T.H.E. (Trying Hard Everyday) Team~ Week 8~ March 27- April

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  • cmriverside
    cmriverside Posts: 34,058 Member
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    When I was lurking last night, I posted about Anita's question, but I am SO opinionated on eating exercise calories that I decided against leaving the post.

    This "debate" is one of the main reasons I don't like to spend time on the message boards. I do not understand why people want to look at food as the Enemy.

    There are many many many many (did I say many?) successful weight losers on this site, me included, who always ate all their exercise calories. Educated people who have seen Nutritionists & Dieticians, and other professionals who are Certified to give exercise advice (not General Practioners, or even worse "Personal Trainers".) Some of the members here are formally educated in Nutrition and Fitness and we all agree to eat the exercise calories. The exception is morbidly obese people for whom weight loss is imperative to their life. And even they should pay strict attention to nutrition and be under the direct supervision of someone who is accredited to help with healthy weight loss. If you are trying to lose over 100 lbs, and you are not under the supervision of a qualified weight-loss specialist, I think you run the risk of harming your health, regardless of your methods.

    Have you read the thread below my weight loss ticker? Read all the posts in that thread, all the links that are referenced. It is not healthy to deprive your body of the nutrition, never mind the fuel, that it needs. You will lose weight for a month or two, but then you will stall and gain back some of the weight when you do decide to eat your exercise calories. Your body thinks there is a FAMINE! When the famine is over, and you feed it again, it is going to STORE FAT for the next famine. You know this as Yo-Yo dieting. People lose faith when they hit a plateau, start eating more - because they're hungry -and start to gain and say, "See, I knew I shouldn't eat that much."

    Your hunger reflex wanes if you wait more than 5 hours to eat. Your "hunger-trigger" will stop when you ignore hunger. Eat five to six 300-calorie-or-less meals daily. You should be eating every three and a half to four hours.

    These discussions make me very sad. No one here is on the Biggest Loser show, with professional supervision 24-7. Personal Trainers are Not Jillian Michaels. Check out their credentials - most of them spend one day at the gym where they work doing an "orientation" and their most substantial resume attribute is their personal "fit" appearance and their personality.

    If you don't believe me, I urge you to send personal messages to anyone on here who has reached a significant weight-loss goal. Read their profiles, read theri blogs.

    Go to reputable websites like MayoClinic.com, or Web MD. Please educate yourselves from many different sources - not "get-thin-quick" plans. Buy books on Nutrition - not "Diet" books.

    My rant is over. Well, no, I could go on and on, but I'm pretty sure I've already lost many of you. If you read this entire post, please take the time to read the entire thread below my weight loss ticker.
  • nitag
    nitag Posts: 706 Member
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    I read the entire post and the links.. So therefore I am following everyone's advise and eating.. :flowerforyou: :flowerforyou: :flowerforyou:
  • nitag
    nitag Posts: 706 Member
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    OK, this will be long. Please read it if you are confused. Disclaimer: I am not a dietician or a doctor, just a successful loser and maintainer, who has consulted both doctors and dieticians.

    Question #1:

    Should I eat all my calories?

    Yes. MFP is already figuring a deficit for you to lose weight. This deficit is based on what you need to eat based on your everyday activity, not counting exercise. In the end, it's all about "net calories" (you can view yours under reports)

    Example: you need to eat 2,000 calories to maintain your current weight (random number)
    MFP will tell you to eat 1,500 to lose one pound per week (500x7=3500=one pound loss).

    Let's say you exercise, and burn 500 additional calories.
    UH-OH, now you are at a 1,000 calorie a day deficit. You need 2,000 calories to maintian, are already restricted to 1500, so now your net calories are a 1,000 a day. This is starvation central. Your body, which is very good at keeping you alive, will store and save calories. You WILL stop losing weight. You WILL want to throw your scale out the window.

    Eat your exercise calories. At least eat most of them.

    Question #2:
    I'm eating 1200 calories, I feel like crap and I'm not losing weight. What gives?

    Answer:
    Run, don't walk, to "tools" and use the BMR calculator. Please, please, please, eat at least your BMR calories every day. You might lose weight more slowly, but you will still lose, and you will not longer feel a sudden urge to fall over every time you do, well, anything.

