Week 1 San Marino & Food Diary & View BMR Calculator
kaliswalker
Posts: 1,316 Member
Buckle up, this first week may be a little bumpy. Please weigh in on January 7th. 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 joined a team, please send a message to Ceriusly1.
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 7 - Friday, January 13🌎️
✈️DESTINATION - San Marino 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!!!!
Buongiorno! We are headed to Blue Zone #5 San Marino, a UNESCO World Heritage Site. This is Europe's third smallest state (after Vatican City and Monaco), with a land mass of 24 square miles and 8 miles in length. It is the world’s oldest republic founded in 301, and represents an important stage in the development of democratic models in Europe and worldwide. It is a landlocked country surrounded by Italy.
The city also called San Marino, has a climate that promotes outdoor activity. It is known for its steep hills and many steps to walk up and down as you pass the little shops. You can see it all in a few hours. At Palazzo Pubblico, the town hall, see the letter from Abraham Lincoln to San Marino honoring the country.
The 33,000 San Marino people are known as Sammarinese. They are known for their fresh and healthy Mediterranean meals, made from locally grown foods. It is believed their stress levels are low. Adults with low stress and a bright outlook on the future may live longer than those who take a dimmer view. Have a positive attitude and improve your coping skills to deal with daily stresses. Embrace the philosophy that "It's not what happens to me, it's what I make of it."
A demographic study identified places in the world, where people live the longest, and are the healthiest. Then writer Dan Buettner identified more longevity hotspots and dubbed them blue zones. Blue Zones reflects the lifestyle and the environment of the world’s longest-lived people.
Fun Fact: San Marino made Abraham Lincoln an honorary citizen.
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
Every New Years we start with good intentions to make better food choices and lose weight. 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.
Hara hachi bu is a Japanese term meaning “Eat until you're 80% full.” By consuming slightly lesser calories than you actually feel you should be taking, you are still eating enough of what you need. By limiting your food intake to 80%, you are consuming fewer calories, but not less than what you actually need. Eating to 80 percent full means you stop eating when you're just satisfied. Not still hungry, but not stuffed or even completely full. It's about feeling content, with a little room left over.
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 (idling); 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.
How many calories do you need to maintain your weight or to lose weight?
Link to the BMR Calculator. https://www.calculator.net/bmr-calculator.html (click on US units)
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, and recording the food 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 hours a day at the gym, but don’t pay attention to your diet, it might be time to cut out junk food, make better food choices 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 your activity level 15 points one time this week
Note: your Food Diary can be MFP, WW, pencil and paper, or whatever else you choose.
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. 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)
****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.
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 7 - Friday, January 13🌎️
✈️DESTINATION - San Marino 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!!!!
Buongiorno! We are headed to Blue Zone #5 San Marino, a UNESCO World Heritage Site. This is Europe's third smallest state (after Vatican City and Monaco), with a land mass of 24 square miles and 8 miles in length. It is the world’s oldest republic founded in 301, and represents an important stage in the development of democratic models in Europe and worldwide. It is a landlocked country surrounded by Italy.
The city also called San Marino, has a climate that promotes outdoor activity. It is known for its steep hills and many steps to walk up and down as you pass the little shops. You can see it all in a few hours. At Palazzo Pubblico, the town hall, see the letter from Abraham Lincoln to San Marino honoring the country.
The 33,000 San Marino people are known as Sammarinese. They are known for their fresh and healthy Mediterranean meals, made from locally grown foods. It is believed their stress levels are low. Adults with low stress and a bright outlook on the future may live longer than those who take a dimmer view. Have a positive attitude and improve your coping skills to deal with daily stresses. Embrace the philosophy that "It's not what happens to me, it's what I make of it."
A demographic study identified places in the world, where people live the longest, and are the healthiest. Then writer Dan Buettner identified more longevity hotspots and dubbed them blue zones. Blue Zones reflects the lifestyle and the environment of the world’s longest-lived people.
Fun Fact: San Marino made Abraham Lincoln an honorary citizen.
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
Every New Years we start with good intentions to make better food choices and lose weight. 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.
Hara hachi bu is a Japanese term meaning “Eat until you're 80% full.” By consuming slightly lesser calories than you actually feel you should be taking, you are still eating enough of what you need. By limiting your food intake to 80%, you are consuming fewer calories, but not less than what you actually need. Eating to 80 percent full means you stop eating when you're just satisfied. Not still hungry, but not stuffed or even completely full. It's about feeling content, with a little room left over.
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 (idling); 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.
How many calories do you need to maintain your weight or to lose weight?
Link to the BMR Calculator. https://www.calculator.net/bmr-calculator.html (click on US units)
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, and recording the food 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 hours a day at the gym, but don’t pay attention to your diet, it might be time to cut out junk food, make better food choices 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 your activity level 15 points one time this week
Note: your Food Diary can be MFP, WW, pencil and paper, or whatever else you choose.
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. 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)
****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.
1
Replies
-
Delete
0
This discussion has been closed.