November 4
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@jamcnewman great post! I too love snaccident!!
I definitely pre-track before any events or even for days I know I’m going to want more treats. I find it helpful even on days I go over because now when I go ‘over’ it means I’ve eaten maintenance and not actually more than I’ll burn in a day.
✅ exercise - Sarah Beth yoga neck & hips 30 mins followed by 20 mins of red light therapy & meditation 🙃
✅ calories
✅ tracked8 -
November 4
Did I exercise for at least 20 minutes? yes, Paula B cardio and abs November day 4
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes9 -
November 4
✅ Exercise - walking
✅ Calories
✅ Tracked
0 Pass Days Used8 -
✔️✔️✔️ first day back at the gym. A really good day.
On tracking... I am watching my tracking even closer than before to try to get my cholesterol down. The macros and nutrition tools in mfp have been key to my success so far. I hope this will continue to aid my way of eating (WOE).7 -
Yes x 37
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20 minutes walking
In budget for calories
Tracked food7 -
November 4
✅✅✅
Today's exercise was a strength routine (3 sets of dumbbell bench press, cable lat pull-down, cable tricep extension, dumbbell wrist curl)
I copy the same meals like others have mentioned. I do best when I prelog and stick to that plan. On days where I know something different may come up I try my best to anticipate what that may be and fit it 8n ahead of time. I also keep those moments to a minimum by having my own food at work, or eat before going somewhere, anything I can do to avoid feeling I am eating a mystery macro meal only to get surprised when I log it. After a good while of tracking it becomes easier to find options that you can be reasonably sure will fit your needs.
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November 4
✅ Exercise - walking
✅ Calories
✅ Tracked
0 Pass Days Used6 -
Yes x 3.6
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Exercise -Yes - 20 min weights+ Pilates
Under calorie budget (1650)? Yes 1639
Tracked everything I ate and drank? Yes
Getting it done7 -
Excellent work @edsheeran412 and awesome work keeping the push ups going another day even if you think you could have done more. Maybe just squeeze a single extra one in tomorrow and Saturday to make up for it? Or maybe do a couple before bed? Just having a daily streak going is crazy impressive, no matter what!
@jjjcat you did the other two though AND you reported in. Way to go!
Excellent way to manage that McFlurry @davert123
@TerriRichardson112 - That is really amazing that you can pre log a week ahead, kudos on that!!!
Very nice strategy to end a great day @Jana_2020
Sounds like good restraint today @mshawski you got this!
You're doing great @tahm42 I hope you get those numbers down!
Congrats to the 3 Yes crew!
@eokoro
@Montanamom1
@GrandmaJackie
@_JeffreyD_
@SummerSkier
@snowshoe072
@taurie
@jmu1965
@yrc_pr
@ForLangston
@Palpatches
@Mrs_Hoffer
@pamjsa
@mmcram6 -
I have the same wonderful “problem” that Teresa has - my husband does all the cooking. I have to guesstimate every meal. He doesn’t really follow a recipe, everything is from scratch, and everything is delicious! I do the best I can estimating calories and focus on portion control. I used to load my plate up and often have seconds. Now I put a reasonable amount on my plate and usually stop at one serving. I like leaving myself some calories for a snack around 8:30 or 9:00.
But here’s a reason tracking can reveal a surprise. Today I went shopping and had chick fil a for lunch. I just assumed I would end up over calories. But when I entered everything, including a pretty lite dinner, I managed to be slightly under, much to my surprise.
Yes to all 3
Pass days used: 0/38 -
Exercise:
20 minutes on the exercise bike plus 5010 steps total on the day (so done and dusted but a bit lighter than the 1st 3 days of the month)
Logged: everything, including some last minute Doritos
In Limits: yes but only barely (yay because I had already chosen the "more calories burned per minute" biking option .... and had to "cash in" all but 2 of the "exercise credits" ... but 2 is STILL under! ( )
Pass days used: 1 / 3 (bad planning)7 -
jamcnewman wrote: »donna25trinity wrote: »4th Nov 2021
Timely topic for me @jamcnewman and great post!!! This month for me is all about honestly tracking my grazing calories. Now there are many times I pick at food and guesstimate it or dnt track it cos I rationalise the behaviour by telling myself that I dnt count my exercise calories or I hve calories left over so it shld be fine. Last night I cut a piece of my fave cake for hubby and i as a treat. I measured out my 100g with a side of low fat ice cream but found myself mindlessly picking at the whole cake! It wasn't a great deal of picking but wen i reflect on wat I was doing and thinking at the time, I was basically cheating as i didnt weigh as I knew it wld put me over my calories. Pretty sneaky right! Ha ha! So yesterday will be a big fat pass for me. The good news is I will learn from this experience.. I hve learnt my will power is at its lowest at night time so I am going to measure out my 100g this morning and hve hubby come with me to grab it from the fridge so I dnt pick at his or the rest of the cake while prepping it. I hve also learnt cake and lasagne are the 2 foods that i hve no self control over.. I just cant help but pick at it! Sounds crazy I know but if I want to hve my cake and eat it too I need to ensure I am putting strategies in place were I dnt fail. Picking at a cake while prepping it is such a waste of a pass!!! Xox
Oh, you are not alone Donna — I should have been named Garfield. 😻 (Bet your favourite cake is delicious too.)
