March 28
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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@WhatMeRunning has been absent for a week, I am worried about him. I was hoping he would post the opener today. I have always enjoyed his long thoughtful posts. 5 days left for March. Wow time has flown by.
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I was noticing that too @SummerSkier . That's not like him.1
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Monday - I have also been a bit absent. I have had a lot going on and haven't managed to post. My exercise has been up a lot, but my tracking has been patchy. I have still tried to make good decisions though this has worked only some of the time.
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Hi everyone!
I signed up to do the opener today. It's my first time.
I was thinking about how we are all trying to eat a certain number of calories. But how did you arrive at that number? Do you try for the same number every day, or do you have different goals for different days of the week?
Has your calorie number changed over time? Either because you have had to reduce it to keep losing weight, or because you have raised it in maintenance or to take a break? How did you decide when to change the number and what to change it to?
I've been giving a lot of thought to my number this month, which I will post about later, and I am so interested to hear everyone's thoughts.5 -
yes for 3
0/3 pass days used
home again back to my routine.3 -
3xyes. Day 41 of Epic I+8km jogging with a group. Found a running club in the neighbourhood. Had fun6
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Hi Caroline - thanks for the question today. I am eager to read everyone’s responses.
I set my daily calorie target (and percentage targets for protein, carbs, fats, and amounts for sodium and fibre) on the recommendation of my dietician. These numbers are all quite different than MFP assessed would be optimal for me (age/height/weight/activity level). I see her once a month. When my loss stalls, and it will, we will adjust my calorie target. We have adjusted my protein and fibre targets already and that change has helped me.
Her advice from the start has been to eat at or as close to that higher (than MFP assessed for me) daily calorie target for as long as I can before lowering it.
At the calorie rate I am at, I honestly don’t feel that I am denying myself anything I want to have. I am certain that I could lose faster if I dropped it from what it has been set at since August 1, 2021 — and have taken that approach in the past. But I know that I couldn’t sustain that approach.
It leads me to wanting to and then overindulging, and other trickery like underestimating my intake. I have no interest in doing that this time around.4 -
I've been missing for a bit. I just finished a retreat at my parish, St. Mary of the Immaculate Conception. I'm on the team that led the retreat, so between planning meetings, etc., and preparing talks that I gave, I put exercise totally on the back burner. See you all next month!!7
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✅ Exercise: 65 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 2️⃣
I will be in the Winner’s Circle.
Daily Calories
When I started using MFP I used their recommendation as my daily calories, based on the weight I was, my level of activity, and the amount of weight I want to lose every week.
As time went on I used a TDEE calculator to work out the calories for me. Then, I bought a new digital scale, which gives me my TDEE each time I weigh. It also gives me %age body fat/muscle mass.
Once I reached maintenance, I played around with the daily calories until I found a number that kept me at a healthy weight for my age, weight, height, and build. I usually stay within about 150 cal of that sometimes up sometimes down.
Currently on 1700 calories daily
From 18 March ThemeThis is my identity based March Tiny Habit.For the next 14 days:
I am a person who values the health and fitness of body, mind, and spirit.
I will refrain from eating after 9pm to allow my body to concentrate on processing CI
LNS: 0 ~|~ Me: 28 (Streak = 32)
This has definitely worked for me. My CI have reduced this month.
I know some people believe that all calories are equal. However, I was checking my macros today and I realised that my Fat%age has been creeping up, which I do not think is healthy for my body.
I will prelog my CI first thing in the morning to ensure that I am within 2% my daily specified goal for Fat%age
👌🏻-👌🏻-👌🏻-👌🏻-👌🏻-👌🏻-👌🏻
👌🏻-👌🏻-👌🏻-29-30-31-01
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Monday
Exercise: 45 min
Calories: under goal
Tracking complete
pass days used 1/3
4 -
Exercise ✅
Calories ✅
Tracking ✅
Pass days 3/35 -
My calorie number fluctuates if I am not losing weight I will increase by 100 or decrease by 100 depends on me and the scale. I have a Fitbit aria scale that calculates body fat %, BMI and weight. I try not to worry to much about the weight especially if I ate a high carb or food that contains a fair amount of sodium. Lately I have been trying to focus on Whole Foods I have been successful so far and find myself full. I have also found a couple of na beers that are very good and low calorie so that hits the spot. Beer is like a treat and these have only .5% alcohol and low calorie.
Today my exercise was minimal again having more elbow jabs not sure what is going on but will watch. Tracked and logged. It was also nice to see photos yesterday it gives you an idea of some of the places we call home and workout in.
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March 28th
Exercise – yes
Tracking – yes
Calories – yes
2/3 pass days used3 -
@Caroline_slowandsteady Great idea for an opener Caroline! Love Nemo too!
@jjjcat I hear ya! But a new month and another chance is right around the corner!
@tahm42 Great job on 3 yesses! And I'm glad that you're home and can get back to your routine.
@Winner_in_Life it's terrific that you've found a running club! Nice!
@jamcnewman very well said.
@Bill70sStrong I'm glad that you're back for April!
@TerriRichardson112 Another terrific day. You're such an encouragement to the team. Thanks so much!
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@caramel_apple Terrific job on 3 Yesses!
@leanme_28 Another 3 Yes day! WooHoo!
@showshoe072 Great idea - that na beer!
@eokoro you're doing well this month! Only a few more days to go!3 -
✅✅✅. 3 pass days used.
I use the TDEE method to plan cals. It’s not always static but mostly it is.2 -
March 28:
✅✅✅ exercise was minimal walking at work (baby, it's COLD outside!) Lol.
