What's on your mind today?
Replies
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@ginadomaszewicz @TerriRichardson112 Thank you both for your ideas! Going to start the changes. The more I think about this, I really like it. It is more "normal" meals as my son says, which means a higher likelihood of it becoming sustained as a healthy lifestyle, instead of my "diet phase".1
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ginadomaszewicz wrote: »@SModa61 I saw your post about feeling hungry and wondering about eating exercise calories back. I try and start my day with mostly protein. This fills me up longer. I also eat plenty of veggies like cucumbers, celery, tomatoes, etc..that I can quickly munch through the day. Sometimes I eat them plain and other times with peanutbutter or hummus. I am 143 pounds and 5'2, 52 years old. My calorie total for day is 1200. I usually burn 500 calories a day on my treadmill. I will eat calories back if needed, but I usually at end of day have around 400 left after exercise. I think once you feel like you are starving it gets hard to stay on track. I find days I feel that way I usually didnt eat enough protein or veggies. Don't get hard on yourself if you are hungry and need to eat some of those exercise calories back. Hopefully you can get some new ideas on here that will help. Good luck!
Thanks for your response. At the end of today, I am feeling more sane and yes my macros today were lower in carb protein at 126g and 62g fat if I recall. Slightly hungry right now, but appropriately so. I don't know how you and suziQ are doing these 1200 cal/day and exercising. The day that set off this whole hunger cycle was Thursday when I ate something like 1198 plus upper 200 in exercise. I was ok that day. Then friday morning, i could not get unhungry, then Sat the same, and then my post this morning, Sunday. If I had crossed my 1340 on friday and used exercise points, I think i could have stopped it. But then I would have crossed my target calories for the challenge. Anyhow, thank you again!
My daily calorie goal is 1250 while doing the daily exercise. I track macros too and aim to stay around: 30% carbs, 40% fat and 30% protein.
A friend of mine was doing a hardcore fitness challenge and she was eating much lower fat percentages while doing it. I saw her progress and tried to adjust my macros to fit hers. I couldn't do it! With the lower fat percentage I was much more hungry throughout the day and became hungry very quickly after eating a meal. I stick to my self-prescribed macros and work to incorporate healthy fats into my diet: avocado, nuts, olive oil, etc. It's been really helpful.2 -
FibroHiker wrote: »ginadomaszewicz wrote: »@SModa61 I saw your post about feeling hungry and wondering about eating exercise calories back. I try and start my day with mostly protein. This fills me up longer. I also eat plenty of veggies like cucumbers, celery, tomatoes, etc..that I can quickly munch through the day. Sometimes I eat them plain and other times with peanutbutter or hummus. I am 143 pounds and 5'2, 52 years old. My calorie total for day is 1200. I usually burn 500 calories a day on my treadmill. I will eat calories back if needed, but I usually at end of day have around 400 left after exercise. I think once you feel like you are starving it gets hard to stay on track. I find days I feel that way I usually didnt eat enough protein or veggies. Don't get hard on yourself if you are hungry and need to eat some of those exercise calories back. Hopefully you can get some new ideas on here that will help. Good luck!
Thanks for your response. At the end of today, I am feeling more sane and yes my macros today were lower in carb protein at 126g and 62g fat if I recall. Slightly hungry right now, but appropriately so. I don't know how you and suziQ are doing these 1200 cal/day and exercising. The day that set off this whole hunger cycle was Thursday when I ate something like 1198 plus upper 200 in exercise. I was ok that day. Then friday morning, i could not get unhungry, then Sat the same, and then my post this morning, Sunday. If I had crossed my 1340 on friday and used exercise points, I think i could have stopped it. But then I would have crossed my target calories for the challenge. Anyhow, thank you again!
My daily calorie goal is 1250 while doing the daily exercise. I track macros too and aim to stay around: 30% carbs, 40% fat and 30% protein.
