After 4 weeks of strict calorie counting and working out!
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WarmDontBurn
Posts: 1,255 Member
Calories count includes everything! Even if the package says 45 grams per serving I enter in grams and put exact weight. I do not eat what I don't make.
Using apple watch to track exercise, miles and steps.
Started Couch to 5K as well. Started end of week 3
I have been on the treadmill every day for 28 days now, at the minimum 30 mins and more if I can.
I make sure my heartrate is high enough that it registers as activity on my watch.
Discovered spinach and taking collagen as well.
Week 1
Calories eaten 7 day average-1308
Total minutes of logged exercise (walk/jogging)-256
Total miles walked ( for full day)-30.6
7 day average of steps taken-10,810
Weight loss-1.6lbs
Week 2
Calories eaten 7 day average -1401
Total minutes of logged exercise (walk/jogging) - 279
Total miles walked ( for full day) -32
7 day average of steps taken = 11,317
Weight loss - 1.2lbs
Week 3
Calories eaten 7 day average - 1419
Total minutes of logged exercise (walk/jogging) -251
Total miles walked ( for full day) -29.8
7 day average of steps taken -10,453
Weight loss - 1.8lbs
Period came towards the end of week 3 and heading in to week 4
Week 4
Calories eaten 7 day average - 1422
Total minutes of logged exercise (walk/jogging) - 250
Total miles walked ( for full day) - 33
7 day average of steps taken -11,297
Weight Loss 1lb
So I am always eating roughly the same amount however my weight loss seems to be slowing. Which I am fine with losing just the 1lb a week.
I want to lose slower and maintain it this time.
I did discover the other day I am eating below my BMR though - is that still ok?
I am a 43 yr old, female in rather good health otherwise.
Just want to make sure I am on the right path or if I should cut back to 1300 calories or keep plugging away as usual.
Thanks
Using apple watch to track exercise, miles and steps.
Started Couch to 5K as well. Started end of week 3
I have been on the treadmill every day for 28 days now, at the minimum 30 mins and more if I can.
I make sure my heartrate is high enough that it registers as activity on my watch.
Discovered spinach and taking collagen as well.
Week 1
Calories eaten 7 day average-1308
Total minutes of logged exercise (walk/jogging)-256
Total miles walked ( for full day)-30.6
7 day average of steps taken-10,810
Weight loss-1.6lbs
Week 2
Calories eaten 7 day average -1401
Total minutes of logged exercise (walk/jogging) - 279
Total miles walked ( for full day) -32
7 day average of steps taken = 11,317
Weight loss - 1.2lbs
Week 3
Calories eaten 7 day average - 1419
Total minutes of logged exercise (walk/jogging) -251
Total miles walked ( for full day) -29.8
7 day average of steps taken -10,453
Weight loss - 1.8lbs
Period came towards the end of week 3 and heading in to week 4
Week 4
Calories eaten 7 day average - 1422
Total minutes of logged exercise (walk/jogging) - 250
Total miles walked ( for full day) - 33
7 day average of steps taken -11,297
Weight Loss 1lb
So I am always eating roughly the same amount however my weight loss seems to be slowing. Which I am fine with losing just the 1lb a week.
I want to lose slower and maintain it this time.
I did discover the other day I am eating below my BMR though - is that still ok?
I am a 43 yr old, female in rather good health otherwise.
Just want to make sure I am on the right path or if I should cut back to 1300 calories or keep plugging away as usual.
Thanks
2
Replies
-
Do you still have a menstrual cycle? The water weight from that could be messing with your fat loss numbers.
As for the BMR question, you don’t give enough info, I.e. current weight, goal weight, height, etc.
I’d give it another month and watch for trends before changing anything.4 -
quiksylver296 wrote: »Do you still have a menstrual cycle? The water weight from that could be messing with your fat loss numbers.
As for the BMR question, you don’t give enough info, I.e. current weight, goal weight, height, etc.
I’d give it another month and watch for trends before changing anything.
Thank you! Yes my menstrual cycle started at the end of week 3 and lasted about 4 days as usual.
I used the bmr calculator online which gave me 1524.
https://www.active.com/fitness/calculators/bmr
1 -
Well if you're overweight by a good amount, your BMR is higher than it would be at a normal weight. Many times I use the BMR for many overweight clients as a starting point for calorie control. Then later reassess if weight loss is going too fast.WarmDontBurn wrote: »Calories count includes everything! Even if the package says 45 grams per serving I enter in grams and put exact weight. I do not eat what I don't make.
