June 13 Sign In
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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Sunday again. It’s now the 13th and we are at almost halfway through the June Challenge. On the 4th, we touched upon tracking, the “why” and how does it help you. How is your tracking going? For those who might be looking for new ideas, how do you approach your tracking?
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13/06/2021
'Great things never come from comfort zones'
Did I exercise for at least 20 minutes?
• Jogging 10 km in 0:59:28 (5:57 min/km) My fastest 10 km as yet (top 26%). Improved my pace by 0:35 min/km
• Walking 13.67 km in 2:56:05 (4.64 km/h)
• Fitness Age/VO2max: 20/40
• 63 kg goal is achieved. Next stop - 61 kg
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used: 0 of 3
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13/06/2021
Exercise – yes 2 hours on my bike! Lovely weather, beautiful landscape – green and lush.
Tracked – yes
Calories – yes.
2 pass days taken
Tracking – a topic much discussed here on the forums.
I am going to admit now that I am a bit slapdash with tracking – I hope I don’t get thrown out of the UAC for admitting this. I weigh almost all my food (and drink if it’s not water) when I’m at home but accuracy is impossible. Even if you were to only consume packaged food with accurate labelling you would still be at the mercy of variations in the accuracy of the packaging.
I don’t track the sugar I put in my coffee – years ago when I was trying to lose weight I decided to cut down on sugar and now I have less than ½ a teaspoon of sugar in a mug of coffee. I generally only have 2 or 3 mugs a day so I just ignore it. There are a few other items that I don't weigh/log. (When I was losing weight I was much stricter than I am now)
Today I cooked some pork for dinner. The packaging only had “calories per 100g cooked” and I didn’t want to use their suggested cooking method so I looked for raw pork in the MFP database – how do I pick a suitable entry? I can check with the USDA database but it all becomes so difficult. I just pick an entry that seems to give a similar result to the packaging of the meat I bought and get on with the recipe. This goes on all the time so we just do the best we can and check that our weight is going up or down as expected.
But, having said all that I do believe that for me tracking works and is essential for losing and maintaining. The benefit of MFP over other systems (the books and paper and pencil methods) is the added benefit of being able to keep an eye on “macros”. In my case, protein, fibre and calcium.
I apologise for the long and wordy post.
I hope you all had a good weekend10 -
June 13
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked every detail I consumed
0/3 Pass Days Used
Personal Challenges Met: 12/13 days (4th)
✅ - Net Carbs 30g or less (17g)
✅ - Protein 180g or more (184g)
✅ - Intermittent Fasted (20 hrs)
✅ - All Scheduled Workouts Completed? (2/2)- 8 mins Yoga
- 120 min Run
So far my tracking is on point. I am tracking everything I consume, even dashes of zero calorie things, drinks, etc. Maybe overkill but that way if anything changes due to a new thing it can help me spot it.
I have kept my personal macro goals in range each day this month and have not gone over on calories, but to be fair that would be extremely hard to do following this 20/4 intermittent fasting keto routine on days with exercise. I couldn't eat that much in 4 hours to ever go over. I don't feel hungry the rest of the day and have had no issues waiting for the feeding window the next day. So far (since March 8th) no hunger, cravings or issues with energy or strength.
I do make sure I eat at least the number of calories I would have been allotted with no exercise, basically just not eating my exercise calories back, and getting at least 1g protein of target weight body mass.
My advice to anyone new to tracking is to try and track everything right from the start. It may not make sense at first to do so, but you may find yourself surprised by what you leave out some day when you are struggling. It's too easy to think tracking all your meals has you covered only to then realize you weren't accounting for something outside of a meal that made a difference.
Not that tracking everything makes sense for all, but if you're new you won't know what insights you are missing out on until you spend a while tracking everything.
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I tend to pre-log, so I have an idea about the day. Sometimes, I get in a mood for something different that what I'd pre-logged but it still helps me balance things. I weigh most foods I use. The only thing I really sloppy about is the non-dairy creamer for my coffee. I log the same amount everyday and don't measure it, but most days I have a pretty good buffer if I'm off a bit. For me, the tracking is about portion control and not letting extra snacks/mini-meals be mindless.
Exercise: Arms 20 (plus furniture moving)
Tracked: Yes
Calories: Yes9 -
Pass day #3. I hit the gym, tracked, and was only over by 150 or so but I was still over so… #3.10
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Exercise YES (walk 4 miles / yoga class )
Calories YES
Logged Food YES8 -
I track because that's the behaviour that has worked for me in the past: awareness of caloric loads, macros and micros over time. It's just a rational choice for me which allows for analysis.