Grazing is a big challenge for many of us, and I know you have had a variety of strategies to address it (I liked the idea of the grazing container 💡). Pre-measuring and knowing it is waiting for you sounds like a great approach!
Ha ha @jamcnewman i must be Garfield too! Lol!! The cake is ridiculously good. Its caramel and cream. Lol! Yeah the grazing container was good but cos it odd bits of food that went in there throughout the day, like a spoon of pumpkin soup, a crust of bubs left over toast etc I found I was less inclined to put it in the container maybe cos it all looks so gross sitting in there together that at the end of the day I knew I wld hve to throw it in the bin. I think deep down perhaps i was worried about being wasteful so didn't do it properly. Xo2 -
Tracked - Yes
Stayed within calorie budget - Yes
Exercised - 30 minutes weight machines at Planet Fitness 😊5 -
4th November
3 x Yes5 -
@jamcnewman
A truly excellent post, Julie! Thank you for including the research study.
My exercise & daily weighing myself have been great. My tracking has been slightly spotty (I have very high “track to the gram” standards here, which I have successfully returned to (talking to you unsalted almonds & walnuts” heehee!)
SO, I have gotten back to tracking “to the gram.”
And I’ve lowered my calories eaten.
I am holding my avg weekly sat fat where they have been because it seems to help me lower my calories (and maintain my weight.)
This is what my PCP said to do, but I wanted to get cholesterol lower. Maybe in the future, but now I need to focus on a calorie deficit.
The article really helped!
Thanks again!
TIPS:
1. Be brutally honest with yourself regarding your tracking.
2. BECAUSE even a small error…
If you take the #of EXTRA calories you eat each day & divide by 10, you get the number of pounds you’ll gain due to that small overage in one year.
50 extra calories a day —> ~5 lbs
100 “ “ —> ~ 10 lbs
200 ~20lbs
3. Overcoming one’s biggest challenge in life is life-changing AND WORTH DOING WHATEVER IT TAKES to continue to do so. You realize you can do many other things you dreamed of as well!
4. Just like many others…I eat 3 similar meals every day (of my 4 meals.) I envy those of you who can prolog…I’m too spontaneous.
5. Never skip breakfast, eat it at the same time each day, and eat a large breakfast if you are dieting, medium lunch, small dinner. Research showed ladies lost more weight & kept it off doing this instead of largest meal at dinner.
6. Walking 10K steps a day or exercise daily!!! The National Weight Registry study shows that folks who regained weight didn’t change their food…rather they found it difficult to keep exercise levels up.
As I get older I will break my walk into smaller, more frequent walks each day. It’s essential for me.
Nov 4
❤️❤️❤️5 -
Pass day for me (1/3).
Hubby and daughters threw a surprise party for my birthday and it was sooooo wonderful to see many friends, some I hadn't seen in a year or so. I did moderate my eating, but definitely over calories. I suspect I might be using all my pass days the next couple of days as we're headed to San Francisco for the weekend and have some celebratory meals planned.
Thank goodness I did my exercise this morning, so I was only about 50 calories over my budget, but there was a lot of guessing about what I ate given that it was a catered, so I could be wildly under in my estimating of calories.6 -
Track: yes
Calories: yes
Exercise: yes- Full Body Warm Up: 5 min
- Day 42 EPIC I - dumbbell capped shoulders & core strength (+ cool down): 52 min
As far as tracking I create recipes for those things I make frequently and then copy/modify if I've made any significant changes. Sometimes I may use the recipe as is and add additional ingredients as necessary although I don't worry about spices/seasoning too much because they often come up as 0 calories because the quantity is so small. I also do this for some restaurant meals that I have regularly (sushi in particular) where I tend to order my favorite things with minor variations. I'll copy and modify as needed. It saves time.
Another thing ... you can copy the url of a recipe and let MFP create the recipe for you. Unfortunately, it sometimes doesn't save if it has an issue with the way the recipe is formatted but doesn't tell you what's wrong. So always make sure fractions are set as 1/2 and not the keyboard tiny 1/2. Nor does it like some verbiage with too long of explanations or unclear quantities so you have make sure it is all formatted nicely. It's especially helpful for recipes with lots of ingredients.5 -
Great opening post @jamcnewman ... I think this may have been your first time as content creator if I'm not wrong and you did a FAB job!
I know for sure that my near 100 pound weight loss is due to my intense caution with tracking. When home, I weigh everything. We use meal kit services and those allow me to pre-choose a supper and then work backwards into breakfast and lunch. I track before I eat so I don't have any surprises. When we go out to eat, I look up the calories before I go, and if they're not available, I find a similar restaurant item at somewhere that is and do my best to always track high. When in doubt, I pick a higher calorie entry. I eat back most of my exercise calories so I don't have a lot of buffer to be wrong on the tracking side and for me as long as I'm truly honest with myself, it works out well. I don't duplicate meals often so the copy meal function doesn't get used much for me but I just accept that it's a bit of a pain but that it has given me back so much and that makes it all worthwhile!
Pass days used to date: 1 (Nov 1)
Today:
Did I exercise? Yes, walking 44 minutes and Beginner Epic Day 1 (30 minutes)
Did I track it all? Yes
Did I stay under my calorie goal today? Yes6
