Advice / Guidance
Replies
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I haven't been able to eat a heavy breakfast since I was pregnant, so my breakfast is invariably a toasted English muffin with jam (sugar-free, due to my fructose intolerance.) That usually gets me through to a 300-400 calorie lunch about 11:30 am. This may be a hamburger and chips or a chicken quesadilla. I often need another hundred calories so I can focus on making dinner, which is about 4-500 calories, which could be fettucini alfredo or, as tonight, crab cakes, wild rice pilaf, and asparagus. Sometimes I have from 1-200 calories left for an evening snack, if I want them.
Over time my usual foods have gotten entered in (I eat hamburgers and chips for lunch every Wednesday, for example) and so now I can just click on the entry for "Hamburger and chips meal" and have it log it. That's much easier than having to track down the calories and such for the hamburger bun every week.3 -
You iz one VERY organized person Ms Alexandra!2
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You iz one VERY organized person Ms Alexandra!
I must admit that without the organization I would be standing there weeping with hunger and unable to figure out what I'm doing to fix the problem. I don't deal well with thinking when I am ravenous. Or, really, adulting in general. So the cure for this is to plan (I run on a five-week menu plan, which repeats lunches on a weekly schedule but has 40 different dinners) and have alarms set to tell me to start fixing lunch (my family work remotely so they eat at home) and start fixing dinner, and to remind me to pull the meat for tomorrow's meals out of the freezer.
And this way I don't wind up messed up because I don't know what's for dinner and I can't figure it out because I haven't eaten dinner on time.
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I’m going on travel for the first time since starting back eating healthy and exercising. I’m traveling to someplace with no gym where 12” of snow is expected, so even a walk outside is fairly out of the question. I’ll also have a very busy schedule and no place to cook or prepare meals. So.. this will be my first true test to see how well I do eating smaller portions and choosing healthier options when the options are crap (like pretty much all convenience store and fast food). Anyone else have experience trying to stay healthy while on travel in non-ideal circumstances?3
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Depends on if this is a vacation or work. And will you be in a hotel/motel or staying at someone’s home? Does the room have microwave, refrigerator or coffee maker? And of course how long will you be gone?
I’ve variously traveled with pouches of shelf stable tuna, packs of instant soups, multigrain crackers, Belvita crackers, beef jerky, granola bars etc. Cups of ramen require only hot water. Most convenience stores sell premade salads. Not the most ideal eating situation but you can do at least one or two meals in your room and get a hot meal out once a day.
With your own controllable food supply you can work around the calories.
Option two is just do the best you can with what’s available and recover when you get home.2 -
Depends on if this is a vacation or work. And will you be in a hotel/motel or staying at someone’s home? Does the room have microwave, refrigerator or coffee maker? And of course how long will you be gone?
Personal travel this time. Staying in a combination of someone’s home for the majority of the trip and a hotel for a few days. I should have access to a fridge and microwave the entire trip. I unfortunately don’t know how long I’ll be gone yet. My mother is very ill and I’m being told she may not make it 24-48 hours so I’m flying back to my hometown for an undetermined period of time.I’ve variously traveled with pouches of shelf stable tuna, packs of instant soups, multigrain crackers, Belvita crackers, beef jerky, granola bars etc. Cups of ramen require only hot water. Most convenience stores sell premade salads. Not the most ideal eating situation but you can do at least one or two meals in your room and get a hot meal out once a day.
With your own controllable food supply you can work around the calories.
Very good suggestions! I know my family and I know healthy eating is not in the vocabulary or on the menu. But that doesn’t mean I can’t bring my own food choices and try to stick to that as much as possible. I’m sure eating will end up being the last thing on my mind this week. Thanks again for the suggestions.4 -
Oh, DKR. What a trip this will be. I hope you manage some healthy eating, but this is one of the hardest experiences most people face, so be gentle with yourself. My thoughts are with you.3
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Here's a question for those who are deep into the science side of diet and exercise (Pav? lol)
My husband mentioned to a friend of his online yesterday about my having burned 800 calories according to MFP shoveling snow for an hour, and the guy responded with "too bad the body limits the expenditure to only 200 calories".
