Skinny Cows [CLOSED GROUP]

HI Ladies!

I have done A LOT of reading around the subject of eating back your exercise calories - and I pretty much don't... not saying that is the right thing to do, just saying that is what works for me!

I will give a brief summary of the things I've learned in my quest for knowledge - if you already know this stuff, or aren't interested skip ahead

BMR = Basal metabolic rate, the number of calories you would burn if you did NOTHING all day - i.e. sat in bed

I am not sure what formula MFP used to calculate this, to me MFP gives me a much higher value than the standard formula does... not sure why that is! So I use the formula below to calculate my BMR (note this is all non-metric calculations, for kg/cm you need a different formula - I imagine you can google it!)

Females: 655 + (4.3 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)
Males: 66 + (6.3 x weight in lbs) + (12.9 x height in inches) - (6.8 x age in years)

My current BMR is 1604

AMR = Active metabolic rate, the number of calories you burn in a normal day based on the things you do that you DO NOT count as "exercise". This is basically your BMR multiplied by a number:

1.1 = Sedentary physical activity (Desk job/ Sitting down most of day)
1.2 = Light physical activity (On your feet for half the day of more - stay at home mums/ sales people/ doctors)
1.3 = Moderate physical activity (On the move all day - gardeners/ carpenters/ postal workers)
1.4 = High physical activity (Constantly on the move, and manual labour - construction workers/ farm workers/ movers)

I have a desk job so I am a 1.1, so my AMR is BMR X 1.1 = 1764

Exercise Expenditure = This is just the exercise you log and calculate the calories you burn from.

The final equations!

Total burned in one day = AMR + Exericse expenditure

So your calorie deficit each day is:

Total burned in one day - Total eaten in one day

Since each lb is around 3500 cals you need a calorie deficit of 1000 each day to burn 2lbs a week!

Hopefully that cleared some stuff up? As you can see from the equation if you eat back your exercise calories the biggest deficit you can have is the difference between what you eat and your AMR - this might only be a loss of 1lb a week - however many people believe that this is a more sustainable way of losing weight - I guess it depends on your body!! Also the closer you get to your goal the lower your AMR will be, so the harder you have to work to lose 1lb - ANNOYING HUH?!

Right anyways, apologies for that massive post!!! I am now off to do my jump squats and my pushups (I'm up to 6 real ones!!!! - well not getting down very low, but it's progress!)

Steph x

Yippee
,
CW 192.8 down 1.2 pounds!!! So glad I'd been stuck at 194 for what seems like forever!!

Wow, it seems NOBODY writes on here anymore, I'm starting to feel a little abandoned.

It seems slow here... I need some new simple meal and snack ideas... I'm feeling frustrated on food choices... Unhealthy/ greasy does not sound good but neither does healthy... I'm just stuck and need new ideas... Anyone have suggestions?? Please???

You are not abandoned! I was thinking for some time about ways to overcome our general slow-down in motivation. I started thinking about a list of ways to keep motivated. I've always been really good about going to the gym, but the healthy eating choices part is harder for me.

To stay psychologically motivated:
1. I'm a big believer in weighing yourself every day, for a lot of reasons. For one, if you have a good day on Monday, Tues, and Weds, you will likely see the positive effects on Tues, Weds, or Thursday. This will make you feel like you are making progress and give you a boost. Say you have a bad day on Monday-- you will likely see the results of this on Tuesday or Wednesday, which will keep you accountable and motivate you to be good that day. But let's say you have a bad day on Monday and you only weigh yourself on Sundays-- it's a little easier to not really feel accountable. Also, if you go on a bender of bad days Monday-Weds, you might end up engaging in compensatory behaviors that are unhealthy the rest of the week, because you are scared to weigh in on Sunday. I also think weighing yourself every day takes out some of the fear involved. I remember I did not weigh myself for about 6 months last year, because I was scared and kept thinking "I will weigh myself when I'm pretty sure I'm under 180" which is absurd! But if you have other thoughts about how often to weigh in, I'm interested to hear them

2. Take some clothing that you are close to being able to fit into and hang them in a place where you will see it every day.

3. I have a stack of "But" cards. These are index cards you use to battle bad reasoning, ie "I know I should be eating healthy ... but I really want that piece of chocolate cake" or "I have this healthy meal I brought with me ...but everyone else is gorging themselves on free pizza." On some of these cards you can list your motivations for losing weight, (ie, "For my kids," "because I want to look good at my reunion" or whatever). On other index cards you can write direct arguments against these sorts of "but" statements, like "I have to do this to lose weight," or "I can eat that unhealthy food, but I'll feel pretty bad about myself right after," or "Actually I will feel best if I just stay on track"

4. On other index cards, write down instances where you made a good choice over a bad one. In other words, give yourself credit. ie "Turned down donuts offered at the office--I wasn't even hungry anyway" or "Today I did a new activity, even though I was a little scared of it, and I ended up liking it." You can read all these index cards every morning to help change your mindset, and keep you motivated. These cards remind you that you CAN do it.