Using apple watch to track exercise, miles and steps.
Started Couch to 5K as well. Started end of week 3
I have been on the treadmill every day for 28 days now, at the minimum 30 mins and more if I can.
I make sure my heartrate is high enough that it registers as activity on my watch.
Discovered spinach and taking collagen as well.
Week 1
Calories eaten 7 day average-1308
Total minutes of logged exercise (walk/jogging)-256
Total miles walked ( for full day)-30.6
7 day average of steps taken-10,810
Weight loss-1.6lbs
Week 2
Calories eaten 7 day average -1401
Total minutes of logged exercise (walk/jogging) - 279
Total miles walked ( for full day) -32
7 day average of steps taken = 11,317
Weight loss - 1.2lbs
Week 3
Calories eaten 7 day average - 1419
Total minutes of logged exercise (walk/jogging) -251
Total miles walked ( for full day) -29.8
7 day average of steps taken -10,453
Weight loss - 1.8lbs
Period came towards the end of week 3 and heading in to week 4
Week 4
Calories eaten 7 day average - 1422
Total minutes of logged exercise (walk/jogging) - 250
Total miles walked ( for full day) - 33
7 day average of steps taken -11,297
Weight Loss 1lb
So I am always eating roughly the same amount however my weight loss seems to be slowing. Which I am fine with losing just the 1lb a week.
I want to lose slower and maintain it this time.
I did discover the other day I am eating below my BMR though - is that still ok?
I am a 43 yr old, female in rather good health otherwise.
Just want to make sure I am on the right path or if I should cut back to 1300 calories or keep plugging away as usual.
Thanks
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1 -
WarmDontBurn wrote: »quiksylver296 wrote: »Do you still have a menstrual cycle? The water weight from that could be messing with your fat loss numbers.
As for the BMR question, you don’t give enough info, I.e. current weight, goal weight, height, etc.
I’d give it another month and watch for trends before changing anything.
Thank you! Yes my menstrual cycle started at the end of week 3 and lasted about 4 days as usual.
I used the bmr calculator online which gave me 1524.
https://www.active.com/fitness/calculators/bmr
Did you do the guided set-up on this site and get a calorie target? Or just that link?1 -
quiksylver296 wrote: »WarmDontBurn wrote: »quiksylver296 wrote: »Do you still have a menstrual cycle? The water weight from that could be messing with your fat loss numbers.
As for the BMR question, you don’t give enough info, I.e. current weight, goal weight, height, etc.
I’d give it another month and watch for trends before changing anything.
Thank you! Yes my menstrual cycle started at the end of week 3 and lasted about 4 days as usual.
I used the bmr calculator online which gave me 1524.
https://www.active.com/fitness/calculators/bmr
Did you do the guided set-up on this site and get a calorie target? Or just that link?
Yes guided with 1lb a week weight loss and lightly active chosen. I would like to lose 40-45lbs total.
Net Calories Consumed* / Day 1,540 Calories / Day0 -
Jan 1- Feb 1 - total loss 6lbs!
So far so good
3 -
WarmDontBurn wrote: »Calories count includes everything! Even if the package says 45 grams per serving I enter in grams and put exact weight. I do not eat what I don't make.
Using apple watch to track exercise, miles and steps.
Started Couch to 5K as well. Started end of week 3
I have been on the treadmill every day for 28 days now, at the minimum 30 mins and more if I can.
I make sure my heartrate is high enough that it registers as activity on my watch.
Discovered spinach and taking collagen as well.
Week 1
Calories eaten 7 day average-1308
Total minutes of logged exercise (walk/jogging)-256
Total miles walked ( for full day)-30.6
7 day average of steps taken-10,810
Weight loss-1.6lbs
Week 2
Calories eaten 7 day average -1401
Total minutes of logged exercise (walk/jogging) - 279
Total miles walked ( for full day) -32
7 day average of steps taken = 11,317
Weight loss - 1.2lbs
Week 3
Calories eaten 7 day average - 1419
Total minutes of logged exercise (walk/jogging) -251
Total miles walked ( for full day) -29.8
7 day average of steps taken -10,453
Weight loss - 1.8lbs
Period came towards the end of week 3 and heading in to week 4
Week 4
Calories eaten 7 day average - 1422
Total minutes of logged exercise (walk/jogging) - 250
Total miles walked ( for full day) - 33
7 day average of steps taken -11,297
Weight Loss 1lb
So I am always eating roughly the same amount however my weight loss seems to be slowing. Which I am fine with losing just the 1lb a week.
