TEAM: Gutbusters (August)
Replies
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Username: mthomas0228
Weigh in Week: August Week 2
Weigh in Day: Monday
Previous Weight: 156.3
Today's Weight: 152.21 -
August 6
Exercised?: No. No break at work, home after dark.
Calories?: Yes
Tracked?: Yes
Inside budget for today and all food tracked, but no dedicated activity totalling more than 20 mins. (Unless dodging question and jumping to conclusions count).
Car problem was sorted enough to allow cross town trip. So 3 hours driving instead of 4 hours public transport.
Sydney again tomorrow.
Daily Strength challenge
Challenge for August 06 is dips ()
3 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
- Third set of 50% of the number you did in the first set (half)
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Congrats, Gutbusters! Way to take the team name to heart!
Username: bootssowhite
Weigh in Week: August Week 2
Weigh in Day: Monday
Previous Weight: 311.6
Today's Weight: 307.6
It's nice to have an official weigh-in on a day that is also my lowest weight!5 -
Was thinking about it and I know it's a lot. But since I'm so big I think it's very doable. If I can hit 350 or lower by the end of august I'll be very pleased.
I'll have to make sure I get plenty of exercise and keep myself active. Watch what I eat, and I'll be close. If I don't hit it I won't be upset because I know I'll be almost there2 -
I’m exhausted! I had to mow the front yard today and weed the planter aka rip out all the morning glory... again. It is an awful plant and I want to do bad things to the previous owner of this house for planting it.
The mowing part took all of 5 back and forths as the front yard is only about 10 feet of grass by 20. That took maybe 10 minutes.
For the next TWO hours I struggled ripping out everything in the front planter (maybe 5 ft x 20ft). I don’t have a rake so it still has old dead leaves and some weeding debris in it but I figured as long as I got all the rose bushes trimmed back, the morning glory ripped out and other weeds out that it’d be an improvement.
Can’t wait for this work out again next week *sarcasm*
I was super hungry afterwards and a little light headed during. I started at 8 am and it was already 80 out and humid! Decided to eat a small muffin and add salt to my water and it has me feeling a little better.
I didn’t get a chance to mow the back yard either. It’s large and I was just too tired after everything else. Supposed to thunderstorm this afternoon, all night and tomorrow so won’t probably get to it for a few days. At least I’ll be able to recover from the weeding today by then. Already feel it in my legs and back 🤣
Hope everyone has a great day!4 -
Username: Metubal
Weigh in week: August Week 2
Weigh in day: Monday
Previous Weight: 167.2
Today's weight: 165.5
My goal is to reverse fatty liver disease. I already reversed diabetes with nutrition. Fatty liver was caused by high sugar levels, and excessive stress eating was the culprit for constantly high blood sugar -for me.
I stopped stress eating when I got diagnosed with diabetes on 3/2/18. Since then I'm finding it more difficult to cope with stress, I have been unable to replace food. On a good note, I'm down 26.7lbs.
For me, one of the most effective tools for weight loss has been no snacking. I used to eat between meals and after 9pm when watching tv. I ate healthy but I did not give my body a break at all, not to mention consuming too many calories.
Water and sleep are very important, too. I stall if I don't drink enough water or get good sleep.
I'll have bloodwork this week to see how my A1C and liver enzymes are doing. I'm also curious about the lipid panel because of the huge amount of fats I'm eating on keto🤤3 -
Username westray16
Weigh in day Monday week 2
Previous weight 195lbs
Today's weight 194lbs
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The past several days (almost the entire week) were really tough. I ate under maintenance calories but barely. And they weren't the healthiest choices.
I like to take a few days off occasionally (while keeping under maintenance) to get a break, but this time I was a bit worried about getting back on the horse.
Well, today I woke up and was back in the zone. Had no issue resisting an unhealthy breakfast (of course, I had studied the menu before getting there and prepped myself mentally to make healthier choices) and got in a great workout at the gym.
One possibility: I normally do cardio for 15 min+ 5+ days a week. I had a heel injury last Monday that meant I switched my exercise to strength and cleaning. Cardio can help surpress appetite. I think not doing true cardio really made it hard to resist things I normally pass on. I did a cardio workout yesterday, and I suspect that seriously contributed to today's success.
