Lose 5lbs + in July 2019

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Replies

  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    LisaW57 wrote: »
    dawnbgethealthy wrote: »

    @LisaW57 - So does a 500 calorie deficit mean that you need to burn off at least 500 calories per day? I am very active, but most workouts do not burn that much. When the ice is in the arenas around here I burn a tonne of calories ice skating. I think that it was February or March (or both) with I ended up with a (monthly) deficit of more than 25,000 so should have lost at least 7 pounds but only lost 1.3 pounds. Argh.

    I try to eat 500 calories less than my estimated required calorie intake. I do not add my exercise calories back to that. I have, because MFP and FitBit add them in, and it almost always results in a stall or weight gain. Even with watching the calorie intake like a hawk, the math does not always result in 1 lb per week (500 x 7 = 3500). There are diagnostics that more definitively determine that Basal Metabolic Rate, but I have not done that. I am using calculators and observation. I'm averaging 0.5 lbs/week when I am on target.

    I am not quite getting it. So if your daily intake is supposed to be 1200 calories (for instance) and you eat 1200 calories, do aerobics equaling a 300 calorie burn then the deficit is 300 right? You are not limiting to 700 calories per day to get a deficit of 500. Or are we thinking that eating 1200 calories per day IS the deficit from a normal 1700 per day? On the tracker it always shows how many calories are left over each day, the defict. But getting to 500 would require a great deal of activity to accomplish.
    BTW, my 2 months of burning 25,000 calories each month finally did kick in a month later equaling a 7 pound loss, it just took awhile : - P
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    Female, 5'3", 58 years old
    I will be weighing daily, it keeps me accountable and motivated and shows trends
    Starting weight October 28.18 - 191
    July goal (since I hit 160 3 times in June) is 155
    Ultimate goal 115

    July 01 - 163.1 - Still up from eating ribs in June, I will have to lay off those for at least a few months
    July 02 - 165.6 - !!! that is more than I was at the beginning of June. Hopefully just a blip.
    July 03 - 162.0
    July 04 - 160.8
    July 05 - 162.5 - oh well, 25 more days to hopefully get out of the 160s
    July 06 - 162.5
    July 07 - 162.2
    July 08 - 163.5 - Not sure why or how, but I will stay the course. I have been "good", and I don't feel heavier : - )
    July 09 - 163.2 - Hoping for a woosh this week, staying determined.
    July 10 - 161.0 - I actually was 162.0 at 5am, but went back to bed and lost a pound lol. Not sure which one is right, I usually weigh very early in the morning, but I will take it for now. Seeing the scale move down keeps me motivated.
    July 11 - 160.9 - Flirting with that number again, hit it in May and June, expected to get into the 150s back in April. Really trying hard.
    July 12 - 161.7
    July 13 - 162.5 - Really feeling leaner for the most part this month, but have had quite a bit of stomach bloating over the last few weeks, with nothing but water so I am not really sure what to attribute it to. One glass of water to start the morning and I can blow up like a beach ball, and it is not soft. I have been drinking more than one glass of water starting in February, I get in 2 litres minimum a day now - although I still do not like water at all. I definitely do not like the bloating. Our bodies are made of salt and water, so it doesn't really make sense.
    July 14 - 162.7
    July 15 - 163.4 - Dang
    July 17 - 161.9

    Running loss/gain: Loss 1.2
  • syreina
    syreina Posts: 548 Member
    I'm aware that I ate way too much on Sunday and my results were in.

    From Previous Post:
    Our local gym is having a cardio challenge so we are trying to go to the gym everyday in July.
    My cardio consists of body-weight exercises, bike and elliptical.
    We changed our workout time from 9pm to 5:30am. I'm curious as to how this will reflect on my weight. At the same time, I'm working on getting 7 hrs of sleep by going to bed at 9pm. So far, I've been able to be asleep by 10pm so it's a work in progress.
    Cardio Days Completed: 12 out of 31

    MFP Starting Weight: 140 lbs - February 2011
    Current Starting Weight: 147 lbs - November 2017
    July Starting Weight: 136.4 lbs
    July Goal: 133.4 lbs
    Height: 5ft

