July 18 Sign In
Mrs_Hoffer
Posts: 5,194 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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One thing we can do to burn more calories each day with minimal effort is to keep the concept of NEAT (Non-Exercise Activity Thermogenesis) in mind. NEAT encompasses all the things we do each day outside of exercise and sleeping. Here is more information on NEAT:
https://www.mentalfoodchain.com/non-exercise-activity-thermogenesis
Some NEAT examples:- take the stairs
- park as far as is safe from final destination
- garden
- cook without using time saving machines
- play a musical instrument
- stand up frequently
- at work walk to the furthest bathroom from desk/work station
- consider a standing desk
- carry a basket instead of using cart at supermarket
- walk, bike or bus to work
- have walking meetings instead of sitting in a conference room
What NEAT examples do you incorporate into your daily life?
One thing I've started doing more recently is to be less efficient. Instead of carrying all of the clean laundry at once I take 2-3 trips ordering by where the final location is. When I still worked in an office I used to go to the cafeteria once an hour to refill my water glass which resulted in taking a trip to the restroom soon after. I often went to a restroom one floor up or one floor down instead of the one closest to my desk.7 -
18th
Yes yes yes
No dessert for me tonight which is rare lol. Went for a 20 min walk with bub and hubby which i was impressed with as i usually dnt do intentional exercise on the w/e.
Neat for me would be using the baby carrier instead of pram on my walks.
Night guys.
Xo6 -
Thanks @LazyBlondeChef - a great post on an important topic - NEAT!!
As I’ve mentioned, I walk > 10K steps every day- doctor’s orders.
I have also used an Apple Watch for the past few years that calculates my “stand hours”
I just looked & found that my average Stand hours for 2018, 2019, & 2020 was 15. 2021’s average is 14. It was a conscious decision to sleep a bit more!
Ways I get NEAT:
Basically, I try to be inefficient LOL
Examples;
Put away laundry 🧺 with more trips,
Moved trash & recycling 15’ away Inna room next to kitchen
Use upstairs bathroom
Take steps round island while microwaving/toasting foods
(now with hand weights),
We began gardening!! Watering, pruning, weeding, carrying tools & debris. One day last week I just went out & sauntered round the backyard - just really looking at it.❤️
Cleaning - little spots here & there, frequently; making bed *every* day
Cooking
Making art, straightening art space
Decluttering, lifting & carrying items, breaking down boxes, returning things to where they belong
Walking (or decluttering) while on the phone
Playing music 🎶 always makes me stand up & dance a bit!!
Pre-COVID - fun shopping I can do a LOT of steps in a Craft or fabric store!!! 😂😂🤣😂
I’ve only realized in the past couple of weeks how much more active I am.
I used to really have to pay attention to my stand hours. My 14 a day are now natural. I used to *think* of things that needed to be done when I was heavy, now I think of them & im up & doing them!
However, I think my 10K steps daily (and 90 minutes of exercise a day) routines have led me to be a much more active person throughout the day.7 -
Love the concept of NEAT and trying to increase it! I haven't consciously done much of this but I will say that before I started losing weight, the idea of just running upstairs or downstairs for a quick errand in the house or something I had to do seemed daunting and I would just avoid it, but now if I've forgotten something upstairs I just head up and get it right away, which I suppose is an example of how my ability to increase my NEAT is going up as I'm losing weight!
One thing we do more now is choose to walk somewhere rather than drive.. yesterday for example my husband and I were at my mom's house and needed to go to a couple stores in a strip mall down the road... normally we would have taken the car but in this case we just walked there and back. Simple adjustments to ensure we are moving more.
I also now view cleaning as an opportunity!8 -
July 18
Yes to all questions.
Pass days ∞ /3
I'm finally back on track and healthy again. All previous days were passed. Thanks for all the get well wishes 💖💖.
I'll try to catch up with posts.
Goodnight 💜💛.9 -
3xyes
From exercise - a walk in the evening and a lot of NEAT😊.5 -
18 July
Did I exercise for at least 20 minutes? yes did a speedy 5k after a 1 mile warm up. Congrats on the 10K PR MT! That is amazing. And as always I always blame or praise the shoes.
Did I stay within my calorie budget for the day? yes - running a slight cut for a few weeks just to make sure I am ready for some speedy runs this fall.
Did I keep track of everything I ate and drank? yes. Great idea on the Freggies Maddie! I am not joining the challenge only because this is one of my changes I made several months ago. I don't really track them but now that I know a serving is supposed to be 3 oz, I will increase them a bit. I even had created my own catagory in the diary to track them.
As far as NEAT. Quite a critical pc of the puzzle in maintenance. And for be energy seems to beget more energy so the more I move the better I feel. Rest days are pretty ugly for me with my motivation to do anything in the toilet. LOL.
