What is your daily routine??
smptd7
Posts: 13 Member
From morning to night, what are some keys to losing weight and keeping it off?
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Replies
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To lose weight, a sustained calorie deficit. To maintain weight, calorie balance over time.18
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I get up in the morning and log my food for the whole day in my food diary. It helps me make choices that fit my goals.
I usually try to walk briskly 30 minutes to 1 hour in the morning. It helps me to get to my step goal for the day if I walk at least half of it in the morning. I sit a lot less than I used to because of the step goal. I increased my goal gradually.
I try to eat at set times about every 3-5 hours. I drink water with each meal and whenever I am thirsty.
I try to go to bed at the same time every night and wake up at the same time every night to help me get enough sleep. If I can't sleep I don't turn on the computer or tv or start doing chores. I can read and try to go back to sleep asap. I've struggled with not getting enough sleep and it really impacts my activity level and eating.14 -
kommodevaran wrote: »To lose weight, a sustained calorie deficit. To maintain weight, calorie balance over time.
^^^ 100% this. Figure out what pitfalls and hurdles you have that keep you from hitting your deficit on a consistent basis and work to avoid them or actively remove them.
Some things that help me:
- Pre-logging; every night, without fail I go in and log the food I know I'll eat the next day. If you try to do this and find you have no clue what you're going to eat the next day, start putting some forethought into it. I'm generally really consistent with food until dinner, at this very least it will prompt a question of "hey, what do you want to do for dinner tomorrow?" to my wife and we'll make a plan.
- laying out workout clothes; I learned quickly the best time for my daily routine for me to workout was to get up early and knock it out first thing in the morning. This isn't for everyone but it made a big difference in my consistency to start laying out my pre-workout and my workout clothes to make it as easy as possible for me to go from comfortable under the covers to lifting in my basement.
- Keep the scales in view; when we first got both our food scale and person scale my wife wanted to have them live in a cabinet or closet and I would forget to use them both. When I decided to start weighing myself daily for trends I found a spot I could store the scale in plain view in our bathroom without it being in the way and it upped the consistency of my weighing considerably. Similarly with the food scale, the last time we rearranged things in the kitchen we allowed for a designated spot for the scale to live on the counter by our primary food-prep area which greatly helped foster the habit of weighing portions.
- Home gym; When I decided to start weight lifting I thought about getting a gym membership, we have a few around where we live that would be convenient. However, I know myself well enough to say that leaving the house, driving somewhere, and dealing with other people wouldn't be preferable compared to getting a setup at home. Financially, this was doable for us and I've accumulated a pretty decent array of equipment over time. No fees, no sharing equipment, and I can workout whenever I choose.
- Sleep; like @lounmoun mentioned, sufficient, quality sleep is criminally underrated in terms of how it impacts impulse response and resisting temptation. Have a consistent routine and practice positive sleep practices.9 -
The biggest key for me is to really not think about it any more than is necessary. Weight loss is part of my life it is not my life. Even though it will take quite a bit of time this is a chapter. You may not find a balance immediately. You may have to experiment. You have to keep your hunger under control and be kind to yourself by making the things you love to eat fit in your day or week. It can be done.8
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Morning
-Wake up and get my son ready for school.
-Head to the gym most days
-Run errands
-Back home by 12:00pm to pick up my boy.
Mid Day
-Lunch
-Pick up the house
-Homework
-Weights (dumbells)
Afternoon
-Gym ( Sometimes twice a day or once if I skipped morning)
-Dinner
-Shower
-Night school
For the most part anyways.
Having a gym buddy helps me a ton. I go with my sister in the afternoon and we meet our uncle and cousin who push us like no other.
