July 13 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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Every month, we have some new team mates. A FAQ is whether or not to add your exercise calories to your daily limit. Yesterday, both @phoebelayla and @craigo3154 wrote excellent answers to that question.
For me, my goal is to maintain the same weight so that I am fit for the life that I enjoy. Ever since 1990, when I was first introduced to Weight Watchers, I learned that you can eat modest portions of any food, so long as you track your daily consumption and keep it within limits. I also learned that I was motivated to do more exercise, if I gave myself some of those calories as a reward to eat something.
That has worked for me for many years. My closet does not have multiple sizes of clothes. I have been wearing the same size for more than 20 years.
It works for me. But what about you?? What are your personal rules and how successful are those rules in helping you reach and/or keep your goals?
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I've always allowed myself to eat some of my exercise calories or all if I need to for the following reasons
1 It helps to motivate me to get moving
2 It helps me stay on track as I have a big appetite and get to the binge point if I don't eat enough
3 I fairly regularly burn 700 cals or more which is a significant amount especially with a budget of 1500 and without eating any exercise calories I'm in danger of eating too little for my health
Exercise: 30 minutes of rowing this morning and short strength workout this evening. Also lots of walking at the Canterbury University open day with my daughter.
Tracking and calories good11 -
Some times I do some times I don't. I only have 1 size of clothes so if things start to get snug it's time to reevaluate. Lol. Right now I am still working on where I think I would like to be. Though the photo I saw of myself I thought I was fine.
Yes x 3 for the 12 th already got my miles in today.8 -
July 13
Exercised?: Yes. Walked 2.75 Km in 21 mins (flat).
Calories?: Yes.
Tracked?: Yes.
The walking is an under-estimte today as the trains were out due to a computer failure and did not log all the walking trying to find a taxi and eventually looping back to the station over 30 mins later.
Exercise and weight loss. This could be a book on it's own.
[** Warning - Soap Box content **]
Rule 1: You cannot consistently out exercise a bad diet.
Like calories in food is an estimate (and usually a close one), calories burned from exercise is an estimate (and usually a poor one - especially from gym machines and wearables like fit bit). The only true way to tell the calorie burn from exercise is measuring vo2 (volume of oxygen) used (and this is quite invasive). Weight, muscle tone, ambient temperature and technique are all variables as to how much energy you burn during exercise. No device takes all this into account.
Most peoples exercise contributes to less than 15% of daily energy consumption. This means 85+% of your energy goes in heating the body, running the brain and normal daily movement. It's far easier to eat less (and better) than ramp the exercise to try burn extra.
Average adult male daily calorie estimate is 2000, average adult female daily calorie estimate is 1600. Daily calorie burn is largely determined by gender, height, weight and age (metabolism runs slower as we age). You can also damage your metabolism which reduces the rate your body burns calories.
The more lean muscle mass the more calories you burn AT REST. Men tend to have more lean muscle mass than women, so tend to burn more calories at rest. Want to increase at-rest burn, add lean muscle mass (HIIT {high intensity interval training} is shown to be the best way to achieve this - irrespective of age or gender). HIIT does not need to be high impact either.
If you feel you must eat back exercise calories, I find a good guide is to eat back no more than half. This way the estimate must be more than 100% out to impact weight loss. Track it as you go, review monthly, increase % eat back if losing weight to fast over a month.
Use exercise to increase your "quality" of life. It helps the body work better (and you can do more things easily). It helps the brain work better (exercise is often part of a prescribed treatment for depression). Find an exercise that you enjoy and do that. If you do not enjoy it, then over time you will find a way not to do it.
I have A LOT more information on this and happy to share with any and all.
[** end Soap Box content **]
@zorrocat. Thank you for the post yesterday. Really shows the benefits of accountability.
@shonat11. Sleep is ESSENTIAL. It's hard with modern life and travel, but try make it a priority.
(I am fortunate to be a versatile sleeper and can catch naps in most places - Learned this the hard way when in my mid 20s and had mild ME/CFS {post glandular fever} and needed about 14+ hours sleep a day to function at all - took 5 years to get past it - would not wish ME/CFS on my worst enemy, even mild ME/CFS).
@Slimpossible007. You can make the 100's, just keep doing what your are doing.
