July 19 Sign In
RangerRickL
Posts: 8,469 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?
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Replies
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Congratulations to @craigo3154
He has hit his goal and please take the time to look at his post of July 17, 2017 regarding his thoughts about his weight loss and upcoming transition to maintenance.
There is a section called "What's on your mind" that rests under the title "Announcements' right here at the UAC.
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@craigo3154 a big congratulations to you about getting to goal. Onto the next part of the journey, maintenance ....
Exercise: I did 20 minutes of light yoga today. I was home sick so pretty wiped out.
Tracked - yup everything I ate
Calories - yes below my calorie goals4 -
Well the Verizon guys got to see me in my oversized t-shirt this morning. Nobody expects them at 5 am internet is back but may not hold if we get flooded again. Yes x 3 while I was away.
Great job on reaching goal@craigo31544 -
July 19
Exercised?: Yes. Walked 2.7 Km in 23 mins (hills - rest day).
Calories?: Yes.
Tracked?: Yes.
Sorry, longish post today.
Red letter day today. As you would have read in the thread opening, made MFP goal weight. Down from 91.5kg (201 lbs) Jan 1 to 74.6kg (164 lbs). Now the "fun" starts (well will soon
).
I posted an update in the "What's on your mind today?" thread (http://community.myfitnesspal.com/en/discussion/comment/40045671/#Comment_40045671).
In short, I will continue as is for the remainder of the month and plan how to approach next month and beyond. Should give a good "bounce" buffer if needed.
Rough plan for next month is revise daily budget and slowly transfer to a plan where I eat more per day (by no more than 100 kCal's per day) upto and including exercise calories. Continue this slow weekly increase in budget till the weight levels off. Was slow to start reduction, need to be slow to finish it too. Radical change is most likely bad. Will continue to refine this over the next 2 weeks.
My "lifestyle" (can't really call it a diet) is simple to maintain:- Eat 3 good meals a day.
- Stay in budget. (well maybe not so simple )
- Get daily exercise.
What's important stuff is what I DON'T do (and this would be the hard part for people to follow).- I do not plan to snack between meals (exceptions for social occasions are permitted).
- I do not plan to have calorie beverage between meals (black unsweetened tea or water, exceptions for social occasions are permitted).
- I resolve not to beat myself up over mistakes and start each day fresh (Yesterday is history).
The no snacks and no calorie beverages gives me greater budget and flexibility during meals.
High protein, high fat meals (relative to expected standard) keep me full.
I also have the advantage of never getting hungry normally (never did). However with my eating plan (macros), I never really feel "empty". The disadvantage of never hungry is that you can forget to eat. MFP helps with the disadvantage ("reminders that you have not logged a meal" ). Also I do not fall into "stress" eating. I can however boredom/absent-minded eat (and the no planned snacks helps this).
@Slimpossible007. @RangerRickL. @PaisleyFlower. @2020pinktogo. Thank you for messages of congratulations.
@ColwellCat. You can still do this. (Wine, cheese and friends is good de-stress and worthy way to earn a pass).
@pribud. Happy birthday to your son. Great words.
@lightningbolt9. As you found, it's easy to overeat with boredom. If the mind is engaged when eating, you tend to eat less. One thing that works for me is to try always to eat either at the table, or only a portion I have pre-allocated and taken away from the kitchen.
@conchita962. Take care of the back. Stretching may help (especially quads and hip flexors).
Hope I didn't miss anyone.
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Congratulations @craigo3154 - well done!2
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Congratulations @craigo3154 you have done an amazing job.
Quick post tonight as I've been out all day, home late and have an early start in the morning however after catching up on my tracking I'm pleased to report a yes x 3 for today4 -
Hi folks,
I'm taking another pass day but not giving up ! Just really tired and, honestly, can't be bothered though I'll get exercise with the kids and aim to eat healthy things.
Hope you all have a lovely day.
@craigo3154 : WELL DONE! an inspiration to us all and also very thoughtful and helpful with your posts. Thanks.2 -
Congrats @craigo3154!!! Best of luck to you on this next leg of your journey.3
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@craigo3154 - well done on your weight loss and sticking to your regime.
I don't think I could do the no beverages between meals - as I still like my tea (although I only have one or two cups a day now - I was quite the tea drinker before!) and the occasional skinny cappuccino, lol.
