July 4 Sign In
Mrs_Hoffer
Posts: 5,194 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?
1
Replies
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The Importance of Tracking…..
If you don't measure or track something, you can’t improve it.
Because, if you don't measure something, and know the results, you can’t possibly get better at it. For example, it’s very difficult to lose weight without stepping on a scale once in a while to measure your results – if you don’t, you have no idea if you are succeeding or not.
Or, if you're only using the scale to measure weight loss, and not taking any body measurements, then you could easily get discouraged when you've only lost a couple of lbs one month. You may not have any idea that you've lost several inches instead!! (This really happened to ME! I always take new monthly measurements on the 1st of every month!)
One of the best ways to increase your chances for success with weight loss or improving your diet is to TRACK your food. This simply means recording everything you eat and drink throughout the day. Or, as we like to say in the UAC, every BLT (bite, lick, and taste!)
And research agrees. Studies show that participants who track what they eat can lose up to TWICE as much as those who do not track. That's a BIG difference in weight-loss achieved just by simply tracking your food!
3 reasons why you should track your food intake.- It shows you what's really going on. Did you know that on average, most of us UNDERESTIMATE our food intake by 40-60%!? That means we are taking in about 50% more calories than we think we are each day. That's BAD news for weight loss.
- Tracking can really open your eyes to the amount of food that you are not only eating but overeating. When you track (especially PRE-LOGGING), you'll be a little less likely to eat that extra dessert or indulge in an additional spoonful of peanut butter. You'll think twice before grabbing that extra snack or treat that you really don't need because you have an instant visual of what that looks like to your day. These once mindless additions to your day that you ate just out of habit, boredom, or stress, add up quick and can easily account for an additional 200-600 (or more!) calories per day. But don't despair….. you can also "plan" to have a snack or treat occasionally. You just have to work those extra calories into your daily plan so that you can still stay UNDER your calorie goal.
- Tracking also helps you to increase your consistency. If you want to lose weight, you need to create a consistent calorie deficit. This means we need to burn off more calories than we consume on a very consistent basis. We need to dial our nutrition in for the entire week, not just a day or two. This is one reason why it's so important to not sabotage your results on the weekends after a great week of eating and working out. This consistency is a valuable key for weight loss. If your calories end up where you want them to be one day, only to be too high the next day, it's going to be very hard to lose weight. Tracking will allow you to be consistent throughout the week and allow you to continually work towards your goals.
Tracking is one of the 3 "pillars" of the UAC. And you only cheat yourself when/if you don't track every single thing that goes into your mouth!
Happy Independence Day to those in the US! Stay safe! I'll be travelling to visit family in PA that we haven't seen since before COVID, so I'll only be able to get on via my phone while I'm away (thus, the early post). 🧨 🙋♀️9 - It shows you what's really going on. Did you know that on average, most of us UNDERESTIMATE our food intake by 40-60%!? That means we are taking in about 50% more calories than we think we are each day. That's BAD news for weight loss.
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Mrs_Hoffer wrote: »
The Importance of Tracking…..
If you don't measure or track something, you can’t improve it.
Because, if you don't measure something, and know the results, you can’t possibly get better at it. For example, it’s very difficult to lose weight without stepping on a scale once in a while to measure your results – if you don’t, you have no idea if you are succeeding or not.
Or, if you're only using the scale to measure weight loss, and not taking any body measurements, then you could easily get discouraged when you've only lost a couple of lbs one month. You may not have any idea that you've lost several inches instead!! (This really happened to ME! I always take new monthly measurements on the 1st of every month!)
One of the best ways to increase your chances for success with weight loss or improving your diet is to TRACK your food. This simply means recording everything you eat and drink throughout the day. Or, as we like to say in the UAC, every BLT (bite, lick, and taste!)
And research agrees. Studies show that participants who track what they eat can lose up to TWICE as much as those who do not track. That's a BIG difference in weight-loss achieved just by simply tracking your food!
3 reasons why you should track your food intake.- It shows you what's really going on. Did you know that on average, most of us UNDERESTIMATE our food intake by 40-60%!? That means we are taking in about 50% more calories than we think we are each day. That's BAD news for weight loss.
- Tracking can really open your eyes to the amount of food that you are not only eating but overeating. When you track (especially PRE-LOGGING), you'll be a little less likely to eat that extra dessert or indulge in an additional spoonful of peanut butter. You'll think twice before grabbing that extra snack or treat that you really don't need because you have an instant visual of what that looks like to your day. These once mindless additions to your day that you ate just out of habit, boredom, or stress, add up quick and can easily account for an additional 200-600 (or more!) calories per day. But don't despair….. you can also "plan" to have a snack or treat occasionally. You just have to work those extra calories into your daily plan so that you can still stay UNDER your calorie goal.
- Tracking also helps you to increase your consistency. If you want to lose weight, you need to create a consistent calorie deficit. This means we need to burn off more calories than we consume on a very consistent basis. We need to dial our nutrition in for the entire week, not just a day or two. This is one reason why it's so important to not sabotage your results on the weekends after a great week of eating and working out. This consistency is a valuable key for weight loss. If your calories end up where you want them to be one day, only to be too high the next day, it's going to be very hard to lose weight. Tracking will allow you to be consistent throughout the week and allow you to continually work towards your goals.
