January 5 sign in
Replies
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Exercise: yes
Tracking : no
Calories : not sure because I didn’t track
Pass day 13 -
Date: January 5
Exercise Tracked In MFP: Treadmill off day, but 20 minutes of activity today
Calories and Water Tracked In MFP: Yes
Within Daily Calorie Range: No
Extra:
Daily Water Goal: No
Pass Day Count: 5
Disqualified but still posting to develop my healthy habits : )
As for today's discussion, counting calories worked for me in the past. It was the only thing that did, once I understood the math behind it. But I don't use the CICO, I need to have a "control/comparison" figure. For example like when you set up a budget, you have planned spending that is compared to actual spending. I also learned there are 3500 calories to a pound.
My control number is my weight multiplied by 10 because I like easy math. I read that to maintain current weight a person needs 11 to 13 calories per pound depending on activity level. That is my maintain current weight calorie number. Then I have a new calorie intake range to lose weight, which will create a deficit, as well as any exercise that day.
For example here is my "calorie formula" I use and I plugged in numbers for the example.
Current Weight= 225
Calories needed to maintain current weight (225x110)= 2,250
Daily Calories Allowed: Range 1200-1400= (1,300)
Calorie Deficit (2250-1300): 950
Plus Calories Burned thru exercise 200
Weekly Calorie Deficit From Food (950x7 days): 6,650
Weekly Calorie Deficit From Exercise (200x5 days): 1,000
Total Weekly Calorie Deficit: 7,650
Divide by 3500 to see pounds lost per week: 2.15 pounds per week
Of course, numbers on a spreadsheet does not mean reality. However, this my how I plan my calorie range to help lose weight. I make adjustments for exercise once I build up miles on the treadmill.
5 -
Planned pass day for Saturday. I was able to do a small Target run and help with some lite house cleaning! Felt great to be outside.5
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Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? No
Did I keep track of everything I ate and drank? Yes
ate too much Pass 6 -
January 5, 2019:
EXERCISE: Yes. 1.5 mile run as a warm up before 35 minutes of weight lifting. Also ended up logging a total of 20,000 steps walking during the day.
CALORIES: Yes, but all that walking helped. 2020 target; 2637 consumed - 920 burned = 1717 net.
TRACKED: Yes, including the beers and the snacks. It wasn't the best day, but I hit my calorie and protein targets and, with some hindsight, also had a great run this morning that I'll be posting on today's update, so there wasn't really any damage in terms of the choices I made to fill the balance.
That said, I'm on track but haven't been perfect in 2019. I especially know I need to drink more water.5 -
3x yes5
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Exercise: Yes
Calories: Yes
Tracking: Yes3 -
1/5
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? ✅
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Jan 4 (posted Jan 5 to Jan 4 thread by accident!)
Yes x 3
2 -
While losing pounds has definitely been an important element in this journey, I also want to focus on general good health, having enough energy to fuel a very active day, and establishing away of eating that I can sustain forever. Having more than just "lose weight " as my goal, changed the options I considered.
What I ended up with is CICO, with around 100 gr of protein, 150 gr of carbs, and 70 gr of fat on average (the exact numbers vary +/- 20 grand or so on a day to day basis). I also avoid processed food, added sugar and starchy carbs, although I don't consider anything "forbidden".
This strategy has been working great. I have never felt better, have lost nearly 50 pounds in the last 5 1/2 months, and am stepping into maitenancy, having reached the upper end of my maintenance range.
The one thing that I really learned is that I had to take the time to really clarify my goals and figure out what works for me. The first couple of months were full of some ups and downs until I could work out the best macro ratio for my body and lifestyle.
@jan110144
All of this is exactly my approach.
Averages for March thru Dec, 2018:
Protein: 95.9 g (a bit higher due to two surgeries and recovery)
Carbs: 226 g
Fats: 94.8g Sat Fat: 23.8g of them
Avg Daily Calories In: 2,088
Avg Daily “Resting” Calories Out: 1617*
Avg Daily “Active” Calories Out: 715*
244 deficit x 306 days = 74,644
74,644/3500 = 21 lbs.
March Avg Wt: 178.8
Dec Avg Wt: 154.8
Lost: 24 lbs Pretty accurate!!!
(I love my Apple Watch & FITIV App!)
I lost 49.5 lbs prior to March 1, for a total 73.5.
I, too, avoid refined sugar, processed foods, white flour & rice. No alcohol. But nothing is off limits.
I want to live the healthiest life possible.
And it’s all a continual work in process, as we tinker & adjust, which actually makes it fun!!2 -
yes to calories and exercise and tracking.1
