June 6 Sign-In
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Yesterday, there was a recurring question about 'eating your exercise calories' or otherwise expressed as 'is it included in the team rules to not be able to eat your exercise calories. The bottom line is you make your own choice. When it comes to calorie limits and to the choice of exercise, that's your choice.
But having said that, you will lose weight a lot faster if you eat properly at whatever limit you have established is low enough for you to lose weight.
On the other hand, some team members are on maintenance weight and calories. They have established their goal not to lose weight but rather to not gain weight.
Have a great day, Rick
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Woke up tired actually hit the snooze button for 10 more min. Today I am one of the first people at work so I need to get moving. All this rain is not helping another gloomy chilly day. I wore the dress yesterday but I do believe I am switching to pants today. Definitely does not feel like June.4
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@phoebelayla - so sorry to hear about your cat, it's really hard to see your pets suffering
Thanks for the encouragement on the goals everyone, I'll be looking up that push up challenge although 100 sounds an awful lot at the moment.
@bocasdelbobdog - thanks for sharing your story, it's really inspiring. Reading about what you achieve with your cycling it sounds like you've always been really fit.
@Slimpossible007 and @pribud congratulations on your weight loss
@craigo3154 and @lightningbolt9 hope you recover from your injuries soon
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Exercise: cycled to work and 20 minutes of lower body strength plus push ups
Tracking: good, it was a struggle to get my 85g of protein today but made it by having hummus on toast for supper instead of the banana bread I really wanted
Calories: yes9 -
I keep thinking about that doctor that got me to making changes all those years ago.
He was a former Air Force doc so he was a guy that could make or break military careers.
He fully expected that if he told you what to do you would do it.
So he was telling me to lose weight or find a different doctor. Well what happened was my insurance changed so I did end up changing doctors anyway.
But I think how disgruntled or resentful I could have been over his commanding attitude.
Although, in my memory and my imagination I morphed that whole scene into him ordering me to change my life and to have fun.
Weird doctors. I used to smoke. I had a doctor that smoked. Not that I rigged it that way but I'd be getting my physical and we'd both be smoking in the exam room. He had an ashtray in there that was heaped with cigarette butts.
I sit here now offering a little gratitude skyward that I ended up with that fit and bossy military doctor.
Weird eh?8 -
@RangerRickL now I want a peanut butter and jam sandwich ... lol
The sky has opened up here in the not so sunny UK, its only mid afternoon and as yet I have not invested in waterproofs, so I have the option of skipping between the raindrops or choosing an inside exercise.
Good morning /afternoon /evening to all I hope all your choices are good ones!
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June 6
Exercised?: Yes. Walked 4km+ in 32 minutes (Flat - lunchtime walk).
Calories?: Yes.
Tracked?: Yes.
Ankle hurt less today (yay). Felt like a slower pace, was surprised when it came in as being fast.
@RangerRickL. I like todays message. Illustrates the point of you cannot out exercise a bad diet.
I intentionally do not try to eat back my exercise calories. That is my choice. Exercise calorie calculators are notoriously inaccurate. By not eating back exercise calories I am likely to reach my goals faster (but I have to be extra careful to no over do things).
Exercise is CRITICAL when LOSING weight. It helps reduce the loss from the body consuming muscle fibre (if using less likely to lose). Should you try lose weight without exercise, then keeping closer to you TDEE and keep protein consumption up. This helps minimise the muscle consuming effect (inactive muscles still atrophy, but protein consumption slows this process).
Another point is to try consume carbohydrate with protein. Carbohydrates (even low GI carbs) drive up blood sugar and insulin. Insulin, amongst other things, signals the body cells to take in sugars and amino acids (can be derived from break down of proteins by proteolysis if unavailable). If there is no free protein to create required amino acids from, the body scavenges the required proteins from the nearest available sources (muscle tissue). The whole process is more complex, but the above is the simple version.
Ideally consume carbohydrate with fibre to slow down the release of sugars into the blood (insulin levels should not spike as high). Most (if not all) natural carbohydrates are produced with fibre. Processing carbohydrates often strips them of the fibre. This is why vegetables and whole fruits (fibre intact) are usually considered better than grains (usually milled or polished with a lot of fibre removed) or refined sugars. (Also refined carbohydrates tend not to trigger the "full" feeling telling you to stop when you have eaten enough).
Enough of nutrition information. Back to your regular UAC programming
I am constantly impressed and inspired by read how everyone is doing. Keeping up the tracking and the 20 mins per day exercise is not easy. So many of you do an amazing job. Even when someone falters, it's constant friendly, blameless, encouragement to get back into the healthy habits.
@2020pinktogo. It is winter here in Australia - Weather will change soon for you and I will be envious. Fortunately it does not snow here.
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I'm just checking in early as I got a calorie shock! It's lunchtime here. I made my lunch and sat down to eat it and track it. Over 900cals! Yikes! I thought I had a healthy enough plate.