Also the snacking, I tend to have a light snack in between meals, especially if I've done a good burn that day.
As you said, this could be hard for some people to follow and I think I would be one of them.
As for not feeling hungry, as you know I think we both suffer from the same thing here and one can easily forget to eat, especially if your day is full, but having the MFP has helped me maintain my calorie intake and I've even upped the amount I am eating to compensate for the calories burnt each day (the literature you sent on this has been very informative, thank you and I have noticed the difference in my metabolism - I think you stepped in at just the right time).
Like you, the high protein, high fibre and healthy fat meals help to keep me full, but I also know I'm getting all the nutrients I need to sustain me and my level of activity throughout the day.
Your lifestyle is the same as mine, 3 good meals a day, daily exercise and of course stay within my daily budget, which I hope to maintain for as long as is possible.
I wish you luck and hope your new goals for the "don'ts" work out for you over the next few weeks.
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Exercised?: Yes.
Calories?: Yes.
Tracked?: Yes.
Today is my rest day, so just a walk with the dogs today.
Walked 8.5km today in 2 hours - mixed terrain, slight hills.
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@craigo3154 Yahoo to you!!! Plus thanks for all your insight on your journey and info on macros. You definitely have all the ammunition to keep it off!!!
I have to admit I am very old school with my eating habits. It is just recently that I started even considering macro ratios. I've kept about 65# off for 7 years with counting calories and not worrying were they came from. Fortunately I love fruits and vegetables and fish.
MFP challenges are the way to stay motivated during maintenance!! You obviously found a good one with UAC!!!.3 -
nice plan @craigo3154
for me 3 yesses
done a work out video and also 16 miles on my stat bike also within cals and tracked (although tracking today was a bit of a challenge, we had a buffet style meal, in future I would not attempt to track this meal .. there's so much going on .. 3 separate dishes make it a real challenge (all home cooked thou so I knew exactly what was in them all)
also my muscles are a lot better today, I've been eating high in protein as I heard it was good for muscle repair .. seems to have done the trick ... maybe sometimes the experts do know what they are talking about 5 -
19th of July
Yes to all three!3 -
July 19
Exercise: 26 min on the spin bike, 30 min walk w/the dog....back is still a problem
Calories: under goal
Tracked: yes
30 day yoga: break from yoga due to back...will make it up tho
Miles: 2
Lesson Learned: I don't ALWAYS have to be doing EVERYTHING ALL the time. It's okay to have a normal exercise life. Tough time not getting my strength training in this week yet and no run since Sunday....sigh... >insert pouty face<
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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? Yes1 -
Did I exercise for at least 20 minutes? Got 87 mins of walking in and then helped a friend on his farm for abit.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
82.21/ 125 mile2 -
July 19
3 yeses for today. Got distracted today though, and missed a few planned foods. Almost came in too low in calories for the day. Enjoying every day! Hope you all have a successful and satisfying day tomorrow. 2 -
@craigo3154 that is an accomplishment you should definitely be proud of! thanks for being so open on MFP for all of us to learn from. you truly seem to care about those of us who stuggle!
July 19: yes x 3 although I really didn't want to workout today but I did it. knowing tomorrow is a "rest" day was my incentive...lol!0 -
Congratulations, @craigo3154! That's so exciting, and thank you for sharing your story and what you've learned! Good idea about making a particular spot for engaging with eating. I tend to eat at my desk both at the office and home while I work, so I need to use meals as an excuse to step away and be intentional.
Exercise: Yes--I'm having to modify some of my workouts to be easy on my abs after I pulled a muscle. No more burpees for me for a few weeks, but I find I can pull off some simple push-ups without too much pain.
Calories: Yes. And I've turned down cake three days in a row!
Tracked: Yes.1 -
Three yesses for today July 192
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Yes x 3.
I was too aggressive in my calorie goal. I put in 1460 + eating 1/2 exercise calories. I'm doing that, but I'm losing weight too fast. Three pounds already, and I was shooting for 1/2 lb a week. I'm tired, I don't feel good. But, I'm afraid I'll lose control if I take a pass day. It's nuts! Typically, I lose weight so slooooowly. I think I will need to plan a pass day, make up some calories, and trust myself that I can get back on board with the UAC.2 -
@Sandera2 instead of a Pass day, why not consider raising your calorie limit??1
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My day was a regular workday followed by dinner with my youngest daughter, who is home from California. We will be together for a few days.