I told my husband I had never heard that theory before, and when I did a quick internet search, the only reference I could find was from men's magazine. I was wondering where this rumor might have come from and what's the real deal?
I realize that it doesn't seem to ring very true, from personal experience. In 2020, I was walking 1 1/2 hours a day at a rate of around 3.25 - 3.4 mph. And I was adding in some cardio while I was at it. I started eating back only half the calories I would burn with that amount of exercise, but at my weight at the time, that was still adding back 300-400 calories a day. I actually had to increase the count back up to 3/4's of my actual time and add back around 400-500 calories a day after a while because I was losing weight too fast. If the guy's comment was true that the human body only burns 200 calories in an hour of exercise, then I shouldn't have been able to add back 400 calories to my daily deficit and still lose at a rapid pace, right?
I'm doubtful, obviously, of the guy's claim, but at the same time, I'm curious as to where that rumor came from and what the real science is. Does it have to do with adaptive thermogenesis? Or is it possible the guy isn't taking into account that body size and activity level does make a difference?
I had read in another place that the human body does have its limits into the amount of fuel it can burn in a day, which of course makes sense, but the study I saw had that number at something like 4.5 times resting metabolic rate. I would think too, that the body would give out before it hit that point as well - but what's the science behind this?
Curious mind wants to know!
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@bmeadows380 have a look at the stuff Dalon wrote about the Hansa etc in the "how fast should Bella go" discussion
I believe you and the friend and hubby are a bit lost in translation.
There is a difference between the statement "there is a MAXIMUM 200 Cal human beings can burn in an hour" vs the statement of "I don't quite believe your wife burned net 800 Cal shoveling snow for an hour". Which for human interaction reasons might become "humans don't burn 800 Cal in an hour".
Of COURSE humans burn more than 200 Cal in an hour. If nothing else you and keto hubby should be somewhat familiar with glycogen. Given that glycogen reserves using broad averages can provide 2000 Cal and be depleted in as little as 80 minutes... I would consider any burn of up to 1500 Cal (even 2000 Cal) an hour as PHYSIOLOGICALLY possible. Not necessarily plausible. But I would not bother playing the card of physiological impossibility till these values are exceeded. And well before that I would be playing the card of whether the person could maintain that level of intensity unless they are an elite calibre athlete.
Beyond that and for your burn. As you know MFP is already pre-assigning at the very least BMR * 1.25 for your time. So when considering your net burn from an activity you have to deduct at the very least the MFP assigned value (1.4x BMR if you're set as lightly active) otherwise you're double counting the calories in question.
An estimate of snow shoveling can be derived for the time that you were actually shoveling the snow and multiplying the minutes by 5.2x BRM calories. Using the compendium of physical activities values for hand shoveling (not sweeping) snow at a moderate effort.
So a quick back of the napkin calculation for your net burn and assuming you're setup as sedentary on MFP would be 3.95*BRM*minutes.
That said, yes, as little as two or three hours of moderate+ activity seem to be generating increased burns but at diminishing returns. I can most certainly see it myself when I put my feet up and stop moving after coming back from a 2 hour hike with the dog... but not quite having the same reaction when coming back from a 2 hour shopping expedition! Ain't it great that us humans are such efficient little *kittens*
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Hello everyone. I just started my weight loss journey (again) on January 1st and as of today I’m 10 lbs down. I know the first month always shows more weight loss as your body loses water weight and adjusts to the new norms, but I’m pretty happy with my first 10 lb loss.
I don’t have too many issues with the foods I eat or the calories I consume. Every now and then I’ll get a craving for something bad but for the most part I’ve been doing pretty good managing food. It is the exercise I have trouble with.
Ready to hear my excuses now?
