December 5
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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Cannot Achieve Goals with Exercise Alone
An interesting article. Do you agree? After all the 3 tenets of the UAC start with "exercise". But like a 3 legged stool, if you only manage 1, the stool is probably going to teeter totter and eventually fall over.The benefits of regular exercise are many: a healthier heart, improved metabolism and weight management, along with stronger bones and muscles. Not to mention exercise is part of a formula that can help prevent a long list of chronic diseases, including many cancers.
But is exercising — without adhering to a healthy diet — an effective strategy for weight loss? The short answer: No. As good as exercise is for you, it won’t help much without dietary modifications if you’re trying to lose weight and fend off heart disease, diabetes and other ailments, dietitians and researchers say.
The most recent study to examine exercise-only weight-loss plans followed women who engaged in exercise classes three times per week for four or eight weeks — but who did not change their diets. The result: They failed to lose weight.
As you get older, healthier eating — focusing on fruits, vegetables, whole grains and lean proteins — becomes even more crucial as exercising is more challenging.
When we’re younger, our metabolism is high and we can sometimes eat whatever we want — but that starts catching up with us over time.
In the recent study, researchers at Bangor University in the United Kingdom broke down their study into two parts, both involving young women. For the first experiment, 34 women aged 18 to 32 years performed circuit exercise sessions, three times per week for a total of four weeks. The second experiment involved 36 women of the same age group who took part in the same training sessions, but for a total of eight weeks.
The goal of the study was to determine whether or not exercise alone would lead to weight loss in the women, but the participants were not told this. Instead, they were told that the study would examine the effects of exercise on cognition and cardio-respiratory fitness. At the end of the four- and eight-week programs, the researchers found that none of the women lost weight. The subjects included a mix of women who were lean, overweight, or obese prior to the study.
The researchers found that women who were overweight or obese experienced increased hunger. Meanwhile, the women who were lean at the beginning of the study saw an increase in muscle mass after the exercise training sessions.
The takeaway is that regular exercise is vital for good health, but has no benefits for weight loss if not accompanied by healthier eating, according to study co-author Dr. Hans-Peter Kubis, of the School of Sport, Health & Exercise Sciences at Bangor University.
Exercise alone is not going to help you in the long run. It might be a good habit to create, but then you need to start incorporating good eating habits if you’re ever going to maintain a healthy weight.
Other studies have found that shifting to healthier eating, with increased fiber and less “added sugars,” can achieve weight loss with minimal exercise. But physical activity is an integral element of the formula for healthy living, as well as maintaining the proper weight.
General U.S. guidelines for achieving optimal health call for 150 minutes a week of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two.
My own story mimics this. I have been a runner since I was in my teens. A tennis player, waterskier, snow skier, horseback rider. You name it. Always active. But yet in spite of that I was also a yo yo weight person. Gaining and losing the same 20-25 pounds probably 20 times. I have finished with that I hope. And I still love to run and exercise but even being a healthy weight, and exercising guess what? My blood work was not good and my blood pressure not what it used to be either. Of course some of that is age, some genetics, and the history of yo yo ing, but a lot more of that turns out that what we eat is important for our health. Maybe not even just from a weight loss or maintenance standpoint either. So for me to achieve my health goals it turns out exercise alone has not worked. It makes me feel good and it makes me stronger but still by itself, the stool will fall over.
Of course on the flip side of this, it means that you can balance your stool on the 2 legs of logging and staying within your calorie limits when you are injured or recovering from surgery or sick. And you won't lose all the gains in health you have made.13 -
Yep for me diet is the key!!! Like you i hve always worked out but only seen changes wen I cut down food intake.
5th Dec
* Lovely bush/beach walk carrying bub, amazing water views. Fed a baby and muma kangaroo was awesome!
* Under calories by a lot
* Tracked every BLT
Night all. Xo9 -
Sunday Dec 5
Exercise: Yes - dog walk
Calories under: Yes
Tracked all: Yes
Re the above discussion, I have heard it is around 80-90% food and hence only 10-20% exercise that results in weight loss...7 -
And one addendum to the above opener
eating back your exercise calories.
So one thing I have noticed over the past few years as I have incorporated some longer and faster runs into my workouts is that the day "of" a intense workout my appetite tends to be depressed. But the day or two after I find myself very hungry. That's why to me eating back your exercise calories can be a false flag. I tend to eat to a steady state TDEE cal amount which is an avg basically for a week or two. or even a month. So technically I don't eat back exercise cals on the SAME day but I do over time. And sometimes will go right up to the limit of my large allotment the day after or the day before a long run.
I know sometimes folks like to use the eat back exercise cals as a daily type thing but for me at least it just doesn't really make sense. I want those cals to ENERGIZE my workouts so I need them at least 48 to 72 hrs prior and maybe 24 to 48 hrs after for recovery. I wish the whole terminology would be changed.
I believe this applies both to losing weight and maintaining.
Here is a TDEE chart I used when I was losing which I like....
https://drive.google.com/file/d/0B7gGXXQIy4R4ejRRNkZHZHFDOW8/view
You have to download to a computer and save as your own excel file and then input your data. It doesn't even try to have an addition for exercise specifically but is a basic chart which as time progresses or your workouts change will show you your TDEE.