    Question #3:
    I'm doing "everything right" and the scale won't move.

    Answer #1: The scale is the devil. Step away from the scale. Buy a tape measure, notice how your clothes are (probably) fitting better. Muscle is more dense than fat, and takes up less space on your body. More muscle on your body will make the scale freeze or (gasp) move upward.

    Answer #2: You're not being honest. In order for this to work, you must record every morsel of food that goes in your body. Also, if you ride a stationary bike for 30 minutes and barely break a sweat and can still chatter on your cell phone (OK, that's my personal gym pet peeve) then you're probably not working "vigorously". Don't overestimate your exercise calories. (this was a big mistake I made in the past.)

    Answer #3: Your body might be re-adjusting. How you feel is the most important mark of progress. It's very easy to fixate on numbers, but feeling better really should be its own reward.

    Question #4:
    So, if I'm eating my exercise calories, what's the point of exercise?

    Answer: (warning: extremely opinionated answer ahead)
    You don't. You can lose weight through diet alone. But, then you will be skinny and flabby. Is a model skinnier than me? OH, YES! Is she healthier than me? probably NOT. She couldn't survive the hour-long spin class that I take three times a week. Trust me. Her skin is a mess, she smokes, and she looks like crap in person. (this is a generalization. I don't hate models, but this is their lifestyle. . .I used to be a "dresser" at shows, and I saw a lot of "behind the scenes" stuff.

    Does that help? Please say it does.

    I COPIED AND PASTED THAT FROM ANOTHER THREAD.. IT EXPLAINS IT COMPLEATLY TO MY IN A WAY I UNDERSTAND IT..

    Ok.. now I am done with this topic... :yawn: :yawn: :yawn:
  • LosingIt4good
    LosingIt4good Posts: 1,214 Member
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    CM- I couldnt have said it any better. Food is not the enemy, its energy for your body. Which is also, why all calories are not created equal in my opinion. :happy:
  • cmriverside
    cmriverside Posts: 34,058 Member
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    Question #3:
    I'm doing "everything right" and the scale won't move.

    Answer #1: The scale is the devil. Step away from the scale. Buy a tape measure, notice how your clothes are (probably) fitting better. Muscle is more dense than fat, and takes up less space on your body. More muscle on your body will make the scale freeze or (gasp) move upward.

    LOL, Banks stole that from me! :laugh: :devil:



    _______________________________________________________
  • LosingIt4good
    LosingIt4good Posts: 1,214 Member
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    Well, I woke up late. Actually I didnt sleep too well last night. The kitties decided at about 7am this morning that they were going to play "race track"... zooming up the stairs, into my room, out of my room, down the stairs.. up the stairs again and down the hall. Everytime someone hit the wall, door or fell down the stairs I woke up. Needless to say, about 8am I had had enough and got up to put them both outside, then went and crawled back in bed. I musta needed the sleep, cuz I didnt wake up till 11am!

    I got up, had some oatmeal, did some laundry, talked to hubby on the phone for a bit. By 2pm, I decided Id better get my butt to the gym. So, off I go, forgetting my swim goggles & nose thing and ended up driving all the way back home to get them. I had planned to swim after I did weights and elliptical. I did 45 minutes on the weights & 30 minutes on the elliptical. Checked my cals burned and I was at 1031 calories. So, I decided I needed to go home and eat before going swimming because it had been about 4 hours since breakfast and I was getting hungry. Now that Ive logged it all, Ive decided not to back for swimming. Im gonna have fun eating the calories Ive already burned, especially since I just ate lunch.