    Ultimate Goal: 120 lbs

    Weigh-In Day: Friday and Monday

    July 1: 138.2 at 8am
    July 5: 135.2 at 8am
    July 8: 135.2 at 5am
    July 12: 134.2 at 5am [ I haven't weighed this much since July 2016. ]
    July 15: 135.4 at 5am
    July 19:
    July 22:
    July 26:
    July 29:

    Total Loss for July: 1.2 lbs
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    Female, 5'3", 58 years old
    I will be weighing daily, it keeps me accountable and motivated and shows trends
    Starting weight October 28.18 - 191
    July goal (since I hit 160 3 times in June) is 155
    Ultimate goal 115

    July 01 - 163.1 - Still up from eating ribs in June, I will have to lay off those for at least a few months
    July 02 - 165.6 - !!! that is more than I was at the beginning of June. Hopefully just a blip.
    July 03 - 162.0
    July 04 - 160.8
    July 05 - 162.5 - oh well, 25 more days to hopefully get out of the 160s
    July 06 - 162.5
    July 07 - 162.2
    July 08 - 163.5 - Not sure why or how, but I will stay the course. I have been "good", and I don't feel heavier : - )
    July 09 - 163.2 - Hoping for a woosh this week, staying determined.
    July 10 - 161.0 - I actually was 162.0 at 5am, but went back to bed and lost a pound lol. Not sure which one is right, I usually weigh very early in the morning, but I will take it for now. Seeing the scale move down keeps me motivated.
    July 11 - 160.9 - Flirting with that number again, hit it in May and June, expected to get into the 150s back in April. Really trying hard.
    July 12 - 161.7
    July 13 - 162.5 - Really feeling leaner for the most part this month, but have had quite a bit of stomach bloating over the last few weeks, with nothing but water so I am not really sure what to attribute it to. One glass of water to start the morning and I can blow up like a beach ball, and it is not soft. I have been drinking more than one glass of water starting in February, I get in 2 litres minimum a day now - although I still do not like water at all. I definitely do not like the bloating. Our bodies are made of salt and water, so it doesn't really make sense.
    July 14 - 162.7
    July 15 - 163.4 - Dang
    July 17 - 161.9
    July 18 - 161.3 - getting hopeful : - )

    Running loss/gain: Loss 1.8
  • jenn990205
    jenn990205 Posts: 1,207 Member
    Back again for another month. I have 2 months left before I turn 40 (aaaggghhh) years old. This month I have officially been on here a year and thought I would have met my goal and crushed it already, lol. I'm close, but have not hit it yet. I have also changed it and lowered it a couple of times so that may be the reason too. Good luck everyone! Let's make July a good one!

    Original starting weight - 178
    June Ending Weight - 145.9
    July goal - 143.9
    Ultimate goal - 138

    1st - 146.3 bump up on a Monday. Fully expected!
    4th- 145.9 a little bit down from last week
    11th - 146.3 still coming back down from my 4 day weekend and the 4th. Almost there. Maybe a new low is right around the corner.
    18th - 147.3 I have been up on the scales all week. Coming back down, but slowly

    25th -
    31st -
  • melleeber5
    melleeber5 Posts: 1 Member
    edited July 2019
    .
  • Tracie_Lord
    Tracie_Lord Posts: 1,761 Member
    Original starting weight - 298.50
    July starting weight -173.50 (June weigh out)
    July goal - 170.00
    Ultimate goal - 160.00

    June weigh out - 173.50
    6th - 171.25
    12th - 175.00
    19th: 170.50
    26th -

    Total loss for July - -3.00
  • LisaW57
    LisaW57 Posts: 339 Member
    dawnbgethealthy wrote: »
    LisaW57 wrote: »
    dawnbgethealthy wrote: »

    @LisaW57 - So does a 500 calorie deficit mean that you need to burn off at least 500 calories per day? I am very active, but most workouts do not burn that much. When the ice is in the arenas around here I burn a tonne of calories ice skating. I think that it was February or March (or both) with I ended up with a (monthly) deficit of more than 25,000 so should have lost at least 7 pounds but only lost 1.3 pounds. Argh.

