April 5
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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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What is exercise and what can it do for you?
From the UK NHS website:
It can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer and lower your risk of early death by up to 30%.
It's free, easy to take, has an immediate effect and you don't need a GP to get some.
Its name? Exercise.
I would add to the above that exercise has also been shown to have a positive effect on our mental health, especially if you can get outdoors to do it.
Note that the NHS extract does not claim that exercise will reduce weight. We should do it for our overall health.
However, it can help us towards a healthy weight.
Here on MFP there is a debate about exercise calories – to eat them or not?
The MFP method, if you use their guided set up, is to have your calorie allowance based on your “activity level” and then add extra calories if you record “exercise”. Personally, I find the distinction between “activity” and “exercise” somewhat confusing.
Some of the members of this group swear by the TDEE method of estimating calorie allowance whereby you estimate your overall calorie requirement over several days (or weeks) so that your activity and average exercise is all taken into account.
No one way is right or wrong, and what you do is up to personal preference.
Now that I am maintaining I use a half/half approach and set my basic calorie allowance to take account of a pretty active lifestyle, and only add back (and eat) some of my exercise calories.
What do you do?
8 -
Tuesday
Exercise: Yes - walking
Tracked all: Yes
Calories under: Yes
(0/3 pass days used)6 -
Tuesday
yes x3
pass days used 0/36 -
Yes x 3 for me today. Exercise was walking and 20 mins yoga.
@lesdarts180 I hear you (and the NHS) on exercise not being enough to lose weight. I am more active now, eating fewer calories and better calories now than I was five years ago and I'm nearly the same weight. I'm still trying to figure out what calorie count is right for me. MFP reckons I will lose weight at 2000 cal/day but that has not been my experience. I can pretty consistently lose weight at 1700 calories if I do nothing else. But that will not power me through a long bike ride. So I'm trying to stay between 1709-1800 per day during the week when I hit the gym 3 times. On Saturday I punch that up to nearly double to build up glycogen stores and then a 4+ hour ride on Sunday where I try to keep calories around 2300. No idea if this is going to work yet or not.6 -
Pass day. Day 47 of Epic I, tracked all, went drastically over the budget5
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April 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 (5 days -free)
Within Sugar macro today? Yes (5 days)
Pass day 0/3 (this is for accountability to myself and my records).5 -
lesdarts180 wrote: »What is exercise and what can it do for you?
From the UK NHS website:
It can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer and lower your risk of early death by up to 30%.
It's free, easy to take, has an immediate effect and you don't need a GP to get some.
Its name? Exercise.
I would add to the above that exercise has also been shown to have a positive effect on our mental health, especially if you can get outdoors to do it.
Note that the NHS extract does not claim that exercise will reduce weight. We should do it for our overall health.
However, it can help us towards a healthy weight.
Here on MFP there is a debate about exercise calories – to eat them or not?
The MFP method, if you use their guided set up, is to have your calorie allowance based on your “activity level” and then add extra calories if you record “exercise”. Personally, I find the distinction between “activity” and “exercise” somewhat confusing.
Some of the members of this group swear by the TDEE method of estimating calorie allowance whereby you estimate your overall calorie requirement over several days (or weeks) so that your activity and average exercise is all taken into account.
No one way is right or wrong, and what you do is up to personal preference.
Now that I am maintaining I use a half/half approach and set my basic calorie allowance to take account of a pretty active lifestyle, and only add back (and eat) some of my exercise calories.
What do you do?
Thank you for the great opener.
I started my journey with Weight Watchers and during that period I discovered that for me eating my exercise daily was not helpful.
Over the years I have learned to only eat it when I need to do so. TDEE is still a bit fuzzy to me. But for now in maintenance, I have learned to eat or not eat it.
I really enjoy the energy that exercise gives me.5 -
✅✅✅
3️⃣ Pass Days left
What is exercise and what can it do for you?
Exercise is important for keeping the heart and muscles strong. I like the buzz I get from exercise.
I normally eat back just a proportion of my exercise calories most days.7 -
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? yes6 -
Tuesday 5th
Exercise: Yes
Tracked: Yes
Calories: Yes
(0/3 pass days used)5 -
4/5
Exersised yes
Caleries yes
Logged?-yes6 -
Date: 5th April 2022
Exercise: Yes, 10 minutes on exercise bike and a short 1.5 mile walk
Calories: Yes, within budget
Tracked: Yes
Pass days used so far: 2/3
7 -
✅ Exercise: 30 minutes swimming
✅ Calories
✅ Tracked
0 passdays used ( )
I try to eat below my calories and have whatever calories I burn by exercise be just a bonus. However, I dont count it as a pass day if I have ended up eating back part of my calories. My consumption and expenditure is different every day, but I have my weight loss goals set slowly enough that I am usually successful and am losing faster than my official goals this way. My philosophy is that I have already lost and regained this weight more than once so there is plenty of time and lets not make this harder than it has to be.
6 -
4/05
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? 👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28
February goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging4 -
Did I exercise for at least 20 minutes? I am going to try to get 20 minutes of stretching in. I am hurting today
Did I stay within my calorie budget for the day? No. I intentionally went over because need to nourish my body with a little more food so I can start feeling better.
Did I keep track of everything I ate and drank? Yes
4th pass day. I am going to try some turmeric milk before bed. Hopefully it will help me sleep.7 -
✅❎❎
I usually eat some of my exercise calories back but try not to eat all.
5 -
I do not eat back my exercise calories on most days they are like a bank I use them if needed. I do well when I eat between 1275 and 1375 for calories each day and fine tune as needed.
Today I did an abundance of raking up the winter leftovers and helped get our can am sypder ready for the road another riding season begins mine is still at my daughters from winter storage. I tracked and logged.5 -
@jmu1965 wishing a quick heal “golden milk” has helped me before but I felt the effect didn’t last to long hope you have better luck.3
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yes x 3
5 -
✔︎ 20+ mins exercise (46min walk)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (🌱=3 ✔︎'s, 🏴☠️=pass):
🌱-🌱-🌱-🌱-🌱–6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30
Passes used = 0 / 3
Habit tracking this month:
✔︎ read/listen/take notes with intention on subjects towards desired identity 5+ days/week
📚-📚-📚-📚-📚–6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30
✔︎ more whole foods/less processed food, this month: no flour 5+ days/week
🫐-🫐-🫐-🫐-🫐–6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30
I don't eat back any exercise calories unless I've had an especially rigorous day/workout or I'm legitimately still hungry after meeting my baseline calorie budget. I agree "exercise" vs "activity" isn't clear but I view what I do daily (easy/moderate exertion walking) as activity and anything more rigorous as exercise.2
https://youtu.be/g83v1m2P4_g
