Weight Loss and exercise

173 pounds today. I was going to exercise, but it rained. Maybe later today. I have been spending too much on food when I purchase boxed meals from the grocery store and TJs. Some of them have allot of calories due to sometimes the frying and definitely the sauces. This is not a bad thing for me. But this costs money. I am going to have to be more careful in the future by limiting my purchases of this type of food. Still, PF Changs meals taste so good!

3.9 miles paddling. Only logged 250 calories as it was mostly slow paddling while fishing.

1846 calories. Closer than I usually get in hitting protein carbs and fats.

I will weigh next on Tuesday.

I have made 7703 steps, My watch took a crap. So I am estimating at least 300 calories, probably more, burned from exercise walking and running. So this makes for a target of 2,800 calories. I have consumed about 2,600 calories. I think I will go back to the base calorie count of 2,340 and see what happens when I keep it this way for several weeks. Last time I stayed with this for several days. So recalculating for this, I have a new target of at least 2,640 calories, and probably more. Since I have consumed 2,600, this works. I have not acvounted for the extra calories burned while running, and some additional walking.

MFP calories 883 Apple Watch steps 2,038
Water intake 50.7oz

Walked for 20 minutes

I weigh 172 today. I will go over my base of 2340 calores so I have calories to move over to tomorrow. This will make meeting my target calories easier on the days that I exercise. So today I will not exercise. I have just ordered a 40% off pizza with free brownies from Papa Johns. This should boost the calories, along with what I have left of the Cocos pie.

I am thinking of a target of 2550 calories for today, and then move over two hundred calories to tomrrow. I hope this version works for me. It makes the most sense to me. So on my exercise day off, my target effectively will be 2550 calories, moving 200 of those to tomorrow’s workout day.

No exercise today. Too much going on.

Ridiculous calories today. Actual was around 2400 when my goal was 1600. It looks like I came in just under goal because I rolled forward some food into the next two days. the bulk of it went into Wednesday as I should hopefully paddle and work it out.

I expect tomorrow morning's weigh in to be ugly; probably over 160. Dinner was very salty and I ate a lot of fruit today. That's a recipe for bloat. Hopefully Thursday's weigh in will have me back on track. It worries me that I got reckless today, deciding I could make it up and just eating junk and fruit like it was going out of style. Well, it is; at least for the next few days. I will have no more cookies or candy this week. I have to get my discipline back. When the dust settles, it won't be that bad; true weight gain from a day like this is under 1/4 pound if I did nothing about it. But I am going to do something. This is becoming too frequent.

MFP calories 1,111 Apple Watch steps 2,132
Water intake 50.7oz

My daughter and I got our bathing suits on to go swimming. Then got to the pools (there are two). We forgot the pools are closed on Mondays. Lol

Ugly weigh in. 160.8. I was expecting it, especially after the way the night and morning went. Usually when I have that much fruit, I am up a couple of times during the night as well as having to go right before sleep and when I wake up. I only had to pee a little last night and this morning and I felt dehydrated. Crazy salt yesterday. 230 calorie protein bar and a banana for breakfast, going to have a 190 calorie protein bar for lunch, no snacks and lots of water all day long. That will leave me enough to have a normal dinner, some fruit later and still knock off a lot of the overage from yesterday. Eating really low calories isn't unhealthy within a couple of days of eating a big surplus. It's when the average across several days is really low that you have to worry.

Here is the post for yesterday:

I am confused. I do not what I had for breakfast. I remember waiting for the afternoon to have my lunch. Why? I cannot eat anymore. According to the diary for today, I did not have much to eat. I did have four sluces of pizza split up between lunch and dinner. I did have pie, at least as much as I could eat of it. My best guess is that I did not have any breakfast today, and I do not know why. I do not like being confused like ths.

I have a base calories of 2,340. I walked around, but rather at a lesurely place with once at a moderate pace. So this adds perhaps 100 calories burned from exercise. So my target id 2,440. I have consumed 2,340 calories. I am 100 caories short.

My weight today is 173. I had a full breakfast of two cereals, each alone which is what I would normally eat. This is a good start for today, which is the day of exercise on the track. I will try to go at least a half a mile doing walk/run where I run for a period of time, I walk to recover, then I run again, so on and so forth. The other half mile I will walk quickly. Lets see if I can make it around the track once running and walking, which is a quarter a mile.