The power of cardio, y'all. And for those who aren't cardio fans...it took me three months to get into it. I started with craigo3154's exercises to build strength. Don't rule cardio out just yet!3 -
August 6
Exercise: half mile warm up run, back and biceps, cool down on elliptical
Tracked: Yes
Calories: Yes2 -
...
My goal is to reverse fatty liver disease. I already reversed diabetes with nutrition. Fatty liver was caused by high sugar levels, and excessive stress eating was the culprit for constantly high blood sugar -for me.
I stopped stress eating when I got diagnosed with diabetes on 3/2/18. Since then I'm finding it more difficult to cope with stress, I have been unable to replace food. On a good note, I'm down 26.7lbs.
For me, one of the most effective tools for weight loss has been no snacking. I used to eat between meals and after 9pm when watching tv. I ate healthy but I did not give my body a break at all, not to mention consuming too many calories.
Water and sleep are very important, too. I stall if I don't drink enough water or get good sleep.
I'll have bloodwork this week to see how my A1C and liver enzymes are doing. I'm also curious about the lipid panel because of the huge amount of fats I'm eating on keto🤤
@metubal. Sounds like you are definitely on the right path. The combination of a mostly keto diet and intermittent fasting seems like they work for you. This should be your ticket to reverse the fatty liver disease too.
There is not a "one size fits all" diet. Each person needs to work out a balance that works for them. One fundamental remains: calorie deficit = weight loss over the long term. Working out what is a calorie deficit is the tricky part (as too far under and the body adapts to slow calorie consumption down - which is why a small deficit rather than a large one is preferable).
The other part of the balance is how to structure what and when you eat to maintain the balance. Too often and the opportunity for excess is enhanced. Too little and you may not have the energy for what you want to do. Wrong macro balance (fats, protein, carbs, fibre) and you will be hungry more often or not have energy when you need it.
As a lot of us that have been bought up on a western diet (plentiful high carbohydrate, fibre reduced food, high trans-fat too), it is little wonder so many have diet related health problems. Fibre reduced is easy to over-eat as it does not make you full. Trans-fat makes it difficult for the body to regulate LDL (bad) cholesterol.
Then there is the whole psychological side to food. This could be the subject of a doctoral thesis in it's own right.
I have plenty of information on how the body (and mind) works with food. I did lots of research when starting to lose weight. Happy to share it people ask.
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The past several days (almost the entire week) were really tough. I ate under maintenance calories but barely. And they weren't the healthiest choices.
I like to take a few days off occasionally (while keeping under maintenance) to get a break, but this time I was a bit worried about getting back on the horse.
Well, today I woke up and was back in the zone. Had no issue resisting an unhealthy breakfast (of course, I had studied the menu before getting there and prepped myself mentally to make healthier choices) and got in a great workout at the gym.
One possibility: I normally do cardio for 15 min+ 5+ days a week. I had a heel injury last Monday that meant I switched my exercise to strength and cleaning. Cardio can help surpress appetite. I think not doing true cardio really made it hard to resist things I normally pass on. I did a cardio workout yesterday, and I suspect that seriously contributed to today's success.
The power of cardio, y'all. And for those who aren't cardio fans...it took me three months to get into it. I started with craigo3154's exercises to build strength. Don't rule cardio out just yet!
@eevang. Sounds like you are ready to go.
Cardio has been given a bad rap over the past few years. Strength has been touted as the "way to lose weight" and cardio ages you.
The truth seems to lie in the middle.
Exercise wise, strength/weight training will give the biggest gains/weight loss in the shortest elapsed workout time BUT it really is use it or lose it. To maintain the burn rate you must keep building the strength (and it gets to be a bit of viscous cycle). Also FORM is crucial to avoid injury.
Cardio has the "use or lose" clause as well, but often a lot lower risk for injury. The other benefit of cardio is that the stamina (and recovery) helps you in every day life (like housework, chasing after the kids, enjoying a vacation, etc..). Everything just get easier as there is less effort involved and you know 2 mins later you will be as good to go again.
