January 5
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Jan 5
Exercise - Lots of stretching, 40 minute walk
Tracking - Planned the day
Calories - Followed the plan - under
1 pass day so far (Jan 1)
I don't get a lot of exercise. I really like the 20 minute goal here on UAC, because that's about my level. I have a goal to do MommaStrong exercises or stretching most days, which is usually 15-20 minutes. And then I also have a goal to go out for a walk every day, which is more just to get out of my house and see the sun than for the exercise, but the exercise is a nice bonus.
I do think that the MommaStrong, which has a focus on core strength and posture, has really made a difference in how my body looks and feels, maybe as much as the weight loss (I've been doing them at the same time, so hard to parse out).
When I was maintaining a weight loss, back when I was 24-31 (I'm 41 now) I do think that the exercise I was doing for work helped me maintain. I have read that exercise really helps in maintenance.
I have found that with the low calories I am eating now for weight loss, the exercise calories really make a difference - I do use them to add treats but it's things like olives or cheese on my salad - just making all the healthy food more delicious.
I did learn from people here that if you'd doing a lot of exercise a few days a week, it's best to average that over the week or just adjust your activity level rather than try to eat what you burn on the day you burn it - because often you're actually hungry the next day. That makes sense and I am remembering that for if I ever get to exercise like that again (I actually am hoping to switch jobs to a job where I would get more exercise at work again).
But I think for the exercise I am doing - about 150 calories of exercise nearly every day - eating back my exercise calories helps to incentivize the exercise and it doesn't really make a difference mathematically.
I did have a long road of trying to lose the baby weight without tracking calories (from age 32-age 40). I did a variety of things with a variety of success. I definitely tried exercising more, and found, as I had found before, that if I am not tracking, exercise increases my appetite at exactly the right amount so that I maintain.
Thanks for the insights, everyone.7 -
1/5/2022
Exercise? Yes
Tracking? Yes (ouch - wasn't feeling great, wanted quick and easy, I know better but, somehow, it's always a shock when I see the numbers).
Calories? No6 -
@slimtastesbetter - you get the perseverance award! Way to go!4
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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
Remaining pass days 34 -
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~❄️~ 1 / 5 /2022~~ Waving Hi ~~ ☃️ ~~ BLESSings ALLways ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 240+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 27,680 +.......... 180 walking .........60 cleaning ....
back to Winter deep cleanup DeClutter Organizing ... Mon. Wed. Fri. If I fall behind
I will do Tues. / Thurs / Sat.
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-
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Jan 5/22
I tracked (although I filled my diary in this morning - which I don't like to do bc I do tend to forget), I stayed under (deliberately paid attention to what I was eating) but I didn't exercise. I was very conscious of not letting perfect be the enemy of good and managing to NOT let a non-perfect day become my enemy (by not letting myself have free reign to eat whatever I want - and yes I was tempted to last night but I refocussed myself and ate 1/2 cup of Tom Yum soup, some grapes and 2 mini cucumbers instead and then put myself to bed).7 -
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? ✅5 -
Dec 5
Exercise: ✨ core work - 12 mins; balance practice - 5 mins; exergame 35 minutes plus other get-those-steps-in
Logged: ✨ everything
In Range: ✨ all 206 fitbit activity credits left in the pot!
(if there is a P=instead of a 🌟, its a Pass Day)
🌟-🌟-🌟-🌟-🌟-4 -
yes x 35
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Thanks @biketheworld, I was proud of myself, especially because at first I thought I'd just do 2 miles. But then as I was finishing up 2 miles, I thought to myself why not do 4 more "laps" and make it 3 miles. So that's what I did.
Last night it rained and today it's supposed to rain like crazy with a high near 50 so perhaps all the snow and ice will be gone from the trail(s) tomorrow! Today I'm going to stick to the treadmill, probably a combo walk and jog, and I should also use the dumbbells, even if just for a few minutes. Got out of the habit of strength training.
Re eating back exercise calories, I like to know they're there if I 'need' them. I usually eat some but not all of them. Yesterday I earned 300 extra calories but only used about 45 of them.4 -
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? yes3 -
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)
I am calling this a pass day because of activities that disrupted my day.
Pass day 1/3 (this is for accountability to myself and my records).5 -
Exercise yes
Tracking yes!
Calories no3 -
✅✅✅
3 -
Thank you for your opener @victorious55!
I love your chart!!
I believe 1/2 my weight loss was due to significantly increased daily walking- 90 mins & a total of 4.2-4.5 daily miles for the past 4 years. It raised my whole level of movement & I was more as drive throughout the day, too.
I lost about 1 lb a week at my best or a decrease of 500 cals a day. 250
Decrease in food 250 increase in exercise.
I felt this gave me the nutrients & energy to walk faster & longer & hopefully kept my
Metabolism up - which it did seem to do
PS I know there is astonishing new research on metabolism currently…4 -
✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
4 -
Pass day, exhausted.3
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Yes x34
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@victorious55 Great opener today. I came back to read it since I was busy yesterday. The chart is eye-opening and your post about your friend who continued to drink an excessive amount of juice (sugar) was insightful. Thanks for sharing!2
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Jan 5/22
I tracked (although I filled my diary in this morning - which I don't like to do bc I do tend to forget), I stayed under (deliberately paid attention to what I was eating) but I didn't exercise. I was very conscious of not letting perfect be the enemy of good and managing to NOT let a non-perfect day become my enemy (by not letting myself have free reign to eat whatever I want - and yes I was tempted to last night but I refocussed myself and ate 1/2 cup of Tom Yum soup, some grapes and 2 mini cucumbers instead and then put myself to bed).
@Jana_2020 what I do is pre-log (usually the night before for the next day), and then for each meal or snack, I open the MFP app on my phone, and take a look at the diary to see "what's on the menu" for that meal! That way, I know if I'm following the plan, that I won't go over.... and I don't ever forget to log a meal! Just FYI.....
I also wanted to add a HUGE CONGRATS for not going hog wild for the remainder of the day!!!! Way to go!!!2