@trixsey1. Sorry for the essay yesterday. Please take time to read it. I think you will find it worthwhile.
@ColwellCat. Don't worry much about the scales. Weight loss is never linear. Track other metrics like you have been (like RHR and size). These are a better guide.6 -
Did I exercise for at least 20 minutes? Yes, 30 minute strength workout , 1hr of cycling
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes 6 -
TY @craigo3154
Love that image @RangerRickL
when I lost my weight the first time it was all about numbers!!!
numbers of cals in
numbers cals out
numbers of weight in food
numbers of mins I walked
numbers speed I managed
numbers of crunches I done
etc etc you get the picture. I was tired of counting every little thing I done in detail!
This time its about
a walk with my husband
going to feed the ducks / geese in the local park with my kids
going to find new places
finding tasty food which I enjoy
going out for a few hours with my mum
in other words I am having fun.
yes I still count the numbers but not quite and intensely at I done before, OK, I'm not losing weight as quickly this time either but I am enjoying every single day
its a life style change, all I am doing is going back to enjoying walking (like I did when i was as my slimmest).
sorry for the book, lol, the image just spoke to me 11 -
Great attitude @Slimpossible007. It is interesting to hear your contrasting ways, and the difference in how you feel. It sounds like you have found a sustainable balanced way for you. Good for you!
For me, I do truly love to run. I look forward to it and plan out long runs based on weather, other activities, etc. I also really like to walk and have fun with the other exercises I do like spin class, biking, and weight/strength training. I have tried lots or things and do the ones I love. Swimming? Nah, not my thing? I'm also not big into team sports at this point in my life. Part of my enjoyment of exercise is letting my mind just go. My hubby, on the other hand, loves playing in his soccer team. I have fun playing with the family ( son's play year round) but don't have a desire to find a team. Anyway, just mentioning all of that because I know there is something for everyone out there!
In follow up from yesterday.... my boys will both be in high school next year and everyday I am grateful to have them still living at home. University seems to soon!!!
Oh, and I eat back exercise calories when I burn a lot. Ten mile run- yep, better eat some back. Thirty min of bike- not gonna eat that back. Planning ahead for a special celebration- yes. Works well for me.6 -
I am a moderator not an abstainer. I learned this about myself after listening to Gretchen Rubin's podcast called "Happier with Gretchen Rubin".
"Moderators do better when they indulge in moderation, and they get panicky if they’re told they can “never” have or do something. They find that a little indulgence satisfies them, and they often lose interest after a few bites."
Like @aeshippers I use my calories from exercise because it gives me the energy to do a lot more and to be satisfied( not hungry). That works for me. Yes my weight lost is a lot slower but this is not a race for me anymore. Finally I get that this is a lifestyle.5 -
13th of July
Exercised: Yes (active restday)
Calories: Yes
Tracked: Yes
Posting "early" as I am heading to bed now (time zones and sleep issues!) and I will forget tomorrow.6 -
July 13th
I read your post @craigo3154. I thank you for the information it was an interesting read. I wasn't, however, trying to bargain my way out of taking a pass day. I honestly didn't know if I was over my set limit and didn't want to break any rules here. If a pass day was needed, I had no quarrel with it either way.
I haven't been eating back my calories since I joined the community here (19th June).
I set my goal to 1200 calories and I don't go above that (apart from yesterday) even with a good burn like today. My last meal at night is usually around 8pm, and I have 3 meals a day and this sustains me comfortably.
Each meal is around 350kcal/400kcal, but I never go too less that I feel hungry.
I eat lots of high protein and high fibre foods, plenty of veg and keep all my meals healthy (with the exception of yesterdays apple crumble, of course!).
This is working for me. I'm not starving myself, I'm never hungry, and I have more energy then I have had in a long time. I feel great, looking great and I'm more fit then I was as a teenager.
I'm not doing this just to see the number on the scales come down, I'm doing this for me. To feel good in myself and for my health. I was a big gal, and I started my weight loss journey last summer after a long period of grieving due to loss and a health scare myself.
Unfortunately, come winter I had to stop for 2 months due to illness, and found I needed that extra motivation to begin again once I recovered. Some of the weight I had lost back then had crept back on, so I decided to give it another go and get back on track.