I've been hovering around 1900 all winter - which I thought was more of a maintenance for me.... but if I'm being totally honest, I've been slowly gaining since Christmas because my exercise has been down.
I've recently put my calorie goal down to 1700, and need to increase my exercise so that I can get back to losing again!!!!4 -
Well done @SummerSkier , as always!1
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March 28.
Did I exercise for at least 20 minutes? Not up to it yet. Took a two hour nap this afternoon. I did go to work today and worked until 2. I am not going to push myself so I can recover
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
My calories level is 1300 with guidance from dietitian.5 -
✔︎ 20+ mins exercise (1 hr 17 min walk)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (☘️=3 ✔︎'s, 🏴☠️=pass):
☘️-☘️-☘️-☘️-☘️-🏴☠️-☘️-☘️-☘️-☘️-☘️-☘️-🏴☠️-☘️-☘️-☘️-☘️-☘️-🏴☠️-☘️-☘️-☘️-☘️-☘️-🏴☠️-☘️-☘️-☘️-29-30-31
Passes used = 4 / 3
Habits I'm continuing to track this month:
✔︎ Morning meditation
📿-📿-📿-✘-✘-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-📿-29-30-31
✔︎ Drink >64oz water
💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-💧-✘-💧-💧-💧-29-30-314 -
✅ Exercise: 35 minutes walking, 20 minutes swimming
✅ Calories
✅ Tracked
1 passday used (Mar 13)
I set my calorie goal at what I suppose is maintenance level and then after I exercise I usually usually find I achieve a 500-1500 calorie deficit below that. I did it this way because I fast for up to 24 hours on an irregular schedule and plan to eat at my maintenance level the day after a 24 hour fast. However many maintenance days I need is ok with me though, even if I did not fast the day before, but I am eager to be slimmer so usually have to make myself eat at maintenance levels the day after a fast. I dont want to change my calorie goals that often. Doing it this way does makes it fairly easy to stay within ¨my calorie budget¨ so it probably makes it easier on me for the purposes of this group than people who set harder daily goals. If I get to where I am not losing satisfactorily than I will reduce the calorie goal.
Personally I dont think the calculations are that accurate so I really do not obsess about the numbers and am getting more casual about the measurements as well. I try to record everything so that I am mindful of my choices. What I expect is that the weight loss will slow down as I get closer to my healthiest weight.
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❌✅✅
Food wasn’t terrible but over, still under maintenance though. Whenever I do GF I find I’m extra hungry the first week until I settle into it so I’m calling it a win.4 -
March 28, 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 (26 days -free)
Within Sugar macro today? Yes (26 days)
Pass day 1/3 (this is for accountability to myself and my records).3 -
✅ Exercise
✅ Calories
✅ Tracked
5 Pass Days Used3 -
✅ Exercise - 1 hour of Jazzercise
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
3 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-P-6-7-8-9-P-11-12-13-14-15-16-17-18-19-20-21-22-23-P-25-26-27-28
As far as the calorie settings, I used MFP's guided setting. Originally I said I wanted to lose 1.5 pounds/week and with 35 pounds to lose, it had me at 1200 calories/day (excluding exercise calories). Somewhere along the way, I change my weight loss goal to 1 pound/week and it still came out to 1200 calories/day. Just recently, I dialed it back some more to 0.5/pounds/week and lo and behold MFP gave me a whopping 1280/day!! So just now, I put myself at maintenance, and it gives me 1540 calories. I don't know how all this gets calculated.
That being said, I have generally between 1300-1500 calories depending on how much exercise I get.4 -
yyy4
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Did I exercise for at least 20 minutes? 22 minute walk, 68 minutes on the Peloton, 5 minute post-ride stretch
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 - 6
When I first started in Jan 2021, I let MFP set my calorie target for me based on weight loss of 2 pounds a week. I have always tracked and ate back my exercise calories because I didn't want to feel like I had to exercise a certain amount to justify my base calories. I personally find it easier to have my base calories based on no intentional exercise and then to eat beyond that to fuel whatever workouts I might have. I have totally fallen back in love with exercise and I want to move my body for more than weight loss so this allows me to exercise as much as I want and not feel under-fueled.
Anyway, I was losing more than 2 pounds a week on that calculation, so eventually I started weighing daily and tracking my net calories against that weight loss trend to find my own estimated maintenance calories. I now take a deficit equal to up to 1% of my current weight on the days I'm taking a deficit.
Until I'm done losing, I do toggle into periods of eating at maintenance - 10% if there is a special occasion that I know taking my normal deficit will be difficult at. I decide this intentionally before the day begins so I don't make any occasion a reason to be near maintenance.
The nice thing about having my spreadsheet of data is that over time I have lots of validation of what my maintenance will be and/or how it's adjusting over time. I sort of do a revolving estimate based on the last 7 weeks or so, so as I lose weight and my body adapts I will be adjusting in relation to that.
That's all that goes into it for me - I don't track any other macros so my net calorie allotment is all I worry about.3 -
Yes x3. Posting an update of the creek melting from my morning walk. Soon I will be scouring the water and banks for beaver sightings!
I set out to lose half a pound a week since I didn’t have much to lose. I set my own calorie limit at 1450 and don’t add on exercise calories at this point since my workouts are minimal burn.
I think MFP wants me to lower the cals to continue losing half a pound but so far I’m still on a downward trend and will likely switch to maintenance in the next month or so.
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3 x yes
Number has varied greatly- as I shrink and become more active the calories really shift. I am trying to pay more attention to my macros and hydration right now.2 -
@loopydo2017 Signs of spring - exciting! Looks like a great place to walk - thanks for sharing1