I want to lose slower and maintain it this time.
I did discover the other day I am eating below my BMR though - is that still ok?
I am a 43 yr old, female in rather good health otherwise.
Just want to make sure I am on the right path or if I should cut back to 1300 calories or keep plugging away as usual.
Thanks
UPDATE
Week 5
Calories eaten 7 day average - 1372
Total minutes of logged exercise (walk/jogging) - 255
Total miles walked ( for full day) - 32
7 day average of steps taken -11,217
As of yesterday I was down 0.8lbs for the week so was expecting a loss this morning since my calories were a bit lower and that is the pattern I had been seeing but the scale went the other way and my loss for the week is only 0.4lbs.
Lower calories= lower weight loss this week
Doing C25K still Mon, Wed and Friday - no rest days really. On my down days I do a moderate pace on the treadmill for at least 30 mins. Always over my 10,000 steps and still keeping up on my protein and fiber!
0 -
It’s working. Keep going. 4-5 weeks isn’t really very long in the big picture. Don’t go making radical changes. I think you’re wise working week to week, but even doing everything spot on target, we can’t count on a loss every week. Just the way it is. No human endeavor tracks on a straight line. That’s life.
A friend says- we eventually get the weigh in we deserve, but not necessarily when we expect it.
Any loss for the week is evidence of success. Don’t mess with success. Your brain will try to trick you into quitting by sowing the seeds of dissatisfaction in response to small losses. I don’t know why that is. I think our brains must hate weight loss.
Weight loss has two parts, eating in a calorie deficit and living with it. You don’t say in your post but consider how you like what you’re doing. If you are satisfied with how you are living and can stick with it long term it’s just a matter of time until you reach goal. Time can be on our side in this if we let it.3 -
It’s working. Keep going. 4-5 weeks isn’t really very long in the big picture. Don’t go making radical changes. I think you’re wise working week to week, but even doing everything spot on target, we can’t count on a loss every week. Just the way it is. No human endeavor tracks on a straight line. That’s life.
A friend says- we eventually get the weigh in we deserve, but not necessarily when we expect it.
Any loss for the week is evidence of success. Don’t mess with success. Your brain will try to trick you into quitting by sowing the seeds of dissatisfaction in response to small losses. I don’t know why that is. I think our brains must hate weight loss.
Weight loss has two parts, eating in a calorie deficit and living with it. You don’t say in your post but consider how you like what you’re doing. If you are satisfied with how you are living and can stick with it long term it’s just a matter of time until you reach goal. Time can be on our side in this if we let it.
Thank you! I feel pretty good really - my meals are sustainable and I am getting exercise in which is something I had not done in awhile.
I just want to lose slowly. My last time with calorie counting (back in 2010) I managed to lose 30+lbs and along with that my hair ended up thinning so bad I am still suffering the effects
This time I want to do it right so I am ok not doing the 1200 or 1300 calories MFP wants to give me. I don't want to go too high or too low so trial and error should show me where I need to be!
1 -
WarmDontBurn wrote: »WarmDontBurn wrote: »Calories count includes everything! Even if the package says 45 grams per serving I enter in grams and put exact weight. I do not eat what I don't make.
Using apple watch to track exercise, miles and steps.
Started Couch to 5K as well. Started end of week 3
I have been on the treadmill every day for 28 days now, at the minimum 30 mins and more if I can.
I make sure my heartrate is high enough that it registers as activity on my watch.
Discovered spinach and taking collagen as well.
Week 1
Calories eaten 7 day average-1308
Total minutes of logged exercise (walk/jogging)-256
Total miles walked ( for full day)-30.6
7 day average of steps taken-10,810
Weight loss-1.6lbs
Week 2
Calories eaten 7 day average -1401
Total minutes of logged exercise (walk/jogging) - 279
Total miles walked ( for full day) -32
7 day average of steps taken = 11,317
Weight loss - 1.2lbs
Week 3
Calories eaten 7 day average - 1419
Total minutes of logged exercise (walk/jogging) -251
Total miles walked ( for full day) -29.8
7 day average of steps taken -10,453
Weight loss - 1.8lbs
Period came towards the end of week 3 and heading in to week 4
Week 4
Calories eaten 7 day average - 1422
Total minutes of logged exercise (walk/jogging) - 250
Total miles walked ( for full day) - 33
7 day average of steps taken -11,297
Weight Loss 1lb
So I am always eating roughly the same amount however my weight loss seems to be slowing. Which I am fine with losing just the 1lb a week.
