January 3 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?
2
Replies
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Tracking of caloric intake and caloric output should be done contemporaneously...Right Now!
If you wait until the end of the day to track your calories, you are fooling yourself and missing out on critical feedback. When you use the MFP app to record your calories as you consume them, you will be much more thoughtful about what you put into your body. In addition, if you choose to go a little heavy at breakfast or lunch, you will have that information in time to make adjustments for later in the day. For example: If you discover that you only have 350 calories left for your evening meal, you can make good choices to both eat lightly and/or do some evening exercise.
Whether or not you choose to 'eat back' some or all of the exercise calories that you 'earn' is up to you. The UAC has no rules about how you choose to spend or use your exercise calories.
In fact, our teammates vary considerably in how they treat their exercise calories.
If you have been with the UAC for awhile, please share your own personal choices in how you treat exercise calories.
Personally, I am encouraged to do more exercise when I know that it gives me an increase above my base caloric limit of 2000 calories per day.
Rick
11 -
Date: January 3
Exercised?: Yes - a 60min walk/jog. Nearly killed me in the heat!
Calories?: Yes - under target, due to exercise calories.
Tracked?: Yes - everything tracked.
I try not to use my exercise calories most days. Today i used half of them just so i could enjoy a nice serve of pasta for dinner (my weakness!). Worth it
9 -
Exercise - 16k run (long repeats)
Calories - yes
Tracked - yes
I am in maintenance so usually try to stay 100-200 calories down every day just for safety but eat back all my exercise calories.8 -
Calories ... as I mentioned in another post, I pre-track calories for the day in the morning. While occasionally I have to go back and make changes, this doesn't happen often. I find it very helpful because when I am really hungry or tired and stand in the kitchen asking myself 'what do I want to eat?", I rarely make good choices.
Re exercise calories ... MFP has me on a fairly low calorie allotment and I expend 400-600 exercuse calories a day. If I don't eat back some, my net calories are way too low. Typically, I eat back 50-60% and have been able to maintain a fairly consistent average of 1.5 pound loss per week for the last 6 months.
My first step when I reach the lower end of my maintenance range (2 pounds to go), I will start by eating back all exercise calories and then start adding more food to find my maintenance calorie levrl.12 -
Calories> Yes
Exercise> Yes, first thing in the morning.
Tracked> Yes.
I try to do everything including tracking my calories first thing in the morning, I don't know for sure I will be able to keep up with it, but i find it a lot easier to stay in my calories if I put it all out there in the morning and can see where I will be. I basically exercise because to lose weight my calories are very low, and it's one of the only ways i can stay within my calories and still be full.8 -
I have always tracked at the end of the day as my weekday breakfast and lunch are almost the same every day, but I can see the benefits of tracKing as you go. I more often than not break into my exercise calories but do find the more exercise I do the less I eat
Exercise yes, 10 min quigong, 30 min yoga, 120 min cleaning, 40 min walk at dusk which was really pretty with the Christmas lights still on and the blackbirds warning
Tracking yes
Calories yes10 -
Exercise - Yes. 55 min brisk walk.
Calories - Yes. Under
Tracked - Yes
Pass day so far: 0
Exercise calories give me some leaway. Today for example I was offered mini chocolates and I didn't hesitate to have two pieces. I had prelogged my food without exercise calories so I knew I had a bit of a margin. Also if I am particularly hungry I'll eat them back otherwise it does in the 'bank' to be used on Sundays.8 -
January 3:
Exercise: Yes. Dragged out the stationary bike and cycled for 25 minutes.
Calories: Yes.
Tracked: Yes.
Pre-logged most of my food so knew early on what kind of leeway I had. Found myself standing in my kitchen after dinner, wanting something sweet so went with an Options hot chocolate for 40 calories which was much more filling than any kind of snack would have been.
Pass days so far: 110 -
Exercise. Low intensity hit and run walk for 1hr 15 mins. 450 calories. 7 miles.
Calories reached as set.
Tracked. All done.10 -
I think I have turned the corner on this illness I actually managed a 1.5 mile walk this afternoon - nowhere near my usual mileage but a start none the less, not feeling 100% more like 90% but so relieved to have the worse behind me
3 x Yes11 -
Jan 3
Exercise: walking around school
Calories: under by 180
Tracked: yes10 -
Exercise: 1 hour of Upper Body Strength Training and 30 mins of Hiit targeting Abs.
Calorie budget: Met. Also met my macro goals.
Tracked Intake: Yes, in the moment today.8 -
Tracking yes
Calories yes (as was mentioned earlier by @RangerRickL after tracking my breakfast and lunch I knew my dinner needed to be light)
Exercise just about yes including a small workout not usually part of my routine... Took my usually very confident nearly 3 year old to a soft play centre she'd not been to before - cue me having to climb in and up and around after her when she got stuck. The only way out was over a netting bridge, through a tunnel and down a steep slide and I had to pretend not to be scared! I could see her point about needing help though!
8 -
Yes x 3.
Tired, but good day. Sun, Tues and Thurs are always challenging since on those days I row for 20.min, do a solid hour of weight training and then put on an hour on the horse in the afternoon.
Winters in Central Indiana tend to be very grey. Today we had SUNSHINE, for which I am very grateful. The sun makes everything better. Best news .... we are supposed to have TWO MORE DAYS like today, only warmer 9 -
Waaah didn't do any exercise today! 😢 Stayed on calories and tracked though.7
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Yes x39
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Exercise- Yes, 60 minute Hi/lo aerobics class at gym.