My hyrdoflask is my best friend, we go everywhere together.6 -
5:45am wake up
7:30am eat oatmeal smoothie with protein powder
12:30pm exercise for an hour
1:30pm eat lunch
6pm eat dinner
that's about it? on weekends i like to go hiking so my calorie deficit is bigger and i can eat more.3 -
I work M-F typical office hours. I work out in the evenings after work before or after making dinner. Then I play with my 2 year old. Sorry that's not very helpful lol.0
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The thing I do routinely that helps me is keeping a google doc of what I have in the house to eat and the meals I plan to eat for the next three days or so. I don't have to screw around with deciding what to eat when I am hungry, and can always see if I have the ingredients for what I want to be eating, and what I need to grab from the store (and nothing more) if I am missing anything. I think this beyond any scheduling or working out is the biggest part of my routine that contributes to adherence to my eating regimen, which is what counts for weight control.5
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I'm not sure how someone else's daily routine can help you stay at a deficit, but here goes.
I don't have an hourly routine because I sleep at random times but here's an example:
Wake up around 2pm. Have protein mousse for breakfast, go to the gym where I burn 300cals for an hour on the treadmill. Have lunch around 4 hours after breakfast, have dinner around 4 hours after lunch and eat around 250cals before bed and go to bed. Apart from the 300cals on the treadmill I sit for the rest of the day. Dinner is my biggest meal and I always have dessert with it (usually icecream). I eat 1500cals total to lose at 0.5lbs per week.
Typically:
Breakfast 250cals
Lunch 300cals
Dinner 700 cals (200 of which dessert)
Before bed 250cals
I prelog my food from the day before.
I never leave the meal planning for until I get hungry.
I weigh all my food on a digital kitchen scale and I log it using only the entries from the database after I've checked they are correct.
And then I battle everyday (for the last 3 years) with my desire to eat 2500cals... Sucks!
I've mostly maintained for the last year due to my struggles to stay at a deficit.
I've written all of the above under the assumption that you know that to lose weight you need to eat less calories on average than your body burns.
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Typically on a weekday, I wake up between 5:30 am - 6:15 am as I don't have an alarm. I get up and weigh myself and change into workout clothes which have been prepared the night before and then walk briskly until 7:15 am. From here it is waking up my daughter, breakfast and preparing for the day ahead. My day consists of household chores, study and being a taxi for my daughter.
Lunch is anywhere between 12 pm and 1 pm depending on my uni times.
Afternoon tea is around 4 pm and tea between 6 pm and 7 pm depending on my daughters work hours. I will have dessert about an hour after tea.
Bed is around 10 pm and I either pre-log my next day around this time and if not first thing in the morning.
On the weekends I will normally walk for at least 2 hours because I don't have to worry about getting a child to school so have more flexibility. Saturday night is normally a takeaway night too so this gives me those extra calories.
What of these has helped with weight loss and maintenance?
The biggest ones are:
1. Prelogging the food intake for the day before I have eaten.
2. Making sure my workout clothes are ready to go and walking first thing in the morning. If I skip this it becomes hard to motivate myself later on in the day.
3. Allowing that takeaway meal once a week, but budgeting the calories for it.
4. Having dessert every day. I then feel that I am not missing out, or that certain foods are off limits. I just make sure I have the calories to do this which is easy to manage with prelogging.
5. Weighing daily which has helped keep me accountable and understand my body and normal fluctuations.
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I eat breakfast around 10 am. I have a latte before then which has lots of whole milk, along with the caffeine it's an appetite suppressant. That works for me personally because I don't have much of an appetite to begin with in the mornings. So that holds me over until a very late breakfast of high protein Greek yogurt, which is filling. Then I skip lunch. Small afternoon snack, and a big satisfying dinner.
Will that formula work for you? Nope. But it's great for me because it makes it so I never feel very hungry. It hits my macros with foods I enjoy.
Know how I figured that out? I logged everything I ate. I don't need an app's permission to eat (meaning some days I go over my calories), but I log everything. The act of logging make me more aware. Over time, I started noticing patterns. Eventually I knew how to eat in a way I can be satisfied with, given my own personal tastes and lifestyle and everything.
Good luck in your journey.