5. Give yourself non-food related rewards for reaching each of your minigoals. Like buying a new, nice article of clothing, taking a bubble bath, going to that guilty pleasure movie you've been wanting to see. One of my rewards--weirdly enough, is a white button down dress shirt. I've always carried too much weight in my stomach to have button down dress shirts look really good on me, which is annoying because they are integral to wearing a suit. So I wrote "Button down shirt" on a post it and put it on my desk at work where I can see it every time I am tempted to eat office "goodies". ("badies" is more like it...)

6. Have some sort of note directly on your fridge to remind you to eat healthy. This way you have to stare right at it and ignore it if you're going to self-sabotage your healthy eating.

Motivation to work out:
1. Have a set scheduled time that you work out. Let your friends and family know that there are no ifs ands or buts about this. This is part of your day, just as integral as brushing your teeth in the morning. Working out a certain number of times a week does mean that you will have to make sacrifices. The hardest part for me was not going to a social event because I had to work out. But my friends were still there in the morning, and most of the time I could just show up to the outing late. But it might mean that the dishes don't get done as soon as you want, or that you won't spend the time working on that report. Ultimately, the world won't end if the dishes aren't done, and it is extremely likely that over time you will figure out ways to do the things you need/want to do, AND work out.

2. Put your workout clothes on around the time you are supposed to work out, even if you've come up with some excuse not to work out earlier. Once you've got your clothes on, even if you kinda don't want to go, you're more likely to go because you're already dressed.

3. Even if you really don't want to work out, do it anyway. If you have no energy, you will likely be surprised that after 5 or 10 minutes, you will have energy. If you are in pain, and a doctor has NOT told you not to work out at all, work out anyway, and remind yourself that everyone who frequently works out regularly experiences aches and pains. If you have a medical issue, it is likely that there are still exercises that your doctor says are safe. Do them, even if its inconvenient. I have seen several of those documentaries on the Discover Health channel like "500 pound man" and a lot of these stories involve "and then I got hurt and my weight just exploded." Likely that wasn't the case. An injury does not inevitably lead to explosive weight gain. There is no way a doctor told that guy "You should just stay on your couch and continue to eat thousands of calories over your limit." When I was in school I had a spine problem that even made it difficult to walk. One of the few exercises I was approved for was swimming, which I did NOT want to do, mainly because I hadn't worn a bathing suit in years because of being self conscious about my weight. But you know what, I learned to swim again, and really enjoyed it, and am now nostalgic for the California weather where I could swim well into November. You need to be a hardass on yourself.. because there will ALWAYS been some excuse not to work out.

4. If you have an MP3 player or iPod, load it (and regularly update it) with stuff that excites you. For me, this is total guilty pleasure songs that are good to work out to. Podcasts and audiobooks are also good for less up-tempo activities like weight lifting or going for long walks. I have podcasts that I really really enjoy, and I ONLY listen to them when I'm working out or driving to work (which I dislike) which gives me something to look forward to.

Sorry for the long post, I just thought this might be useful

Hi Everyone!

I had a busy (but great) weekend. The only think I don't like about the MFP app on the iPod is it doesn't let you see the message boards or respond to them

Anyhow, Eating more has defiantly helped spur up the weight loss again. Happy news there. And for the motivation piece I do as as mugwump suggested, I put on my exercise close around the time I go each night and since I take my dog with me every night for the walk once she sees i have my clothes on she goes into hyper crazy mode cause she knows its time to go.

Also I need my music to power me through. Anything with a beat that keeps me putting one foot in front of the other. Sometimes I get caught up in the music and "dance" as I walk.

As a possible conversation piece what kind of music do you guys listen to when you work out? Mine usually changes every few weeks cause I don't want the music to get old. Currently I have a blend of J-Z & Kanye West, Childish Gambino, Lady Gaga, Fergie, and some ABBA thrown in for some spice :happy: This track is due for another re-haul soon so any suggestions you guys throw out will be appreciated.

I am also going to go visit my family in Minnesota in two weeks and my sister text me to warn me the parents want to go get a family photo while im there. Definitely extra motivation for the next two weeks to be super good.

Hi girls!