A friend of mine was doing a hardcore fitness challenge and she was eating much lower fat percentages while doing it. I saw her progress and tried to adjust my macros to fit hers. I couldn't do it! With the lower fat percentage I was much more hungry throughout the day and became hungry very quickly after eating a meal. I stick to my self-prescribed macros and work to incorporate healthy fats into my diet: avocado, nuts, olive oil, etc. It's been really helpful.
@FibroHiker Thank you. I appreciate knowing your macro distribution. I still cannot comprehend daily calories at 1250 and not using earned exercise calories. thank you for your insights!2 -
*snip*
@maltedtea and @BMcC9 thanks for sharing about the PB yogurt recipe and pears. Let me know if you try the yogurt and what you think!
It tastes like...whipped PB?! I ended up using skyr (since that's what I tend to buy) and about a teaspoon of smoked salt.
I'm not mad at it and it's quite filling, too! I ate all my pears but perhaps a couple of tbsp of this.
However, I'm sure I'll finish it all by Monday! 🤤 Thanks again for the idea, @cjane917.
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@MaltedTea looks great! Yeah that's a good description. You can change the ratio based on what taste you're going for too. I loveee peanut butter but there are so many calories in just a tablespoon that I find it helpful to mix it up with something else. 1
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Just some things I was thinking today while on my treadmill. Why do we focus so much on the number on the scale or is it just me? I was very tempted to weigh myself today because I know I have lost weight. I can feel my clothes fitting better. I however know I can't get on that scale until the end of the month or I will blow it! I know when I am on track because I have clothes in my closet I can't fit into. Every few weeks I will take out those smaller clothes and try them on. I put them on today and I could actually get those pants over my *kitten*! They are not comfortable to wear yet, but I couldn't even get them pulled up before. My jeans I do wear that were tight ( my fat pants ) now are comfortable to wear. I don't have to unbutton them after eating anymore! So I know this is working without having to step on the dreaded scale. Besides my exercise I try and do small things to add more exercise such as...taking the stairs instead of elevator, parking far away from the grocery store instead of right up front, and break your workouts into 2 or more segments. Sometimes its hard to give an hour of your time, but what about 30 min walk before work? What about walking outside at work on your break while eating your lunch? What about a quick 20 min walk after you eat dinner? I also will walk and try and hold my tummy in and also do this when driving and am waiting for a light to turn green. My neighbor who walks every day always holds her tummy in when walking. She has such great abs! Just some things to ponder and tricks you may all want to try too. Oh I also have a 5 pound weighted hoola hoop that is great for slimming down the waist area and firming up the tummy area. I used to do it every day for 10 mins and lost about 4 inches off my waist in a month. I need to start that back up again. I love reading all your ideas on food and exercise and have used many of your tricks you post. Thanks you everyone for your support. Sorry this turned into a small blog!4
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ginadomaszewicz wrote: »Just some things I was thinking today while on my treadmill. Why do we focus so much on the number on the scale or is it just me? I was very tempted to weigh myself today because I know I have lost weight. I can feel my clothes fitting better. I however know I can't get on that scale until the end of the month or I will blow it! I know when I am on track because I have clothes in my closet I can't fit into. Every few weeks I will take out those smaller clothes and try them on. I put them on today and I could actually get those pants over my *kitten*! They are not comfortable to wear yet, but I couldn't even get them pulled up before. My jeans I do wear that were tight ( my fat pants ) now are comfortable to wear. I don't have to unbutton them after eating anymore! So I know this is working without having to step on the dreaded scale. Besides my exercise I try and do small things to add more exercise such as...taking the stairs instead of elevator, parking far away from the grocery store instead of right up front, and break your workouts into 2 or more segments. Sometimes its hard to give an hour of your time, but what about 30 min walk before work? What about walking outside at work on your break while eating your lunch? What about a quick 20 min walk after you eat dinner? I also will walk and try and hold my tummy in and also do this when driving and am waiting for a light to turn green. My neighbor who walks every day always holds her tummy in when walking. She has such great abs! Just some things to ponder and tricks you may all want to try too. Oh I also have a 5 pound weighted hoola hoop that is great for slimming down the waist area and firming up the tummy area. I used to do it every day for 10 mins and lost about 4 inches off my waist in a month. I need to start that back up again. I love reading all your ideas on food and exercise and have used many of your tricks you post. Thanks you everyone for your support. Sorry this turned into a small blog!