Calories- Yes, way under by about 300 and didn’t eat back any exercise calories. My appetite is going to come back with a vengeance any day now.
Tracking- Yes, normally I might miss the spoonfuls and nibbles while cooking but this challenge is making me very aware of every bite.10 -
This accountability to staying within my calorie allowance is really causing me to think ahead with meals !8
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Yes x 3 for today.
@RangerRickL, I am a WW member and for the last several months of 2018, I was double tracking both points and calories. Since the New Year I’m just doing point counting because I now have a much clearer understanding of what I should be eating and for me points are so much easier. Double tracking is very time consuming because I cook so much from scratch. For me there is no difference as long as I stay within my points. However, this is your group and I wanted to be transparent. I want to stay in UAC but will totally understand if you feel I should leave. Just let me know! 😊
To answer the question. I like to work out so I can eat more food!! 😁8 -
Did I exercise for at least 20 minutes? Recumbent bike, 20 minutes, 6 miles
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.7 -
Tracking of caloric intake and caloric output should be done contemporaneously...Right Now!
So true! Thanks for the reminder!! I try not to eat the exercise calories because I don't fully trust that I've burned that much.
Bonnie, Nashville TN7 -
Exercise: Yes. 10 mins strength, 70 minute dance class, 15 minute walk, 30 mins interval walking
Calories Under: Yes.
Tracked: Yes
Food: We tend to eat similar things most weeks, so I pre-log my basic food a couple of days ahead, then adjust quantities etc when I weigh food on the day. We mostly cook from scratch, and have the recipes entered in MFP recipe builder for convenience. The recipes can easily be adjusted if I change the ingredients.
Exercise Calories: I log exercises with greatly reduced calorie values as my Fitbit is synced with MFP. I tend not to eat back exercise calories, but I do extra exercise when I want a buffer in case I choose to have some extra treats.9 -
Exercised?: Yes. Cardio in the morning
Calories?: Yes. But was feeling really hungry today
Tracked?: Yes. All water, food and exercise is tracked!9 -
1/3
Exercise? Yes, Leslie Sansone 3 mile walk (45 minutes)
Calories? Under
Tracked? Yes. Have also included the snack I plan to have later this evening.
Typically, I log food as it is consumed, so
is the usual for me; but I acknowledge I also have the luxury of being retired, so my time is my own. I am in maintenance and tend to be on the lean side of an ideal weight range for my height. Accordingly, I eat back most, if not all, earned exercise calories. Often, I'll forgo earned exercise calories for my first 20 minutes of exercise and then consume any earned calories thereafter. The 20 minutes of exercise is my initial cushion. I adjust, up or down, depending on what the measured results are on the scale, as well as what celebrations may be coming up on the calendar! Maintenance requires the same attention as losing. One cannot become complacent simply because the goal was achieved. 7 -
Date: Jan 3
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: Still in process
Pass Day Count: 3rd pass
I am sad to see me at pass #3 so early, however, on the positive side, my calorie intake was less than yesterday! So I am getting there slow and steady.
As for the calorie discussion posted at the beginning, I don't think I would like to eat back my exercise calories since I am trying to lose weight - kinda seems to me that I am defeating my purpose. I do though understand I need to at least net 1200 when everything is completed for the day. But currently, my issue is trying to fix the "blow my calories at dinner" issue I am having. I also have been posting meals into MFP after I eat, and yesterday and tonight's dinner I ate then researched what the calories where. Which caused me to go over, so I think in the future I will look at what is remaining to help with choices. Thank you @RangerRickL for the info in today's post!
Thanks everyone for your feedback and letting me know its ok if I continue my daily postings since I am already disqualified. I am determined to do this and will continue. So thankful for this group : )7 -
Did I exercise for at least 20 minutes? Yes .. Cardio and Circuits
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I log my calories as I go so I have clear and accurate information. This helps me stay on track and adjust if needed. I will sometimes eat my exercise calories if I'm hungry.6 -
1/3
I track each meal as I eat it. As well as exercise as I do it.
Exersized?- yes
Caleries?-yes
Logged?-yes6 -
Welllll, looks like I'm already having to take a PASS DAY.
I've had a mammoth migraine all day, and the only thing I can do is lie in the dark. 10 -
Date: Jan 3
Thanks everyone for your feedback and letting me know its ok if I continue my daily postings since I am already disqualified. I am determined to do this and will continue. So thankful for this group : )
Not disqualified, yet...hang in there! You have to exceed 3 pass days in the month to not achieve Winner's Circle. We need you to continue with us!6 -
January 3, 2019:
EXERCISE: Yes. 30 minute walk on my lunch break at work, then hit the gym after: ran a half mile for warmup, then lifted weights for 35 minutes.
CALORIES: Yes. 2020 target; 2273 consumed - 495 exercise = 1778 net.
TRACKED: Yes. No snacks today, either!
EDIT: Just noticed the question in the thread. I always have to eat back some of my exercise calories because I have found that I end up feeling starving if I don't and that leads to bad snacking decisions. Living in New York means walking around a lot, so I tend to rack up a decent amount of walking calories on work days, even aside from exercise.6
This discussion has been closed.