July 20 Sign In
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yes X3
pass days left-02 -
@Anya_000
3500 cumulative calorie deficit for a true pound shed - (as opposed to up&down due to one high sodium meal or had a "under total calories day, but heavy late meal moving through the digestive tract" or high humidex weather causing water retention type false daily fluctuations that tend to even themselves out if you just stick with the program.)
divide by 7 for ~1 pound per week is 500 cals per day (sorry!)
if your TDEE is ~1490 ... assuming you took activity level into account properly ....
for 1/2 pound per week, only 250 cal deficit needed; or 1240 intake per day
for 1/4 pound per week, only 175 cal deficit needed; or 1315 intake per day
(or split the difference, and for 1/3 pound per week, ~ 1280 intake per day .... )
level of fullness you feel for the same number of calories / how long you keep feeling full is gonna be what makes the difference at this point so close to goal.
Starting the day with protein DOES keep me feeling full longer - as I am not often feeling hungry yet at ~8:30 am (and working from home) I have 2% greek yogurt with berries and coffee - often eggs&cheese for a late ~1:00 lunch (and sooo busy that I don't notice the time or get hungry in between)
Time to start thinking "this is pretty much how I intend to KEEP eating in order to maintain ..."
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The weekend was a pass for me. But enjoyed some knee exercises and full body stretches. Back at it today and yes x 3.
Happy, happy birthday 🥳 to all who have celebrations this month! Also, sending positive vibes n encouragement to each of us as we navigate our lives n its various stressors🌈4 -
Thank you all for the birthday wishes I spent the day with my adult children and spouse we had a wonderful day spent it in the pool with good eats so needless to say a pass day I think it was my last one at that but that’s ok it only comes once a year !4
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Yes x3
Walk and exercises. Not super hungry today.3 -
Happy Birthday @snowshoe072.
Well today was almost a pass day but I was determined not to let it be. I was snacking a lot today but still doing okay, I had banked some calories for dinner. Then I caved in to 2 peanut butter cookies. For a fleeting moment, I almost threw in the towel and gave in to the snack cravings. In the past this would have led to the rest of the day binging out of control. Well not today, I didn't want to use my last pass day. So I made myself do another round of climbing stairs (it took me an hour) and then finish up in the pool. I've been relaxing for an hour now and my face is still red... but I can say:
Yes, yes & yes
(And no cookies tomorrow.... I'm not going through this again!)8 -
Logged and Under? Yes.
Exercise? Yes, a 55 minute walk. I don't think I had walked in a week....I had a couple of days in there where I did some exercises videos instead, and probably three where I didn't exercise at all!! It felt GREAT to go for a walk again!!
I am all out of Pass Days...but I need to get serious again because the scales are not moving!! My primary goal is weight loss, and for me, walking is what is going to allow me to not feel deprived when I eat at a deficit. (More calories to work with!)3 -
@katiecan2019 Thanks for the photos of London. So deserted.
@Dory_42 and @snowshoe072 Happy birthday UACers!
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Did I exercise for at least 20 minutes? yes, yardwork for about 30 minutes this morning. It quickly went up to 98 F or 36.7 C so I spent almost all day inside
Did I stay within my calorie budget for the day? no, 94 calories over
Did I keep track of everything I ate and drank? yes
Pass Days: too many/31 -
Yes to all 32
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yes x 3. 20 minute walk, 5 minute run2
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July 18
YYY
July 19
YYY
July20
YYY2 -
Today, I drove 3 hours to handle the legal representation for two farm sales. My daughter and law partner is the client's primary attorney, but for the first time in 4 months, I got on my business casual wear and a blue blazer and went to work.
It was a 3 yes day. Got my exercise in early and stayed on target with tracking and calories (barely)4 -
Yes, yes, and yes, a good day!3
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Yes x 3 for Monday
Two dog walks, and a boot camp. I'm usually behaved on Mondays
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Yes x 32
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Happy birthday @snowshoe072 🎉🍰💐
Exercise yes 10 min quigong, 30 min strength training, 45min walk, 20 min gardening
Tracking yes calories yes2 -
Happy Birthday @snowshoe072.
Well today was almost a pass day but I was determined not to let it be. I was snacking a lot today but still doing okay, I had banked some calories for dinner. Then I caved in to 2 peanut butter cookies. For a fleeting moment, I almost threw in the towel and gave in to the snack cravings. In the past this would have led to the rest of the day binging out of control. Well not today, I didn't want to use my last pass day. So I made myself do another round of climbing stairs (it took me an hour) and then finish up in the pool. I've been relaxing for an hour now and my face is still red... but I can say:
Yes, yes & yes
(And no cookies tomorrow.... I'm not going through this again!)
@Jana_2020 Great job! I remember doing that! It’s what taught me you can’t outrun too many calories.
Prelogging can help too! IE
“I really want some cookies.”
“Ok, go weigh them & track them.” OR “Why do you want the cookies?”
Sometimes, I go ahead & eat them, but often as I do the tracking I notice my protein is low or I’m thirsty or I realize I won’t be able to eat a satisfying dinner if I eat these Now when I’m not Even truly hungry... I think I’ll have a cheese stick/Apple/etc instead - or a big gkk loAss of water — by choice!”3 -
Yes x 3
💚
All good. It’s been cooler hear the past 2-3 days. Wt is down & appetite is back to normal. I do wonder if the 88-95 degree heat makes me retain more water - this making me weigh a little more. It hAppened at the same time as last year. Glad for the cooler respite.1 -
No
No
Yes2