Since then, I found this place and it has given me even more motivation to stick with it.
I've even signed up to participate in my first 5K run this Saturday with Parkrun - should be fun!
Sorry for the long windowed post....
So, anyway...
Exercised?: Yes
Calories?: Yes.
Tracked?: Yes.
Burnt over 1300 calories today:-
35min jog (mixed terrain)
40min cross trainer
30 mins beginner weight training exercises
70min walk (mixed terrain/hills) with dogs.
40min leisurely walk into town, shopping, and back.10 -
@trixsey1 sorry it sounds lime you've had a hard time. Please look after yourself. I'm all for everyone finding what works for them and will avoid ever saying my way is best and a different approach is wrong. Having said that,I will speak up if I'm worried about anyone and reading your post of 1200 calories in and 1300 exercised does make me a little concerned about the long term sustainability of this and impact on your health. Good luck finding what works for you. Slow and steady works for me. But I said I wouldn't preach.
Yes x 3 today. Walking.4 -
Did I exercise for at least 20 minutes? YES
Did I stay within my calorie budget for the day? YES
Did I keep track of everything I ate and drank? YES
Really interesting post @RangerRickL
For the 1st time I'm allowing myself more calories (c.1500/day) and I'm actually eating fewer than when my limit was supposed to be lower. I'm less stressed about it which really helps me.
I've always loved exercising (still going easy after 2 ops in 6 months but come September I'll be back to doing lots) so that's never been a problem.
I'm on holiday so also eating some exercise calories but, again, this more relaxed approach helps me not to completely OTT every few days.
EXERCISE is FUN! Can't wait to get dancing again.
Good night all - thanks for the great posts!
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July 13th
Exercise: 40 min hot and muggy walk with the dog (it was rainy and muggy and hot so no run today Brutal!) and 30 min yoga
Calories: right where i need to be.
Tracked: Yes
30 day yoga challenge: 13 days done!
Miles: 2 w/the fluffy
Lesson Learned today: My consistency is paying off! I lost again this week and I didn't think I would (not sure why). Changing the mindset is what I need. This isn't over and it's still going to be very hard a lot of the times.
I do eat back some exercise calories if I have a hard exercise day. 2+ hour long run for example. I have a heartier breakfast so I can get through it and have to have a snack later to even out the blood sugar and I am just plain starving but I don't use them all and am still very careful. The next day is tough because I'm usually still very hungry. So I plan smart snacks for that day. I like to keep as close to my 1220 goal as possible.
I have consistently trained for running ultras for the last 5 years. Last October I had foot surgery (nothing to do with running) and found that my psyche got knocked down quite a few pegs. I'm OCD and have moderate anxiety and I was just pushing myself to the point of breaking. If I wasn't doing some kind of exercise every day I felt like I was failing. So when I had the surgery and all that came to a screeching halt my mind was completely out of whack!! What the hell was I supposed to do? Sit??? Are you kidding?? I'm going to get fat! My goodness was it difficult. Once the initial terror lifted I had to find things to keep my mind busy. So I started doing puzzles and crafty stuff. I realized that I had other interests that had fallen to the wayside because I was ALWAYS out doing something. Now that I am healed and can get back out there again I hear that same voice inside my head that says "get the training plan set, 3 days of strength, 5 running, yoga several times a week, set it up, get going, you have to catch up...blah blah blah". The anxiety sets righ back down on the comfy spot it always has. The problem is I have these wonderful calming hobbies that I love and I know resent the damn miles I have to get in. I mean I HAVE TO GET THEM DONE!
Says who? Well...me. I am aware of what this driving force is....anxiety. It tells me "if you don't do ALL THE STUFF then you will be fat and out of shape and most of all a FAILURE!" When I said to myself that this year I will not train like I have always trained. This year I will focus on strength and the miles will be light. I haven't signed up for but a couple of races and one marathon in the fall. (BIG change for me). When I told myself all this I started to cry...I felt like I failed. Ridiculous I know but for a few moments it felt that way. It took me a few weeks to get used to the idea of RUNNING FOR JOY. RUNNING IN THE WOODS FOR THE SAKE OF RUNNING IN THEM!! Good Lord it feels so nice. The pressure has lifted a bit and I feel better about all of it. My dog is happier too!
