May 11
Exercised?: Yes. Walked 3km in 23mins (hills).
Calories?: Yes
Tracked?: Yes

Short walk today. Managed to pick the gap in the rain.

Busy weekend planned.

Visiting my mother on Mothers Day this Sunday.



Daily Strength challenge

Challenge for May 11 is lunges ()

3 sets

• First set 10 or 15 each leg (if 10 is too easy continue to 15).
• Second set 6 or 9 each leg.
• Third set 5 or 8 each leg.

concordancia wrote: »

concordancia wrote: »

I have really been struggling for the last week. While I have been blaming it on stress, a review shows that I have also been abandoning my near keto diet for actual keto, resulting in fewer veggies. Starting today, I am adding more veggies back to my diet in pursuit of when this seemed easier.

FML, my husband asked me to drive him at the last minute and I left my salad in the refrigerator, so I am having yet another protein bar for lunch.

@concordancia. This is normal. Life gets in the way. Do what you can and have a back-up plan like you do.

Oddly enough, for the human body there are no essential carbohydrates. Fats, amino acids (proteins), vitamins and minerals, but no carbohydrates. This means, if you can get the vitamins and minerals from sources other than fruits and vegetables, no vegetables are "required" in a diet.

Really low carb / keto means few vegetables. This is not really a problem for most people as long as you get the vitamins and minerals you need. Most people are taught "you MUST eat your veges", but it is simply not true.

Apart from carbohydrates, vitamins and minerals, the best thing vegetable bring in insoluble fibre. This is not absorbed by the body and helps keep the waste elimination system in good shape (as well as slowing the absorption of glucose from carbohydrate - which as I mentioned in previous posts is a GOOD thing).

emmclean wrote: »

Hi team, apologies for radio silence this week, been a pretty full on few days with travel, back to back meetings and a funeral too. Thankfully I've pretty much stayed on track this week with calories and got a decent work out in this evening. Been good to catch up on the conversations I've missed, lots of interesting reading. Let's see how the weigh in goes in the morning!

emmclean wrote: »

Username: emmclean
Week: May Week 2
Weigh day: Saturday
Previous week: 197
Current weight: 195

Glad those 2lbs came off! Thanks for the support @eevang - it's good to be back, hope the sweet cravings aren't too challenging next week

@emmclean. Nice to have you back. Well done for staying on track over life's ups, downs and busy sections.

Weeks result shows how staying on track helps. Well done.

LesIckaBod wrote: »

craigo3154 wrote: »

• Track your calories and activity for 3 weeks.
• Your true daily intake is the AVERAGE of 7 days. (3 days before, the actual day, 3 days after).
• Track your weight DAILY (same time of day each day).
• Your true weight can be taken as the average of 7 consecutive days weighing. (3 days before, the actual day, 3 days after - water fluctuations can really mess things up, so the average is essential).
• Take your starting true weight and subtract your ending true weight.
• Divide this true weight difference by the number of days recording for (this is the average daily loss).
• Take your total of true daily intakes over the period and divide by the number of days to give your average total intake.
• Your tracked TDEE is the average total intake PLUS the average daily loss (in lbs) * 3500.

Your target them becomes your tracked TDEE less 500 * lbs per WEEK targeting to lose.

Wow, thank you for this extensive formula. I finally had time this morning to put together a spreadsheet. The tracked TDEE based on a 3 week span seemed incredibly high to me, but I also had two extremely high calorie days in week 1 of that span, so I recalculated using the most recent 2 week span. The tracked TDEE there was 1863, with target at 1363. That feels closer to right, though the data includes only 13 days because there was one day last week that I didn't track.

I had been using 1400 as my target on MFP. I'm going to keep that for another week, work on tracking more accurately and consistently, and keep looking at the values. Thanks again for this formula!

@LesIckaBod. You are welcome.

Sounds like your 1400 is close enough to easily maintain a good steady weight loss of about 1 lbs a week for you. Your milage (loss rate) will vary as the metabolism slowly adapts, but you can use this to confirm what you are doing in on track.

To me this is type of content that should be taught in high school in health class (or math, or science). It is practical and helps people.

To me it is self evident now, but when I started I could not find anywhere that showed how to do this.