this

I guess I'm pretty lucky in this regard. I'm single with no kids and I work from home, so I get plenty of sleep.

glassyo

Ugh, that would be just more time for me to exercise. I don't burn the amount of calories that I used to and I like to eat so.... I'd catch up on more tv on my tablet whilst pacing my apartment.

Lounmoun

I have plenty of time already.
If I wasn't losing I would look at my logging for inaccuracies in consumption or in calories burned.
If I had not lost anything at all in a couple of months and was pretty sure about my accuracy logging then I would assume that my calorie goal was too high and recalculate it.

airbent

NAPPING

yesimpson

I'd use the half hour to have a proper lunch break, rather than stuffing a sandwich in my face whilst replying to emails with the other hand, and I'd get some fresh air and stretch my legs. Stress makes me more likely to make calorific food choices, and walking makes me feel much calmer.

ninerbuff

Sleeping.......................because that's when the most fat burned calorie for calorie.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Francl27

ninerbuff wrote: »

Sleeping.......................because that's when the most fat burned calorie for calorie.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Doesn't this have diminishing returns though? If you're already sleeping 7-8 hours at night, will you actually burn more calories sleeping an extra hour than being up and about?