January 8
Exercised?: Yes. 6km in 46 mins (hills)
Calories?: Yes
Tracked?: Yes

May be coming down with something (few noticed symptoms, but nothing too serious). Lowest morning weight I can remember recording (under 65kg - under 143 lbs). Must make sure to eat well and rest more.

Walk right on dusk after dinner and late work phone conference. The pace unusually quick.

My wife made pavlova again . I get spoiled sometimes.


Daily Strength challenge

"Challenge for January 08 is squats (no weight - air squat - http://www.12minuteathlete.com/how-to-do-a-proper-air-squat/).
You can do assisted squats (using a table or bench top to take weight off the knees if it is too much)."

3 sets

• First set till the point where you can do no more, wait 2 mins
• Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
• Third set of 50% of the number you did in the first set (half)

January 9
Exercised?: Yes. 6km in 46 mins (hills)
Calories?: Yes
Tracked?: Yes

Another late walk right on dusk after late work phone conference and dinner. The pace was quick again.




Daily Strength challenge

Challenge for January 09 is sit-ups or crunches (abs day - be sure to use a mat or towel for cushioning - )

2 sets

• First set till the point where you can do no more, wait 2 mins
• Second set of 50% of the number you did in the first set (half)
  

The reason for only 2 sets for this exercise is that it ideally should be balanced with back strengthening exercises (which plank variants provide).

cat_gray78 wrote: »

Do most of you just monitor your calories or do you focus on macros as well - debating whether to focus for a while on cutting out the white type of carbs - bread / pasta / rice or just limit it slightly ?

@cat_gray78. Instead of "limiting" white type of carbs, how about look for opportunities to explore different types of non-white carb foods. Variety is the spice of life.

As @GoBlue1981. mentioned I do look at macros. But overall calories is the prime focus.

In general, keep under daily budget and in you lose weight. If you primarily consume foods that make you feel full, you tend not to "want" to over-eat the wrong things.

Portion control becomes important. (ie. one cookie, not the entire packet). If you are already full, it is easier to not eat the wrong things.

Food wise, nothing is off-limits. (hence portion control to keep inside overall calorie budget).

For example, I can have bread if nothing else available. But I have developed a preference not to have it if avoidable. (it does not fill me up, and I can get better tasting calories elsewhere - like chocolate or full-fat ice-cream). {Toast with breakfast or ice-cream for dessert. Ice-cream wins every time }

I try foster a preference for protein and fats over carbs. I also try exceed my daily protein requirement while still staying under calories.

The easiest method for me was low gluten. Most gluten containing foods are high in refined carbs. Refined carbs the non-filling calories (do not trigger satiety). If I lessen the refined carbs, I feel full on less calories (and thereby maintain weight with little effort).

Vegetables and whole fruit are "unrefined" carbs and have fibre. Fibre also makes you feel full and slows the absorption rate of sugars into the blood.

The only reason we NEED fruit and vegetables is for the vitamins, minerals and fibre. For the human body there are essential fats, proteins, vitamins and minerals, but no essential carbohydrates.

Lastly, I rarely eat between meals (or even have calorie beverages between meals). This saves calories for meals. Less number of times eating, less chances to over-eat. More calories to work with at meal time (more interesting, more varied, more satisfying and potentially larger meals ).