@tuddy315 Our coach @craigo3154 can explain macros importance to us again.
Only the idea is that counting calories is still important but if done with counting macros it helps more.Ratios of the macros that best work for us or we can stick with is to be determined. To lose weight high protein and low carb combination usually works;35% fat ,40%protein,25% carbs;Carbs can be 50 -150 grams for the goal of losing weight.
We are counting calories less with respect to food I am eating.Weighing our food can help us calculate calories more accurately.

Ekuassi
January 9
Exercise? No
Calories under? No
Tracked it all? Yes
Tomorrow will be a better day

fe452436 wrote: »

@tuddy315 Our coach @craigo3154 can explain macros importance to us again and correct this.
Only the idea is that counting calories is still important but if done with counting macros it helps more.Ratios of the macros that best work for us or we can stick with is to be determined. To lose weight high protein and low carb combination usually works;35% fat ,40%protein,25% carbs; i-e Carbs can be 50 -150 grams for the goal of losing weight.
Proteins,carbohydrates give us satisfaction.Fiber is also important.Carbs with fiber (whole) make us full longer.
We are counting calories less or not according to alloted macro ratios with respect to food we are eating i-e not estimating calories accurately (thus eating more)thus may be why we are not losing weight.We need to create deficit and weighing our food ( keeping macros in mind)can help us calculate calories more accurately.

@fe452436. 99% of the way there.

High protein and high fat diets work to reduce weight primarily by increasing satiety (decreasing hunger) for the volume of food and calories consumed. As you feel more satiated on less calories, you eat less. Eat less calories than you burn, you lose weight.

(That is the TLDR summary - Too Long, Didn't Read)

Only food types (macros) that make us feel full (satiety) are: fats, protein and fibre.

Food types (macros) that give us energy are: fats, protein and nett carbohydrates.

Nett carbohydrate is total carbohydrate LESS fibre. If a food has 9 grams of carbohydrate and 3 grams of fibre, the nett carbohydrate is 6 grams. US food labelling sometime includes fibre in the carbohydrate total, and sometimes does not.

Processing carbohydrates usually enriches the energy density of the carbohydrate by reducing fibre (and also satiety). In effect it INCREASES the nett carbohydrates. In nature, all carbohydrates are found with soluble fibre.

There are also NO essential carbohydrates. There are essential vitamins, minerals, amino acids (proteins) and fatty acids (fats), but NO essential carbohydrates.

There are approximately 4 calories per gram of nett carbohydrate.
There are approximately 4 calories per gram of protein.
There are approximately 9 calories per gram of fat.

Different people work best with different ratios of fats, proteins and nett carbohydrates. You will need to experiment with tracking and observation as to what works best for you.

Usual guidelines are 50% nett carbohydrates / 30% fats / 20% protein.

My usual is: 25% nett carbohydrates / 25% fats / 50% protein. This is VERY HIGH protein and definitely not for everyone.
Measuring calories consumed is relatively easy (track what you eat and drink). Measuring calories burned is A LOT harder.

You burn calories:

1. Keeping the brain running.
2. Keeping heart beating and lungs moving to provide oxygen to the body.
3. Keeping the cells of the body fed with nutrients, replacing cells, running digestive and waste systems.
4. All other body movements (walking, talking, eating, exercise, etc...).

The first 3 of these occur even if you are in a coma. For a 5'6" 40yo 140 pound female it is estimated that you would consume 1322 calories per day on just the first 3.

If you live a sedentary style life, you can add 264 calories per day to this number for #4 (all other movements)

If you live an active lifestyle with daily vigorous exercise, you can add about 726 calories per day to this number for #4 (all other movements).

It takes A LOT of work justify a large calorie intake.

YOU CANNOT OUT-EXERCISE A BAD DIET.

If you are struggling with type 2 diabetes or pre-diabetes, it is HIGHLY recommended to reduce your nett carbohydrate intake. Not for weight loss, but for blood sugar control.

Type 2 diabetes and pre-diabetes are the body being insulin resistant. To restore insulin sensitivity, periods of low blood insulin levels are required.

Nett carbohydrates provoke a large insulin reaction.
Protein provokes a moderate insulin reaction.
Fats produce a small insulin reaction.

Ideal diet for combating type 2 diabetes is Keto.

Be VERY CAREFUL when starting something like Keto if you are on medication for type 2 diabetes or pre-diabetes, you CAN have a hypoglycemic episode (hypo) because your medication is forcing aggressive blood sugar reduction. Be aware of hypo signs and monitor blood sugars constantly. An extreme hypo can kill.