Calories: under by 400+
Tracking; ok
Exercise: absolutely the best thing for this ol' dad, an evening horseback ride with my daughter. Of course, I did all the saddling and unsaddling and more. When a Princess is willing to ride with you, it's a privilege to serve her.5 -
@Sandera2. The limits set by MFP are only a guide. Adjust based on longer term results. Eg. if you have greater lean muscle mass than average, metabolism may be higher. If you are an endomorph body type, then metabolism may average lower.Yes x 3.
I was too aggressive in my calorie goal. I put in 1460 + eating 1/2 exercise calories. I'm doing that, but I'm losing weight too fast. Three pounds already, and I was shooting for 1/2 lb a week. I'm tired, I don't feel good. But, I'm afraid I'll lose control if I take a pass day. It's nuts! Typically, I lose weight so slooooowly. I think I will need to plan a pass day, make up some calories, and trust myself that I can get back on board with the UAC.
As you have been feeling tired and not good, then maybe increasing is better. I'd also consult a doctor if this goes on too long. You may be low on particular vitamins, minerals or have other metabolic regulatory issues.
From personal experience, what you eat is as important as how much you eat. Take a look at the macros (%protein, %fats, %carbs). Make sure you are getting enough protein, iron and keeping well hydrated (dehydration really saps mental energy). Excess sodium can also cause the body to retain water.
The mental game is another battle. This is one I struggle with too. Build trust in yourself small steps at a time. (Eg. To have the 19th as an intentional rest day was VERY hard for me, but I did it. Back to normal on the 20th).
Rough guide for loss is 1% per week is OK (averaged over 3 weeks). You will have plateaus and wooshes (which is why averaged over 3 weeks). More than this can be concerning unless carefully managed.
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Yes x3 SL 5x5.2
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Yes x 3. Cardio gym equipment- Steps, Lareral X and bike.1
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Only 2 yeses. I went over in calories - afternoon networking event wine did me in!2
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craigo3154 wrote: »
@Sandera2. The limits set by MFP are only a guide. Adjust based on longer term results. Eg. if you have greater lean muscle mass than average, metabolism may be higher. If you are an endomorph body type, then metabolism may average lower.Yes x 3.
I was too aggressive in my calorie goal. I put in 1460 + eating 1/2 exercise calories. I'm doing that, but I'm losing weight too fast. Three pounds already, and I was shooting for 1/2 lb a week. I'm tired, I don't feel good. But, I'm afraid I'll lose control if I take a pass day. It's nuts! Typically, I lose weight so slooooowly. I think I will need to plan a pass day, make up some calories, and trust myself that I can get back on board with the UAC.
As you have been feeling tired and not good, then maybe increasing is better. I'd also consult a doctor if this goes on too long. You may be low on particular vitamins, minerals or have other metabolic regulatory issues.
From personal experience, what you eat is as important as how much you eat. Take a look at the macros (%protein, %fats, %carbs). Make sure you are getting enough protein, iron and keeping well hydrated (dehydration really saps mental energy). Excess sodium can also cause the body to retain water.
The mental game is another battle. This is one I struggle with too. Build trust in yourself small steps at a time. (Eg. To have the 19th as an intentional rest day was VERY hard for me, but I did it. Back to normal on the 20th).
Rough guide for loss is 1% per week is OK (averaged over 3 weeks). You will have plateaus and wooshes (which is why averaged over 3 weeks). More than this can be concerning unless carefully managed.
Craig,
Thank you so much for your input. I'm a weight lifter, so probably have more lean muscle than women my age, and I run around a lot for work, so was probably low-balled by MFP. I'll look at macros. It's reassuring to know that you had a hard time taking a rest day. It makes me feel better about a pass day.
RangerRick, thank you for responding. I'm going to stick with my calorie goals, since the challenge is almost done. I'll intersperse the pass days, then jack up the calories next month. I really want to make it to the end of the challenge.
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July 19
Pass
Yes on exercise. No on tracking & calories. Not a binge fest like yesterday, but still over on calories. PT is still proving successful! 2