I have severe arthritis in my knees and a partially torn rotator cuff. The doctors tell me not to climb stairs or do anything that puts pressure on my knees like squatting or lunges. My shoulder isn’t torn enough for surgery but is too torn for PT to work apparently so the doctors say “just take it easy”. Well… I used to be a kickboxer and I’m the kind of person that when I start something (like working out) I want to do my best and be the best. Lift more, walk longer, beat my own records kinda gal. But for the last couple years I just feel like any exercise I attempt defeats me. I know I’ll feel better when I have more of this weight off, but exercising to help get it off is becoming a major challenge. Any suggestions?
Highest ever weight (1/2021): 244.0
Starting-over weight (1/1/22): 230.6
Current weight: 220.7
Goal weight: 150.02 -
Good morning @dkr529 - big congratulations to dropping 10 pounds already this year!
I understand the exercise limitations you described. I am almost 3 months post shoulder surgery - after having chronic tears for ??? 15 years and 3 completely ruptured tendons for almost 2 1/2 years after an accident where moving my torso pretty well any way hurt a lot. Three years ago I had knee surgery. At that point I was really really heavy - 280 pounds and with torn up and arthritic knees (and all the rest of the joints) I didn't know which way to turn. I was coming from a very physical work background of landscape design and build, and cycling several 100k a week so I felt really terrible being so still.
What I did for the past few years is walked. First I did some physio for my knees - the exercises that were really effective for me were ones intended to activate my butt muscles. Because I was pretty heavy and "bone on bone" the physiotherapist made sure to give me exercises that were not weight bearing.
Here are the ones I found eased my knees the most:
Clamshell
https://www.youtube.com/watch?v=vsQugiJgZZE
Hip Abduction
https://www.youtube.com/watch?v=s7nG4VEWXOo
And though it seems pretty tame compared to....kickboxing let's say ....walking does the job. If you have the time. It takes a lot of time to make a big difference...but it is time you are relaxing, experiencing the world and not eating!
During that first year of walking I lost just over 100 pounds and I think walking played a big role in that loss.
Keep us posted - let us know how it is going for you4 -
You can’t outrun your fork. At the beginning a lot of weight loss is learning to eat less. Exercise will make you more fit and build muscle. For example today I did 30 minutes at a slow pace on a recumbent bike in therapy. The estimated calories used was 120 which is about the calories in an ounce of cheese. Easier to cut back on the cheese!3
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lauriekallis wrote: »Here are the ones I found eased my knees the most:
Thanks, Laurie! I appreciate the support and videos!2 -
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I agree about outrunning the fork, but I also concur with Laurie's comments about the value of exercise.
Walking and cycling for me equal thinking time. When I'm striding out or pedalling away, my mind's floating freely - I mull over what's working for me, what's causing me problem...it's my time for dreaming, strategising, planning, taking stock. And the activity itself also makes me feel energised and motivated; I feel more 'athletic' and that has a knock-on effect of making me want to eat healthier.
It's funny how the mind works. The act of walking/cycling makes me feel part of an athletic sisterhood that is flexible and broad enough to include not only superwomen like Marianne Vos and Lael Wilcox, but also mere mortals like me who have never been sporty. It's like feeling part of a hive mind...I feel gossamer filaments connecting me invisibly to all the other women (and 'honorary women' like Gimpy ) who are out there somewhere - maybe in a different country or time zone - moving their bodies and getting stronger.
I can't explain it, really. But anyway, tapping into that feeling when I'm exercising makes me feel positive and enthusiastic, and makes me want to improve other aspects of my health too, such as my diet.
Everything is connected....4 -
my lord you can write, Bella.....