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1) Weigh myself daily when I get up.
2) Exercise daily; currently rowing for me.
3) Log everything I eat and stay below my net cal limit and near my high protein & low fat macro goals every day.
That's all I did to lose 46# over the past 30 months; 36# in the 1st 18 months and 10# in the last 12.
Was theoretically in maintenance the last 12 months but still lost 10# nonetheless.2 -
Attend uni.
Work.
Do carer stuff whenever I've got a second.
Try to fit some running or walking in.
Go into carer role after work.
Do homework.
Occasionally fit in some indoor cycling.
Grab some sleep.0 -
kommodevaran wrote: »To lose weight, a sustained calorie deficit. To maintain weight, calorie balance over time.
Yep.
CI = CO ... maintain.
CI > CO ... gain.
CI < CO ... lose.3 -
My daily routine is as follows. I work nights so my day starts a little past noon.
Wake up at the same time always which is 2pm.
Do cardio for about 40 minutes 5 days a week as soon as i wake up. I also do body exercises if i feel up to it.
Eat breakfast/lunch at about 5pm and never later than 6pm. (Fasting till 6am the next day.)
Work happens.
Meanwhile im drinking at least a gallon of water while at work.
I get home at 6am and have yogurt before bed.
I am an NPC
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5 - 5.20 Wake up (depending on what I need to do in the morning)
5.20 - 6 Get ready for the day (pack my lunch etc.)
6-6.30 Walk the dog for 30 minutes
6.45/7 - 3 Work (8.30/9 Breakfast; 11.30/12 Lunch)
3.30-5/6 Walk the dog
6-8.30/9 Play on the computer, watch shows/movies etc.
9 Walk the dog a final time
9.30 Bed time
Lather, rinse, repeat. Holy crap, I'm an NPC, too
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I'm a boredom eater, so I try to keep my days as full as possible, and preferably not hang out at home where the free food is
At the moment I'm in a planned hiatus between finishing a course and getting a new job, so a typical day might look like:
5am SHUT UP CAT SHUT UP SHUT UP fine OK feed cat
5-6am Lie in a daze failing to get back to sleep
6am Weigh in, followed by fruit with vanilla Skyr: the breakfast of champions. Tea or matcha for essential caffeination.
7.15am Walk to train station
8am Get into town, walk uphill to gym
9am First gym class
10am COFFEE (My calorie goal is 70 kcal lower than the MFP recommendation to account for a daily coffee. Because coffee is life and I never want to find myself thinking it's a good idea to swap it out for something.) Read in cafe for a bit.
Midday Second gym class, followed by shower and portable snack (eg cereal bar, banana)
1.30pm Walk downhill to train station, just miss train, swear
2.30pm Home. Feed cat, have lunch, do chores.
3.30pm Aaaah, finally I can have a nice sit down. Ooh, is it afternoon snack time already? Faff about on internet, read, etc
5.30pm Dinnertime!
Evening: Feed cat, faff about while he sits on my lap and purrs, consume 50% of my exercise calories in chocolate and cookies
9pm Sleeeee......
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6:00 - Wake up and hush the puppy, go back to sleep
7:00 - Roll out of bed, feed puppy, swear cause he's peed on the floor again even though the door is open RIGHT THERE
7:05 - Make lunch and pack breakfast
7:30 - Leave house for work
8:00 - Get to work, have a cup of tea
9:30-10:30 - Eat breakfast at desk, probably get another cup of tea
12:00-12:30 - Go outside and eat lunch
15:00 - Coffee
16:00 - Leave the office
16:30 - Collapse on the sofa
17:00 - Feed puppy, then take him out for a walk
18:30 - Start making dinner
19:00-19:30 - Eat dinner followed by, guess what: tea
21:00 - Get puppy down, lay in bed
22:00 - Sleep
24:00-1:30 - Get woken up by the puppy wanting to pee
3:30-5:30 - As above2 -
My routine is i have a cup of tea at around 9:30 am and my first meal is at 12. I save most of my calories for night time because that's when I like to eat most and this has helped me keep my calories in check and lose weight1
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Work a desk job 08:00 - 16:30 & like several others, I work out before work because otherwise I'm too busy or lazy (excuses just too easy later in the day). Workout clothes are always ready night before, since hubby works 2nd shift, and I don't want to wake him. Try every day to have net calories green (positive) & drink min. 12c water.