    I try to eat 500 calories less than my estimated required calorie intake. I do not add my exercise calories back to that. I have, because MFP and FitBit add them in, and it almost always results in a stall or weight gain. Even with watching the calorie intake like a hawk, the math does not always result in 1 lb per week (500 x 7 = 3500). There are diagnostics that more definitively determine that Basal Metabolic Rate, but I have not done that. I am using calculators and observation. I'm averaging 0.5 lbs/week when I am on target.

    I am not quite getting it. So if your daily intake is supposed to be 1200 calories (for instance) and you eat 1200 calories, do aerobics equaling a 300 calorie burn then the deficit is 300 right? You are not limiting to 700 calories per day to get a deficit of 500. Or are we thinking that eating 1200 calories per day IS the deficit from a normal 1700 per day? On the tracker it always shows how many calories are left over each day, the defict. But getting to 500 would require a great deal of activity to accomplish.
    BTW, my 2 months of burning 25,000 calories each month finally did kick in a month later equaling a 7 pound loss, it just took awhile : - P

    Sorry. I probably didn't explain well. I use a "macro calculator" on healthyeater.com. If I put my age, weight, and height in and set my activity level at light, it tells me I need 1650 to maintain current weight. So more a 500 calorie deficit, I target 1150 for my calorie intake.

    When I say that I do not eat any calories I burn, it's relative. My base calorie burn is 1420 (the calories I burn just by existing at my current weight, height, age, and minimal activity level). That's the same calculation as above with the activity level set at sedentary. Obviously knocking 500 calories off that to lose weight is an unhealthy proposition. So the assumption is that while I can eat 1100-ish calories a day, I MUST bump activity up to the next activity level of 1650 to safely get a 500 calorie deficit. That means a daily burn of 230 (1650-1420=230) calories a day to meet that deficit if I have a calorie intake of 1150.

    MFP tells me I get approximately 100 calories per 3500 fitbit steps, 80 calories per 30 minutes of light housework, and 130 calories for 30 minutes of light gardening. Any combination of that will bump me into a "light" activity level and burn those 230 calories. What I don't eat back are the exercise calories over that 230 mark.

    Again, intake to maintain current weight with light activity is 1650. A 500 calorie deficit to lose brings my intake to 1150. Based on a maintenance intake of 1420, that 1650 calories must include 230 calories of activity, and yes I eat those most of the time. So my base goal is to eat no more than 1150 calories and burn a minimum of 230 calories. Any exercise I get over that 230, I try NOT to eat back.

    This is so tricky, and even discouraging, but it explains why l am having so much trouble losing weight. Measuring against actual calculated BMR is even scarier.
  • LisaW57
    LisaW57 Posts: 339 Member
    edited July 2019
    61 years old; 5'2"
    Original starting weight - 158.5 (12/30/2018)
    June ending weight 148.3 (June loss 1.3 lbs)
    July starting weight - 148.2
    July goal -145.2 (adjusted)
    Ultimate goal - 135.0

    I generally do a Friday weigh-in. I've pinned the weekly weigh-in days for the challenge. Friday/Monday weigh-in will be interesting :wink:

    📌 1st - 148.2 (Trend Weight 149.2)
    3rd - 148.7 (Trend Weight 149.1)
    4th - 148.1 (Trend Weight 149.0)
    5th - 148.1 (Trend Weight 148.9)
    6th - 148.3 (Trend Weight 148.8)
    📌 8th - 147.8 (Trend Weight 148.6)
    12th - 148.2 (Trend Weight 148.5)
    13th - 149.3 (Trend Weight 148.6)
    14th - 150.6 (Trend Weight 148.8) UGH!
    📌 15th - 149.5 (Trend Weight 148.9)
    19th - 148.5 (Trend Weight 149.0)
    📌 22nd -
    26th -
    📌 29th -
    📌 31st -

    Thoughts: Sigh. Still a hot mess. Trend weight is actually dropping back off from a 149.1 peak on Wednesday. Work has been a bear. I have been tied to the desk for 2 weeks, with little opportunity to step away from the computer to just pace. By the time the day is over, I am physically and mentally spent. We've been in the middle of a high heat index heat wave, and that's not helping. I'm not moving and I've slacked off on meal planning, which means more carry out/order in. I'm almost back to my July starting weight, with 2 weeks to go. If I'm mindful, I should be able to net a loss.

