Two things

jaga13

If you're interested in either topic:

1. After years of not getting anywhere with running, I finally ran a 5k today without stopping or slowing down and I felt good (not winded). For too long I was trying to cram a lot of speed into a small window of time (the only time i had between kids and work ) and finally realized I just needed to slow down and run a steady pace if I ever wanted to progress.

2. Then I sabotaged myself with overeating. Not right away. 7 hours later. I had 250 calories left. I like to hold onto about 100 in case my exercise count is off. So that meant I could eat 150 in the evening (I already ate well balanced meals and dessert by then). I wasn't even hungry and knew nothing was worth it but I was tired and finally had a moment to myself after the kids went to bed and quickly went from 150 to way more (basically maintenance. ) I know it's just one day but it's very easy for me together carried away once a week and then I stay at the same weight. Not productive. Still working through it.

RodaRose

You can take it easy on yourself.

ncboiler89

jaga13 wrote: »

If you're interested in either topic:

1. After years of not getting anywhere with running, I finally ran a 5k today without stopping or slowing down and I felt good (not winded). For too long I was trying to cram a lot of speed into a small window of time (the only time i had between kids and work ) and finally realized I just needed to slow down and run a steady pace if I ever wanted to progress.

2. Then I sabotaged myself with overeating. Not right away. 7 hours later. I had 250 calories left. I like to hold onto about 100 in case my exercise count is off. So that meant I could eat 150 in the evening (I already ate well balanced meals and dessert by then). I wasn't even hungry and knew nothing was worth it but I was tired and finally had a moment to myself after the kids went to bed and quickly went from 150 to way more (basically maintenance. ) I know it's just one day but it's very easy for me together carried away once a week and then I stay at the same weight. Not productive. Still working through it.

Number 1 far outweighs number 2. Good job!

Yi5hedr3

Pick yourself up and move on. It happens.

mylittlerainbow

Congrats on the 5k! As for the overeating, just log it and then the next day is another day with no calories in it yet!

oolou

jaga13 wrote: »

2. Then I sabotaged myself with overeating ... to way more (basically maintenance. ) I know it's just one day but it's very easy for me together carried away once a week and then I stay at the same weight. Not productive. Still working through it.

Well done on your running achievement!

Regarding the overeating, something is not adding up there. Eating to maintenance once a week, but retaining a calorie deficit for the rest of the week should still be leading to a weight loss (although slightly slower).

May I suggest the following:

1) Reassessing your BMR and maintenance calories. Perhaps rather than using an online calculator you work out your true TDEE using your actual data from the past month (calories eaten, calories burned, weight change). It may be time for you to have new calorie goals.

2) If it turns out that your current planned calorie deficit is spot on, it may be that when you eat more than usual to maintenance, you gain some water weight, so masking what would be your usual weight loss. If you aren't already, I would suggest using a weight loss tracker that looks at the trend of weight loss, smoothing out spikes from water weight and helps show the actual trend of your weight loss (or gain!). I found this helped keep me sane when I felt like my weight just wasn't shifting. I use weightgrapher, but there are other options too.

jaga13

oolou wrote: »

jaga13 wrote: »

2. Then I sabotaged myself with overeating ... to way more (basically maintenance. ) I know it's just one day but it's very easy for me together carried away once a week and then I stay at the same weight. Not productive. Still working through it.

Well done on your running achievement!

Regarding the overeating, something is not adding up there. Eating to maintenance once a week, but retaining a calorie deficit for the rest of the week should still be leading to a weight loss (although slightly slower).

May I suggest the following:

1) Reassessing your BMR and maintenance calories. Perhaps rather than using an online calculator you work out your true TDEE using your actual data from the past month (calories eaten, calories burned, weight change). It may be time for you to have new calorie goals.

2) If it turns out that your current planned calorie deficit is spot on, it may be that when you eat more than usual to maintenance, you gain some water weight, so masking what would be your usual weight loss. If you aren't already, I would suggest using a weight loss tracker that looks at the trend of weight loss, smoothing out spikes from water weight and helps show the actual trend of your weight loss (or gain!). I found this helped keep me sane when I felt like my weight just wasn't shifting. I use weightgrapher, but there are other options too.

Thank you

Yesterday I ate to about maintenance but there are many weeks that I eat more than that once or twice a week, enough to keep me at maintenance.

jaga13

Thank you for the running encouragement all!