We certainly are having some great discussions this month.5 -
18/07/2021
Exercise – yes
Tracking – yes
Calories – yes
I came across the concept of NEAT here on MFP a couple of years ago while I was losing weight. I realised that I needed to become less efficient as @LazyBlondeChef mentioned. I still like to sit with a book for an hour or more at a time (how do you manage 14 hours of stand time Maddie? Just sleeping and eating must take at least 9 hours?) but I do walk around the house, pace while on the phone, etc.My bike riding today included a quick trip to the shops in the morning on my old bike and a long leisurely ride on my new replacement bike in the afternoon. We were out for 2 ½ hours this afternoon but the bike computer only recorded 13 miles, so very leisurely. It was very hot (28 C) and felt like hard work. We did stop to admire the views and we had a long stop with an ice cream on a shady bench.6 -
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
2️⃣ Pass Days Remaining
I’ve been using NEAT practices for quite some time. I use all those dead waiting minutes to do weights or tootle round the house. Waiting for the kettle to boil, TV ads, talking on the phone etc all add up during the day.5 -
For NEAT I do a lot of those listed. I also......tend to make things more difficult by carrying more at a time, or putting things I'm carrying from one place to another up on top of shelves/tables along the way in order to unnecessarily move obstacles or open doors, things I could go around or navigate otherwise but decide not to so I have to make that extra effort to set the item away, do something, then pick it back up and continue. I also volunteer to run up or down stairs to grab things for others. It makes my wife mad sometimes and she reminds me she is still perfectly capable of getting things herself. But it doesn't hurt to try and I can just do it out of love as a win-win sort of thing. I don't know what would happen if we got competitive that way. I guess we could race.July 18
✅ - Exercise 20+ Minutes (93 minutes)
✅ - Calories within budget (628 under, ate back 273 exercise calories)
✅ - Tracked every detail I consumed (yes)
0 Pass Days Used
Personal Challenges Met: 13/18 days (2nd, 4th, 5th, 11th, 15th)
✅ - Net Carbs 30g or less (22g)
✅ - Protein 180g or more (201g)
✅ - 5+ Fruits/Veggies (9)
✅ - All Scheduled Workouts Completed (2)- Hilly Walk - 73 minutes total out and back to/from flat running trail (3.76 miles with 510 feet elevation gain)
- Run - 20 minutes (1.75 miles)
Update on my foot in the spoilerToday I felt ready to test my foot with it's first run since 4 days ago.
To recap, a few weeks ago I started noticing a mild case of plantar fasciitis in the form of discomfort in the front part of my heel under my foot during my first few steps each morning and thought little of it until I first noticed it later in the day upon standing after a couple hours of sitting. The pain level was minimal but obviously was starting to progress.
I stopped running and after seeking advice I began treating it with ibuprofen, stretches, massage, and by wearing a retired pair of cushy running shoes in the house instead of being barefoot on hard floors throughout the day.
The last 3 mornings have been what I would describe as pain free, but I have felt a hint of sensitivity there, so it has not completely gone away either.
Since I did a 1 hour walk on Thursday and 90 minutes on Friday with no signs of regression the following mornings, I felt ready to try and run on it today after a full day of rest Saturday.
So this morning I started with a brisk hilly walk around my neighborhood for just over 35 minutes to a streamway trailhead where I ran for 20 minutes (10 out and back) and then walked the same hilly route back home.
The route kept me near home with the far point of running being just a few hundred feet from home. So if I had pain at any point I did not have far to go to get home.
I felt no pain at all throughout, and still feel fine. But the true test will be how it feels in the morning since that was when it has always been most noticeable. If it feels fine in the morning I'll probably try a normal 45 minute easy effort run tomorrow as the next test.5 -
lesdarts180 wrote: »I came across the concept of NEAT here on MFP a couple of years ago while I was losing weight. I realised that I needed to become less efficient as @LazyBlondeChef mentioned. I still like to sit with a book for an hour or more at a time (how do you manage 14 hours of stand time Maddie? Just sleeping and eating must take at least 9 hours?) but I do walk around the house, pace while on the phone, etc.
@lesdarts180 The Apple Watch tracks a "stand hour" as an hour in which you were standing and moving around for at least a minute in that hour - so it's not 14 hours of continual standing! I usually get about the same, 14-ish hours a day on my stand goal, and I work 9 hours a day sitting at a desk! If it gets almost through the hour and you haven't stood & walked around, it reminds you to get up and move, which is nice.
July 18th:
✅ Tracked all my calories
✅ Stayed under calorie goal
✅ Exercised more than 20 mins (25 mins walking to & from the park, plus playing with a ball at the park with my son, plus 40 mins of yoga in the evening)
4/18 days (started July 12th, so 4/7 days from when I started)
3 pass days used
Freggies: 1+5 - not quite the 2+5 that I was aiming for, but not bad.
