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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?
0
Replies
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I was looking for a good way to explain this concept and found the following and it made some interesting points. It explains why your tracking and calorie components are so important in weight loss as well as during ones maintenance. Enjoy!
https://www.lifehack.org/363322/6-reasons-why-diet-more-important-than-exercising-for-weight-loss
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I am a living example of this.
Despite losing 80 pounds in 2014 with both diet (particularly tracking) and exercise my weight loss stopped in 2015 despite training for and running 5 half marathons and 3 full marathons that year. My weight remained around 235ish all that year.
After gaining weight after an injury in 2016 and getting back into running half marathons again 2017 to lose weight I was still unable to get the scale moving downwards.
For both of those periods I was not tracking my food intake.
At first I gave up tracking in 2015 due to finding it too hard to log all the food I was eating while training for those full marathons. I ate a lot. I ate quite a lot on impulse and would fail to log things.
The only thing that got my weight loss back in gear in 2017 was logging because I went to a low carb primal diet and switched to strength focused exercise. Common sense says it was the logging that came with the diet which did it.
Long story short, even running 50-60 miles per week won't lose weight without tracking calories because your body wants that energy and will get it unless YOU know when to stop it. And if you are training hard, you need healthy foods because unhealthy food will not satisfy the hunger your body needs and just adds worthless calories.13 -
05/06/2021
Did I exercise for at least 20 minutes?
• 30 min “Lift and Shred” (J. Michaels)
• Freestyle 7.1 km in 0:48:58 (8.71 km/h)
• Fitness Age/VO2max: 20/40
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used: 0 of 3
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5th June
3 x Yes
Exercise: 80 minutes walking, 40 minutes in one go, then 20 minutes to our concert hall, (beautiful music!) walking there at some speed, and 20 minutes slow pace with partner, walking back.
Calories: Yes, stayed under. Freezer is slowly emptying out. I'll have a mini portion of the icecream tomorrow and will foist a big blob on to my partner.
Tracking: Yes, logged everything.
The weather is fantastic, warm, 25°, but not hot, and it's rarely humid here. I can now sit in the sun on my back balcony at lunchtime and in my front garden in the afternoon and evening. A lovely day! Lots of gratitude for all today's nice things, including the opportunity to wear my swanky, letterbox-red dress to the concert - it fitted, a close fit, but that works OK with this dress.10 -
05/06/2021
Exercise – yes, 40 minutes bike ride, and some light cardio.
Tracking – yes
Calories – yes
2 Pass days taken
An example of exercise v diet: my bike ride today earned me 144 calories. If I reward myself with an ice cream, a slice of cake or a bag of chips that will more than wipe out all those calories. But my partner is always trying to persuade me to have treats even if we’ve just had a casual afternoon stroll.
The exercise is important for health and well being but when it comes to weight management diet is key.
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5th June
Yes 30 min Beach walk carrying bub.
Yes ate a super tiny lunch so i cld indulge on dinner out, steak sandwich and chips and a carmel cake. God it was good! Heather from half size me encourages us to plan a fun meal out of the house. Instead of depriving ourselves by ordering a salad then coming home and eating the whole fridge. Ha ha. This is the second meal out his week as hubby is on holidays.
Yes under shared chips with hubby.
This topic is def one that im living proof of. Ive always exercised, sometimes going to the gym 7 days a week but i was still overweight. Calorie counting helped me realise that i had been eating too much to loose weight.8 -
Exercise: YES 2.5 mile walk on beach
Calories: NO went over 1,300 (not terrible - about 1,600 total)
Logged food YES
*weekends will probably be more challenging
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June 5
No workouts today due to it being a rest day, but I was still active throughout the day. Definitely more than 20 minutes with household activities and being on "patrol" monitoring the kids, but I didn't actually time anything today.
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked every detail I consumed
0/3 Pass Days Used
Personal Challenges Met: 4/5 days (4th)
✅ - Net Carbs 30g or less (16g)
✅ - Protein 180g or more (183g)
✅ - Intermittent Fasted (21 hrs)
✅ - All Scheduled Workouts Completed? (N/A) - REST DAY
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Did I exercise for at least 20 minutes? 3.78 miles, 30 minutes of biking; 20 minutes cleaning the bathroom
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes7 -
Exercise: Yes. Walked 30min up and down my hallway (raining all day outside)
Calories: Yes
Tracking: Yes9 -
Walked tracked logged8
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As mentioned yesterday, today was an intentional pass day. Dinner was amazing. So good. I’m so full. The hummus was so good, I may dream of it. So was the wild mushroom primavera, the Guinness chocolate cake, and the drinks? 😬 I did my personal training session today though, so about today’s topic about how you can’t out exercise a bad diet… 😂🤣😂
I’ll be back on track tomorrow. I hope everyone had a great day. ❤️ I’m sure tomorrow Maryann will be really happy about my three drinks and cake at dinner tonight while doing burpees in class at 9am tomorrow 😂🤦🏻♀️.
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✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days Remaining
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Point #4 from today's article reminds me of an old adage I used to hear when I was marathon training years ago, "you either eat to run or you run to eat"
I chose the former so that I could improve performance and help lose weight. But there are plenty of people who essentially "eat back their exercise calories" plus some on a regular basis.
It's a choice one needs to make for themselves 🤷🏿♀️
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Did I exercise for at least 20 minutes? YES | Humid run 😪 (26) TOTAL: 26
Did I stay within my calorie budget for the day? YES | Base + 236
Did I keep track of everything I ate and drank? YES |
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Personal Bonus: Did I meet my protein macro for the day (40%)? YES| 40%
Pass Days Used: (JUN04)10 -
Exercise-yes, walked an hour outside. Really hot.
Calories-at 1250 for the day. Salad meals become way better with either kalamata olives, herbed goat cheese, or 2 walnuts crumpled up.
Tracked-yes!9 -
Exercised? Yes 20 mins walk
Calories? Yes
Tracked? Yes9 -
Did I exercise for at least 20 minutes? YES, as I walked to work this morning
Did I stay within my calorie budget for the day? NO, as I attended a wedding- I didn't eat a lot, just that they served higher calorie foods
Did I keep track of everything I ate and drank? YES9 -
Did I exercise for at least 20 minutes? Yes, a 72 minute trail run/walk in the morning, and a 48 minute trail walk in the afternoon.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Day #17 - 75 Hard Mental Toughness Challenge completed.9 -
Did I exercise for at least 20 minutes? 25 min run
Did I stay within my calorie budget for the day?yes
Did I keep track of everything I ate and drank?yes8 -
Yep
Yep
Yep8
