LTL Friday 12 January 2018 (Late Afternoon Edition)
Jimb376mfp
Posts: 6,236 Member
We meet here to explore, share, celebrate, and (sometimes) agonize over how we do (or don't) incorporate weight loss guidelines into our daily lives. "It's a lifestyle, not a diet" is easily and often said, but sometimes not so simply put into practice.
This is a thread for everyone. If you're new to GoaD, or to weight loss, your questions and comments are always welcome. If you're maintaining, or a long-term loser, your thoughts on the topic may be just what someone else needs to hear. If you're reading this, join in the discussion!
Each weekday, a new topic is offered up for discussion. Thread starters for January are:
Monday - GadgetGirlIL (Regina)
Tuesday - 88olds (George)
Wednesday - Beachwoman2006 (Cindy)
Thursday - Imastar2 (Derrick)
Friday - Jimb376mfp (Jim)
Today's Topic: Do you adjust your CICO ratio if you know your activity is down?
In other words if you know you are not being as active as normal do you eat less?
This is a thread for everyone. If you're new to GoaD, or to weight loss, your questions and comments are always welcome. If you're maintaining, or a long-term loser, your thoughts on the topic may be just what someone else needs to hear. If you're reading this, join in the discussion!
Each weekday, a new topic is offered up for discussion. Thread starters for January are:
Monday - GadgetGirlIL (Regina)
Tuesday - 88olds (George)
Wednesday - Beachwoman2006 (Cindy)
Thursday - Imastar2 (Derrick)
Friday - Jimb376mfp (Jim)
Today's Topic: Do you adjust your CICO ratio if you know your activity is down?
In other words if you know you are not being as active as normal do you eat less?
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My WI was +3.8 after two weeks of greatly reduced activity. I have been reviewing what did I do differently that resulted in over a three pound gain in two weeks.
My first thought was I have not done my regular activity but I did not binge, go off program did not eat huge amounts of Zero Points food.
In hind sight I now question why didn’t I adjust to a major change in my LTL? I know WW says you don’t have to “exercise” to lose weight if you follow the Program. But I now feel my calorie intake (CI) far outpaced my calorie output (CO) and resulted in a big gain.
OTOH as I was swimming my laps today I thought about all the cans of low point Progresso soup I have been consuming and wondered how much sodium have I had?
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I don’t track anymore. But when I did, I didn’t take activity into account in either direction. I started out thinking I was going to get more food as a result of my exercise.
But in a moment of clarity, I realized that my 6x per week trips to the gym were likely earning me a point or 2 each. And the calculations seemed awfully fuzzy. So I dropped the whole enterprise.1 -
When I was running I did. If I ran 6 miles, I needed a little more food. It made a significant difference. Once I got up to 9 miles, it made a really big difference. I'd be so hungry I could gnaw the handles off the refrigerator.
I went for a two hour hike yesterday and I counted it.
Today was grocery shopping at Costco, Trader Joe's, and another store. That doesn't count.
My body, my rules.1 -
Jimb376mfp wrote: »OTOH as I was swimming my laps today I thought about all the cans of low point Progresso soup I have been consuming and wondered how much sodium have I had?
"Cans"??? I just checked the NI for the Light Chicken Noodle. One CUP has 690mg of sodium. There are two servings in a can. I just picked the first one that came up. I'm sure some of the others are higher. I'm leery of anything that's low in calories and still tastes good. LOL
Stupid question here, but...why would you not be checking the nutritional information on things like that? It's not like you just started this yesterday. LOL
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Yes, I estimate calories for my planned activities such as the treadmill, stationary bike, and outdoor stuff like my hikes, bike rides, and runs. I don't count anything for weight training. I try to be conservative with those calorie estimates.
I don't bank calories for a special event as that just backfires for me.
CI = CO so less activity means less eating. Works for me except for the stress eating that knocks the equation out of balance. I've got over 4 years of data to back this up.
YMMV0 -
I've never paid attention to any calories I *might* burn with activities as I'm not very active. So anything I *do* get will just help in the weight loss department. I use food as my weight loss tool.0
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“Stupid question here, but...why would you not be checking the nutritional information on things like that? It's not like you just started this yesterday. LOL”
@beachwoman2006
Cindy,
Maybe that’s why it has taken me five years to get near GW!?! LoL
I do “look” but to tell the truth I really have no idea how much sodium is the recommended amount?
I guess I have always relied on the WW Points and just knew that prepackaged food is not the answer.
I’m thinking hot soup on a cold day is my “comfort food”. Whoever got fat eating soup? J/k
There are so so MANY things I should do but don’t. (Thanks, you just gave me an idea for next weeks LTL topic.)
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Somewhat unconsciously I suppose. I don't do activity for the excuse to eat more ;however when I am doing more than 2 hr I do consume more while doing the activity. 30 min.,60 min.? Nope.0
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Adjust down? Well I ate less with the flu and was less active. Otherwise move daily .0
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Jimb376mfp wrote: »I do “look” but to tell the truth I really have no idea how much sodium is the recommended amount? I guess I have always relied on the WW Points and just knew that prepackaged food is not the answer.
The recommended amount for someone who doesn't have a problem with high blood pressure is 2300mg/day. If you have any level of "high" BP, the recommended amount is 2000mg/day. If you have any kind of kidney disease along with high BP, it's lower than that.
That's one thing I *do* like about tracking with MFP. Their tracker *does* track nutrients. At the end of the day, I can see (via the tracker) whether I've gone overboard with carbs, sodium, sugar, etc. and whether I've gotten the protein that I need.
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In other words if you know you are not being as active as normal do you eat less?
I don't, mostly because you GOADies suggested not counting fit points (or equivalent) in the first place. My caloric / WW budget has never accounted for activity. Some days I have more; some days less but I still go on the premise that 'weight loss happens in the kitchen'. And I've found out weight gain does too!
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