I think we all have different things. It’s good that you know the scale is a trigger for you and have other ways to monitor your progress. I also agree that it’s great to include activity wherever possible.
For me daily weighing is helpful as the record helps me track my hormonal fluctuations which I need to know so I can make weight for competitions (I compete in Jiu Jitsu). The number isn’t a big issue to me as long as it is trending down, which it is. My triggers are sweet and desserts etc. I deal with that but not keeping them in the house and when I do buy them, I only buy small portions for a treat. I have an active job and a busy training program so important aspects for me to watch are ensuring I get enough recovery time which must include yoga and stretching sessions. Oh, and if I don’t eat bananas regularly, I am likely to cramp at a key point in getting a submission. Just some factors that affect my journey. Everyone is different and part of the process is learning what works for you. Hearing from others can give you ideas to try, but it’s important to drop the things that don’t work for you.
Thanks for sharing some of the things you found work, hopefully both of our stories will help others in their journey.2 -
ginadomaszewicz wrote: »Just some things I was thinking today while on my treadmill.
Congratulations on the clothes! It is a wonderful feeling to know the lifestyle changes you are incorporating are working. The UAC team calls those NSVs (Non-Scale Victories).
I love the idea of a weighted hoola hoop. What a great way to make exercise fun.
I weigh in every day. I think of the scale as a tool. It helps me keep on track and see the effects of my diet. I step on it knowing my weight is going to fluctuate.
Since I started my journey I constantly look for ways to incorporate movement. I step in place while washing dishes, make separate trips putting clothes away (by type), pace while on conference calls, etc. Honestly I do not like the word exercise - I prefer activity. I also find getting my workout routine done early in the morning works best for me. The rest of the day's activities are a bonus.
Thank you for sharing your thoughts and ideas.3 -
The others are right about activity. It doesn’t have to be a big, long workout to do you good. 5 minutes here, 10 minutes there: it all adds up to calories burned. And there is the added bonus of your body continuing to burn those calories for a while after you stop exercising, so your 5 or 10 minutes is extended.
I walk during ad breaks on TV, (you can get a good 20 minutes exercise during a 1 hour programme) while waiting for the kettle to boil, etc.3 -
Thanks girls for your response and also for your tricks! I am gonna start stepping in space while doing dishes and walking during commercials.2
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Fall is really here!! Rain and much cooler today. Happy to be back with logging. Anyone else having issues with Mobile access to Community & Groups? Still can't get on with my phone and it's updated, etc. Glad the desktop is finally working.
Yesterday, had a lot of good food choices and really upped my exercise with 5.44 miles walk. We beat the downpour and enjoyed lovely sun by the lake in town. Smart snacks.
Hope everyone is enjoying October. Fall leaves, brisk walks - whatever is your fancy 4 -
Info for new-comers - covid news can be shared here (either situational or personal-relevance). In earlier months, when it was hard-hit situational all over world, we agreed to put such news in "spoiler" envelopes so that individuals could choose to avoid reading if feeling in "info-overload" situation.
My part of the world is starting its second waveWe rate "Stage 1" as "almost complete lockdown; "Stage 2" was when patios and stores with curbside access could begin to open (with masks / social distancing / limited sized groups etc); "Stage 3" most opened yet - (with mandatory masks etc, but could include hairdressers, reduced capacity indoor restaurant seating etc)
We just moved back a step to "28 days at Stage 2+ " as second wave is happening. Gyms re-closed, but variations on properly spaced Yoga-in-the-park can still happen. indoor restaurant service closed again, but patios remain open. Drive-throughs (while masked) and delivery orders never closed.