Therefore - for me - it's illogical as to why I wouldn't track every day.
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Did I exercise for at least 20 minutes? YES | Theresa Depasquale's 90-Day Workout Program - the workout I was supposed to do on Thursday...don't judge me 😶 (30) TOTAL: 30
Did I stay within my calorie budget for the day? YES | Base + 113
Did I keep track of everything I ate and drank? YES |
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Personal Bonus: Did I meet my protein macro for the day (40%)? NO | 24%
Pass Days Used: (JUN04)9 -
One of the things I try to do every day is not wait to track until the end of the day. If I eat something impulsively( which still happens at times), I try to log it quickly so I don’t forget!
Exercise:✅
Tracked:✅
Under:✅7 -
Did I exercise for at least 20 minutes? YES (bike ride in morning and yard work late afternoon)
Did I stay within my calorie budget for the day? YES
Did I keep track of everything I ate and drank? YES7 -
6/13
Exersized-?yes
Caleries?-yes
Logged?-yes7 -
June 13
Pass day!
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Jun 13:
✔️ EXERCISE: Yes. 50 minutes walking.
✔️ CALORIES: Yes. 1590/1600
✔️ TRACK: Yes.
PASSES USED: 2/3 (5Jun) (8Jun)
"The only difference between failure and success is your willingness to make mistakes, get back up, and keep moving forward." ~Unknown."
First of June I made a goal to get 300k steps this month and to WALK at least 100 miles.
Jun 1st week (Jun 1-Jun 5): 40,959 steps and 6.75 miles walked. (*First week back to walking after my appendectomy).
Jun 2nd week (Jun 6 - Jun12): 88,562 steps and 28.25 miles walked.
My June Goal:
Steps Total / Goal: 129,521 / 300,000
Miles (walking) Total / Goal: 35 / 1007 -
I tend to make up a lot of different dishes, so I love MFP because I can create a recipe and calculate the calories per portion. I track what I'm adding on paper while I'm cooking it and then add the recipe to MFP afterwards. Recently I've been paying attention to the macros and nutritional daily goals to see if what I'm eating aligns with those. For me, logging is key for my weight loss. It holds me accountable, enables me to eat mindfully, and ensures I control my portion sizes.
Yes x 3 today.6 -
@Winner_in_Life I see that your Kg Lost is now 21!! Way to go!!
@SModa61 It was fascinating to read the wide range of frequency of people stepping on the scale. @MaltedTea was the only team member to pair measuring both scale weight and tape measurements.
There is obviously more than one right answer.
Regarding "Tracking caloric intake": That is the foundational principle of the UAC.
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Today's personal UAC post:
1)Tracking good
2) Calories: under my limit
3) Exercise: a big day of outdoor activity for more than 3 hours.6 -
June 13:
Totally agree with tracking!!! While I don’t pre-log routinely, agree with @Bovaryoo in that it gives you an idea of where you’d be for the day... one piece of advice I have is to log first (or at least check your calorie balance) and then eat... even if you don’t pre-log the whole day. It’s way too easy to go over your calories if you eat first and log later.
Exercise: Yes! 33 min Zumba, some weights and jumping jacks (procrastinating from doing a report I had to get done), and walked up 7 flights (I have a rule that if I don’t get a parking spot near the door by the elevator and get a spot closer to the stairwell, I take the stairs!)
Track: Yes!
Under calorie goal: Yes!!!
Passes used: 27 -
June 13:
Did I exercise for at least 20 minutes? Yes, 45 minute dance video.
Did I stay within my calorie budget for the day? Nope, I went over.
Did I keep track of everything I ate and drank? Yes.
Pass days used: 3/3, including today. That's ok -- I will keep going!
Tracking: I try to log in each item after eating it, but most days, I have ended up entering everything at the end of the day. Since beginning this group challenge on June 1, I have entered/tracked everything each day. It is working for me!6 -
Did I exercise for at least 20 minutes? Yes, a 69 minute trail run, and 60 minutes pumping iron.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Just signed up for 8 weeks of personal training with my trail running coach, she is an ultra distance runner and is awesome! Starts June 29th.
Day #25 - 75 Hard Mental Toughness Challenge completed.6 -
Good day which started with beachfront run then work. Ate reasonably, all logged and well under.6