    So thats my day so far....I stopped and got some movies to watch tonight. A bunch of chick flicks.. :laugh: Figured I would give adopt4 a break from entertaining me for a couple days. :laugh:
  • cmriverside
    cmriverside Posts: 34,058 Member
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    Wow! Anita is a speed reader! Here are the links. I'm done, too.


    http://www.myfitnesspal.com/topics/show/9433-expectations

    http://www.myfitnesspal.com/topics/show/10665-newbies-please-read-me-2nd-edition

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

    http://www.myfitnesspal.com/topics/show/6556-the-answers-to-the-questions?page=1

    http://www.myfitnesspal.com/topics/show/20343-how-i-have-avoided-plateauing-length-warning

    http://www.myfitnesspal.com/topics/show/777-why-is-starvation-mode-so-bad

    http://www.myfitnesspal.com/topics/show/6832-eating-all-of-your-calories-bmr?page=1#posts-47129

    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing?page=1#posts-19051

    http://www.myfitnesspal.com/topics/show/8199-off-to-a-slow-start-actually-still-at-starting-gate


    http://www.myfitnesspal.com/topics/show/6159-this-1200-calorie-thing-is-driving-me-up-a-wall

    http://www.myfitnesspal.com/topics/show/12250-1000-calorie-deficit-not-for-people-with-healthy-bmi

    http://www.myfitnesspal.com/topics/show/20035-just-because-you-can-have-a-2-pound-per-week-goal

    http://www.myfitnesspal.com/topics/show/8141-fuzzy-logic


    http://www.myfitnesspal.com/topics/show/36322-if-you-re-getting-a-personal-trainer

    oops, I duplicated one....edit.
    ________________________________________________________________________
  • jamielbeck
    jamielbeck Posts: 188 Member
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    Hello all! So the weather continued to be blah...it kept raining today and I did not get to go for a walk. Bummed...this then lead to me going over my calories today. :angry:
    Not feeling a "positive polly" as usual. Sorry! It bummed me out. I think my problem was I did not check where I was on calories and ate dinner and didn't realize till I logged it that I went over.
    Ugh. Hope everyone else's days were much more productive then mine!

    On another note I am thinking about getting a heart rate monitor. Does anyone use one? Recommendations?
    Have a great evening!
    Jamie
  • LosingIt4good
    LosingIt4good Posts: 1,214 Member
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    I just got mine about 2 weeks ago Jaime and I LOVE it!
    I bought one made by timex and it does everything. It wasnt the most expensive, but not the cheapest one Ive seen either. I found mine on sale for 25% off and it was still $81. Ive heard the polar ones are good too, but they are a bit pricier.
  • cmriverside
    cmriverside Posts: 34,058 Member
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    I just got mine about 2 weeks ago Jaime and I LOVE it!
    I bought one made by timex and it does everything. It wasnt the most expensive, but not the cheapest one Ive seen either. I found mine on sale for 25% off and it was still $81. Ive heard the polar ones are good too, but they are a bit pricier.

    I was wondering if the Timex has the web-tracker, where their program keeps track of your stats online?

    And does it filter out other HR monitors in a gym setting, so you don't get interference? That was important to me when I bought the Polar F6.
  • nitag
    nitag Posts: 706 Member
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    Hello all! So the weather continued to be blah...it kept raining today and I did not get to go for a walk. Bummed...this then lead to me going over my calories today. :angry:
    Not feeling a "positive polly" as usual. Sorry! It bummed me out. I think my problem was I did not check where I was on calories and ate dinner and didn't realize till I logged it that I went over.
    Ugh. Hope everyone else's days were much more productive then mine!

    On another note I am thinking about getting a heart rate monitor. Does anyone use one? Recommendations?
    Have a great evening!
    Jamie

    I have a reebok.. I am going to upgrade to a Polar f6 in a few weeks...
  • adopt4
    adopt4 Posts: 970 Member
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    evening, all. Took the boys on the train downtown to meet Daddy for lunch. Ate Chinese, knew it was high calorie but hadn't gone to the gym yet so knew i coudl work it off. Well the Chinese food was fine - it was the Paradise Bakery chocolate chip cookies (3 of 'em!) that did me in. So I had to burn nearly twice what I normally do at the gym, wore my butt out! But I'm ending up breaking even for the day, within 100 cals. That doesn't count the built in deficit so I did ok!

    I started wogging yesterday, not really wogging but run for 30 seconds, walk and pant pant pant, run for 20 seconds... but hey, you have to start somewhere. So this is day 2 of my attempts at wogging.