The point here is I guess...to work towards balance in life..bring in what makes you joyful...be IN THE MOMENT...look around at the trees..pay attention too how you feel when you are doing something you love. That's what I've been doing..paying attention to how I feel when I eat...how much and what I am thinking about food...my thoughts and plans for goood exercise...and I shoving exercise in? Or am I being mindful?
I dunno...that's my thoughts for the day.. PLEASE forgive the length..I just went with it!
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July 13th
3 yesses .. well under my cals today at 1100
I had to revise my initial plan at the start of the month to eat between 1500 and 2000 cals .. some days it is impossibly to reach 1500 ... and as it all balances out at the end of the month to around 1500 a day I am happy to be there. I rarely go over 1800 ... but the way I see it is that some times I eat under 1000 so I need that buffer to up my average. its working for me at the moment feeling energetic and able to do longer workouts, I don't know if thats to do with my cals or simply because I am getting stronger, but why question it ... its working !
exercise - well I started a long walk (I was looking for over 5 miles) but as soon as I got out the car with my daughter at the large park we were going to walk around the sky opened up on us!!!! ... we kept walking thinking it would calm down, but after 5 mins we were soaked through to our skin so we about turned and came back ... so i only managed a short walk of 10 mins ... but I then got on the stat bike and done 5 miles .. which was around 13 mins ... so minimum today but still a hit 7 -
Feeling kind of lethargic or slouchy because I took an easy day today and yesterday.
Heh! But I get to looking at my strava page and it is showing that I climbed 12,700 so far this month. So on the 13th I almost got 13 thousand. That ain't totally slouchy. Tomorrow I am going to Mt Evans. Yay! I got 8 days there. I will probably get 8 thousand. See if I can lose five pounds on that project.
But yeah, @gus130, here is me thinking about you.
And @conchita962 that is a good read. I get it anyway.
I will be losing track over the next week or so but... it ain't like I will be at a buffet every day.
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July 13:
Pass #1. Went about 150-200 calories over budget. Hit everything else.
Tomorrow's a new day.6 -
Last day at the beach house. Got 30 miles in on my bike and a walk out on the tidal flats. Cloudy and cooler so not in the water. Stayed below calories and tracked. Tough part of the vacation is coming up. 12 hours of traveling, staying with family for a couple of days and a nephew's grad party.8
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Did I exercise for at least 20 minutes? Yes..45 minute Tabata class, followed by a 45 minute Barre class.
Did I stay within my calorie budget for the day? Yep
Did I keep track of everything I ate and drank? Yep3 -
@craigo3154 I would be interested in more about metabolic damage. You've mentioned this before, and it's really peaked my interest. Have any web links you'd recommend? Thanks.
@everyone Whether you are taking a pass day today, or nailed it...great work to this point! We're almost halfway through, if you can believe that. You can do this.
3 yeses today, and I'm trying something new . I'm in a health class for 8 weeks that pushes the "plate method" which happens to be recommended by the American Diabetes Association (whether Diabetic or not). So, I'm giving this a real try this week and think it seems to be easier on my body. I could tell that my insulin levels were more even today and felt satisfied all day. I'm focused on keeping my carbohydrates at no more than 45g per meal and getting lots more non-starchy veggies with a set amount of protein too. It's been interesting anyway. Thanks all! Make it a successful day tomorrow.5 -
Exercise? Yes; a 5 mile run - it wasn't my best time, but it was fun
Calories? Yes
Tracking? Yes
My rules are not very strict. I never feel guilty eating some calories earned during exercise. I usually try to make sure that I'm eating healthy and have some of my exercise calories left, but my goal is to listen to my body and enjoy life. If I feel hungry, I'm going to eat. Especially when I strength train, I try to listen to my body's needs and not deprive myself. My goal is to make this my lifestyle, so I try to build sustainable habits. Eating or not eating based calories in and calories out is not something that I plan to do my entire life. MFP is my learning tool. I pay attention to calories now and learn from them, so that I can practice making healthy decisions throughout my entire life.