Update: I was able to exercise 1.25 miles. For the first 3/4 of a mile, I ran one minute, then walked two minutes. I did this over and over again. The last run was very exhausting. My pace was averaging 13:30, which means if I could of kept this up for another quarter of a mile, I would of made a mile in 13 1/2 minutes. This is my next goal. I did run 1/4 of a mile. The last 1/2 of a mile I walked at a moderate pace. I was calibrating my foot pod. I wish I could of walked the additional 3/4 of a mile, whch would of made it a complete two miles for exercising. Maybe next time.

Once again, no exercise; crazy schedule. Tomorrow I paddle. I am going really early and paddling a long way.

1604 calories. A lot of today's calories were rolled forward from yesterday. I am ending up rolling a few more into tomorrow.

I weigh next on Thursday.

4,604 steps. My heart rate strap was not configured correctly. I could not minitor my heart rate making sure it is in the 145 to 155 bpm range. I probably averaged at least 155. So my calories burned is more than I am going to state here. I have burned well over 132 calories. So this makes for a target of 2,472 calories. I have consumed only 2,325 calories. I cannot eat more. I am going to have to look for my previous diaries where I managed close to 3000 calories. I will move the shortage over to tomorrow. I will absolutely do no exercise at all. I just want to add up calories tomorrow.

Interesting. For one run, I averaged 5 mph according to MFP. I am finding running one minute, and walking for two minutes, increases my speed, but also is easier on my knees. My watch can be set up for this. One person who runs marathons says it significantly reduces the risk of injury. This and my warm ups helps.

PS I am eventually going to have to mix in walks of at least four miles or more.

I weigh 175 today. Quite a bump up. Probably not as much of actual weight gain. One scale could not give me a proper weight. The other two gave me this weight. Absolutely no exercising today. My baseline is 2340 calories. I will consume closer to 2500. Then I will carry over the extra calories to tomorrow. If I continue to gain weight, I may go to a possibly 2200 baseline. I could not eat the pie yesterday, so I came in way low in calories. I think I should use food with higher calories. I will look at my eating history, specifically those high calorie days. What is interesting is that I am not hungry right now.

I need to split up my walking exercise between run/walk style and endurance. Tomorrow, I will walk four to six miles at a fast walking speed. Maybe if I am up to it, I will walk at a slower brisk pace an extra couple miles.

I have looked at my past daily food diaries. It looks like I strayed from my usual meals like pancakes, french toast, trail mix, spaghetti with TWO hgh calorie TJs meatballs, and even an occasional PBJ sandwich. Perhaps a turkey burger with tomatoe soup spiked with heavy whipping cream? Then there is a yogurt smoothie with chalky tasting protien powder. Of course there are those Cocos pies. So I will get a handle on this. I will start with french toast today.

I should be able to get a handle on my excesses of the past couple of days today. My diary says I have consumed about 1400 calories today, but it is closer to 400. Yes, I had rolled close to 1000 calories forward into today from the last couple of days. So far, I have had a protein bar for breakfast and another for lunch. Lots of water that will hopefully rinse away the last of the sodium overload from Monday. Yesterday morning even my fingers were swollen; i could barely move my wedding ring. Right now I can slide it off and on easily. The schedule and weather looks good for a really long paddle this afternoon. I am going to try to put in 6 or 7 miles before meeting the group for the ~5 mile Wednesday paddle. I am debating whether or not to have one more 190 calorie protein bar right before I go or 200 calories of pure carbs or nothing. Either of the first two choices would put me at goal and then eating later would be totally dependent on exercise calories.

The math works, but only because I didn't edit the fantasy calories from paddling my SUP 10 miles. I did also have to pump it up and we played SUP polo which isn't tracked. Still, 1500 calories is a lot.

Over 3000 calories, but not all of it was actually today. Some was rolled forward.

I will weigh in the morning and due to timing (ate a lot tonight, kind of late) it could be ugly again.

MFP calories 856 Apple Watch steps 4,265
Water intake 50.7oz

Last night I had insomnia really bad. It’s been a long time since I’ve been bothered by it. I tossed and turned for hours. I think I fell a sleep at 2:30 AM.CST. Then my daughter tried to wake me for breakfast and I was too sleepy to get up. So today I just had lunch and dinner. I did get some walking done it was nice. I would have walked more but we had a heat alert in our area.

The weight this morning was a shock. When I woke up, the first thing I did was slide my ring up and down a few times - fingers aren't swollen like they were a couple of days ago so I thought it might not be as bad. But I would never have guessed how much better. 156.0 - that's a 4.5 pound drop in 2 days. I did feel dehydrated this morning so this is likely a spike in the other direction but a sign that I am still doing fine.

I weigh 174 pounds. Yesterday, I was only able to consume 2100 calories. I could not eat anymore. I even had french toast, and spaghetti with a couple meatballs yesterday. I even added a slice of cheese to my turkey burger. I am not snacking as much as I should be.