    July Game Plan & Goals:
    • Continue weekly meal planning Off my game.
    • Log daily in MFP - focus on daily calorie deficit goal of 500
    • No calorie intake after 8pm
    • Hit Fitbit step goal of 5000, then increase to 6000 - 7 day average 2840 ⬆
    • Hit active minutes goal of 25 minutes daily, then increase to 30 - 7 day average 0 ⬇
    • Hit strength building exercise goal of 6 days, then increase to 7 - 7 day average 1 ⬇

    90 Day Progress: This really demonstrates the spikes where I fall off on activity.

    3m.png



  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    Female, 5'3", 58 years old
    I will be weighing daily, it keeps me accountable and motivated and shows trends
    Starting weight October 28.18 - 191
    July goal (since I hit 160 3 times in June) is 155
    Ultimate goal 115

    July 01 - 163.1 - Still up from eating ribs in June, I will have to lay off those for at least a few months
    July 02 - 165.6 - !!! that is more than I was at the beginning of June. Hopefully just a blip.
    July 03 - 162.0
    July 04 - 160.8
    July 05 - 162.5 - oh well, 25 more days to hopefully get out of the 160s
    July 06 - 162.5
    July 07 - 162.2
    July 08 - 163.5 - Not sure why or how, but I will stay the course. I have been "good", and I don't feel heavier : - )
    July 09 - 163.2 - Hoping for a woosh this week, staying determined.
    July 10 - 161.0 - I actually was 162.0 at 5am, but went back to bed and lost a pound lol. Not sure which one is right, I usually weigh very early in the morning, but I will take it for now. Seeing the scale move down keeps me motivated.
    July 11 - 160.9 - Flirting with that number again, hit it in May and June, expected to get into the 150s back in April. Really trying hard.
    July 12 - 161.7
    July 13 - 162.5 - Really feeling leaner for the most part this month, but have had quite a bit of stomach bloating over the last few weeks, with nothing but water so I am not really sure what to attribute it to. One glass of water to start the morning and I can blow up like a beach ball, and it is not soft. I have been drinking more than one glass of water starting in February, I get in 2 litres minimum a day now - although I still do not like water at all. I definitely do not like the bloating. Our bodies are made of salt and water, so it doesn't really make sense.
    July 14 - 162.7
    July 15 - 163.4 - Dang
    July 17 - 161.9
    July 18 - 161.3 - getting hopeful : - )
    July 19 - 162.1

    Running loss/gain: Loss 1
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    @LisaW57
    Interesting explanation, thanks : - )

    So you are calculating your deficit based on cutting calories from what you would need to stay exactly the same weight. I guess that changes as you lose weight, since it will take less calories to sustain a lower weight.

    I am using what MFP shows as calories remaining each day as my deficit. Without working out or activity there would be 0 deficit with this method.

    Being short and older makes it pretty tough. I do love to work out and be active, and that seems to be the only way that I will lose weight, I can't really eat much less healthily. I generally try to burn off around 500 calories per day. I don't always have time for 50 minutes of Zumba, so I will combine a few shorter workouts plus other things. I always make time for ice skating when it is available (not this time of year), and public skating is sometimes limited to an hour at certain arenas. 600 calories per hour calorie burn, but it isn't really about the calorie burn for me with skating, it is so much more - fun, exhilarating, so good mentally and emotionally as well as physically. Strong thighs, butt, and core feels so good!

    Good for you for being in the 140s. I am still trying to get to your starting weight! : - )
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    @Tracie_Lord
    Wow you have done great! What was your start date at 298.5?
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    @lalabank
    Great to see you back.
  • syreina
    syreina Posts: 548 Member
    I feel so close to my 3 lb goal. I'm trying hard to keep my momentum and eat less snacks after dinner.