I want to lose slower and maintain it this time.
I did discover the other day I am eating below my BMR though - is that still ok?
I am a 43 yr old, female in rather good health otherwise.
Just want to make sure I am on the right path or if I should cut back to 1300 calories or keep plugging away as usual.
Thanks
UPDATE
Week 5
Calories eaten 7 day average - 1372
Total minutes of logged exercise (walk/jogging) - 255
Total miles walked ( for full day) - 32
7 day average of steps taken -11,217
As of yesterday I was down 0.8lbs for the week so was expecting a loss this morning since my calories were a bit lower and that is the pattern I had been seeing but the scale went the other way and my loss for the week is only 0.4lbs.
Lower calories= lower weight loss this week
Doing C25K still Mon, Wed and Friday - no rest days really. On my down days I do a moderate pace on the treadmill for at least 30 mins. Always over my 10,000 steps and still keeping up on my protein and fiber!
You are doing a great job!!! Don’t get discouraged when the losses get a bit lower it’s part of it all and doesn’t even matter long term!!! Love how you are using this thread for accountability genius!2 -
WarmDontBurn wrote: »Calories count includes everything! Even if the package says 45 grams per serving I enter in grams and put exact weight. I do not eat what I don't make.
Using apple watch to track exercise, miles and steps.
Started Couch to 5K as well. Started end of week 3
I have been on the treadmill every day for 28 days now, at the minimum 30 mins and more if I can.
I make sure my heartrate is high enough that it registers as activity on my watch.
Discovered spinach and taking collagen as well.
Week 1
Calories eaten 7 day average-1308
Total minutes of logged exercise (walk/jogging)-256
Total miles walked ( for full day)-30.6
7 day average of steps taken-10,810
Weight loss-1.6lbs
Week 2
Calories eaten 7 day average -1401
Total minutes of logged exercise (walk/jogging) - 279
Total miles walked ( for full day) -32
7 day average of steps taken = 11,317
Weight loss - 1.2lbs
Week 3
Calories eaten 7 day average - 1419
Total minutes of logged exercise (walk/jogging) -251
Total miles walked ( for full day) -29.8
7 day average of steps taken -10,453
Weight loss - 1.8lbs
Period came towards the end of week 3 and heading in to week 4
Week 4
Calories eaten 7 day average - 1422
Total minutes of logged exercise (walk/jogging) - 250
Total miles walked ( for full day) - 33
7 day average of steps taken -11,297
Weight Loss 1lb
So I am always eating roughly the same amount however my weight loss seems to be slowing. Which I am fine with losing just the 1lb a week.
I want to lose slower and maintain it this time.
I did discover the other day I am eating below my BMR though - is that still ok?
I am a 43 yr old, female in rather good health otherwise.
Just want to make sure I am on the right path or if I should cut back to 1300 calories or keep plugging away as usual.
Thanks
Week 5
Calories eaten 7 day average - 1372
Total minutes of logged exercise (walk/jogging) - 255
Total miles walked ( for full day) - 32
7 day average of steps taken -11,217
As of yesterday I was down 0.8lbs for the week so was expecting a loss this morning since my calories were a bit lower and that is the pattern I had been seeing but the scale went the other way and my loss for the week is only 0.4lbs.
Lower calories= lower weight loss this week
Doing C25K still Mon, Wed and Friday - no rest days really. On my down days I do a moderate pace on the treadmill for at least 30 mins. Always over my 10,000 steps and still keeping up on my protein and fiber!
[/quote]
UPDATE
Week 6
Calories eaten 7 day average - 1423
Total minutes of logged exercise (walk/jogging) - 132
Total miles walked ( for full day) - 30.3
7 day average of steps taken -10,845
Weight loss - 1.2 lbs
Week 7
Calories eaten 7 day average - 1462
Total minutes of logged exercise (walk/jogging) - stopped logging exercise and upped total steps per day
Total miles walked ( for full day) - 31.4
7 day average of steps taken -11,511
Weight loss - 1 lb
Week 8
Calories eaten 7 day average - 1472
Total miles walked ( for full day) - 33
7 day average of steps taken -12,319
Weight loss - 2 lbs
3 days into week 9 now -- 10lbs down
Slow and Steady!!
0 -
Great job. I really love how you're using this thread for accountability. Keep up the great work and I hope you have a great month of March.1
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