WaistAways Team Chat - NOVEMBER 2021
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You certainly can build muscle while eating at a calorie deficit - in fact, building muscle helps you lose weight better than anything. You do not need to eat large amounts of protein to build muscle - you just have to work your muscles. All the different kinds of things you do with your muscles help. The more you use them, the more muscle you build, the more calories you burn. The amount of protein does not need to be super high - 0.8 grams per kilogram of bodyweight is the baseline (0.36 grams per pound). You weigh 185 pounds, so that comes to 67 grams per day. If you are super active and really stressing the muscles you might want to add a bit, but you really do not need to worry about it. If you are feeling weak when eating that amount, then go ahead and bump it up a bit, but the working of the muscles so that they burn more calories is going to make a big difference in weight loss, where just increasing protein will not automatically help you lose weight and keep muscle mass. The good thing about protein is that it helps us feel full longer than carbs, so it helps control appetite. Relax about that, keep the calories within reason, and hopefully your balance will become easier.kellie_erin wrote: »I guess I'm trying to eat a lot of protein because I want to maintain my muscle mass while losing. Does anyone have any advice about that? I know you can't really build muscle while eating at a calorie deficit so maybe that's just futile on my part.4 -
Exercise for this week -
Sunday - 11,380 steps, Pilates 30 minutes
Monday - 10,534 steps, Pilates 15 minutes, exercise bike (moderate) 45 minutes
Tuesday - 7,894 steps, Pilates 15 minutes, exercise bike 30 minutes
Wednesday - 8,049 steps, Pilates 30 minutes, exercise bike 45 minutes
Thursday - 9,899 steps, Pilates 30 minutes
Friday - 8,765 steps, exercise bike 45 minutes
Saturday - 10,768 steps2 -
Exercise for this week -
Sunday - 11,380 steps, Pilates 30 minutes
Monday - 10,534 steps, Pilates 15 minutes, exercise bike (moderate) 45 minutes
Tuesday - 7,894 steps, Pilates 15 minutes, exercise bike 30 minutes
Wednesday - 8,049 steps, Pilates 30 minutes, exercise bike 45 minutes
Thursday - 9,899 steps, Pilates 30 minutes
Friday - 8,765 steps, exercise bike 45 minutes
Saturday - 10,768 steps
She's back folks!!!
Can tell you're feeling better just based on this alone5 -
@kellie_erin Agree with @jugar on this topic but I know where you're coming from as I feel this is a popular sentiment out there.
I would recommend this article for further reading on this topic:
https://www.nerdfitness.com/blog/lose-weight-and-build-muscle-or-do-one-then-the-other/
It's long, veers in a few directions, and some of it will state what we're already well familiar with, but then in gets into your very question.....
Main point -
If you have fat stores (and we all do), you do not need to be in a “caloric surplus” to rebuild muscle. The calories stored in your fat cells act as this required energy.
They say if you train heavy and eat a caloric deficit, your body will pull from its fat stores to both fuel itself and potentially also build muscle. Outside of this they also say eating enough protein is critical too for creating this new tissue.
Anyway, the protein discussion is a big one... I don't have advice on how much and this article is advocating for high quantities, which I personally don't have an opinion on and I've seen the same numbers @jugar is talking about in other articles. I don't try to hit certain macros at this point so it's not something I really have advice on.
But I would say if you're worried about muscle loss as you lose weight then you want to lift more and look at adding more protein. And then I think you can have it all!!!
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@jugar - CW as of Thursday my weight was 165.0
Sorry for not checking in this week. I traveled to the US Thursday to attend a school event and to visit my son and mom for Thanksgiving. Its a little hectic here. But I am so fortunate that everyone is healthy. Happy Thanksgiving everyone!
How fun.. hope you're having a great time in the US with family!1 -
It's 8pm but I'm not going to do much more today so figured I'd add the steps now. Any guesses for which day I didn't leave the house?! I wouldn't mind, except I really was busy doing things (I was off work) but I suppose the house is pretty small so even going from the office to the kitchen doesn't get you many steps.
I totally know what you mean here - I've had days where I felt so active on my feet but my step count doesn't really show anything at all because while it felt like a lot, it was a small space.
Today was a good day - we had a mini road trip up to Red Deer and had a nice breakfast out, got our dog groomed, and did some shopping. I rode the bike, did a couple walks, did yoga and strength, and made us shrimp pad thai from a new meal kit service we're trying this week.
I am finding I'm at that point where I really look forward to my exercise every day.
Today's exercise:
11 minutes yoga/stretching, 15 minutes HIIT, 40 minutes Peloton, 8035 steps
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sljjjembeca wrote: »Challenging myself to enjoy getting together with family for Thanksgiving instead of just eating my way through it. Also looking for any tried and true advice for people who can't just have a little something sweet, and have to have the whole thing. How do you still enjoy, without over indulging? Thanks for being here all!
I'm definitely a moderator versus an abstainer.. I can't have absolutes in my diet (versus some people who just need to not have the thing that causes them trouble around anymore). I think it's important to know which type you are. So, if you go in my pantry you'll find chocolate, chips, etc. Before I turned things around, I was definitely someone who just went to town on just about everything.
The way I have these things in my house now without over-indulging is simple (for me) but effective. I am absolutely ruthless about not exceeding my calorie budget. I know there will always be temptation and I just don't allow myself to cut corners. This means if I know there is a more decadent day coming (a holiday, a birthday, etc.) I just switch my calories to maintenance. Then, my break has already been given. So, the room is there, but it's not unlimited room. I eat to that higher limit for the day, and then I go back to my planned deficit the next day. If it's not a special occasion, then I don't give myself that extra just because, as I've done the work to determine the deficit I want to be on so there's nothing to second guess. If I don't have the calories, I don't eat it. And if it's something I want really badly, I'll just tell myself I can have it the next day, and then I follow through. So, I really honestly don't ever feel deprived, because I'm out of that "I'm never having this again" feeling. The amount of treats I've had while losing the weight just makes me smile. Sure, I could clean up my eating a bit, but hey, I could also go off the rails and gain it all back, so I'll give myself a break on the "what I eat" in order to keep myself moving in the right direction. And honestly, it's just better to eat more nutritious things more often because I get to eat more, and volume eating is the best.