Tracking is one of the 3 "pillars" of the UAC. And you only cheat yourself when/if you don't track every single thing that goes into your mouth!
Happy Independence Day to those in the US! Stay safe! I'll be travelling to visit family in PA that we haven't seen since before COVID, so I'll only be able to get on via my phone while I'm away (thus, the early post). 🧨 🙋♀️
So true thanks so much for the reminder Mrs-Hoffer. Xo1 - It shows you what's really going on. Did you know that on average, most of us UNDERESTIMATE our food intake by 40-60%!? That means we are taking in about 50% more calories than we think we are each day. That's BAD news for weight loss.
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4th July
Yes yes yes.
Trying to eat more during day and less at night to avoid late night belly aches. Xox
Personal @ Health goals for July:
* Keep container in the kitchen & place all food i want to graze on in it instead of eating it.
* Wear complaints bracelet and use it every time i complain.
* Talk less, listen more.
* Eat btween 1500 to 1700 cals a day.
* Do weights 3x a week and walks at least 2x a week.
* Daily gratitude.
Good night my friends u guys and @Mrs-Hoffer are all doing such a fab job at keeping Uac alive. Xox
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This is just a test post from iPad. My posts seems to be disappearing.2
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This is a test from my desktop - using safari.1
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One more test from desktop - using chrome.1
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Sorry for the crazy posts above. I’ve been posting each day but they seem to disappear. I do know that posting on the website doesn’t always cross over to the app so I’m just checking to make sure all systems are go!10
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JUL 4 - Pass day
T ✅ | C ❎ | E ✅ [1:55 h walk]
7 -
04/07/2021
"Don’t give up! Just keep on pushing yourself and give your body a chance, it'll surprise you in a way you would never imagine it could. You'll one day look back and thank your past-self for not giving up."
They removed the apartment from the market. It means they already decided who will move there. We have to wait till tomorrow. It is so difficult to stay optimistic. I better go to bed and try to sleep
Did I exercise for at least 20 minutes?
• Day 5 of Beginner EPIC | Full Body HIIT Workout
• Freestyle 9.263 km in 1:11:47 (7.74 km/h)
• Fitness Age/VO2max: 20/41
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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@oh_jackie and I are on the same wavelength today...
JUL 4 - Pass day
T ✅ | C ❎ | E ✅ [8+ mile run workouts]5 -
04/07/2021
Exercise – yes – bike ride 50 minutes plus walking and some cardio.
Tracked – yes
Calories – yes with 200+ to spare.
Pass days 2/3
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July 4
Yes to all questions.
Pass days 0/3
Today was okay, finished some tasks and did light walks whenever I could.
Goodnight 💜💛
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@donna25trinity. I love your goals! I especially like the idea of your gratitude bracelet!3
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Winner_in_Life wrote: »04/07/2021
"Don’t give up! Just keep on pushing yourself and give your body a chance, it'll surprise you in a way you would never imagine it could. You'll one day look back and thank your past-self for not giving up."
They removed the apartment from the market. It means they already decided who will move there. We have to wait till tomorrow. It is so difficult to stay optimistic. I better go to bed and try to sleep
Did I exercise for at least 20 minutes?
• Day 5 of Beginner EPIC | Full Body HIIT Workout
• Freestyle 9.263 km in 1:11:47 (7.74 km/h)
• Fitness Age/VO2max: 20/41
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
GREAT job getting 3 yesses in spite of a discouraging day! My fingers are crossed that you guys will find something!3 -
Yes yes yes!5
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exercise:
1.2 mile walk with hills
30 second circuit intervals including: jump roping, kicking, punching, ski jumps, squats, bunny hops, planks to downward dog flow, plank with shoulder taps, stretching and cool down
calorie budget: yes
food tracking: yes7 -
Wow! @chanstriste13 you are killin it with the exercise! Awesome job!
I'm waaaaaayy behind on my exercise for today. I've had such a hectic day today - church and then dinner afterwards with my hubby's (HUGE) family - we didnt get out of the restaurant until after 3pm! Then off to see a new home that my hubby's brother is having built..... and talking with more family members there..... now it's 6pm and we're JUST getting back to the house! Whew! This grandma is TIRED!!! But, I'm heading out for a walk around the lake now..... luckily it's only about 76(F) outside.5 -
Pass day #1 to many bad food choices I did walk but not enough to ward off the poor choices 😊6
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Good to see so much positivity in the posts yesterday.
I had a great day today.
✅ - Exercise 20+ Minutes (63 minutes- walking with DH and DYD and her dogs, weights)
✅ - Calories within budget
✅ - Tracked everything
2️⃣ Pass Days Remaining
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Happy 4th of July to all American UACers. My dinner was a hamburger of solidarity 🇺🇸 💕 🇨🇦
I can't be the only one who looks forward to seeing the colouring in of @MadisonMolly2017's journal. It's so pretty!
Today I had a "Wacky Walk" which is what I call exercise activity that Google Fit can't auto-parse. Today's Wacky Walk was fartlek sprints, hanging knee raises and push-ups at an outdoor gym (pic from Google Maps)...
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Did I exercise for at least 20 minutes? YES | Wacky Walk (63) TOTAL: 63
Did I stay within my calorie budget for the day? YES | Base + 270
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 | 23%
Pass Days Used:6