Also it could be the hot weather. I do not have any A/C, so I have been sweating allot during the day, and even while sleeping. It has been up to 107 degrees here in Tucson a few times. I just read that exercising in hot weather burns more calories. So I am getting it both ways. However, my weight is remaining stable and even has gained up to a couple pounds. I find this interesting. Maybe I can lower my baseline calorie intake to something like 2200 calories for the summer. I am getting real tired of sweating indoors during the day and night! I will post yesterdays food diary today.

BTW I have been going through a pretty bad episode of depression that comes in waves. I am sure this is having some effect on my appetite.

A little exercise and extra walking but not enough to log. I have been very tired today; the SUP polo and the 10 miles all in one go really did me in. The little exercise from a band with handles I got that I am keeping in my desk at work. A few quick reps here and there through the day.

1765 calories when my goal was 1600. I thought about rolling them forward but this is pretty close to maintenance on a lazy day so I just logged it for today.

I weigh next on Saturday.

@UpDownAround: Please do not take this the wrong way, but are you trying to lose more weight? This is your choice, but I am a little concerned about you.

7778 steps. Today I walked fast for two miles with a break along the way. I then walked back for the additional two miles at a much slower pace since my knee started hurting a little bit. However, it is still OK. I need to learn how to power walk properly.

I am going by the new baseline of 2200 calories. My watch once again is overestimating the calories burned. However, I ran my stats by a couple of calculators on the Internet, and the amounts from my watch apoears to not be too far off. These calcuiators consider also heart rate and VO2max, which is a measure of fitness. So I am reducing the stated calories burned by lets say 25%. Then over time I will adjust accordingly. For lengthy exercise, this approach can actually make a difference.

So I have walked about four miles, burning 478 calories. I am using 213 total calories for on the last two easy miles. I calculated this by using a MET value (metabolic equivalent) for the speed I was going. You take the MET value, multiply by your weight in kilograms, this yields how many calories you are burning in one hour. This can be accurate. My watch at this type of leasure pace is way off. This together with 2200 calories provides 2678 calories that I need to consume. I have consumed an amazing 2537 calories. Now this is a realistic shortfall to push forward to tomorrow. BTW MFP once again is adding phantom exercises to my diary. How does it make this up?

PS The MET value for SUP, depending on the intensity, is 6. For me this is 474 caloeries per hour. This is like running 4 mph, or possibly more for you, like 5 mph, a MET of 8. For you, with a MET of 6, would be about 420 calories per hour.

https://sites.google.com/site/compen...ter-activities

https://www.supconnect.com/tips/sup-...-boarding-burn

MFP 310 Apple Watch steps 2,095
Water intake 33oz

I did not have much of an appetite today.

@Tucson - yes, I decided to go a little lower and set my range at 150-155. If my height is 5'7" at my next physical (highly likely) then 159 will be a BMI of 24.9. That's 5 pounds below my initial goal of 164, which is a BMI of 24.9 for 5'8". So I am going to drop my range by 5 pounds. I was actually been below 5'8" at my last physical but rounded up as it was a little over a half inch above 5'7". Most of my adult life I was 5'9". I still do have some pockets of fat over the hips toward the back, so I am not getting scrawny yet. I might go to 149 for a single weigh in just to say I did and maybe take a picture of the scale.

After my lazy day yesterday, I will probably swim this afternoon and/or walk tonight.

Walked 5.5 miles. mmw tried to give me over 600 calories for that. I edited it back to 300 and then it gave me 53 more from an "Under Armor adjustment".

Reporting 1935 today. Reality is closer to 2500 but rolled a bunch into tomorrow. Tomorrow morning's weigh in could be another ugly one; some major sodium items I actually ate today are rolled to tomorrow.

4703 steps. I have not done any exercise of significance. So this means a target of 2200 calories. However, I was only able to consume a measly 1572 calories. I will neeed to reduce the intensity of exercise until I can get the calorie count up, or do this before I exercise. I have been nauseous off and on for about a week now for some reason. Because I have no A/C, it has been constantly hot in my home. I have been sweating constantly, even when I am sleeping. My sofa is wet with my sweat when I wake up. Maybe all of this explains my lack of apetite. I am getting tired of this heat. I am looking to Amazon to purchase an indoor air conditioning unit. They are expensive for cooling a 400 sq ft room.

159.6 after my mini binge. The calories are spread out over today and tomorrow, so Monday's weight should be lower.

@Tucson - What about a swamp cooler? Those work pretty well in AZ. They are worthless here.