TEAM: Gutbusters (June)
Replies
-
weigh-in week 5
weigh day: Tuesday
last week: 181.6
this week: 181.2
See you in July!2 -
Username: alydanbeads
Weigh in week: Week 4
Weigh in day: Friday
Previous weight: 137.8
Current weight: 139.22 -
June 29
Exercised?: Yes. 3km walking in North Sydney.
Calories?: Yes
Tracked?: Yes
3km over lunch then walk to the station and flight home. Still over 10,000 steps.
Looking forward to going out flying tomorrow.
Will also find out what interstate has been doing to my weight (not good I suspect).
Daily Strength challenge
Challenge for June 29 is push ups
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)
1 -
alydanbeads wrote: »Username: alydanbeads
Weigh in week: Week 4
Weigh in day: Friday
Previous weight: 137.8
Current weight: 139.2
@alydanbeads. Is this an unknown fluctuation, or was this an abnormal week? You had been tracking so well.
Either way, you (like most of the others in the team) are lighter at the end of the month than the start.
1 -
Username:fe452436
Weigh in day:Friday
Weigh in week:4
Weight last week: 192.5 lbs
Weight this week: 192.0 lbs
Its very difficult to lose weight.I am unable to get to 180 s.Today I was eating right but in the end I had one plate of alfredo pasta.
6 months ago I lost the first 10 pounds quickly.But now facing difficulty.When I rejoined this group.I joined gym too and had injury but recovering.
I will start phisio therapy in one weeks time.Earlier I was sacred of doing any type of exercise for it could be bad for back.Now I will get to know right exercises and will start doing those.3 -
Username: craigo3154
Weigh in week: Week 5
Weigh in day: Wednesday
Previous Week's Weight: (62.3kg) 137.3
Todays Weight: (62.1kg) 136.9
Unable to weigh in Wednesday as away all week. First chance was Saturday morning.
Looks like while travelling I need to eat more.
Weight still going down while travelling.0 -
Username:fe452436
Weigh in day:Friday
Weigh in week:4
Weight last week: 192.5 lbs
Weight this week: 192.0 lbs
Its very difficult to lose weight.I am unable to get to 180 s.Today I was eating right but in the end I had one plate of alfredo pasta.
6 months ago I lost the first 10 pounds quickly.But now facing difficulty.When I rejoined this group.I joined gym too and had injury but recovering.
I will start phisio therapy in one weeks time.Earlier I was sacred of doing any type of exercise for it could be bad for back.Now I will get to know right exercises and will start doing those.
@fe452436. First of all, well done for persisting and still even recording a loss for the month. Getting this in the first place is not easy.
Getting the right balance of what to eat is REALLY hard. This is what the tracking is for.
The one plate of alfredo pasta alone would not be to blame for the stubbornness in weight shift. Neither would it be inability to exercise through injury. It will be an accumulation of a lot of things. What you drink as well as what you eat?
Some foods will digest quickly and give a quick boost whereas others release energy over a longer time.
Some foods will make you feel full quicker and for longer. Others will leave you hungry despite the calorie content.
I find danger foods to be processed carbs (including most things containing wheat flour). These tend to have a high calorie content but do not leave me feeing full (pasta, unfortunately, is a culprit for this). The reduction in fibre means the sugar is digested quickly and satiety is not triggered fast enough. Thereby, these foods are easy to over-eat.
Another danger is juices. The act of juicing extracts the flavour from the pulp. All the calories and none fo the fibre.
Do not let hunger be your guide as when to eat (or stop eating). The modern western diet does not trigger satiety (or hunger) correctly. Tracking is the only way to make sure you are eating enough, but not too much.
Make sure in your tracking you are getting the portion sizes right. It is easy to under-estimate the portion size and thereby over-eat. Use a kitchen scale for a week or two so you get a good estimate. Estimate before you weigh and see how close you are. Once you are consistently within 5-10% of the correct weight (over or under), then you can start to track by dead reckoning.
Exercise is a "bonus". You cannot out-exercise a bad diet. Unless you are doing A LOT of exercise do not alter your intake targets based on activity (even "sedentary" incorporates some basic moving around for daily life). Only once you have a couple of MONTHS of data to work with can you start to work out your real targets. Till that point everything is a rough guide.
Lastly make sure any medical condition or medication is not messing with your how much your body is absorbing from the food you consume. Maladies such as hyperthyroidism can really mess with digestion and absorption.
Weight management boils down to a simple equation of energy-in vs energy-out. However, the energy-in is a guess (calories is not an exact science, absorption can be less or more efficient than expected). Energy-out even more of a guess (metabolism, daily activity, efficiency of performing activity, etc...)
The only way to win with the equation is to err extravagantly on energy-in (over-estimate portion size or calorie content) and err conservatively on energy-out (discount exercise, use "sedentary" as a base). Then the errors accumulate in your favour.
With luck and work, some more significant achievements in shifting stubborn weight can be made next month.