    Then I did my situps - Day 2, did 86. Ouch. Then 100 pelvic lifts. Ok I think I've punished my body enough for the day, LOL.
  • healthymom2009
    healthymom2009 Posts: 231
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    evening, all. Took the boys on the train downtown to meet Daddy for lunch. Ate Chinese, knew it was high calorie but hadn't gone to the gym yet so knew i coudl work it off. Well the Chinese food was fine - it was the Paradise Bakery chocolate chip cookies (3 of 'em!) that did me in. So I had to burn nearly twice what I normally do at the gym, wore my butt out! But I'm ending up breaking even for the day, within 100 cals. That doesn't count the built in deficit so I did ok!

    I started wogging yesterday, not really wogging but run for 30 seconds, walk and pant pant pant, run for 20 seconds... but hey, you have to start somewhere. So this is day 2 of my attempts at wogging.

    Then I did my situps - Day 2, did 86. Ouch. Then 100 pelvic lifts. Ok I think I've punished my body enough for the day, LOL.

    Adopt4 - Congrats on the wogging! :flowerforyou: Never feel bad for where you start. We are all on our own paths to healthy!

    I missed the gym today but went walking after supper tonight. Burned 1/2 calories I normally would so went over my calories for today. I am proud that I went out, even though it was freezing and the puddles were turning to ice. :ohwell: Better to walk and remain upright than slip and hurt my pride.

    Good night all.
  • cmriverside
    cmriverside Posts: 34,058 Member
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    We had a Calcium discussion a few days ago.

    Here is a great source with everything you would ever want to know about Calcium. (it is a very long doc, just an excerpt here.)


    http://ods.od.nih.gov/factsheets/calcium.asp


    There is a widespread concern that Americans are not meeting the recommended intake for calcium. According to the Continuing Survey of Food Intakes of Individuals (CSFII 1994-96), the following percentage of Americans are not meeting their recommended intake for calcium [3]:
    44% boys and 58% girls ages 6-11
    64% boys and 87% girls ages 12-19
    55% men and 78% of women ages 20+


    What foods provide calcium?
    In the United States (U.S.), milk, yogurt and cheese are the major contributors of calcium in the typical diet [4]. The inadequate intake of dairy foods may explain why some Americans are deficient in calcium since dairy foods are the major source of calcium in the diet [4]. The U.S. Department of Agriculture's Food Guide Pyramid recommends that individuals two years and older eat 2-3 servings of dairy products per day. A serving is equal to:
    1 cup (8 fl oz) of milk
    8 oz of yogurt
    1.5 oz of natural cheese (such as Cheddar)
    2.0 oz of processed cheese (such as American)

    A variety of non-fat and reduced fat dairy products that contain the same amount of calcium as regular dairy products are available in the U.S. today for individuals concerned about saturated fat content from regular dairy products.

    Although dairy products are the main source of calcium in the U.S. diet, other foods also contribute to overall calcium intake. Individuals with lactose intolerance (those who experience symptoms such as bloating and diarrhea because they cannot completely digest the milk sugar lactose) and those who are vegan (people who consume no animal products) tend to avoid or completely eliminate dairy products from their diets [2]. Thus, it is important for these individuals to meet their calcium needs with alternative calcium sources if they choose to avoid or eliminate dairy products from their diet. Foods such as Chinese cabbage, kale and broccoli are other alternative calcium sources [2]. Although most grains are not high in calcium (unless fortified), they do contribute calcium to the diet because they are consumed frequently [2]. Additionally, there are several calcium-fortified food sources presently available, including fruit juices, fruit drinks, tofu and cereals. Figure 1 compares portion sizes of various foods that provide the amount of calcium in one cup of milk. This figure takes into account that calcium absorption varies among foods. Certain plant-based foods such as some vegetables contain substances which can reduce calcium absorption. Thus, you may have to eat several servings of certain foods such as spinach to obtain the same amount of calcium in one cup of milk, which is not only calcium-rich but also contains calcium in an easily absorbable form.