    I'm watching my calories like a hawk, lol, since I'm trying out a TDEE calculator from reddit. I eat anywhere from 1300 to 1700 calories.

    https://www.reddit.com/r/Fitness/comments/4mhvpn/adaptive_tdee_tracking_spreadsheet_v3_rescue/?utm_source=share&utm_medium=web2x

    From Previous Post:
    Our local gym is having a cardio challenge so we are trying to go to the gym everyday in July.
    My cardio consists of body-weight exercises, bike and elliptical.
    We changed our workout time from 9pm to 5:30am. I'm curious as to how this will reflect on my weight. At the same time, I'm working on getting 7 hrs of sleep by going to bed at 9pm. So far, I've been able to be asleep by 10pm so it's a work in progress.
    Cardio Days Completed: 13 out of 31

    MFP Starting Weight: 140 lbs - February 2011
    Current Starting Weight: 147 lbs - November 2017
    July Starting Weight: 136.4 lbs
    July Goal: 133.4 lbs
    Height: 5ft

    Ultimate Goal: 120 lbs

    Weigh-In Day: Friday and Monday

    July 1: 138.2 at 8am
    July 5: 135.2 at 8am
    July 8: 135.2 at 5am
    July 12: 134.2 at 5am [ I haven't weighed this much since July 2016. ]
    July 15: 135.4 at 5am
    July 19: 134 at 5am
    July 22:
    July 26:
    July 29:

    Total Loss for July: 2.4 lbs
  • tiabirdie56
    tiabirdie56 Posts: 4,097 Member
    •Lose 5 lbs in July 2019•

    June 2019 - Gain/ Loss of 1 lb

    Original starting wgt: 253
    July starting weight: 177.4
    July goal: 170
    🌻Updating every day through July.

    •Monday Updates•📌

    📌July 1 - 177.4
    7/2 - Did not weigh. 8am, too early, fasting hours not over. Last meal was 10:30pm last night.
    7/3 - 180.4
    7/4- 179.4
    7/5 - 179.8
    7/6 - 179.6
    📌7/7 - 180.6
    7/8 - 179.6
    7/9 - 179.6
    7/10 - 180.6
    7/11 - 179.8
    7/12 - 178.6
    7/13 - 179
    📌7/14 - 181
    7/15 - 180
    7/16 - 177.4
    7/17 -178.4
    7/18 - 178.4
    7/19 - 179
    7/20
    📌7/21



  • kmfeig87
    kmfeig87 Posts: 1,990 Member
    @dawnbgethealthy Now you're confusing me! When you say:
    "I am using what MFP shows as calories remaining each day as my deficit. Without working out or activity there would be 0 deficit with this method."

    Did you use MFP to calculate calories for maintenance? or for a .5? or 1? pound loss per week? If MFP calculates your calories for weight loss, then you eat all those remaining calories to lose at that predicted rate. For example, I am 54, 5'4" weigh 133. I have MFP set for sedentary and 0.5 pound loss a week. MFP says eat 1250 calories. If I don't exercise and eat 1250 calories, I should lose 0.5 pounds a week. I like to eat more, so I exercise. Typically eat around 1500 a day and burn about 500 a day in exercise. (MFP adds in those calories and says I can eat 1750). That means I usually have about 250 or so calories remaining....which means with those 250 + built in 250 deficit already calculated, I have a 500 calorie/day deficit which results in closer to 1 lb lost per week.

    How do you calculate yours?
  • kmfeig87
    kmfeig87 Posts: 1,990 Member
    Hi. I'm Trina. 54 and 5'4"
    Down to my last 5 pounds, so hoping to lose 2-3 in July.

    Original starting weight - 199 (June 2018)
    July starting weight - 134.5
    July goal - <=132
    Ultimate goal - 128

    1st - 134
    5th - 133.5 (did OK over July 4th!)
    7th- 133.5 (holding)
    11th - 132
    14th - 132.5 (chocolate cake has been on the menu...so not bad :) )
    19th - blipped up earlier in the week, but back down!
    21st -
    28th -

    Current July loss: 2 lb
    End July loss: ????
  • Connie7355
    Connie7355 Posts: 496 Member
    Connie7355 Member
    July 12, 2019
    63 years old; 5’7” tall
    Original starting weight 2015 -236
    Starting Weight June, 2018 - 219.4
    July 2019 starting weight - 186.6
    July goal - 182.6
    Ultimate goal - 170 for now

    1st - 186.6
    5th - 185.6
    12th -185
    19th - 187.2
    26th -

    Total loss for July +.6
    Vacation got me. Too much frozen custard.
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    Connie7355 wrote: »
    Total loss for July +.6
    Vacation got me. Too much frozen custard.