Just my thoughts for the morning!8 -
SummerSkier wrote: »And one addendum to the above opener
eating back your exercise calories.
So one thing I have noticed over the past few years as I have incorporated some longer and faster runs into my workouts is that the day "of" a intense workout my appetite tends to be depressed. But the day or two after I find myself very hungry. That's why to me eating back your exercise calories can be a false flag. I tend to eat to a steady state TDEE cal amount which is an avg basically for a week or two. or even a month. So technically I don't eat back exercise cals on the SAME day but I do over time. And sometimes will go right up to the limit of my large allotment the day after or the day before a long run.
I know sometimes folks like to use the eat back exercise cals as a daily type thing but for me at least it just doesn't really make sense. I want those cals to ENERGIZE my workouts so I need them at least 48 to 72 hrs prior and maybe 24 to 48 hrs after for recovery. I wish the whole terminology would be changed.
I believe this applies both to losing weight and maintaining.
Here is a TDEE chart I used when I was losing which I like....
https://drive.google.com/file/d/0B7gGXXQIy4R4ejRRNkZHZHFDOW8/view
You have to download to a computer and save as your own excel file and then input your data. It doesn't even try to have an addition for exercise specifically but is a basic chart which as time progresses or your workouts change will show you your TDEE.
Just my thoughts for the morning!
I downloaded the spreadsheet - any info on where to go to find out how it works???? (what am I looking at entering where? What changes does it track and what do they meeeeeaaaaaannnnn??? )1 -
@bmcc9 If you click on the cells you will see that it wants you to set it up - start date, lb, cal, etc... Then you just enter the date each day. Cals, weights and it will calculate TDEE. You can tell it how many weeks to use also. Below I put some initial data in but you can customize for how you want it. I would save it after download to your hard drive as whatever file name you want. Then just play around in it.
4 -
@SummerSkier soooo, after loading the personalized initial baseline data at the top, and when you get to the first Week / Stats / Mon / Tues / .... part, that would be Weight and "Cals (consumed)" per day across the row? Or would that be "Cals (the fitbit said I burned) per day? (Not entirely clear on the TDEE thing in general)
I am far enough from the First of Nov to load last month's info in "as if looking over a random test-subject's data" (no personal emotional investment in the numbers) and then continue from there. I might even keep up a week's lag on the Dec stats at first, just to keep the "emotional distance" as I get used to understanding what I am looking at.2 -
@BMcC9 the spreadsheet is working to calculate your TDEE over extended time frames which is how much you eat daily to maintain or lose weight. Input your weight and calories consumed. Ignore fitbit. LOL. It doesn't care about exercise. Suggest you read up about TDEE. There was also a good thread annPt had somewhere about increasing your TDEE but being more active in general vs specific exercising.
5 Dec
Did I exercise for at least 20 minutes? yes
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
5 -
Sunday 5th December
I've always exercised in one way or another but food/diet is my only way to lose weight.
As they say ... you can't out run a bad diet!
I look at food/nutrition for weight loss and I look at exercise for being fit and healthy and good for me ... but together, they are the perfect pair!
Exercise: yes, walking, spring cleaning (even though it's summer). I also have set up a gym type area under my pergola in the garden and had to move all of my equipment from my living room out to the garden ... so some heavy lifting and walking in there too
Calories: yes
Tracked: yes
So after failing miserably on Saturday with 3 x No's, I turned it around today with 3 x yes's!
The key is to never give up, keep on trying and don't let one bad day, turn into a bad week!
2/3 pass days used8 -
✅ - Exercise 20+ Minutes: 86 minutes, walking/dancing/flex
✅ - Calories within budget
✅ - Tracked everything
2️⃣ Pass Days left
I do eat back a proportion of exercise calories, but generally see them as a cushion against unforeseen circumstances, and as banked calories to fuel exercise if need be.6 -
December 5
✅✅✅
No formal exercise today but I was active and comfortable to call it a Yes.
Exercising to lose weight without mindful and controlled eating makes as much sense as trying to become a bulked up bodybuilder on diet alone.5 -
05/12/2021
Exercise – yes
Tracking – yes
Calories – yes
Pass days – 0
Todays’ topic is a recurring theme – weight loss is primarily achieved through managing your diet. As the article explains – exercise can increase your appetite which if you don’t address by changing the nature and/or quantity of what you eat may actually lead to weight gain.
I agree with the comment from @SummerSkier about exercise calories - I don't necessarily eat them on the day but over a period of time they can be added to my baseline calories. I am a little old lady and if I was inactive/sedentary my maintenance calories would be less than 1,400 a day. I can do it (and have managed on less when trying to lose weight) but it is very restrictive and makes little allowance for eating out, parties, etc. As I am retired, I can usually get quite a good level of activity/exercise in a day, but I average out my calorie allowance – in effect using TDEE without actually doing the calculations. After over 2 years of maintenance, I understand my energy requirements in round numbers and can eat enjoyably and enjoy days out, parties etc.
I also exercise for health reasons but I do enjoy my bike rides and I enjoy knowing that my body can still do proper exercise.
