Shape Shifters Team Chat - OCTOBER 2022
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Daily step goal: 10,000
Sun 10/2: 12,966
Mon 10/3: 26,4633 -
10/3-7,2443
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Armygirlarmyof1 wrote: »
@Armygirlarmyof1 I have that trouble in my left knee and ankle so I can relate...the more your weight comes down, the better the swelling gets though...something to look forward to!!
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Yes, @jessicakrall8. You're right about that. I've had chf in the past with very minor damage. And then I need my left knee replaced as well. It's just frustrating trying to stay within an 1800 MG low sodium heart healthy diet. As long as I don't get sick again, ik I'll get my groove back.1
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Resting Calories vs Active CaloriesMany of us have a device that calculates our calories burned during exercise and forwards that data to MFP. MFP gives you the option to add these calories to your daily allowance.
Based on my experience with what my food/exercise logging tells me and what I observe when I weigh, I have long suspected that I don't burn as many calories during exercise as my Garmin watch calculates. Because of this, I've not been comfortable adding all active calories to my daily allowance, but I've wanted to be able to add at least some.
I just learned that for calories burned, Garmin calculates both a resting calories and active calories! I had never noticed that before! And what Garmin sends to MFP is the total calories burned. This explains a lot!
I went back and reviewed a bunch of activities and saw resting calories varying from as low as 10% to as high as 40% of total calories burned. Then I began thinking how the activity time affects that ratio. I noticed that on average the resting calories is roughly around 100 calories/minute. So, I figured I could double the minutes of exercise and get an approximate number for resting calories. To check that assumption, I did a search and found this:
According to the American Council on Exercise, the average person burns 0.02 calories per minute at rest, per kg of body weight. Since I weigh around 100 kg, that comes out to 2 calories/minute!
Hopefully, I will now be able to see a better correlation between my day-to-day calorie deficit (or excess!) and my weight.
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@frankwbrown I didn’t know the garmin did that. It sounds like you have a good plan moving forward.3
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Steps 4 Oct: 14.620
Good morning Shape Shifters. I had a lazy Tuesday. Did some gaming, puzzling, watched netflix, petted Tinus a lot. The overnight oats were a bit better with the meal powder and sunflower seeds, but still not really a fan so I am not sure if I will keep making it. Checked all the boxes in my habit tracker again, yay. Happy Wednesday everyone
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Hello all!!
I weighed in today and was very happy with the results. I’ve been here before though and always sabotage myself so a first personal goal is to get back into onederland!!!!
Terrimccrery
Wednesday
206.2
203.43 -
Current Maintenance Weigh In
155.4
I have started Beachbody Fire & Flow - I signed up for early access and every other day is weights/cardio and the other day is yoga/stretching- so far so good - since my barre studio is closed I'm also going to do Beachbody Barre Blend on the usual days I would go to the studio which were Thursday/Friday - I'm going to the other studio that is 20 min away on the weekends until November.
I also signed up for a new yoga place that will be in the suite where the barre studio was, but not slated to open until February/March 2023 as they are expanding into the space next to the studio - my cost is at a founder's rate whi h I was basically paying for barre from the year pass that I bought last November3 -
@frankwbrown That is my kind of hiking trails. Looks beautiful and peaceful. There is a few places like that in Maryland that I've been to.2
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terrimccrery wrote: »Hello all!!
I weighed in today and was very happy with the results. I’ve been here before though and always sabotage myself so a first personal goal is to get back into onederland!!!!
Terrimccrery
Wednesday
206.2
203.4
Great loss @terrimccrery !!! WTG...please help your overworked, tired Captain by labeling PW (previous) and CW (current)...thanks! Great job this week!