4 -
Friday 29 June
Exercise Yes 18k steps
Tracking yes
Calories no . Over by about 400. Daughter's birthday and the wine and tapas on evening were my downfall!1 -
Friday 29 June
Exercise Yes 18k steps
Tracking yes
Calories no . Over by about 400. Daughter's birthday and the wine and tapas on evening were my downfall!
@westray16. Enjoy the celebrations. This is what life is for.
With 18k steps you have earned extras.
Hope it was a great day.
2 -
Username: emmclean
Weigh in week: Week 5
Weigh in day: Saturday
Previous Week's Weight: 184.8
Todays Weight: 185.6
Just a normal fluctuation I think, I've been sitting at 185-186 all week, eating under my calories and drinking plenty of water so the 184.8 last week was possibly less than accurate!
Got myself back in the gym yesterday and did a mix of free weights and cardio, really feeling it today, I'm stiff as a board! That's what happens when you take two weeks off...2 -
June 30
Exercised?: Yes. 9.5km walking in 75 mins (Hills).
Calories?: Yes
Tracked?: Yes
Sporadic rain in the morning so quad flying cancelled for the day. Went walking in the afternoon. Chose the most difficult tracks for the 9+km.
Better weather expected tomorrow, so plan to quad fly tomorrow.
Daily Strength challenge
Challenge for June 30 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.
1 -
Thanks @craigo3154 for your detailed response.
In my case I never eat junk food or eat from outside.Never drink, eat pork, don’t drink soda
(easily avoid it),Don’t eat bakery stuff from outside(refined carbs).Stopped making sweet dishes at home.Make cake but once or twice in 6 months.Make pasta once in a month.Strictly checking over the intake of rice.Stopped making dishes that have to be served with rice.But eat or end up eating rice two to three times in a month.When I go grocery, in the end I throw all sweet things except one box of chocolate cup cakes without any icing,Sometimes some ice cream or a packet of chocolates or cookies to have it with tea.
When I got married 5 years ago and came to US,I was 170 lbs.And it went up to 198 lbs.I had been eating pasta,rice,roti (made from wheat) along with oily curry of meat and vegetables(our major food),potatos
( not fried),cup cakes without frosting and ice cream especially during these 5 years or all my life.
Now you have the complete picture of what I eat.
I am sacrificing pasta, rice but as you always say eat in moderation thus I am eating rotis. Oil is also culprit in my case.I have reduced its intake to half.If I don’t eat carb(roti) or meat,it turns out to be dangerous as after two weeks I eat a lot that all weight lost comes back.
I have learnt from joining this group that:
Calorie counting (Calories in is equal to calories out )
Tracking is necessary
Each day is a new day (we must continue to check and don’t stop as pounds come back )
Also you asked about any medical reason may be interfering.I had gestational diabetes two times.And it is on borderline now.Also I am taking anti depressants for 15-20 years.
(The first medicine had side effect and it made me fat like from 125-130 lbs to 145 lbs right away after one month use.Then the doctor changed the medicine )And then over years I developed the habit of overeating carbohydrates but gradually.I remained on 145 and160 and later 170 for a long time.
You have told about guessing the right estimates of food .I will ensure that.Also will make soups as you usually recommend but definitely make pavlovas too.
I am not losing much weight as I am conscious and keen to lose.With above picture, should I stop eating carbs altogether or what changes further I need to implement to see change in the next month.
1 -
July 1
Exercised?: Yes. Drone racing - over 10,000 steps.
Calories?: Yes
Tracked?: Yes
Good flying. Skills are still improving. Unfortunately one craft now out of action, but I have others that are still flyable.
Interstate again tomorrow morning.
Daily Strength challenge
Challenge for July 01 is plank. (standard, forearm or knee) (https://greatist.com/fitness/perfect-plank)
2 sets- First set 30 seconds if new to them, 60 seconds if a regular, 90 seconds if can regularly make 60 seconds. , wait 2
- Second set 15 seconds, 30 seconds or 60 seconds
0 -
craigo3154 wrote: »Friday 29 June
Exercise Yes 18k steps
Tracking yes
Calories no . Over by about 400. Daughter's birthday and the wine and tapas on evening were my downfall!
@westray16. Enjoy the celebrations. This is what life is for.
With 18k steps you have earned extras.
Hope it was a great day.
Thanks @craigo31540 -
The June thread for Gutbusters is now closed.
Please post any discussion and weigh in information to the July Thread https://community.myfitnesspal.com/en/discussion/10676896/team-gutbusters-july#latest
Competitors rolled over to July are:
@CrowChild.
@brunchowl.
@eevang.
@LesIckaBod.
@ruthiebryan2922.
@susanbenita.
@westray16.
@aeloine.
@inshapeCK.
@alydanbeads.
@fe452436.
@emmclean.
WEEK 5 ~ JUNE RESULTS
GRANDE FINALE ~ JUNE'S BIGGEST LOSER0
https://www.youtube.com/watch?v=COKYKgQ8KR0
This discussion has been closed.