Exercise: 20 minutes rowing machine this morning and 60 minutes exercise bike this evening
Tracking: yes
Calories: just made it using my exercise, stress eating got to me again today

trixsey1 wrote: »

July 12
Exercised?: Yes
Calories?: Over 1200 (daily limit)
Tracked?: Yes.

Not sure if I need to take a pass day here.

My daily limit is 1200, but I'm well over this at 1400 (had a portion of homemade apple crumble with custard that piled on the calories, lol - made it for the kids but couldn't resist, besides I haven't had a treat in ages! ).
Burnt 643 calories in exercises today, which has left me over 400 calories to spare still, but I am over the 1200 I set myself.

If I need to take a pass here, then that's fine, not sure how this works here.

All calories are tracked, and exercises a total of 150mins.

You do not need to take a pass day. You can use exercise calories. When trying to lose weight, most of us find that you shouldn't do that routinely (though some do need to). So, you are all good!

July 12
Exercise: 35 min Xfit WOD -- 25 min walk with the dog and 30 min yoga
Calories: yes
Tracked: yes
30 day yoga: 12 days done
Miles 1.6
Lesson Learned: Still lots of hunger but had some protein heavy snacks to help so I'm not too far under.

Did I exercise for at least 20 minutes? Yes..75 minutes strength training.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes

July 12. too exhausted to go into detail but yes x 3 today

trixsey1 wrote: »

July 12
Exercised?: Yes
Calories?: Over 1200 (daily limit)
Tracked?: Yes.

Not sure if I need to take a pass day here.

My daily limit is 1200, but I'm well over this at 1400 (had a portion of homemade apple crumble with custard that piled on the calories, lol - made it for the kids but couldn't resist, besides I haven't had a treat in ages! ).
Burnt 643 calories in exercises today, which has left me over 400 calories to spare still, but I am over the 1200 I set myself.

If I need to take a pass here, then that's fine, not sure how this works here.

All calories are tracked, and exercises a total of 150mins.

@trixsey1. The key is to be honest with yourself and others.

This is important. I'll state it again. "BE HONEST WITH YOURSELF AND OTHERS".

If your plan is to allow eating back exercise calories, then 1200 + 643 - 1400 = +443 (Under budget)

If your plan is not to allow eating back exercise calories, then 1200 - 1400 = -200 (Over budget)

YOU set your limits in advance and YOU determine if you stuck to it. If you were unable to stick to the pre-set limits, then you are obliged to take a pass.

From the way you have written your post it seems as though your are trying to bargain your way out of a pass. Mentally this is a dangerous game.

I'd advise, take the pass (you get 3 in a month and can still in winners circle for that month - "3 strikes is not out, but 4 balls (ups) and you take a walk (out of the months circle)" ). Learn from this and work the rest of the month accordingly.


On a side note:

1200 kCal per day is about as low as most women can cope with long term. The average daily intake for women is around 1600 kCal per day (dependent on age) and losing 1 lbs per week usually drops 250 kCal per day from this (so 1350 kCal per day). Add exercise and a minimal target of 1200 kCal and you probably should be eating back exercise calories (at least half of them).

Fasting for women is usually considered at a level of 500 kCal per day. If you are eating 1200 kCal and burning an extra 700 kCal in exercise, this gives a 500 kCal nett (which is considered fasting - see also starving).


Personally:

My plan is to allow the use of exercise calories (only if tracked from equipment like MapMyWalk) in my daily budget. I try target only my non-exercise calorie budget, but the exercise calories are my buffer. If I fail to hit plan I must pass.

(So for me: Plan = Target + exercise).

This is set in advance before the day starts.

In the past 2 months I have gone over target three, but still well under plan each time.

I also have a very aggressive daily target. But with high protein, low carb intake; satiety actually makes it difficult to get up target to on some days. I used to let a 200+ cal deficit from target slide, but now I "top up" (ie. dessert after dinner) to try make it as close as practical to the daily target (as I know am right on the limits of what I know my body can cope with). My research seems to indicates that averaging 2 lbs a week is about as extreme as most people can expect to handle without metabolic damage that takes months/years of very careful work to repair.

I personally track metabolic burn rate in a spreadsheet (lots more info than recorded on MFP) and am watching weekly for signs of metabolic damage. My projections are that it will take 6 months (or more) of careful maintenance/recomposition to stabilise what I have accomplished in 3 months of weight loss. Only then can I start to reduce the level of scrutiny of personal diet and exercise. I am effectively being my own subject in a weight management scientific experiment.

I am in this for the long haul. I plan to reap the rewards of the results (ie. better health) for the rest of my life. I only have one body, best to get the most from it.