Mandatory masks while in enclosed spaces was already in place and things where masks aren't removed and numbers limited (most stores for example - as they already have "max customers at a time limit" -size determined by floor-space) can remain open. But gatherings have been reduced in size again, and if a mask would need to be removed (eg dental appointments or to eat) they will be on hold again.
I am in a "currently red zone". For me personally, it won't mean much difference between what I was doing two weeks ago vs tomorrow - as I was still avoiding most of what just closed down again.
I am VERY lucky that I have a govt work-from-home job in a business line that was always "VERY low on the back to on-site priority list- if not right off the bottom of the list" ... yet never missed a beat when Stage 1lockdown started back in March. No-one in my immediate circle has been medically affected so far.
Gratitude List:
able to take lovely walks near my home
steady income
my "cardio-strategy-of-choice" for YEARS has been a mini-trampoline and a Wii-system exergame. It is ALWAYS fair-weather Springtime on "Rhythm Island" (cherry trees and tulip fields in bloom, people fishing off the dock and playing frizbee in the park .... ) no matter what the weather conditions outside my front door.3 -
I just bought that peanut butter powder ...and it is fantastic...much less fat. A friend told me to just mix it with water...and voila! I am going to try it with the fat free cream cheese for a dip...and on my veggie stir fry for the peanut sauce taste without the grease and fat.
Thanks for the encouragement KCJEN, readyornot, Bill, ForLangston!
Nice thankfulness post Terri.
On my mind ramble...read on if you dare! ;D
My son is trying to find his "passion" in life instead of just getting a degree and then figuring it out. He's not done well in college because of this - though he aced his SAT's(USA entrance exam for colleges for those out of the country). Lord, give me strength and wisdom. Homeschooling his younger brother is going well...we just miss all of our group activities, like everyone else. My pet sitting business was picking up...and I am frugal...so I'm fine...but being a single Mom with a small business that is truly one that thrives when the market is rocking along because people need my help....makes me wonder if I'll need to dust off my old resume and go back to working in an office. Good luck prayers would be needed to break back into that world after being out for 20 years. I worked in marketing and project mgt before staying home with my kids. I then worked for several companies doing research, and publishing the reports..made presentations for a charity/non-profit...and then started the pet sitting. Of course, my medical mystery is still being figured out. I feel pretty great. Okay - mind emptied for now. If I can ever pray for you or just be a listening ear - feel free to PM me.5 -
Hello UAC team!
I have been silent most of the month. It's mostly due to workload and the number of hours spent in front of a screen because of those hours.
I am so very grateful for the following.- A job I can work remotely and remain employed through this pandemic. It may not last forever, but I am grateful for every day I can log in and earn a living.
- The soon to be received 10-year work reward I earned. The company pushes us to select a watch. I pleaded my case and was able to pick something else out. A new lap top! So very thankful I was able to select something I will use versus something that will stay in a drawer or be sold.
- My home.
- Being given another sweet day on this planet we call earth.
- Dental insurance. One of my molars broke over the weekend. If I did not have insurance I may have to weigh bills versus dentist.
Hugs to all and prayers to those in need.5 -
ginadomaszewicz wrote: »@BMcC9 Just curious, but where do you live?
Eastern Ontario Canada4 -
ginadomaszewicz wrote: »Thanks girls for your response and also for your tricks! I am gonna start stepping in space while doing dishes and walking during commercials.
