Challenge 1 Praia da Falesia, Portugal & Calorie Tracking

kaliswalker

• Challenge 1 Praia da Falesia, Portugal & Calorie Tracking
  
  Buckle up, this first week may be a little bumpy. Please weigh in on January 8th. If you are a little late in joining your challenge team, you will still be able to record this important information. If you have not received your invitation to your individual challenge team, please contact Ceriusly1. Be ready for take-off!
  
  This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. And post questions and comments on your team’s discussion board. Thanks!
  
  🌎️Challenge #1 Saturday, January 8 - Friday, January 14🌎️
  ✈️DESTINATION - Praia da Falesia, Portugal 6,000 Miles & Food Diary & View BMR Calculator
  
  The challenge begins on Saturday morning. Exercise & Food Diary & View BMR Calculator done before SATURDAY DOES NOT COUNT!!!!
  
  Praia da Falesia translates to Beach of Cliffs. It is one of the most beautiful beaches in the world, with golden sand, clear waters, and stunning red cliffs for a backdrop. It is 4 miles of sheer perfection. Let’s make this a restful start to our travels. A beach chair and umbrella await you. Bring your sunglasses, a good book, a picnic, your beverage, and prepare to relax. After a little rest enjoy a walk along the beach or a swim. If you wish you can linger till sunset.
  
  
  Race - You must exercise to earn air miles to get your team to the destination.
  1 minute of exercise = 1 air mile
  
  DAILY MAXIMUM 120 exercise minutes/air miles.
  
  📝Living the Good Life - Exercise & Food Diary & Basic Metabolic Calculator
  
  We can all write the book on weight loss ‘Eat Less, Exercise More!’. This week let’s tip the scale in our favor by understanding our calorie deficit, and using a daily Food Diary. Based on your diet and exercise, you can achieve a deficit in two ways – eat less or exercise more – but ideally a combination of both.
  
  A Calorie Deficit is the single most important factor for weight loss or maintenance. No matter what the diet trend is, the common factor among successful weight loss plans is a calorie deficit. A calorie deficit happens when your body uses more calories than you take in.
  
  Your Basal Metabolic Rate (BMR) is how many calories you would eat each day to MAINTAIN your current weight. It is an estimate of how many calories you'd burn if you stayed in bed for 24 hours; the minimum number of energy/calories needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise.
  
  Look at how many calories you burn a day.
  Link to the BMR Calculator. https://www.calculator.net/bmr-calculator.html
  
  When you joined MFP, you input your information and Your Daily Goal (calories) was determined. In MFP click on your “Food Diary” and scroll to the bottom to see it. https://www.myfitnesspal.com/food/diary/
  
  Knowing the calories you are consuming in your food and beverages and factoring in what you burn through activity are the two key elements to calculate your goal calorie deficit.
  For example, if you burn 2000 calories a day but only eat 1500, you’ll be in a 500-calorie deficit, and in a week that would be a total calorie deficit of 3,500 calories.
  
  Note: 500 calorie deficit per day = 3,500 calorie deficit per week = 1 pound weight loss per week.
  
  Understanding this relationship should help you make better food and activity choices. Will this food or activity get me closer or farther from my daily weight loss goal?
  
  Keep track of the calories you eat by measuring and weighing your portions for these calculations.
  
  When you look at your daily Food Diary calories today – ask did I lose? Gain? Or maintain my weight? What can I improve on? On special occasions if I exceed my planned calories, I will be careful not to exceed my Daily Calorie needs based on my Basal Metabolic Rate (BMR) activity level; no loss but no gain. Note - Do not eat under 1,200 calories a day unless on doctor’s orders.
  
  Examine your habits – both in the kitchen and gym – and decide where you can make sustainable changes to have long term success for weight loss. If you are already pushing yourself 2 hrs a day at the gym but don’t pay attention to your diet, it might be time to cut out junk food and reduce your portions to see weight loss changes.
  
  ✔️To score points this week
  
  1. Food Diary daily calorie tracking 10 points a day
  2. View your BMR Calculator, calorie needs based on activity level 15 points one time this week
  
  Summary
  
  Record all exercise minutes. It's 6,000 Miles Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
  
  Scoring: 1 minute of exercise = 1 air mile
  
  1. Living the Good Life: Food Diary record all your food for the day = 10 points (all or nothing) Maximum 10 points daily
  2. View Basal Metabolic Rate Calculator 15 points one time this week
  
  We will record this on one thread. (example)
  
  My Exercise: 30
  My Food Diary: 10
  My BMR: 15 (only record once during the week)
  
  Team Exercise: 600 + 30 = 630
  Team Food Diary: 200 + 10 = 210
  Team BMR: 300 + 15 = 315
  
  ****Remember if for any reason your health does not allow you to participate in a challenge please do not attempt it. Always follow your doctor's orders.