Best is a mix of both (some cardio, some strength). Get the best of both worlds. But not to excess in either (unless you find you really enjoy one or the other).
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craigo3154 wrote: »...
My goal is to reverse fatty liver disease. I already reversed diabetes with nutrition. Fatty liver was caused by high sugar levels, and excessive stress eating was the culprit for constantly high blood sugar -for me.
I stopped stress eating when I got diagnosed with diabetes on 3/2/18. Since then I'm finding it more difficult to cope with stress, I have been unable to replace food. On a good note, I'm down 26.7lbs.
For me, one of the most effective tools for weight loss has been no snacking. I used to eat between meals and after 9pm when watching tv. I ate healthy but I did not give my body a break at all, not to mention consuming too many calories.
Water and sleep are very important, too. I stall if I don't drink enough water or get good sleep.
I'll have bloodwork this week to see how my A1C and liver enzymes are doing. I'm also curious about the lipid panel because of the huge amount of fats I'm eating on keto🤤
@metubal. Sounds like you are definitely on the right path. The combination of a mostly keto diet and intermittent fasting seems like they work for you. This should be your ticket to reverse the fatty liver disease too.
There is not a "one size fits all" diet. Each person needs to work out a balance that works for them. One fundamental remains: calorie deficit = weight loss over the long term. Working out what is a calorie deficit is the tricky part (as too far under and the body adapts to slow calorie consumption down - which is why a small deficit rather than a large one is preferable).
The other part of the balance is how to structure what and when you eat to maintain the balance. Too often and the opportunity for excess is enhanced. Too little and you may not have the energy for what you want to do. Wrong macro balance (fats, protein, carbs, fibre) and you will be hungry more often or not have energy when you need it.
As a lot of us that have been bought up on a western diet (plentiful high carbohydrate, fibre reduced food, high trans-fat too), it is little wonder so many have diet related health problems. Fibre reduced is easy to over-eat as it does not make you full. Trans-fat makes it difficult for the body to regulate LDL (bad) cholesterol.
Then there is the whole psychological side to food. This could be the subject of a doctoral thesis in it's own right.
I have plenty of information on how the body (and mind) works with food. I did lots of research when starting to lose weight. Happy to share it people ask.
You are a wealth of information, @craigo3154. Thank you for all you share with us.
I was born and raised in Turkey. I ate real food and never knew about the standard Western diet until I moved to USA 13 years ago. I remember that a few fast food chains opened in late 90s but they were never part of our diet. We did not have a cereal aisle, either! Another big change for me was lack of daily physical activity here. I moved from a big city where I walked a lot and used public transportation, to a small town where I became a slave to my car. Between nutrition and lack of walking, I gained 30 lbs in a few years. Then my son got sick and I gained another 50. And lost my health. Now it's time to gain it back!1 -
Hanging around 374 last few days. Been tracking everything and getting my walks in. Oh this stubborn game we play (my fat and i)
She's coming off weather she likes it or not.
Shouldn't have any problems losing at my size. Gonna have to reevaluate what I'm eating (which is good food) and make sure I'm using the scale2 -
user ID: brunchowl
Weigh in day: Monday
Last week: 164.4
Today: 163.62 -
August 7
Exercised?: Yes. 4km walk at lunch.
Calories?: Yes
Tracked?: Yes
Travelled to Sydney. Short on sleep so early night.
Walked at lunch. Windy in Sydney today.
Daily Strength challenge
"Challenge for August 07 is squats (no weight - air squat - http://www.12minuteathlete.com/how-to-do-a-proper-air-squat/).
You can do assisted squats (using a table or bench top to take weight off the knees if it is too much)."
3 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
- Third set of 50% of the number you did in the first set (half)
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LesIckaBod
August Week 2
Previous Week: 179.8
Current Week: 181.9
Lesson of the week: weight loss isn't linear.