I would normally say seek medical advice, but there is a caveat here. Most doctors/nutritionist/specialists are not up to date with the last 10 years worth of research into reversing type 2 diabetes. In fact it is within THEIR interests (financially) to keep people dependent on the health system for this condition. My wife has experienced this first hand in working to reverse her type 2 diabetes (she has dropped 2 of her 4 medications and working towards dropping the other 2). Even her diabetes was not up to date.

If you can find a specialists that knows and understands Keto, Intermittent fasting, Autophagy, etc.. then you may be able to attempt type 2 diabetes reversal under medical supervision. Otherwise do your own research and use yourself as your own test subject (making changes, monitoring results).

Jan 9th
Exercise at least 20 mins? Yes, 30 mins on the elitpical, 30 mins on treadmill with an incline, and I did two hours of bowling
Tracked everything? Yes
Logged? Yes

I didn't want to to go to the gym tonight, I had to make myself go and I am so happy that I did. I literally stood in my garage at 8pm trying to reason with myself why I should just go back into the house. I am glad that I did go, I feel better and I am sure I will get better sleep.

January 10
Exercised? Yes some walking
Calories? No. A bit over
Tracked? Yes

Keepingtack1234
Jan week 1
PW:139.8
CW:140
I think my body settled on my holiday weight gain! Couple lbs to lose! Have an AWESOME WEEKEND!!!

Good morning!

@Sillycat1975, great self-talk!! Proud of you!!
@flourchild225, nice loss!
@Colleen790, good loss!

Today we’re looking for weigh-ins from:

@fe45243
@keepingtrack1234 - you’ll drop it quickly.
@mayaVDM - nice loss!
@peachymom3
@Shewhoismany
@zengen09

Please post using this template:
Username
January Week 1
PW:
CW:

Yes!!! It's Friday!! Good loss, @shewhoismany!

inshapeCK
January Week 1
PW: 139.4 pounds (Wednesday January 1st)
CW: 139.4 pounds (Friday January 10th)

craigo3154 wrote: »

January 10
Exercised?: Yes (3 km walk in 24 mins)
Calories?: Yes
Tracked?: Yes

Early walk today as was going to be hot and midday change was due to bring rain.

Power outage just before dinner so went out for Korean. Still in budget.


The sixth mini-challenge is: Eat all meals away from distractions."

This means every time you eat, you either sit at a table or bench away from the TV, computer, tablet, etc..

By making eating a deliberate activity, you tend to notice what you are eating (and not eat out of boredom, comfort or nibble absent mindedly).

A couple days ago I posted:

craigo3154 wrote: »

Question for the Gutbusters team. (conversation starter)

If you were to change one thing (and only one thing) to assist you with losing weight, what would it be?

Must be something simple within your power to change. Something you can do any (or every) day.
...

Eating away from distractions would be my simple #1 choice to help people lose weight.

(Second would be to not eat between meals.)

(Third is to portion out what you are going to eat, pack away any excess, THEN sit down to eat. - This way you need to re-get out more food if you still want more to eat. This extra effort often discourages going back for seconds or thirds as it is now no longer simply dish out another helping.)

@craigo3154 Yes! I need to eat away from the TV, I am sure that I don't think about eating and I just eat. We have this nice formal dinning room and we don't eat in there at all. In fact no one eats together, that is something I need to do differently, move away from the TV and to the dinner table with my family.

@inshapeCK, nice maintain over 10 days!

@zengen09, all part of the journey. Don't let it get you down! You've got this!

Jan 10th
Exercise at least 20 mins? Yes, 30 mins elliptical, and 30 mins treadmill with incline and a very few minutes of weights.
Logged? Yes
Tracked? Yes

Participating in this is making me do exercise, which is wonderful thing! I've been at the gym 3 times now since the New Year. I would normally go outside and go around the block but now I am incorporating both! I am really starting to feel like I can do this.

Good morning!

Nice loss, @fe452436!

Today we’re looking for weigh-ins from:

@allietuge
@corriepelc
@Cspdb3
@FatimaStartsAllOver
@Kiadams317750
@matthewsfive
@bonniehosk85

Please post using this template:
Username
January Week 1
PW:
CW:


We still need to hear from these team members to complete week 1:
@crystalbarton31
@audreypawdrey
@coccolino30
@awakenbeauty51
@Jrichy599
@peachymom3

Have a great weekend, everyone!