    Table 2 contains additional listings of food sources of calcium.
  • swignal
    swignal Posts: 441
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    Well Good evening Team,

    Well we signed on the house, and we made one load with two pickup trucks... and we will be doing the rest until we are done... Man do I hate Moving but I can wait to Have my first Family Meal there...My oldest son decided that we wants to give me 30 dollars a week so now we have to change everything around.. Man Kids and their minds... well my other kids were liking the fact they were going to have their own rooms but Not now...

    Well anyway.. Gotta get up early and head to the gym so I can get back to packing ... The big 26' truck is here and ready to be loaded Tomorrow... man.. all this work...

    Nite nite...:yawn:

    kristi hope your having a nice time in San Diego, My brother lives near there..
  • lulubar
    lulubar Posts: 739 Member
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    CM - good post on the calcium. My doc has me on a calcium supplement - and for information to youse guys, if you take a calcium supplement, you should also take (or otherwise make sure you get plenty) magnesium as calcium can cause constipation. Vitamin D is important for the absorbtion of calcium.

    Just adding my .02 to CM's .02 - so for the record, we're up to 4 cents worth.:bigsmile:
  • cmriverside
    cmriverside Posts: 34,058 Member
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    wuwu - ur so cute. :love:

    Most multi-vit-mineral supplements do have magnesium, but she is right. Take a mineral supplement as well. That's another reason I like Centrum Multi.

    That'd be $.06 all day. *





    * "all day" is a restaurant term meaning "all-together" or "in total".

    And how come there is no "cent" key on a typewriter keyboard? :grumble:
  • swignal
    swignal Posts: 441
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    And how come there is no "cent" key on a typewriter keyboard? :grumble:
    [/quote]

    Good Question?? I just realized it myself since you asked :laugh: I wonder know also...

    Well it is 6:30 am and I am up and moving already... Yesterday when I was at the gym at 9 the girl that works in the pool area she was like its not 4pm what are you doing here so early .... your throughing me off :laugh: I said I am her to wake you up and get you energized :laugh: she :happy: wow you full of energy Today...

    well Last night due to the packing and moving also hubby packed almost all the dishes so we ended up ordering Pizza :sad: although I had worked out so hard yesterday I had burnt off 2000 calories so I didnt even come nere going over so that is a good thing and I only had one piece... Who knows whats for dinner Tonight??? cuz we are going to be in limbo Tonight too... Tomorrow I will be cooking Fish on the grill...with lemon peper seasoning... man I need to make me some oatmeal but I dont have a pan to cook it in... holly crap...

    Have a great day Team and I will check in Later this Afternoon sometime...

    sheila
  • jamielbeck
    jamielbeck Posts: 188 Member
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    evening, all. Took the boys on the train downtown to meet Daddy for lunch. Ate Chinese, knew it was high calorie but hadn't gone to the gym yet so knew i coudl work it off. Well the Chinese food was fine - it was the Paradise Bakery chocolate chip cookies (3 of 'em!) that did me in. So I had to burn nearly twice what I normally do at the gym, wore my butt out! But I'm ending up breaking even for the day, within 100 cals. That doesn't count the built in deficit so I did ok!

    I started wogging yesterday, not really wogging but run for 30 seconds, walk and pant pant pant, run for 20 seconds... but hey, you have to start somewhere. So this is day 2 of my attempts at wogging.

    Then I did my situps - Day 2, did 86. Ouch. Then 100 pelvic lifts. Ok I think I've punished my body enough for the day, LOL.

    Adopt4 - I must be a wogger too! I started on Tuesday doing the couch to 5K program. The first week you jog for 60seconds and walk for 90seconds. Good job on your wogging! I'm attempting every other day for me. Way to work off those cookies! You worked hard!!! :happy:
  • jamielbeck
    jamielbeck Posts: 188 Member
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    Good morning everyone! Sheila way to work hard! I'm so impressed! You are in the middle of moving but still kicking butt! WTG! Lulu I am loving your new do! The picture looks great!
    Hope everyone is having a good morning! I decided the morning to kick Negative Nancy out the door :laugh:
    Today is a new day and I am going to make up for the calories I went over last night!

    Thanks for the feedback on the heart rate monitors. $90 seems like a lot to spend on it, good to hear it works well!
    Have a Terrific Thursday! :flowerforyou:

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