Sorry I havent been around much I have had a few set backs and have lost alot of motivation but I am hoping I will be back with it in the next few days...I find it hard doing healthy meals just for myself and still giving my son good foods too that he will eat....and been toilet training him too which is another stress. And my work shifts have changed for the next couple of weeks which really throws everything too. I just cant find a workout I like doing....I have Jillian Michaels 30 Day Shred and I like it but I struggle to do it with my son around, the same with Zumba, I love it, but I can normally only go once a week if that cause I have noone to look after my son....grrr.....I have just been really negative and cant get myself out of it!!

Hope the rest of you still all going strong!!

Tyem1 - Wow you are a busy lady! I would advise not to stress it. You know ahead of time that your choices are going to be limited as far as eating and as long as your mindful of it usually we tend not to over eat. I get these health tips through work and last week I received one that made complete sense to me.

"Health Tip 9/21/11: Believe it or not, occasional overeating does not have to make a big impact on body weight. The extra calories can often be offset by exercise or careful choices on other days. But eating extra calories daily is different. Overeating by a consistent 100 calories per day can cause roughly a 10 pound weight gain over a year. Focus on eating a balanced diet, which is rich in fruits veggies and whole grain products."

Also don't worry if you don't get your exercise through a specific means. I cant stand going to the gym and work out videos make me feel stupid when i do them so I find exercise that I enjoy! Usually its walking the dog or hiking on weekends. If you have children im sure you are moving and grooving quite a bit already. Let your son sit on your foot and hang onto your leg and give him a ride around the house for 5 minutes on each leg. Not only will that tone your legs up but its something fun for your little guy as well.

Hope all you skinny cows are doing well!!!

Hugs!!!

I agree Thank God it is Friday.
I have really struggled this week with my eating- Planning to get back on track starting tomorrow. I have to work all weekend and hopefully it will be less hectic than the past week.
Have a great weekend everyone,

Going to a bachelorette party tomorrow.. I'll try to behave. Food-wise, anyway.

Hi all! Don't have time to chat... just wanted to check in and say hello... Hope all is well! Talk to you all tomorrow~

Lissa,
your first paragraph really spoke to me in terms of "food being at the forefront" of events. I have totally been the same way, for as long as I can remember: thinking too much about food, getting overly excited about food-related events, thinking that so much about social events was all the great food that would be there. I started to notice this several years ago, at my book club when I realized that when everyone else was eating the pizza and array of desserts, but that I seemed to be eating a lot more of it (and was probably thinking about it/ looking forward to it / stressing bout it moreso than they were).

I view my current "diet" as more of a lifestyle choice, particularly given that I'm trying to change the way I think/ feel about food. A lot of the socializing I do is trying out new restaurants in DC-- a lot of my friends are foodies, and I like doing this. I'm learning how to do this in a way that is healthy (rather that viewing going to a restaurant as a free pass to eat as decadent as possible), and also trying to do more social activities that are active rather than food-oriented, like hobbies, physical activities, etc.

My plan has worked into it giving myself 200 calories of anything I want a day. (in my case, it is often chocolate). This has been pretty good at teaching me that I can have anything in moderation. I end up looking forward to the chocolate, and really savoring it when I eat it, rather than mindlessly shoving it into my mouth, or feeling guilty. I am wary of "cheat days" because some people can consume enough calories to discount or overcome the calorie deficit earned the rest of the week. Also on that one day a week I might end up practicing really unhealthy things: binge eating, eating whatever I want even if I know its unhealthy, and eating whenever I want, rather than when I'm hungry. As an overweight person I've had a lifetime of eating when I feel like it, rather than when I'm hungry. The diet I'm on emphasizes learning how to strengthen your "muscle" for resisting the urge to eat when you're not actually hungry.

This weekend was a triple whammy: bachelorette party, hanging out with my bf, and Octoberfest. The bachelorette party was the hardest. I had looked at the restaurant's menu ahead of time, and "banked" some calories, but ultimately I ended up ordering two drinks I didn't account for because it would have been socially weird if I didn't go along with everyone else. We ended up going to a bar after the restaurant and it was either get a beer or be the only one without one (I didn't finish it). We went to another bar and I ordered a drink and didn't drink it, which I'm fine with. I had fun with my friends without drinking. I managed to eat reasonably healthy when at a Mexican restaurant with my BF--it's helps that he's supportive of my trying to eat more healthy. Octoberfest was a *smidge* more calories than what would have been ideal, but I'm giving myself credit for not going for 2nds, and not eating desserts to the point that I would be stuffed.

Tried on my "one size too small" jeans and I still think I'm 10 pounds off. I was scared to try them on, but did so because one of my normal pairs of work pants looked too big on today. One day..
Hope everyone is doing well.
Violet