Last week's weigh in was about 1 lb under my week's average, and now I'm up a little after being up and out very late the night before my weigh-in. Hopefully this can come back down pretty easily, but we're starting our 1200 mile odyssey home this morning. Here's for staying on plan in the car! 2 -
Username: sara41164
Weigh in day: Monday ( I’m a day late)
Beginning weight: 156.3 lbs
Previous week: 153.4 lbs
This week: 153.4 lbs
This last week has been rough as far as eating goes. Every time I go to my moms she cooks a huge dinner and none of it is stuff I should be eating. She’s country and she obviously don’t comprehend when I tell her I’m trying to loose weight. She always makes cookies, cupcakes or fudge and sends them home with me for the kids and husband. I can’t have that kind of stuff in the house, it’s to hard right now as I’m just starting back on this healthy thing. Here’s to a better week ahead. Schools going to start for the kids Thursday so maybe that will help me get back to my exercise and eating better. 🤞🏻3 -
Hanging around 374 last few days. Been tracking everything and getting my walks in. Oh this stubborn game we play (my fat and i)
She's coming off weather she likes it or not.
Shouldn't have any problems losing at my size. Gonna have to reevaluate what I'm eating (which is good food) and make sure I'm using the scale
The same thing happened to me when I started. I lost weight pretty consistently for the first few weeks, then suddenly stalled out and kept losing the same few pounds over and over again, even though I was definitely eating at a deficit. I started weighting everything on a food scale so my food log was more accurate, had faith in the process and stuck with it. After a couple of weeks, the weight started coming off again and I feel like I've made up for that couple week stall, but it was incredible frustrating to know I should losing weight and not seeing the results. There's a great thread about why weight loss isn't linear that I found really helpful in keeping me motivated.3 -
Thanks. Gonna read it1
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Hanging around 374 last few days. Been tracking everything and getting my walks in. Oh this stubborn game we play (my fat and i)
She's coming off weather she likes it or not.
Shouldn't have any problems losing at my size. Gonna have to reevaluate what I'm eating (which is good food) and make sure I'm using the scale
@grebber1. Weight is not the ideal measure of effectiveness of what you are doing. Size (chest, waist, hips) are far better to track results. Size seems to move consistently where as weight goes in plateaus and wooshes.
The thread mentioned by @bootssowhite. has a lot of good information in it.
Essentially, water is the biggest contributor to weight fluctuations. As fat is consumed in the fat cells, a portion is replaced with water. The cells hang onto this water for a while (in case is it needed and helps with cell hydration). Once it is apparent the volume of water is not required in the fat cell, it is finally released flushed from the body (via, exhalation, perspiration, urination).
The main focus is to continue to do the right things (eat a calorie deficit, get enough sleep, do some regular activity) and the weight will finally shift.
You should experiment slowly with the types of food you are eating and your response to that food. For me, high protein, moderate fat, low carb works well. For my wife, high fat, moderate protein, very low carb is her best combination. Others work better on lower fat, moderate protein, higher unprocessed carbohydrate.
One common thing is seems to be processed carbohydrate (sugar, wheat flour, corn syrup, etc...) are VERY calorie dense and low on satiety (making you feel full). Limit these and you tend to eat less calories in a sitting.
Also trans fats (frying in oil) also tends to be bad for LDL cholesterol management. Most natural fats (saturated and unsaturated, mono- and poly-) seem to be fine. Fat is not metabolised directly into fat in the blood stream (contrary to 1970's thinking that mad fat the "bad guy" for so long).
Stick with it. Track and regularly review results. You will find what mix works for you.
Slow and steady wins this race long term (although weight will tend to stair-step).
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August 7
Exercise:yes
Tracking:Yes
Calories:Above limit1 -
Was horrible today... two beers... a greasy meaty sandwich... kettle chips... two margaritas... I can't even guess how many calories it was. The only saving grace was this is all I ate/drank today besides water... But between the yard work yesterday... and today I installed some hardwood floors... and i also swing danced for a good 40 minutes to an hour... so i HOPE i broke even on calories in calories out today
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Username: caitlynns727
Week: 2
Weigh-in Day: Wednesday
Previous Weight: 182.3
Current Weight: 180.83 -
August 8
Exercised?: Yes. 10+km walk before dinner (Opera house).
Calories?: Yes
Tracked?: Yes
Long walk before dinner.
Visiting a friend for dinner tomorrow night.