I always found "walk while you watch" a very valuable strategy. and makes one feel quite virtuous for getting in the exercise without missing the favourite show ... as your stamina increases ... walk more during the show and make the commercials your break, or flexibility (or isometric) switch ....3 -
Two community threads with "ninja sneak-attack approach to calorie-burning" ideas (every little bit adds up over time):
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss#latest
https://community.myfitnesspal.com/en/discussion/10707575/not-quite-exercise-what-active-lifestyle-activities-do-you-enjoy-throughout-the-day#latest
Both are long-running, so some of the earlier ideas for "more steps in the office environment" may or may not apply ... but lots of great adaptable ideas.3 -
It's nearly my favourite UAC day of the month ... Non Scale Victory Day! (for those of you who have trouble focusing on anything BUT the idea of letting the scale be the major unit of measure ... take a read here: "Did you lose anything besides weight?"
https://community.myfitnesspal.com/en/discussion/10800930/did-you-lose-anything-besides-weight#latest
It covers lots of perspectives, such as "self-defeting attitudes / bad lab numbers / aches and pains / wardrobes ..... taste-yen for certain foods ... " bound to give you ideas for when @RangerRickL ask you to "Tell us your NSV" on the 15th ....3 -
Very happy to see my elderly little lady neighbor back home from being hospitalized with COVID-19.6
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I take every opportunity to move throughout the day. And my Fitbit gives me a nudge if I sit too long. NEAT is my new BFF4
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Got on the scale today and am down 1.2 lbs
I was very happy. I'm still aiming for the under group. A big milestone. slow and steady...7 -
I just read this article on MFP blog page, and I wanted to share it with the group. Is this set-point theory real? Will I always struggle as a fat person once I lose weight because my body wants to return to a fat person? I think my struggles with my weight is due to the fact I am a "yo-yo" dieter. Once I get happy with my weight I stop tracking, eating right, and exercising. Can you "reset" a set-point?
Here is the article: https://blog.myfitnesspal.com/5-ways-to-change-your-set-point-weight/
I would love to hear what everyone in UAC has to say about this.0 -
@KCJen I believe we can choose a new set point, and find a way to stay there. I am happy and comfortable where I am now, and determined to do whatever it takes to stay right here!0
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PS: I read the article and it gives excellent advice on resetting your set point. I can vouch for the efficacy of these methods.0
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@KCJen - I yo-yo consistently. It seems I lose 25-30 pounds in 4-5 months, gain it all back, a bunch of months pass, I lose 25-30 pounds, repeat for decades ... Since the beginning of November 2019, I have been trying a different approach. I lost 5 pounds, then did maintenance for a month or two at that weight. Then I lost another 5 pounds and then maintained that new weight for a month or two. When I got down to 20 pound lost at the end of May of 2020, I decided to try to maintain that weight for a bit. I am still maintaining that weight even though I have 10 more pounds or so to go. My body seems quite content right now and I’m not hungry or struggling so I am going to stay here for now. This is the first time I’ve ever maintained for this long. My plan is to stay here until mid January 2021 and then lose another 5. Wait a few months and then try for the last 5. This seems to be working and I don’t feel like my body is doing everything it can to get to a higher weight.3
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So we're heading into another lockdown of sorts here, restrictions have increased again so that we are no longer allowed to mix with other households - and I can see it getting even more restrictive as winter progresses. Although I generally cope fairly well without too much socialising, this year has made me feel very isolated. I live with my partner so it's not that I'm completely alone, I think it's just the uncertainty and hopelessness of it all that is getting to me. I also find my job very challenging and it's affecting my mental health - but then I feel guilty as at least I have one and it's relatively secure, which obviously isn't the case for a lot of people.
I need to find things to do over the next few months that feel meaningful - I've thought of online courses, virtual book groups, and maybe try to start writing again. But I also know with the hopelessness I have a tendency to do absolutely nothing and instead spend too much time on my phone or watching TV - and eat!
I know we're all experiencing the same thing to some degree, and many have it much worse than me, so I don't want to complain too much - but mental health is definitely becoming an issue. Anyone here relate? Have any tips or thoughts for finding meaningful things to do to get through these crazy times we're living in?5 -
I find that meditation helps. Practicing gratefulness also helps. There are lots of videos on YouTube which can help you reframe your thoughts. This is the one I am currently using. It sets me up for the day.
https://youtu.be/MFGOqhO2oVM 4