It was mostly a plate of baby spinach and avocado.....a full one (mistake 1). I've been avoiding bread as hot toast is my downfall. But today, there was the end of one wholemeal loaf and the start of the other. The kids don't eat the ends, so I toasted them (mistake 2) and buttered them (mistake 3). There was one saussage left over, so I added that too (mistake 4). Then, instead of mayo or creamy coleslaw I put a little olive oil and balsamic vinegar on top (mistake 5).
I was thinking I just had a lovely healthy open sandwich! Shocked when I counted the cals. Of course, the real mistake is that I didn't plan this lunch in advance. I just grabbed what was in the fridge when I was hungry. I'm beginning to see how my weight had piled on when I think I am eating healthy.
I didnt get up early this morning for my run/walk as I was still awake at 2.30am. I will have to pound the roads later though. Especially if I want something to eat before bedtime!10 -
@craigo3154 TY for that post very interesting read
I don't really understand the ins and outs of how food works in the body (so the more info the better) however I had noticed when I eat high protein, fruit, veg, meat (what I would class as "clean eating") I always feel fuller than I do if I eat breads and pastas!
I also found it very difficult to reach my allotted calories if I "ate clean" meaning I reached around 800 cals and felt like I couldn't eat another thing, That was until I found nuts and seeds - which REALLY help top up those calories, infact approach with caution :O lol
Eating and staying within my allotted calories has never been an issue for me so I will never fail at that in this group its the exercise and getting moving that I find tough .. and TY to this group I have moved plenty this week
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As important as exercise is, it is always striking to see a pic like Rick @RangerRickL posted ...... as has been said here before, you can't outrun a terrible diet! To add on to the great info posted by @craigo3154 (good news on the ankle BTW!), strength training to build muscles is helpful for weight loss and essential for keeping that weight off long term.
@scubachick67 - interesting how all those little things add up quickly, huh? I do much better when I plan ahead too. Good plan on working out tonight so that you can end up balancing it out.8 -
@karenleona I hope your life settles soon and things get back to normal. Pop back in here when you can.
@runner115 Can I join you in the "Just one bad day" club!
I did track and I got a 30min walk done, but Im over cals. That lunch scuppered me. I didn't think it wise not to eat for the rest of the day so I ate a dinner, which pushed me over my limit.
@RangerRickL Thanks for the PM
Tomorrow is a new day.5 -
exercise 20 mins of a walking video
budget yes
track yes
eventually got to the end of the night and realised my main meal (which was massively filling) was only 300 cals .... home made vegetable curry. so I had 500 mls of milk to push up my cals ... I'm still quite low but I'm not going to eat any more tonight as I might burst
@scubachick67 shame about your lunch today .. avacodos are so high in cals for what they are you would think they should be lower!! ... I used to use them to push my cals up on clean eating days .. I don't particularly like the taste thou .. so I don't have them any more ..
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A slow, boring and tiring day. I read all your comments in the mornings to give myself a push to start right even though I don't reply, I'm grateful that you're sharing so many details always! Love it.
Did I exercise for at least 20 minutes? Yes, as usual a lot of walking. I'm starting to feel like this is not enough and can't wait to move, hoping to be able to start having some actual working out at home next week.
Did I stay within my calorie budget for the day? Under, yay!
Did I keep track of everything I ate and drank? Yep. This time I almost even got everything where it should be, I usually just add numbers to the repeats during the day, but I've added breakfast, lunch and snacks to their proper places this time. Aaand the water I keep forgetting to add while having it, finally having at least a liter a day, hopefully soon I'll be back to 2. I was not allowed to drink a lot during my pregnancy because I was retaining too much due to preeclampsia and it's so difficult to get back to the good old habit of having a water bottle around.
I honestly didn't expect to be able to stick to it for that long. I thought I would have used up my passes by now. It's amazing what a little bit of focus and a lot of inspiration can do. Almost a week down!7 -
Pass 1
Exercise yes
Tracking yes
Calories over
I had a bad morning and made bad lunch choices in a bad mood. I logged them immediately and as above decided to still have dinner which pushed me over. Overall over the week I still have a deficit. Ah well.3 -
@scubachick67 - and this is why you can eat "clean" and still gain weight, some healthy foods are still very high in calories, oily fish such as salmon or mackerel is another one, I love salmon
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I need to come back after supper and catch up on everyone. I did want to let y'all know that I did a little experiment in calories burned. For a 51 minute high energy cardio workout, my Fitbit shows I burned 238 calories, MFP gives me 393 and my Polar Heart Rate Monitor shows I burned 319. Interesting isn't it? Be back later
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Sup UAC bros(and she-bros) how's your Tuesday??
Food=logged every bite
Food(part two)=under that calorie goal
Moving about? HOW ABOUT SOME PIC PROOF?
I did rowing and weight lifting and C25k week 3 day 25 -
I love the positivity! Also I'm in MN USA so we've got snow line 9 out of 12 months and it's "great"craigo3154 wrote: »
Enough of nutrition information. Back to your regular UAC programming
I am constantly impressed and inspired by read how everyone is doing. Keeping up the tracking and the 20 mins per day exercise is not easy. So many of you do an amazing job. Even when someone falters, it's constant friendly, blameless, encouragement to get back into the healthy habits.