I have to add though, that although I know all that (and at 71 years and after 50 years of struggling I should do) that it is all too easy to let the tracking drift and “forget” those little extras until “What a surprise” – 5 kg has mysteriously appeared round my tummy! This is why I keep going with MFP and UAC.
9 -
Sunday December 5th
Exercise- yes, 45 min walk
Stayed in calorie range- yes
Tracked everything I ate/drank- yes
2/3 pass days used5 -
SummerSkier wrote: »And one addendum to the above opener
eating back your exercise calories.
So one thing I have noticed over the past few years as I have incorporated some longer and faster runs into my workouts is that the day "of" a intense workout my appetite tends to be depressed. But the day or two after I find myself very hungry. That's why to me eating back your exercise calories can be a false flag. I tend to eat to a steady state TDEE cal amount which is an avg basically for a week or two. or even a month. So technically I don't eat back exercise cals on the SAME day but I do over time. And sometimes will go right up to the limit of my large allotment the day after or the day before a long run.
I know sometimes folks like to use the eat back exercise cals as a daily type thing but for me at least it just doesn't really make sense. I want those cals to ENERGIZE my workouts so I need them at least 48 to 72 hrs prior and maybe 24 to 48 hrs after for recovery. I wish the whole terminology would be changed.
I believe this applies both to losing weight and maintaining.
Here is a TDEE chart I used when I was losing which I like....
https://drive.google.com/file/d/0B7gGXXQIy4R4ejRRNkZHZHFDOW8/view
You have to download to a computer and save as your own excel file and then input your data. It doesn't even try to have an addition for exercise specifically but is a basic chart which as time progresses or your workouts change will show you your TDEE.
Just my thoughts for the morning!
I take into account what I eat and when I eat it for sure. Ifvi am doing a heavy session of exercise like today when I hiked up a mountain t
I have a very early breakfast with complex carb.. early meaning perhaps 2 in the morning, ill try and have something with complexish carb and a bit of protein on the way and then when I'm doing exercise I will have simple carbs such as chocolate cake or biscuits, something to damp down the sugar a little so I don't get a whopping spike. I time this 5 minutes before I start a big section of uphill . After the event I will eat as much as I can of complex carb, a bit of fat and a load of protein. I say as much as I can because immediately after a session I'm not hungry but I will force it down. I use mfp from 12 midnight to 12 midnight which allows me to count the calories I eat to fill up my glycogen in the same day as I burn them. The only problem is if I fuel up and the something stops me, I've blown my target before I start:)5 -
3x yes today. Lovely hike over some lovely hills:)
0 pass days4 -
Exercise:
Tracking: Calories: 5 -
12/5
Exercise-yes
Caleries-yes
Logged-yes4 -
✔️✔️✔️
Today was a dive day. I love the water even if it is 58* f. I do have proper wetsuit thickness. A lovely 45 min swim. I always forget how much I love diving.5 -
yes x 34
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December 5
✅ Exercise - workout video
✅ Calories
✅ Tracked
0 Pass Days Used4 -
Tracked logged rowed and I know it4
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✅✅✅😃5
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Exercise -walked 45 minutes
Under calorie budget (1650)? Yes 1748
Tracked everything I ate and drank? Yes
Blew it today2 -
Agreed, interesting article @SummerSkier
Another pass day.4 -
@donna25trinity and @davert123 -Love the visuals from your exercises today @tahm42 @TerriRichardson112 and @snowshoe072 -your dive, dance, and rowing wkouts sounds too fun!
Kudos on the 3 yes day!!!
@jjjcat @yrc_pr @stella7x7 @bradkcrew @Pammy757 @WhatMeRunning @_JeffreyD_ and @SummerSkier (thanks for also sharing that nifty spreadsheet!)
That's a healthy attitude @Healthymumlife !
Yes to posting: @mmcram and @Jana_2020
Tracked, Exercised and at4 -
Agreed, interesting article @SummerSkier
Another pass day.
But you reported! Way to be a CHAMPION!0 -
December 4
Exercise - Yes walked around a manatee viewing center
Under Calories - Yes
Tracked Yes
December 5
Exercise - Yes walked around a massive Christmas Light Maze
Under Calories - Yes
Tracked - Yes4 -
I’ve known in my head for a long time that I can’t out-exercise what I eat, and yet, there is always a little voice trying to convince me to walk more, bike longer, or run harder so I can eat whatever want and still lose weight. It just does not work that way and I can’t cheat the system. A couple months ago I adjusted my setting to “active” and now rarely if ever eat back my calories. My problem remains controlling the amount I consume. The day I completely get that under control is the day I’ll see full success.
3 yeses again today.
Pass days : 0/35 -
✅✅✅
@SummerSkier - my appetite does that too, but I’ve noticed if I don’t eat more calories on run days my hunger the next couple days is worse. You raise an interesting idea of setting your calorie goal for what you’d net in a average week or month. I’ve been tracking calories in and out in an excel file for the last 5 months. I wonder what my daily goal would be if I averaged it out. Hm. I sense some excel fun tomorrow. 🤔 I shall also check out the chart you shared. Thanks for the idea!4