Typical weekday:
5:30 alarm rings / hit snooze / finally up & dress at 5:45
6:00 - 7:00 either walk dog or workout in basement (weight machine, hand weights, stretches) ~ I aim for workouts 5-6 days per week, and always fit in a rest day but never more than two per week
7:00 feed pets, clean litter box & eat breakfast ~ I HAVE to eat to start my day, been this way > 50 years
7:45 - 16:45 commute & work: prelog usual mid-morning & afternoon snacks & lunch, add planned dinner (usually cooked at home) ~ I like knowing what net calories I'm dealing with for day, plus if I have wiggle room
16:45 - 22:00 errands on way home, such as grocery shop or post office / cook dinner or eat leftovers / evening commitments or household chores / maybe watch TV or read
21:00 unplug ~ no internet! otherwise I don't wind down for sleep
22:00 bedtime routine (brush teeth, floss, etc.)
22:15 alarm verified, in bed & TV off
I love to analyze my food diary ~ I've learned lots from it! CI < CO really works.1 -
Maintain a calorie deficit over weeks and months. How you do that is entirely up to you.1
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5:30am - Wake up, report straight to coffee maker (black coffee FTW!)
5:45am - shower/get ready for work
6:30am - pack and pre-log lunch and snacks
7:00am-3:30pm - work; lunch 11am, light snacks as needed; try to walk for 30 min at lunch
3:30-4:30 - errands/commute home, light snack before gym if needed
4:30-6:30pm - gym and dog walking (if no gym, then longer walk!)
6:30 -9:30pm - dinner, shower, chores/chill time
9:30pm - bed
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4:00 - Wake up, feed cat, get ready for gym
4:30-5:30 gym time (weights or cardio/weights)
5:45 - make sure daughter and wife are up and moving, cook breakfast for them (I do IF so no breakfast for me)
6:15 - dial into office and clear emails, set up work for the day
6:40 - take daughter to meet school bus
7:00 - 16:00 work (from home 90% of the time), eat lunch around noon
16:15 - pick up daughter
17:00 - cook dinner (split duties with the BH)
18:00 - 21:00 chores, honey-does, etc
21:15 - asleep2 -
3:00AM -- Wake up, make coffee, and work my second (from-home) job, often still in bed.
6:30-6:45AM -- Shower, dress, feed cats, go through morning stuff with my son, etc.
7:20AM(ish) -- make more coffee to bring to work, eat breakfast.
7:40AM -- leave for main job (academic secretary).
12:00PM -- lunch. Usually I go home and have leftovers or something simple like a sandwich and salad; sometimes I swing by McDonald's or Subway; occasionally I'll go somewhere nice with a friend (today I went out for sushi, actually).
1:00PM -- back at work, typey typey typey.
5:00PM -- swing by the store if it's a grocery day or we're out of something, stopping by my third job first if it's a Tuesday.
5:15-6:00PM -- home to relax and hang out with my kid for a while, watch some TV, sometimes with bonus wine or cocktails.
6:30PM(ish) -- cook and eat dinner, which could be anything from a frozen convenience meal plus salad to an elaborate meal I prepped for two days, depending on my energy levels and time.
7:30PM(ish) -- check in with my second job; finish up anything I didn't do that morning, plan the next day's work.
8:30PM -- check kiddo's homework, laundry, etc.; feed the cats and clean the kitchen; make sure tomorrow's alarms are set.
9:00PM -- reading time in bed, AKA my favorite part of the day. I sometimes include snacks.