Got myself out of the rut I was in for the few days beforehand, it was nice to get outside for a walk and a play at the park. Cooked a roast turkey thigh for dinner and served that with some lovely potatoes that I chopped and put in the air fryer with some herbs, and some other mixed veg.4 -
@lazyblondechef Wonderful topic today!! This is something that I didn't really know anything about until about 6 months ago!!
For me, at work I park as far away as I can - it often takes me 15 minutes to walk from my car to my desk! I also try to jump up and do something or go get something as soon as I think of it, rather than putting it off (plus I have a short memory!) I'm thinking of getting a standing desk at work, but haven't done that yet. I "pace" when I'm on the phone.... and I also try to get 10k steps each day... (more than that on the weekends).
@donna25trinity awesome that DH went for a walk with you after dinner! How nice is that?! And using the baby carrier would be an awesome idea for NEAT exercise! 👶🏼
@madisonmolly2017 You are such an inspiration! Your transformation over the past few years is really amazing!
@ashleycarole86 I love your attitude - that you view cleaning as an "opportunity" !! Also that you try to walk rather than drive when you can. That's pretty cool!
3 -
@thabit11 I'm glad that you're feeling better and that you're back in it to win it (well, to "win" the month by staying accountable! And don't forget - you're still eligible for the UAC Champions)!
@summerskier You're SO RIGHT that energy seems to beget more energy!
@lesdarts180 awesome job on the bike ride today! Awesome view and even an ice cream to top it off! Wonderful!
@Terririchardson112 what a terrific idea to use your waiting minutes to do weights or other things around the house. All those minutes do add up!!
@whatmerunning I'm glad your foot is feeling better. I hope that you've caught it early and that your extensive stretching helps!
3 -
Yes x 3 today. (0 pass days remaining but still on track to remain in the winner's circle.)
I don't do a lot of NEAT activities anymore unfortunately (trying to protect my feet from flaring up). I do use the upstairs washroom and I do take a few trips from the basement laundry room to the second floor when putting laundry away but that's about it.5 -
All three done.
My neat is taking out the three dogs several times during the day, I will often stand up at the kitchen table to work from home so that gets me stand time, I walk back and forth through the house up and down the stairs. This also includes hanging laundry, vacuuming, tidying up the house.4 -
@lesdarts180 and @TwistedSassette my fitbit does sort of the same thing. Every hour at 10 mins till, it will vibrate to let me know if I don't have AT LEAST 250 steps that hour. Then I have 10 mins to get up and get those 250 steps.
@Jana_2020 I totally get protecting your feet! Good job though, doing what you can!!
@snowshoe072 I've been thinking of getting a standing desk at work as well. I'll wait until we're back in the office full time before I ask for it though. Good job YOU for getting that extra burn whenever you can!2 -
So while I stretched the night before my run, as well as a bit yesterday evening, up until about an hour ago I was convinced I broke my...groin (as polite company would call this area). But just the left side lol
Apparently, this is one of the rarer running pains/injuries. I've assigned myself some exercises for the rest of the month. And next month, I'll supplement my kettlebell swings with a supplemental hip workout 4x weekly. Running will resume in September 🤷🏾♀️ I'll follow @WhatMeRunning for best practice rehab: glad you're getting better, my friend.
As for NEAT, I dance for zero reason around my condo. And, since I purposefully chose to live on the 7th floor (the highest floor available at the time the building was ready), I often take the stairs.
As for today...
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Did I exercise for at least 20 minutes? YES | Stretching (20) TOTAL: (20)
Did I stay within my calorie budget for the day? YES | Base
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%)? NO | 16%
Pass Days Used:6 -
I must admit that I don't do a lot of NEAT-increasing activities! I have an office job where I sit for 9 hours a day. But obviously I am not chained to the desk so I can do some things! Every time I use the bathroom, I deliberately walk the long way back around the building, which adds a couple of hundred steps to my day each time. Sometimes I do things to be deliberately inefficient, like collecting pages from the printer in small batches rather than waiting till I'm completely done printing. But I could probably do more! I also want to get a standing desk, though I'm a little afraid to ask for it!6
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@MaltedTea Oh OUCH! How CRAZY is it that you would get this "rare" running injury!! I'm glad you're going to take a break from running for awhile. And dancing is a fantastic idea for some extra calorie burning! But you taking the stairs where you're living on the 7th floor!!!! All I can say is you are a beast!! Huge KUDOS to you!