Jessica1 -
Steps 5 Oct: 14.563
Good morning Shape Shifters. I had another fairly lazy day with not much going on. I was feeling pretty grumpy without knowing why, so that was a little annoying. I also got some bad cravings around last meal time, but thankfully those mostly went away after I ate my planned food. When I went to bed, Tinus followed me upstairs and I set him down on my bed to coax him to stay, which never works. This time he was like "alright, you want me to sleep here, I will show you!!!". So he was on the bed from 20:30 until 7:30 when I got up to shower, what a lazy boy. Since he is very good at taking over half the bed, I didn't have the best sleep, which wasn't helped by two mosquitos. I still made my 8+ hour sleep goal though, so another day with all the boxes ticked in the habit tracker. Happy Thursday everyone 3 -
Here’s my weekly maintenance weigh-in report:
Name: PatriceFitnessPal
Weigh-in Day: Thursday
PW: 127.5
CW: 128.4
SW: 168
LTD: 39.6
My maintenance target is 120-130 and this was a big jump for me in one week, so I really need to pay more attention to my nutrition. We haven’t rowed much this week due to the nasty weather, and I lifted a lot more weights during the indoor workouts so I’m hoping some of the extra weight is water being used for muscle repair. I’m really sore today — but that might be wishful thinking?! 🧞♀️🤔🧞♀️2 -
Walela617
Weigh In Day: Thursday
PW (Previous Weight): 159.2 - 09/29/22
CW (Current Weight): 158.2 - 10/06/22 (7.4 lbs. lost in September; 1 lb. lost so far in October.) It's WORKING!
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October steps so far:
10/01 - 426
10/02 - 10,434
10/02 - 14,522
10/04 - 10,035
10/05 - 1,041 (Worked from home)2 -
Angmarie28
Wednesdays
Previous weight-165
Current weight-165.42 -
10/4-5,340
10/5-7,0262 -
OMG, so my coworker asked my what snacks I like, I was like I dunno, and listed a ton of random crap....Well Im leaving my job of over 7 years, and she brings me this bag of crap like chips, crackers, candy, and jerky...all my favorite stuff, but man that isnt good for my weight loss, lol.
But I also got this cute mug
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@Armygirlarmyof1 - It sounds as though the improvements you are making will help reduce a number of your symptoms, such as your difficulty with inflammation. Good for you!
It must have been such a relief to identify your congestive heart failure (CHF) early enough to make a difference. My mother told me the structure of her heart changed significantly before she was diagnosed. I think the reduced efficiency of her heart may have caused the blood flow problems that caused her stroke a few years ago. The doctors also said she had ‘mini-strokes’ - or transient ischemic attacks (TIAs) that they discovered while treating her stroke.
This seems like a good crowd-sourcing question to pose to our team. Fellow Shape Shifters, have you had success reducing your sodium? If so, what tips do you have for other members of our team?
I just checked my weekly sodium average and saw that it’s a little over 1,500, but I have no idea how to reduce sodium because I haven’t really paid attention to it. Right now, I can only think about cutting back on take-out orders and restaurant meals because I think they tend to use high-sodium ingredients. I’ll try to focus on what might help and my food diary is open if you think it would help to look at it.
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@frankwbrown - Thanks for sharing the research you did on the Garmin watch. It sounds as though it’s best to calculate only ‘active’ calories, especially since our MFP daily targets already consider our resting calories when calculating the number of calories recommended to us. I’m trying to decide if I should buy a watch that helps me gather health data or a Fitbit type wristband in the near future. I don’t really like to wear anything on my wrist but I like the idea or challenging myself to increase my steps and I think the reminder features would help motivate me to move more often throughout the day. Thanks again for the information!2
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Steps 4 Oct: 14.620
Good morning Shape Shifters. I had a lazy Tuesday. Did some gaming, puzzling, watched netflix, petted Tinus a lot. The overnight oats were a bit better with the meal powder and sunflower seeds, but still not really a fan so I am not sure if I will keep making it. Checked all the boxes in my habit tracker again, yay. Happy Wednesday everyone
I’ve tried to incorporate oats into my diet because I’ve heard they’re so filling and such a good source of fiber. However, I always feel hungry shortly after eating them. I don’t know why that is? I like to add raisins, cinnamon, or a tiny bit of honey to mine. Currants, dried cranberries or fresh berries are also things I’ve eaten with steel cut oats. After seeing some of your ideas, I think I’ll try some pepitas seeds of nuts.
