Several studies have been done to prove that people who exercise without dieting do not lose weight. This came as a surprise to me although it makes sense. The more calories we burn, the more we need to increase our calorie intake. If we don’t change our overindulging habits, then exercise alone isn’t going to do much in terms of shedding pounds.

Other studies have proven that reducing calorie intake along with expending calories by exercise led to weight loss.

Further studies revealed that people who have focused on both calorie reduction and weight loss at the beginning of their weight loss journey were more likely to keep the weight off in the long term.

Keep in mind though that regardless of whether you need to lose weight or not, regular physical activity has many other health benefits beyond weight loss – including improving mood, boosting energy, and reducing the risk of stroke, type 2 diabetes, depression and other diseases.

Tuesday October 5th

Definitely agree with the above info. I have been steady with exercise but let snaccidents sneak in for a while, forgetting how the whole system works and hence here I am with extra kilos…

Exercise: YES (30 minutes dog walk and 30 minutes Body Balance)
Calories under: YES
Tracked all: YES

@Jana_2020 - what a great graphic - made me chuckle.

Lack of exercise has never been my problem. Lack of control over what I put in my mouth is 100% my problem. I get annoyed with headlines that say “so and so ran a marathon and lost 100 pounds, you can too.” It’s so misleading. I know because I ran a marathon and lost about 25 pounds. You have to fuel all that exercise!

✅ - Exercise 20+ Minutes: 85 minutes, aerobics/walking/circuits/Yoga
✅ - Calories within budget
✅ - Tracked everything

3️⃣ Pass Days left

05/10/2021

Exercise – yes – 30 minute bike ride, 20 minute brisk walk plus cardio.
Tracked – yes
Calories – yes.

The combination of calorie reduction and exercise was the key method of the Rosemary Conley weightloss groups. The class started with the usual weigh in and motivational talk but then incorporated a 30 minute aerobics/cardio session. The instructor made sure she showed us easier variations for those who were beginners. I lost weight very successfully when I joined a group about 15 years ago and the classes were enjoyable so I kept up the classes after I reached my goal weight and it helped me to transition to maintenance and stay at my preferred weight range for a few years. Unfortunately the classes in my town closed so I had to resort to self-motivation which eventually failed me.
This UAC challenge is working very well for me, it encourages exercise as well as calorie control.

Exercise: Done.
Tracked: Yes.
Within calorie budget: Yes.

9/5
Exersised yes
Caleries yes
Logged?-yes

Exercise: Yes
Calories: Yes
Tracked: Yes

Today was busy exercise wise I started with epic #1 with a focus on legs I found it so much easier today then Saturday, then it was on to some flex work and finally a walk at lunch of 2.31 miles. Tracked and logged but ate my exercise calories☹️. I did finish the day with finger flexibility on my guitar😊.

I have found that there are times when I have a snack attack but it is usually short lived the exercise portion along with tracking keeps me really focused and if I don’t workout I miss it. I have broaden what I try and have found that I can modify the move if it bothers my knees or elbow. If that’s the case I usually do something I know I can do during that particular move. Being healthy and well is a full time task but… no one else is going to do it for us so keep tracking and following the UAC for support.

Monday and Tuesday October 7 and 8

Pass days. I didn’t eat much so not much to track. I didn’t exercise. Instead I decided to pass a kidney stone. I do not recommend this to anyone.

Pass days to date - 2

✅✅✅

Exercise: functional strength training at the gym, which burned less than I thought so I jumped on the rower when I got home for 10 min to make up the 73 calories I would have been over. I fell victim to the Peanut Butter earlier, and cut back some food but didn’t want to miss my nightly tea. I’m really liking my day ending with ginger, lemon, and honey tea. It seems to be helping me not snack at night, and ginger is supposed to be a good anti inflammatory - I’ll take any and all help I can get on that front right now.

Highlight of today - as I walked into the gym I realized I dressed up as my water bottle. I think the water bottle wore it better? 🤔 Maybe I’ll pass on my standard red riding hood or mini mouse costumes and rock this halloween as a stainless steel flask 😂.