January 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?
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Replies
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Not the opener but I did want to mention something @LazyBlondeChef brought up on tracking yesterday. One on the things I do in order to get variety in my meals is use a microwave meal of some sort. There is a lot of variety out there. Someone also said that they could not use up their meals because they were too much so they were going to split them.
Key points:
the weight in grams on the packages NEVER seems to match the actual weight. So I also think the calories are probably a best estimate also. Yes LBC, I agree with you that product labeling on qtys can be way off.
I know this because I split the meals up so I tend to weigh them to get half or 1/3 in several dishes. I have learned that a meal that says it weighs 300 grams cannot be divided up into 100 grams of 3 dishes because invariably it is short by at least 30 or 40 grams. This could be because it is after cooking but my suspicion is maybe they weigh the platter too?.. LOL. Anyway the second point is that I think many of these meals have too many cals or sodium to eat at one sitting. So I split them up and put them over a nice set of broc/cauli or other veggies which plumps up the meal but not cal wise and I still get to taste the variety of the food.
Bottom line is that I would limit prepackaged food if I was trying to lose because the calories are probably off by a significant amount (just my opinion). In maintenance I try a variety just because it's fun but I keep an eye on not having the ones which seem to be heavy in sodium or way off on weights too much,8 -
Exercise
Can You Do It With Exercise Alone?
Research have shown that you cannot achieve your weight goals with exercise alone. This weight/healthy journey is much more encompassing. It involves your eating habits, life styles, metabolism, family lifestyle, family history, etc., etc.
Some interesting read.
https://health.clevelandclinic.org/weight-loss-can-you-do-it-with-exercise-alone/
https://verv.com/healthy-diet-and-exercise-tips-for-losing-weight/
From my experience, if I am not mindful of what goes into my mouth, exercises does nothing to my weight
. I may be sabotaging my efforts. My nuts eating is an example.
I had a friend with a family history of diabetic and he was pre-diabetic, after every exercise, he drinks at least 2 litres (aprox 0.5 gallon) of juice. The excuse is that he has worked really hard and therefore earns it. Today, he has diabetic.
Exercise is important.
But can we do it alone with exercise?
What have you discovered?
What is your experience?
Share with us what you have learned or still learning about exercise and how it relates to this health journey.10 -
Excellent visual @victorious55. This has been a lesson hard learned for me. I think partly because I was just being stubborn. I only recently changed my mindset to NOT eat back calories burned. I have my settings set as active which give me enough calories to feel satisfied. If I do go for a long bike ride or exceptionally long walk I’ll allow myself to go over the limit a little, but I have stopped the “yahoo I burned 3000 calories riding my bike so now I can eat that much more!” And really, the bottom line is, I need to eat what’s healthy, not eat crap using the excuse that I’ve burned the calories.9
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biketheworld wrote: »Excellent visual @victorious55. This has been a lesson hard learned for me. I think partly because I was just being stubborn. I only recently changed my mindset to NOT eat back calories burned. I have my settings set as active which give me enough calories to feel satisfied. If I do go for a long bike ride or exceptionally long walk I’ll allow myself to go over the limit a little, but I have stopped the “yahoo I burned 3000 calories riding my bike so now I can eat that much more!” And really, the bottom line is, I need to eat what’s healthy, not eat crap using the excuse that I’ve burned the calories.
@biketheworld, you are very correct "...And really, the bottom line is, I need to eat what’s healthy, not eat crap using the excuse that I’ve burned the calories..."
Most healthy stuff are so filling that there is so much that you can eat
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Completed all 3 today (also yesterday and on the 3rd but forgot to comment it on this group)
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Still have 3 passes
Let’s keep it going gang 🙌🏼
Anyone else here from the UK? 🇬🇧9 -
4km freestyle and over calories again
Pass 3/37 -
@NicoleThomas002 I'm here in the UK 🇬🇧
40 mins cardio
All food / drinks logged
Under allocated calories8 -
@victorious55 - “Most healthy stuff are so filling that there is so much that you can eat.”