This is so far away from how I used to be, and nothing changed except I just decided overeating wasn't worth it anymore. At 293 pounds it had started to take too much away from me.
Having said all that, the other thing that's really important is not to beat yourself up. If I get into a negative thought pattern for too long, that's a big risk for me. So, no matter what happens, dust yourself off, and get back to your plans! It's the overall choices we make that matter!
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Last call for @evangsimmons170 ! Hope to hear from you this morning, thanks!2
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Happy Sunday!
Tallies are done, and we did not hit the top 3 as a team, but we DID have two of the three top losers of all! Well done @AshenMoon and @ashleycarole86 !
We have 2 more weigh-ins this month, so if you are in the USA celebrating Thanksgiving this week, you'll still have another week after that to soften the blow, in case you enjoy the feast enough to kick your weight up. Enjoy the pies and goodies, but then enjoy the "perfect days" before and after, OK? They feel great and help you get the pride in your losses right back.
I'm aiming for a really long walk today. I have not done one in a while - enough of this toddling about for less than an hour!! Have a great day or remainder of day for those of you in far away time zones
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Sunday weigh in:
PW - 186.4
CW - 187.6
(No comment necessary!)
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@ashleycarole86
steps for this week:
Sun: 11,608 + 1 hr hiking (Humpback Rocks in Virginia - one of my favorites!)
Mon: 11,178
Tues: 11,585
Wed: 14,149
Thurs: 10,825
Fri: 10,944
Sat: 18,034
Still very much struggling over here with lack of motivation and giving in to every single craving that comes to mind. Trying to turn things around today. Last night, after truly not leaving my bed ALL day, and taking multiple naps, and eating total crap, I went on a 2.5 hour walk. Feast or famine mentality over here - working on finding a happy medium. It's hard.6 -
CW: 166
I'm on vacation and struggling to relax. My insomnia is brutal. I got a whole 3 hours of sleep, which is honestly longer than some nights.
I've decided, having finished a quite heavily psychological series of books that I enjoyed but kind of weighed on me, to only read very silly romance novels this week. Kindle Unlimited is helpfully suggesting every ridiculous holiday themed book under the sun now after I read just one.
I also brutally destroyed my husband at Scrabble. 267 to 204. XD8 -
Our third week of November has concluded! Be sure to check out the results of this past week in the link below.
Here's a sneak peek of how your team did...
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Here are my step and exercise stats for the past 7 days:
14th Nov - 4792
15th Nov - 6839 / 52 minutes Arm Day (Epic 2 Day 17)
16th Nov - 3003
17th Nov - 3582 / 63 minutes Leg Pyramid Sets (Epic 2 Day 18)
18th Nov - 3414 / 54 minutes Strong Shoulders w/Weights (Epic 2 Day 19)
19th Nov - 3826 / 25 minutes Full Body no Equipment (Epic 2 Day 20) & 23 minutes Aerobics
20th Nov - 6894
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Steps
Sun 6093
Mon 14,101
20 min Barre
Tues 10,802
Wed 12,709
Thurs 13,608
Fri 14,401
Sat 6,980
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To add to protein conversation, I believe in balanced macros. I do percentages and them done by nutritionist. When I follow them, I have great losses. If I keep my carbs clean and my fats healthy, I have an even better loss. I am not an expert and I do not always follow them, but I feel better when I follow them
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Steps and exercise this week
Sun 26953
Mon 21084
Tues 13964 26 min treadmill
Wed 25818
Thurs 7870
Fri 13033
Sat 11414 30 minutes treadmill
Thanks @ashleycarole86 for the great insight, I have to put some thought into the abstainer vs moderator 🤷♀️
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PW 157
CW 157
I’ll try to hold fast this week, but there will be family & food… 😳5 -
It's Here! The Week 4 Challenge - Veggies Veggies Everywhere
https://community.myfitnesspal.com/en/discussion/10849472/november-week-4-challenge-veg-out#latest3 -
@AshenMoon Great work lighting up the number one spot on that leaderboard this week
@Terytha Cozying in with books sounds like a lovely and relaxing way to spend some vacay.. enjoy
Brad and I did a fun hike today.. there is no snow in Airdrie but west of Banff has a ton of snow.. so pretty. We did an out and back hike that was just over 10K and it was trudging through fairly deep snow. I got snowshoes for my birthday but we didn't take them along today... oops! Next time. In any event it was a great workout and a beautiful day.
Banff restaurants are doing tasting menus this month so we had a nice dinner afterwards. We want to retire in the mountains and these days are fun for our dreaming and scheming about that "someday".
I find days with big exercise efforts like today's hike to be tough to properly quantify- knowing I need to eat more to fuel and replenish but being a bit blind as to how many extra calories I actually burned. I again try to be reasonable here but it's always a bit of a guessing game. When I do purposeful walks I always eat back my exercise calories earned and it seems to be reasonable for me but the hiking numbers are crazy - I end up knocking them down but whether or not I'm accurate is anyone's guess. I guess since it's not like I'm doing hikes 6 days a week it all comes out in the wash anyway.
I got some massive calorie adjustment that must have imported in based on my step count being so high but it was a super high number way out of left field. Needless to say that just got ignored lol
Anyway, exercise ended up at 24726 steps. See everyone tomorrow!6
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