11:00PM-1:00AM -- if I'm lucky, I I fall asleep somewhere around here!
My best "health" habits are pretty simple. After my morning coffee I drink water all day at work and home. I make sure every meal includes either a fruit, multiple vegetables, or both. I mostly eat lean proteins and I keep an eye on my portions. When I was logging/losing I did the same things, except I pre-logged my food a few days in advance and prepared it to the portion sizes I'd pre-selected.0 -
3:45 - Out of bed, get dressed/ablutions, go to gym
4:30 to 6:00 - gym workout, shower at gym, get ready for work
7:00 - Work. Make and drink black coffee. Log all food for the day.
9:00 - Walk on my morning break.
9:30 - Breakfast. Plain greek yogurt mixed with protein powder and berries.
12:00 - Walk on lunch break.
1:00 - Eat lunch at desk.
2:00 - Walk on afternoon break
2:30 - Protein bar and Monster Ultra Zero
3:30 - Leave work and head back to gym to finish workout
5:30ish - Pick up son from whatever sport
6:00 - Make dinner
6:30 - Eat dinner
7:30 - Pack gym bag, lay out gym and work clothes, pack breakfast/lunch/snack for the next day
7:45 - Bed, read until tired. Usually asleep by 9:00 at the latest.
ETA: Not sure what happened to make the post epically long.
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OK well my ACTUAL routine on a regular day.
6.30 Get up, put on laid out workout clothes, hit go on prepped coffee pot, feed cats, ablutions. Drink coffee, eat light breakfast, probably yoghurt and fruit
8.00 Let chickens out and feed them and the goats and the outdoor cat, get my junk together and head to the gym or trail
8.30-10 Workout of some kind, snack
10-12 Run errands if needed, go home and shower, get to my desk and assess what's in store
Some time between 12.30 and 1.30 I'll have lunch, and go back to work
4.30-5.30 quittin' time. Have a snack or a cup of tea, play some playstation if I'm on top of cleaning, or do the cat boxes or empty the dishwasher, house stuff
Currently 6.30 (sunset-ish) Feed everything, put chickens to bed, feed self. Other housey stuff and in bed with a book by 8.30-9 and read till 10.30, lights out, snoozage.
Two weeknights I bail at 6pm and drive an hour to skate three hours then head home and fall into bed and try to get up as close to 6.30 as possible. I'll pack a sandwich and some veggies and fruit and eat in the car those nights, or hit Subway.0 -
I've been on maintenance now for several years. I don't really have a set routine. In terms of weight, the only thing that really matters is making sure I stay within my calorie goals over time. (The occasional holiday splurge is OK.) Everything else is irrelevant.
In terms of fitness, I make sure I'm actively exercising every day. In the past, if I skipped a day I tended to get out of the habit and start slacking off, start skipping more and more days. So I don't take rest days anymore. If I need a break, I just do something non-strenuous, like dog walking. Now that I think of it, I haven't missed a day of activity in over a year now. I haven't been sick in that time period, either. I wonder if the two are related or if it's just coincidence...2 -
I was going to write out my schedule but really I don't see how that is going to help you. What I do over the course of my day to help maintain a calorie deficit is probably more helpful.
- Plan my food and exercise ahead where possible - I don't always stick to it but I stick to it more often than I don't
- Increase NEAT by spending less time sitting and more time moving, I do this by taking parcels up to other floors at work, getting up from my desk to get water, doing squats in the bathroom, spending less time on the sofa at home.
- Try to buy only the food I have factored into my planned food for the week and avoid buying foods that I have a hard time controlling intake of.
- Tracking non scale goals so I don't obsess when the scale isn't moving (things like steps, sleep, hydration, protein intake, exercise)
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The key for me was logging everything I ate, staying consistently at calorie deficit and moving a bit more than I used to. Losing weight really is as simple as taking in less calories than we burn. And being patient, because it takes far longer than we think.1
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Wake up
Gym
Work
Home
Repeat0
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