    Nothing wrong with that. I'm sure you gave yourself permission to enjoy yourself, and that's awesome. You know it's a temporary gain, and you're back on track now. Right on!

    I love vacations! Nothing wrong with a little decadence now and then. Go off the rails from time to time to reset the happiness. I'm assuming you like custard. I'm more into the savory things, and boy howdy did I ever! I added about 4.5 pounds to my mass in about as many days. It will come back off! It's just a little side trip on the journey, and it's WORTH IT.

    What I was less excited about was losing the six pounds I lost the last few days when I got overrun with what may or may not have been a norovirus. Yuck. Feeling better now, and hope to be back to near 100% in a few days. Ate food ad added two pounds of mass back. It's amazing how much food weighs in that little tunnel that isn't actually part of you but passes from your mouth, through your body, and out the other end.
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,926 Member
    @kmfeig87 and @LisaW57

    Okay ladies, that is making sense, we are already at a deficit with the goals set by MFP.
    Mine is set at 1200, so I'm not sure how much that deficit is each day? How do you know?

    Yes, I have been going along seeing what is left over after the day of calories in and calories out and using that as what I understood to be the deficit. I guess that with this new understanding that some months I have perhaps had a deficit of 100,000 instead of 25,000. I have been eating in and around 1200 for 8 months. Like really, I should be very slender by now lol.

    One day I was laid up and couldn't work out, I ate my 1200 calories and MFP calculated that if I kept doing that I would gain 7 pounds in 5 weeks. Hmm. No wonder I was confused. Some days I work out so much (like ice skating for 2 hours) that MFP says that I will be into the 140s in 5 weeks (that was back in March). So you can understand my confusion with the deficit.

    Okay, I just googled it on lifespan fitness, and to maintain my current weight at my age, and height I should be at 2128 calories per day, so I suppose that I am close to 1,000 calories per day deficit eating at 1200. You would think that I would have a 2 pound loss per week at that number instead of 1-2 pounds per month. Maybe this month will be different. 1373 basal metabolic rate is the number that I come up with from the calculator, so does that mean that the deficit eating at 1200 is 173 per day? Haha, I just confused myself again.

    I am with you @LisaW57 it is much harder once we get older. Truthfully, I am finding it easier post-menopausal than during full-blown menopause. The fat certainly sits in different areas now though!

    Even after this talk, I am still going to be aiming for minimum of 300+ calories as left over each day which would show me losing 1 pound every 11 or 12 days. Move more, eat less. I really have settled nicely into a 1200 cal lifestyle, basically eating 1/2 of everything (1/2 a sandwich, 1 piece of toast instead of 2, 1/2 a steak etc.).
    Even though the calculator says that I would maintain 160 at 2128 calories, I don't believe it : - )

    Thanks for trying to help me understand : - )
  • kmfeig87
    kmfeig87 Posts: 1,990 Member
    @dawnbgethealthy (and @LisaW57 )

    If your BMR is 1373, then eating 1200 would leave you with a 173 deficit if you laid in bed all day!

    When you calculated maintenance calories using lifespan fitness, I'm assumng you used an activity level to account for your exercise.

    MFP allows you to give an exercise level, or you can set to sedentary and enter your exercise calories (manually or with a tracker) each day. I use sedentary, and let my FitBit add/subtract calories.

    MFP also sets a minimum of about 1200 calories. When I set my rate of loss to 0.5 / week and sedentary, it calculates 1250 as target calories. Obviously, if I set my rate of loss to 2 lbs a week it would not give me a target of 500 calories....You can see the effect if you change your rate of loss and see how the calories change.

    Don't know if that helps!
  • Connie7355
    Connie7355 Posts: 496 Member
    edited July 2019
    @mtaratoot it sure does come back on fast, doesn’t it?? But you’re right it can come back off just as fast. Just have to jump back on that wagon. Good luck and thanks for your support!! It means a lot!!
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