When I want more of a dessert with a healthy twist, here are some ideas I use:
https://feelgoodfoodie.net/recipe/overnight-steel-cut-oats/
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Congratulations @Walela617! I’m glad your health insurance provider’s support program is working so well for you!
@terrimccrery - I agree with @jessicakrall8 that no loss is too small. It adds up overtime and the slower pace seems to make maintenance easier. You sound as though you learned some valuable lessons about the importance of building long-term sustainable habits and a healthier outlook so you can avoid “self-sabotage.” Do you think you have a good sense of what has contributed to your recent “success without sabotage?”
@pupowl - Great work on the Habit Tracker. I’ve definitely got to improve my sleep. It makes a huge difference for me because I over-snack when I’m tired. Mosquitoes buzzing in the ear are the worst. In fact, mosquitoes are just the worst insect all around! Sorry you had to deal with them — and that Tinus didn’t even help swat them away as he took over your bed space. It was probably warm, at least! … and Tinus looks so soft, definitely comfy and cuddly looking to me?!1 -
@LaurieWrobo - I’m so glad to hear you are settling into a new exercise routine and have a solid plan for the future! Self care for the caregiver is so important.1
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Wow @Walela617 You are really thriving in this class!! So glad you're learning new things and putting them into your life! Care to share a few tips for us?!!
Jessica0 -
@PatriceFitnessPal
Oh, that is odd oats aren't filling for you. I am not sure about amounts, since you weird people in the US don't exactly meassure stuff properly, lol. So I don't know how much half a cup of oats is. When I make it, I use 40 grams of oats, 250ml almond milk, cinnamon, a tablespoon of broken flaxseeds, tablespoon sunflower seeds and a banana. There are also some protein oats out there, maybe those would work better.
Thank you! I like that this group gives us so many tools. I can't really say if sleep helps with food, because I can always eat.
That's why I prefer to keep my eating window small. I think that probably helps me the most. Tinus is a lot more cuddly in the winter which is nice and yes, he is very soft.
Your sodium looks fine to me. Like you already said, it mostly shoots up with take out meals or prepackaged foods. Sometimes those are hard to avoid because pretty much everything that comes prepared in a package probably has sodium added to it. Looking at the days you don't eat those things, you are under 1000 which looks good to me. But I am not an expert either and it is not a macro I pay much attention to. Mine tends to be under 1000 as well.2 -
Steps 6 Oct: 15.169
Good morning Shape Shifters. Another boring day here. I had to go to bed in the afternoon for a while because I wasn't feeling well. Thankfully it was much better after. My first postcrossing card arrived in Germany which is nice. The start is really slow because you can only have 5 cards travelling at first. It goes up the more cards you have sent. My other 4 are all going to places that will take between 2-4 weeks, so I have to be really patient. I will request a new address on Monday. That is all for today, happy Friday everyone 2 -
Good morning everyone! I’m back after a couple month hiatus. Things just got crazy with my parents getting Covid, my husband’s two surgeries and I just didn’t feel like being held accountable for weekly weigh ins.
Everyone is doing well now-yea! And I’m back in marathon training so maybe I can shed some weight. I’m proof positive that you can exercise a great deal and still be overweight if you eat too much. Work in progress.
Here is my update:
SavageMrsMoose
Friday Weigh In
172 (weight when I asked @jessicakrall8 to rejoin)
167 Last Friday
165 Current Weight5 -
KHill875
Friday weigh in
PW: 144.0
CW: 142.6
Steps
10/3 - 7,783
10/4 - 10,181
10/5 - 13,760
10/6 - 13,461
I have only lost 3 lbs over the last year, which is annoying. However, my body fat percentage has gone from 34% to 30.1%. I am really hoping I can finally get down into the 20% next week. We're still dealing with the stomach flu as a family so I haven't been to the gym this week. Fingers crossed I make it back next week.4 -
Daily step goal: 10,000
Tue 10/4: 10,134
Wed 10/5: 13,045
Thu 10/6: 15,8842
This discussion has been closed.