That being said, I am also maintaining weight, and no longer am seeking to lose any specific amount. I am very happy with where I am. My closet however is full of different sized clothing; all of which fit me the same - the life of a woman
Also, I make sure to always have fun when I exercise. In fact, when I'm not having fun, I don't do it. I find another way to be active instead. I have found that when I push myself too much and no longer look forward to my workouts, I tend to give-up altogether. More recently, I've been more lenient on myself. I make sure to get a certain amount of exercise, but I allow flexibility in how it's performed. Sometimes it is strength training and a long run, other days it's just a short walk. This has helped me stay active consistently for over a year.
These are just my way of doing things. I respect and understand that everyone has their own way of being healthy. I'm proud of you all for finding what works best for you and sticking with it.7 -
Exercise: Yes, but it was brutal! I was already sore before the workout and gritted my teeth to the end. Now I'm hopeful I can get out of bed in the morning without falling over!
Calories: Spot on.
Tracked: Every bite.4 -
@lightningbolt9 Please don't push yourself every day. Neither our bodies nor our minds can handle that. One or both of those will quit on us if we don't listen to our pain.
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My report:
Calories: under by a smidge
Tracking: good
Exercise: 35 minutes of walking and working around the farm.
My wife had her second cataract surgery today. All is well, but I spent most of my energy serving her. My wife serves me 200x more than I serve her (Rose).5 -
Yes x 35
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Yes x 3
Walking dog x 2, deads and presses4 -
Yes, yes and yes (and also used up my exercise points) I went swimming while my son's in swim practice = win-win situation!6
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I haven't gotten to my computer in more than a week and I hate typing on my phone, so long post today.
Good news first ! I have now lost 10 lbs after joining UAC.
June 1st weight : 175.6 lbs
Yesterday (July 12th) : 165.2 lbs
Also I have lost over an inch from my waist and hips. Really happy A big thank you for all the motivation and support, I know myself really well and I don't think I would stick to exercise and eating sensible portions for more than 2 weeks. It has now been 6 weeks. Also I noticed that I eat only when I am actually hungry which is a major NSV because I tend to munch something all the time.
@conchita962 : Not a long post at all. I totally get what you are saying and it makes so much sense ! I did the same thing myself. I used to force myself to work out in the gym, hated it but had to do it, high body fat percentage ... never going to lose weight otherwise etc, never worked. Now I walk outside, sometimes lesser calories burnt but I am enjoying it and it seems to be working. Glad the running for the sake of running in the woods works for you !
@Gus130 : Hope you are feeling better.
I do eat a portion of my exercise calories back. My calorie limit is 1200 and most days I try to burn 400 calories exercising and I eat around 150-200 back. On days when I don't exercise much, I eat lesser and try to still maintain a 100 calorie deficit.
@everyone : Glad to see you all doing so well !
Pass day today for me. Had some friends over for lunch, cooked a lot, cleaned a lot, ate sensibly but didn't exercise.
Pass day 2. I hope I can get to the end of the month with just 1 pass. Fingers crossed
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MyersCrystal wrote: »@craigo3154 I would be interested in more about metabolic damage. You've mentioned this before, and it's really peaked my interest. Have any web links you'd recommend? Thanks.
@MyersCrystal. Metabolic damage is when Metabolic adaption goes too far. Simplest article I've seen to describe it is: https://www.metaboliceffect.com/metabolic-damage-symptoms/
Most will never have "damage", but its a term that get's peoples attention.
It's been noted in long term studies after extreme diet and how the metabolism fights to get the body back to a pre-determined weight. Best example is from studies done on The Biggest Loser contestants years after the series they were in finished. Most showed significantly slower metabolisms, most put back on weight (sometimes even more than they had at the start to the series they were in. - https://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html - remember this article is "news" not scientific so it's over simplified for mass consumption - the more scientific results paper is http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full).
Look up "adipostat" too. It's a theory based on observation. Weight seems to work more like a "thermostat" than the simple CICO equation because the metabolism gets in the way. The "adipostat" concept theorises the body tries to return to the set point by regulating the metabolism and other voluntary behaviours after an abnormal period of CICO. Only once the CICO balance is accepted as normal by the body (and good habits established) can the metabolism slowly to return to it's pre-diet burn-rate. This takes dedicated time.
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Yes x 3. Spin x50 min.5
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