I’m revisiting a book that I’ve had for about 10 years, read, incorporated for awhile, then abandoned. My nephew sent it to me because heart disease runs rampant in our family. One of the things the author talks about is how, if you eat large quantities of veggies, especially green leafy ones, you are physically filling up your stomach, but consuming a fraction of the calories, fat, etc. 100 calories of broccoli is 12 oz, while 100 calories of ground sirloin is only 1 oz. It’s so obvious, but when I see a visual like the following, it really sinks in.
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✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
I have found that the benefits of exercise are more to do with keeping fit and healthy than with weight loss. I do eat back a small proportion of my exercise calories. They give me a cushion against small indulgences. A little of what you fancy does you good. Moderation is the key.
Eating sensible portions of a healthy balanced diet are much more important than doing exercise to controlling weight.
Just my opinion, of course.8 -
biketheworld wrote: »@victorious55 - “Most healthy stuff are so filling that there is so much that you can eat.”
I’m revisiting a book that I’ve had for about 10 years, read, incorporated for awhile, then abandoned. My nephew sent it to me because heart disease runs rampant in our family. One of the things the author talks about is how, if you eat large quantities of veggies, especially green leafy ones, you are physically filling up your stomach, but consuming a fraction of the calories, fat, etc. 100 calories of broccoli is 12 oz, while 100 calories of ground sirloin is only 1 oz. It’s so obvious, but when I see a visual like the following, it really sinks in.
In my journey, I have discovered that my salad and protein is more filling than my chips. I also feel full for a long time.7 -
05/01/2022
Exercise – yes
Tracked – yes
Calories – yes
1/3 pass days
I’m retired so can fit in lots of activity/exercise but it’s about keeping fit and healthy – mental health as well as physical health is improved with exercise – especially outdoors.
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January 5, 2022
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
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (4 days -free)
Within Sugar macro today? Yes (2 day)
Pass day 0/3 (this is for accountability to myself and my records).8 -
lesdarts180 wrote: »05/01/2022
Exercise – yes
Tracked – yes
Calories – yes
1/3 pass days
I’m retired so can fit in lots of activity/exercise but it’s about keeping fit and healthy – mental health as well as physical health is improved with exercise – especially outdoors.
I've been involved in sports and exercise all my life, the majority of the time it having nothing to do with weight loss. You nailed it with the mental health part. The benefits I get from exercise far exceed weight loss.8 -
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Jan 5:
✅✅✅ Exercise today was yoga, counter pushups, and 30 mins walking around inside the building at work.
Pass Days Used: 1/3 (4Jan)
I think I'm experiencing something like the "keto flu". I've been eating a lot more freggies this week, and have cut out the sugar entirely... so I'm hoping that this "flu" like feeling goes away within the next 24 hours or so.10 -
January 5
✅✅✅
1 pass day used
Today's exercise was a 33 minute strength routine9 -
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I was over my base by a handful of calories (still had the exercise calorie padding but I’m trying not to touch my exercise calories) but given the circumstances I’m giving myself the 10 calories and calling today a win.10 -
Did I exercise for at least 20 minutes? Yes, 25 minutes on the Peloton. Low energy, so an easy day.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes9 -
✅ Exercise: Gentle abbreviated lunges
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
A lot of success here today!9 -
Yes x's 38
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Tracked - yes
Under - no
Exercise - no
This cold is on the tail end so I’ll be exercising again in a day or two.
Pass day #49 -
Did I exercise for at least 20 minutes? Yes, slow, easy 24 min 3.5km treadmill
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
1 pass day used (Jan. 04)8 -
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0/3 pass days used
32/2022 miles.
7 miles tonight7 -
Wednesday January 5
✅✅✅8 -
✅ Exercise: 11,000+ steps walking around my basement again
✅ Calories
✅ Tracked
0 pass days used ( )
I was going to swim until I heard the warning put out by our university health system of how they are more overwhelmed than ever before during the pandemic. Decided to stay home a bit longer. I know I may eventually get COVID but I would like to postpone that as long as possible. It amazes me how much less seriously so many people are about taking precautions now that this thing has dragged on almost two years. We are all so tired of it that it is difficult to make rational risk assessments.
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Yes x3. Upper body strength7
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6.82 km
Time
1:24:25
Avg Pace
12:23 /km
Calories
359 C
Did I exercise for at least 20 minutes? yes and more
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
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Yes, yes and yes9
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3 yes!
Great showing up everyone!
Piyo today for workout
No pass days7
