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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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Tracking of caloric intake and caloric output should be done contemporaneously...Right Now!
If you wait until the end of the day to track your calories, you are fooling yourself and missing out on critical feedback. When you use the MFP app to record your calories as you consume them, you will be much more thoughtful about what you put into your body. In addition, if you choose to go a little heavy at breakfast or lunch, you will have that information in time to make adjustments for later in the day. For example: If you discover that you only have 350 calories left for your evening meal, you can make good choices to both eat lightly and/or do some evening exercise.
Whether or not you choose to 'eat back' some or all of the exercise calories that you 'earn' is up to you. The UAC has no rules about how you choose to spend or use your exercise calories.
In fact, our teammates vary considerably in how they treat their exercise calories.
If you have been with the UAC for awhile, please share your own personal choices in how you treat exercise calories.
Personally, I am encouraged to do more exercise when I know that it gives me an increase above my base caloric limit of 2000 calories per day.
Rick
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Date: January 3
Exercised?: Yes - a 60min walk/jog. Nearly killed me in the heat!
Calories?: Yes - under target, due to exercise calories.
Tracked?: Yes - everything tracked.
I try not to use my exercise calories most days. Today i used half of them just so i could enjoy a nice serve of pasta for dinner (my weakness!). Worth it9 -
Exercise - 16k run (long repeats)
Calories - yes
Tracked - yes
I am in maintenance so usually try to stay 100-200 calories down every day just for safety but eat back all my exercise calories.8 -
Calories ... as I mentioned in another post, I pre-track calories for the day in the morning. While occasionally I have to go back and make changes, this doesn't happen often. I find it very helpful because when I am really hungry or tired and stand in the kitchen asking myself 'what do I want to eat?", I rarely make good choices.
Re exercise calories ... MFP has me on a fairly low calorie allotment and I expend 400-600 exercuse calories a day. If I don't eat back some, my net calories are way too low. Typically, I eat back 50-60% and have been able to maintain a fairly consistent average of 1.5 pound loss per week for the last 6 months.
My first step when I reach the lower end of my maintenance range (2 pounds to go), I will start by eating back all exercise calories and then start adding more food to find my maintenance calorie levrl.12 -
Calories> Yes
Exercise> Yes, first thing in the morning.
Tracked> Yes.
I try to do everything including tracking my calories first thing in the morning, I don't know for sure I will be able to keep up with it, but i find it a lot easier to stay in my calories if I put it all out there in the morning and can see where I will be. I basically exercise because to lose weight my calories are very low, and it's one of the only ways i can stay within my calories and still be full.8 -
I have always tracked at the end of the day as my weekday breakfast and lunch are almost the same every day, but I can see the benefits of tracKing as you go. I more often than not break into my exercise calories but do find the more exercise I do the less I eat
Exercise yes, 10 min quigong, 30 min yoga, 120 min cleaning, 40 min walk at dusk which was really pretty with the Christmas lights still on and the blackbirds warning
Tracking yes
Calories yes10 -
Exercise - Yes. 55 min brisk walk.
Calories - Yes. Under
Tracked - Yes
Pass day so far: 0
Exercise calories give me some leaway. Today for example I was offered mini chocolates and I didn't hesitate to have two pieces. I had prelogged my food without exercise calories so I knew I had a bit of a margin. Also if I am particularly hungry I'll eat them back otherwise it does in the 'bank' to be used on Sundays.8 -
January 3:
Exercise: Yes. Dragged out the stationary bike and cycled for 25 minutes.
Calories: Yes.
Tracked: Yes.
Pre-logged most of my food so knew early on what kind of leeway I had. Found myself standing in my kitchen after dinner, wanting something sweet so went with an Options hot chocolate for 40 calories which was much more filling than any kind of snack would have been.
Pass days so far: 110 -
Exercise. Low intensity hit and run walk for 1hr 15 mins. 450 calories. 7 miles.
Calories reached as set.
Tracked. All done.10 -
I think I have turned the corner on this illness I actually managed a 1.5 mile walk this afternoon - nowhere near my usual mileage but a start none the less, not feeling 100% more like 90% but so relieved to have the worse behind me
3 x Yes11 -
Jan 3
Exercise: walking around school
Calories: under by 180
Tracked: yes10 -
Exercise: 1 hour of Upper Body Strength Training and 30 mins of Hiit targeting Abs.
Calorie budget: Met. Also met my macro goals.
Tracked Intake: Yes, in the moment today.8 -
Tracking yes
Calories yes (as was mentioned earlier by @RangerRickL after tracking my breakfast and lunch I knew my dinner needed to be light)
Exercise just about yes including a small workout not usually part of my routine... Took my usually very confident nearly 3 year old to a soft play centre she'd not been to before - cue me having to climb in and up and around after her when she got stuck. The only way out was over a netting bridge, through a tunnel and down a steep slide and I had to pretend not to be scared! I could see her point about needing help though!8 -
Yes x 3.
Tired, but good day. Sun, Tues and Thurs are always challenging since on those days I row for 20.min, do a solid hour of weight training and then put on an hour on the horse in the afternoon.
Winters in Central Indiana tend to be very grey. Today we had SUNSHINE, for which I am very grateful. The sun makes everything better. Best news .... we are supposed to have TWO MORE DAYS like today, only warmer9 -
Waaah didn't do any exercise today! 😢 Stayed on calories and tracked though.7
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Yes x39
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Exercise- Yes, 60 minute Hi/lo aerobics class at gym.
Calories- Yes, way under by about 300 and didn’t eat back any exercise calories. My appetite is going to come back with a vengeance any day now.
Tracking- Yes, normally I might miss the spoonfuls and nibbles while cooking but this challenge is making me very aware of every bite.10 -
This accountability to staying within my calorie allowance is really causing me to think ahead with meals !8
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Yes x 3 for today.
@RangerRickL, I am a WW member and for the last several months of 2018, I was double tracking both points and calories. Since the New Year I’m just doing point counting because I now have a much clearer understanding of what I should be eating and for me points are so much easier. Double tracking is very time consuming because I cook so much from scratch. For me there is no difference as long as I stay within my points. However, this is your group and I wanted to be transparent. I want to stay in UAC but will totally understand if you feel I should leave. Just let me know! 😊
To answer the question. I like to work out so I can eat more food!! 😁8 -
Did I exercise for at least 20 minutes? Recumbent bike, 20 minutes, 6 miles
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.7