Daily Strength challenge
Challenge for August 08 is sit-ups or crunches (abs day - be sure to use a mat or towel for cushioning - )
2 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 50% of the number you did in the first set (half)
The reason for only 2 sets for this exercise is that it ideally should be balanced with back strengthening exercises (which plank variants provide).
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WishfulThinning18 wrote: »Was horrible today... two beers... a greasy meaty sandwich... kettle chips... two margaritas... I can't even guess how many calories it was. The only saving grace was this is all I ate/drank today besides water... But between the yard work yesterday... and today I installed some hardwood floors... and i also swing danced for a good 40 minutes to an hour... so i HOPE i broke even on calories in calories out today
@WishfulThinning18. If that is *ALL* you ate/drank, you are probably under calorie budget for the day. The only non-calorie bomb in there is probably the fillings of the meaty sandwich (protein tends NOT to be calorie dense for how much it fills you up).
Track it anyway (use MFP to best guess the actual calorie count). This will show you where the calories (and macros) really are for what you ate. This is so you can try choose a little better next time (or at least stop at one margaritas instead of two
).
Tomorrow is a new day and just try to make it a good day. (Do not try to make up for today).
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Buying a Peloton bike today. Pretty exciting1
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Buying a Peloton bike today. Pretty exciting
@grebber1. Not to dissuade you from something that will help BUT be sure it is what you will use going forward. A Peleton bike will help with raising daily activity, but only if you commit to use it.
I have seen too many people have home exercise equipment they seldom use after month or two. (My wife has a VERY good treadmill that has not been used in over 3 years - We sold the exercise bike over 2 years ago (also seldom used) - My wife's bike has been ridden no more than a dozen times (my mountain bike was ridden consistently may years ago, but I have not ridden it in recent years)).
Do you have any exercise equipment that you currently use? Do you have a committed schedule to use the Peloton bike beyond the next month?
Also do not believe the kCal burn numbers from exercise equipment. They are regularly over-estimate calories burned (often considerably). As you get better at something, you become more efficient and the burn per minute drops even further. The only reliable burn measurement is a VO2 max (which relies on measuring the total oxygen used and CO2 exhaled in a given period). VO2 max is really only performed in laboratory conditions.
Lastly. Exercise (especially cardio), is only a minor calorie burn within a day. For example, my 85 minutes 10.5km walk yesterday is estimated to burn 700 kCal (Yes, I walk a consistent average of 4.5mph - average walking pace is 3.1mph). My daily kCal usage (TDEE) if I do NOTHING (ie. stay in bed) is 2000kCal. Regulating your diet will do FAR more than any exercise (or equipment). As the saying goes: "You cannot out-exercise a bad diet".
(btw, 1lb of fat is roughly 3500 kCal - ie. you need to burn 3500 kCal MORE than you consume to lose approximately 1lb of fat - This is 2-3 DAYS food for most people.)
Find an exercise or activity that you are happy to do. One you look forward to. That is the one you should pursue. If the Peloton bike is it, then use it and enjoy it.
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Username: eevang
Weigh-in week: Week 2
Weigh-in day: Monday
Previous week's weight: 167.6
Current weight: 167.4
Not a dramatic loss, but I had some tough days with regards to willpower lately. I've been back on track for three days now and feel really good again. I am confident I'll see a bigger loss next week.
I'm feeling very committed. 161 was my weight at the beginning of my second year of college. 151 was the beginning of college. I've got some fun goals to work towards.3 -
Username: inshapeCK
Week: 2
Weigh-in Day: Wednesday
Previous Weight: 145.0
Current Weight: 146.1
Not surprised that I am up 1.1 pounds as I was down 1.8 pounds last week
and last night we had company for dinner and they didn't arrive until after 7pm so we ate dinner late
and dinner was Caesar salad, bought lasagna with extra cheese, garlic toast, and vanilla cake
plus I was already up a pound the day before my weigh in so it wasn't looking good for me.
Anyway, I will not let this derail me. Back at it tomorrow working at eating healthy and I will get back down the 1.1 pounds I was up.1
https://www.youtube.com/watch?v=6kALZikXxLc
https://www.youtube.com/watch?v=AzqLFXKOC8Q
This discussion has been closed.