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I was feeling connected with Garfield 🐈 till just past "gossamer"! 🤬2
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Oh the peer pressure❣️3
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Oh we love you PAV... You are good beyond any gender limitations ♥️3
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I have ALWAYS needed to lose weight, but it always felt like such a punishment to really be working on it. I could do it for a while, but then would get tired of the effort, tired of denying myself the things I most enjoyed, tired of having to FOCUS on it all the time. And I love flavor. And I don't like exercising! But something is different this time. The plan I am working now asks you to start really paying attention to your body. Recognize when you are actually HUNGRY, as opposed to when you are feeling empty because you are lonely, or when you are tempted to eat to help yourself feel "better" when you are mad, or sad, or whatever. Only eat when you are hungry--learn other coping skills for the other reasons we eat. And if eating is part of a celebration, OK, plan for it--go to the celebration hungry, and have what you are craving, but eat it slow and enjoy every bite! They suggest eating your favorite thing first, so that you are satisfied sooner. And for goodness sake, STOP EATING when you are satisfied--don't keep going just because things taste good, or because there is still food on the plate! Crazily enough, these were all new concepts for me. I can eat what I want, I just have to wait until I am actually hungry, and I need to stop when I am satisfied. I just have to pay attention. And paying attention means also looking at and caring for my body and giving it what it needs--not just food, but stretching, and well-fitting clothes, and deep breathing, and being with friends who give good hugs, and singing, and feeling the soft fur of my cat...there is just so much more out there to pay attention to instead of obsessing about food! And it means being honest about my feelings and figuring out what I need at different times, and going out and FINDING the right solutions to being happier and healthier. I have the power to take care of myself and I deserve to treat myself well. I started this journey at 300 lbs, 64" tall, 50 (now 54) years old. I am now down to 161.3--a total loss of 138.7 lbs, 88.7 lbs of it just in the past year, which is when I added mindfulness to the habits I had learned through MyFitnessPal. I literally have not weighed this little since some time in junior high school. My goal is 140, a healthy BMI, which I don't think I have ever had in my life. I can see it from here! And then I will need to learn to maintain. But that is for another day!9
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Such an inspiring post @jenniferelizabethwiseman - I think you need to change your name to jenniferelizabethwisewoman
The things you're working on - recognising true hunger, learning to satiate it with good quality nutrition and then to put the food aside, learning other ways to sooth yourself when you're emotional, learning to respect yourself enough to take proper care of yourself - are all the things I'm working on too. They're such supremely important factors in how we approach living.
You've made amazing strides forward - I hope and trust that you feel deservedly proud of the insights you've achieved and the lessons you've learned and applied. They'll stand you in such great stead for maintenance!4 -
Thank you for this post, Wisewoman.3
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Amen!2
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Hey I like wisepeople! That is an inspiring and true post. If only I implemented all of it all the time I would be even happier! 4
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As I mentioned in another post, I’m feeling overwhelmed as I work my way back to my version of normal. This week has gone well for me overall but the “to do” list feels daunting. I can’t imagine I’m the first person in the group to have to do what feels like a full restart. What habits did you prioritize when restarting?
This week my priorities have been:
Getting to bed at a reasonable time and targeting a minimum of 7 hrs sleep. Overall it’s gone well. I haven’t been staying up all hours but my body also wakes me up in pain. Even small changes are a win right now though!
Drinking a minimum of 100 oz of fluids and replacing diet sodas with water, tea, coffee. This is a difficult one for me - not amount but the soda. Ultimate goal to completely eliminate the soda.
Log everything consumed. This is to reestablish honesty with myself. I’ve logged the entire time but only partially. Eventually getting back to not only logging but weighing everything - right now I’ve skipped the veggies and fruit. As I start focusing more on cooking and less on easy, healthy meals, it’ll be a necessity.
The water weight is coming off with these tweaks; nearly 5 lbs this week. I will likely not add anything new to the habit change list next week but work on refining what I have. The following week, adding something new is the plan.
Any thought welcome and appreciated!
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For me it was most important to weigh and measure everything.4
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You’ve focused on the 3 things I would’ve. After that I’d maybe try to ensure you’re eating enough protein and fibrous low cal high volume foods (bunnies! 🐰🥗🍏🍎🍐🍊🍋🍌🍉🍇🍓🫐🍈🍒🍑🥭🍅🍅🍆🥦🥬🥒🌶🫑🥔🥗🐰) to help with satiation.
But baby steps are your friend...4 -
Good plan, Science Girl! Number one is really important - I slip away from that and everything else goes to **kitten**
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