@2020pinktogo. It is winter here in Australia - Weather will change soon for you and I will be envious. Fortunately it does not snow here.Slimpossible007 wrote: »
I also found it very difficult to reach my allotted calories if I "ate clean" meaning I reached around 800 cals and felt like I couldn't eat another thing, That was until I found nuts and seeds - which REALLY help top up those calories, infact approach with caution :O lol
I love me some notscubachick67 wrote: »@karenleona I hope your life settles soon and things get back to normal. Pop back in here when you can.
@runner115 Can I join you in the "Just one bad day" club!
I did track and I got a 30min walk done, but Im over cals. That lunch scuppered me. I didn't think it wise not to eat for the rest of the day so I ate a dinner, which pushed me over my limit.
@RangerRickL Thanks for the PM
Tomorrow is a new day.
Love the positivity! You've got this! No two bad days in a row!penguinstuff wrote: »Aaand the water I keep forgetting to add while having it, finally having at least a liter a day, hopefully soon I'll be back to 2 soon
I've been so bad about tracking water before this challenge, I never noticed how little I was drinking, now I try to drink 100 oz a day4 -
Did I exercise for at least 20 minutes? 80 minute walk was pretty good day.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
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yes, yes, yes
Closing the kitchen early. Got surplus even after the desert which I am going to get.
I am going to reduce my estimation of exercise calories as per @craigo3154 .
Exercise, kind of fun. My knee was stinging a bit so I went a couple of hours at mostly meander pace. That ain't hard or even moderate cardio.
I paced a rated mountain bike racer early on for ten or fifteen minutes or so.
He was on his way to some singletrack that is accessible by way of "the road."
It is single track that I won't do solo. I told him that people shouldn't do that solo, that there is not somebody that goes by there every day and there ain't no cell signal.
I went there and hiked a couple of km of it and I revise my statement to, I ain't never doing that track. You got to wear a full face on that track. You almost got to wear that just hiking it.
Thought I was going to go camping today but wife reminded me that Buddy's birthday is Thursday. I wouldn't miss that. He is my buddy.
(@captainfantastic94 what is that readout? Is that a rowing machine? Is that rowing for 2 hours?)4 -
Did I exercise for at least 20 minutes? Yes...75 minutes strength training
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes3 -
bocasdelbobdog wrote: »...
My knee was stinging a bit so I went a couple of hours at mostly meander pace....
@bocasdelbobdog. Take care of the knees. They can put you out of exercise (and general getting around) for quite a while if they go.bocasdelbobdog wrote: »...
(@captainfantastic94 what is that readout? Is that a rowing machine? Is that rowing for 2 hours?)
I think the readouts were paces and split times on the rowing machine (like 1021m in 4m40s), quite an intensive sprint. Part of a longer 40+min workout.
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bocasdelbobdog wrote: »(@captainfantastic94 what is that readout? Is that a rowing machine? Is that rowing for 2 hours?)
No! It's four minutes forty seconds and just over 1000 meters4 -
Yes, yes, yes. Bike 20 minutes.3
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craigo3154 wrote: »bocasdelbobdog wrote: »...
My knee was stinging a bit so I went a couple of hours at mostly meander pace....
@bocasdelbobdog. Take care of the knees. They can put you out of exercise (and general getting around) for quite a while if they go.bocasdelbobdog wrote: »...
(@captainfantastic94 what is that readout? Is that a rowing machine? Is that rowing for 2 hours?)
I think the readouts were paces and split times on the rowing machine (like 1021m in 4m40s), quite an intensive sprint. Part of a longer 40+min workout.
That's exactly right3 -
@aeshippers I felt very sore again this morning, but went for a walk and feel much better, thanks!
Exercise: Walked for 20 minutes before work with my dog, who became so mulish that I had to carry her part of the way.
Calories: Well below. I meant to eat more but I had a club meeting tonight and it went late. We went out for dinner at a Mexican restaurant, but I ate some veggies beforehand and didn't order anything. I didn't even touch the chips and salsa!
Tracked: Yes6 -
Did I exercise for at least 20 minutes? Yes, 51 minutes of cardio
Did I stay within my calorie budget for the day? 1292/1470
Did I keep track of everything I ate and drank? Yes
Going back now to read everyone's post. Y'all are so inspiring. Even if I don't comment, I read everything. Thank you.4 -
Exercised?: Yes.
Calories?: Yes.
Tracked?: Yes.
I would describe the day, but don't even know where to begin. I got a lot of exercise in, the day ended well and I'm happy to be home.
Sweet dreams, everyone. 4 -
lightningbolt9 wrote: »...
Calories: ...We went out for dinner at a Mexican restaurant, ...I didn't even touch the chips and salsa!
...
I'm seriously impressed!4 -
Exercise Yes, walked 5.7 miles
Tracked Yes
Calories Yes but I'm slipping back into my bad habit of eating too many sweets. When your snack category is the highest percentage of your calorie intake for the day and you know it's all sugar, there is a problem!
Tomorrow will be better!6
This discussion has been closed.