@TwistedSassette those are some terrific ideas for the office! Thanks for sharing! In fact, you retrieving the smaller amounts of printouts from the printer reminded me that I will often jog in place, or jog around my area while I'm waiting for the printer. Everyone in my office knows that I'm in a lot of step challenges and have gotten used to me jogging around. Lol.3 -
@WhatMeRunning Just tried to read a few posts from the last couple days. Glad to hear your foot appears to be on the mend!
Good for you on knowing exactly what it was and how to treat it!3 -
July 18:
✔️ EXERCISE: 220 minutes walking. I walked 11 miles into town today - I'm calling it my "ice cream walk".
✔️ CALORIES: 1406/1600*
✔️ TRACK: Yes.
PASSES USED: 4/3 (3Jul)(4Jul)(Jul8)(Jul14)
✔️ Yoga/stretching (daily)
😃 Strength training (M,W,F) 😃 Rest Day.
Personal Challenges Met: (10/18)
"Life is messy. Being human is messy. It's not so neat as our 'shoulds' and 'shouldn'ts' would have us believe." ~Unknown."
*Normally I don't ever eat back my exercise calories. But on the days that I do my "ice cream walk", I do. I burn approx 1000 calories walking 11 miles into town, buy a pint of Rebel's keto Triple chocolate ice cream, and then walk back home, eating it as I go! A pint of it is 610 calories. I figure I still come out ahead! 6 -
Ouch! So sorry to hear @MaltedTea I am actually cringing in sympathy. I wish you a speedy and full recovery. Your rehab plan looks really good (no surprise, you're always very well researched and know your stuff).2
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Tracked, walked but went over. 7/18 days sugar, I think it's 5 pass days.
4 -
Did I exercise for at least 20 minutes? YES. Did a 30 minute walking w arms YouTube video while my son napped and then a bit over an hour on Cubii
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.
NEAT is something I really need to work on. Pre-COVID, I always took the stairs (3rd floor desk) and did a fair amount of walking to break room to refill water bottles (and consequently to and from bathroom), but still spent a LOT of time, just sitting. Great topic for thought.3 -
@LazyBlondeChef Thanks for the opening post on NEAT. I had to chuckle with your comment about learning to be more inefficient. Years ago, I had read that those who had a lower metabolic rate (I am one of those) have learned to be very movement-efficient.
I appreciate you and your post.
5 -
Exercise: active stretching 15 minutes and walking for 93 minutes
Calories: under my limit
Tracking: good6 -
@Mrs_Hoffer ice cream walk.. love it!!!1
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Did I exercise 20 minutes today? Yes - air quality is bad here in Alberta due to wildfire smoke but I did still manage a 69 min walk
Did I eat within my calories? Yes
Did I track every bite? You bet!
Freggie servings - 56 -
7/18
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? ✅
Using #3 pass
0 pass days left4 -
7/18/2021
Did I exercise at least 20 minutes? Yep, got somewhere between 40-50 minutes tonight walking with my daughter and the dog.
I got some minimal NEAT time in too as we wandered through Target this afternoon and when I took Sienna out for a couple of potty treks. I guess I get some NEAT time in the walks to/from the bus station, back and forth to the courtrooms (starting tomorrow, I will take the stairs at least once), and, when I'm at my office desk popping up for everything I print instead of just printing a bunch of things before I stand up (since we're going paperless, that's happening less and less though). Also, there are times when there's a break in hearings and I can go into the little connecting hallway (foyer?) between the courtroom and the main chambers hallway where I try to stretch out some of the kinks. Sadly, that doesn't happen often. We (as in other clerks) have asked about standing desks for our offices. We were told it's not going to happen. In the courtroom, we have to sit unobtrusively behind our computers, so standing desks aren't going to happen in there either. Ah well.
Did I track everything? Yep.
Did I stay within calorie goals? (Wait for it....) YES!!!! Hot damn! A 3 yes day!
Pass days used? Ummm... I've lost track again. 12/3? Something like that, I'm sure.
Freggies... I had 2 servings of blueberries this morning. And a largish Caesar salad with shrimp for lunch. So, I'll call that 3-3.5 servings of veggies. Not great, but an improvement over most days.I am not a huge veggie fan. My daughter less so. She will only eat certain ones and I get tired of those after some time and then I fall off the "allowed" veggies list and have some potatoes or something. And we only shop every other week so fresh veggies are difficult to keep. Frozen has its issues as well since the fridge has a small freezer that is usually filled with meats and stuff. Still I do what I can. As for fruits, well, with the diet plan I'm *supposed* to be following, I'm only allowed berries (which I love), but only half a cup twice a week. That may or may not happen. In other words... some weeks I do just that.
Some weeks it may be a cup or more a couple of times a week (see what I said about the blueberries above). Some weeks I don't get any fruit at all. And some weeks, there may be additional types of fruit in the mix. I'm not really very good at this diet anymore. I used to be much more dedicated. That needs to change, I know.
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