FitAgainBy55 Member

I personally believe that the awareness of calorie counting is more important than the precision. As you log other meals that you can more accurately measure you will learn how to estimate. Just do your best to estimate it and try to be conservative (estimate higher) and you'll be fine. I lost and maintained my weight for…

I used it for a month to restart logging after several failed attempts on my own. I'm very knowledge concerning weight loss and fitness, having participated in a forum like this (another site) for several years after successfully getting fit. The knowledge wasn't the problem, failure to re-establish a consistent routine…

My guess is these observations are based on day to day results vs data from long periods. You really need a sample set in terms of weeks, not days/hours, to conclude anything regarding fat loss. Working out depletes water weight due to glycogen store depletion and of course sweat. As you replenish the water in your body…

Unless you have metabolic syndrome or insulin resistance the answer is no -- it doesn't matter. My sample of one experience is: I've followed the CICO model on both high carb and lower carb diets. At my lowest adult weight I was eating ~300 grams of carbs per day, most of them simple carbs like bread and pasta. My weight…

I have both an Aria scale and a hand held impedance device. I've also had my body fat measured using hydrostatic weighing. For the most part I don't think the impedance devices are accurate, so I ignore those measurements. Here's a simpler approach -- if your weight changes by a pound or more (either direction) day to day…

If you know your stride length then you can convert 10k steps > miles. Given the distance and time you can then calculate the calorie burn for walking. Based on my stats, and an average of 2000 steps per mile, 10k steps @ 3.5 mph = 387 net calories (net because that doesn't include the calories I would have burned just…

It's my opinion that a well rounded fitness regimen is preferred. I run because I like it, I can do it almost anywhere and because it burns a lot of calories per hour. During my 5+ years of successfully maintaining my weight I never gained weight on vacations because I ran an hour run in the morning before my wife and kids…

Is it OK ? Depends on the intensity and how much you are eating. Is it ideal ? No. A more balanced approach would be reducing the length of those sessions to maybe 1 hour total and swapping out at least 2 of those days with strength training. When you build a workout schedule you should consider sustainability of that…

It's very difficult to get an accurate calorie burn calculation for a compound exercise. My strength training is almost exclusively compound kettlebell exercises. There is no question in my mind that performing 30 seconds of a kettlebell goblet jump-squat press burns way more calories than a 30 second jog. BUT, I can run…

I don't drink soda, so the only diet drink would be light beer :smile: We don't eat diet food -- we eat real food, lots of fat, salt and other seasoning but not a lot of sugar. One benefit of working from home for the last year and my wife's early retirement is that we now eat almost 100% whole foods cooked from scratch.…

I mentioned this in another thread but I'll repeat part of it here: When I first lost weight 10 years ago I was hungry a lot. It wasn't until I was in maintenance that I learned that protein and fats are far more satiating than carbs, especially simple carbs. I also learned that volume foods (especially veggies) can help…

I've always felt that striving for a stretch goal and possibly coming up a little short is better than self limiting to some mediocre, easily achievable goal. I know everyone is different but I personally don't limit myself by my age and I believe that I can get back very close to my profile picture from 6 years ago at age…

@Bigrod780 Thanks, but it's not the temperature that is the problem, it's that our cities don't have proper equipment to clear roads. Instead of snow on roads and sidewalks we end up with ice because it melts during the day some and then freezes at night. Overall, however, we can't complain about our winters -- so it's a…

That calorie target sounds reasonable. I'm 3 inches shorter, 45 lbs lighter and 21 years older than you and I eat around 2000 calories to lose an average of 1.5 lbs per week.

I just want to point out something here that many people don't know -- your RMR is not an absolute. Your body will make subtle adaptations when faced with a long term deficit. Just because you can maintain your weight (or rate of weight loss) at a particular calorie intake level doesn't mean that you have identified your…

@corinasue1143 not much traffic out here yet either. I live in a rural area so I'm not sure how long it will take for the roads to clear without traffic so I can go for a run without fear of breaking a leg. Looks like this weekend should be clear, at least I hope.

There is nothing wrong with supplementing an existing strength training routine with additional exercises. There isn't a magic mixture here, if you want to strength train for longer than 30 minutes, then supplement that routine with additional exercises you like. The most important thing, however, is that you have picked…

Here's the other reason to eat back exercise calories. If you are ramping up exercise, which you should be, then as you get more fit, you do more. As you do more you get to actually eat MORE as you lose. WITHOUT this approach, you will be eating less and less as you lose weight. I like to use the graph to show my progress…

You should eat as many of the back as possible, and here is my long term justification. Once you reach your goal weight and want to maintain, it really doesn't make math since to ignore those calories. Consider this scenario: You are burning 500 calories per day with exercise, maintaining your weight but ignoring those…

I love data and still have all of my data from over 10 years ago when I first started racing. Here's an example of my weight loss graph trying to drop 5 lbs to get to race weight when already at a low body fat percentage. You can see there are flat weeks where I didn't lose and even one week where I appeared to gain but…

Proteins and fats are more satiating than carbs -- especially simple carbs. When I lost weight for the first time 10 years ago I was hungry a lot. I learned over time, actually during maintenance, that higher fat goods, fewer carbs and higher protein worked better for me. My calorie budget is similar to yours and I workout…

Weight loss isn't linear. If you lose for several weeks but then you say it stops, stops for how long ? It's very typical to go 1 or 2 weeks without a loss and then drop a 1lb or 2. It doesn't happen evenly every day or every week. Given the stats you posted, you are already at a low body fat range so you shouldn't try to…

My favorite snack is no snack :smile: I prefer to eating larger meals rather than snacking. You can train your body to expect snacks and expect to eat 5 or 6 times per day or you can train your body to expect 2 or 3 larger meals. It takes about 2 to 3 weeks to get used to the change and after that you'll not get hungry for…

It depends on the craving. If it's craving a bag of chips or candy, I just move on. If it's craving something like a burger, a steak etc... then I might save up calories during the week and splurge one day over the weekend while still hitting my target calories for the week. There are no foods, or drink, off limits for me…

Just average it out over the week -- I've always used a weekly budget and never got too fixated on any particular day. It makes it a lot easier to manage ... I maintained my weight for 5+ years this way.

Is this a question born of curiosity or are you trying to use this for race preparation ?

Just a note about hill running, when running fast intervals on hills only do the fast part uphill, not down hill -- much less chance of getting injured running fast uphill than down.

I've always found this subject fascinating. I never had visible abs until I was over 45 (my profile pic at 48). At that point, I basically only performed 6 exercises: * Running * Bench press * Overhead press * Squat * Deadlift * Bent over row I've never done any core or ab exercises but I always felt my core under a lot of…

Based on your stats, here's you calorie breakdown: Given those stats, you should have been able to easily lose weight if you were averaging 1700 calories per day, even without working out. While there are both mental and physical adaptations meant to conserve energy (starvation mode) there are limits to those adaptations…

There is some evidence that suggests calorie cycling mitigates our bodies natural compensatory metabolic responses that occur during long term calorie restriction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/ There are both mental and physical adaptations that occur to reduce energy expenditure when you follow a…