[Tucson]

I weigh 176 today. I have about a 2400 calorie day planned out. So I need to walk enough to burn the surplus off. This amounts to about 250 calories. At 17 steps per calorie, this means I need to walk 4250 steps. This is a bit less than two miles. I will turn back when I am close to this amount of steps, depending on the calories I have burned up by then.

[UpDownAround]

11186 steps. 1958 calories. I dropped base to 1800 and only logged a little over a third of my walking. Seems like a lot of food. Still eating too much junk; need to get the veggies back into my diet, not that they would displace much junk since they are so low in calories. Lots of fruit; not going to suffer from scurvy anytime soon. The tangerines are clementines at ~75g each, so I had 4. Over a pound of fresh pineapple.

[Tucson]

Here is how a person like me can go crazy with exersize stats.

I have walked 10,226 steps for my exersize. A portion of this was overcounted because on the way back I shortened my stride to a moderate pace. However, all of it was exersize. My peak heart rate was 160. So I had 42 minutes of good moderate exersize. This is where I am starting to get into the heart bpm range of a cardio workout. Additionally, I was well into a cardio workout range for 21 minutes. Both together represent over 60% of my walk that was very good exersize for me. This is about a total of one hour. According to my activity band, I have burned 706 calories. This means my target for the day is 2856 calories. So far I have had 1900 calories today, which includes my dinner.

Now how about THAT? And I have not given all the stats!

Anyways, I decided to approach a high calorie target by adding an extra meal for late in the day. This meal will be small since I will be still digesting dinner that I have had previous to this. But this meal can help. I am trying to avoid eating desserts to make up the calorie difference. However, I may need to do this for today. I will try to come close to the target.

Update: I ate a slice of lemon meringue pie. When I grocery shop tomorrow, I will have to purchase healthy snacks. So I have come up to 2700 calories. According to MFP, I am still a couple hundred off. Good enough. I hope this calorie count is not too much off the correct value. I shall see within the next several days if I gain any weight as a consequence.

[Cocosurviving]

MFP calories 1,100. Apple Watch steps 3,953. Water intake 50.7oz. I walked my dog a few times today.

[UpDownAround]

It's kind of pointless for me to go too crazy with exercise calories when I don't think I have the base calories right. OTOH, it's hard to figure base calories when I have a fair amount of exercise calories in addition to it nearly every day.

[Tucson]

I weigh just about 176. I have reviewed my history of posts. It looks like I have been skipping allot to post my weight. This needs to change. Also, I have switched over to using my calories burned figure that results from using my current weight in the calculation of those calories. So now it is premature to derive observations from this number. I do know the calories burned now will be much higher than it was before this change. I need to reliably post the calories eaten, my weight, and my steps every day. This is more important now since I am using a higher count of calories burned. I need to watch for any weight gain.

@UpDownAround, you do not think the base calories one of those online calculators works? I guess the best thing to do is use that as a starting point. I think you can do minimal exersize for one week to see what happens.

PS I just thought of something. It would probably help for now to walk about the same number of steps each day. This would eliminate one variable.

[Wander]

Failing miserably since going IP as I get bored and eat snacks. Think I have put on 2 kg. Sigh ... Will have a lot of work to do when I get out of here. They keep getting close to discharging me then I get too agitated and a danger to myself to leave. I have been in just over two weeks.

[Tucson]

I have walked 9686 steps for my daily walk. This time walked as fast as I can for the first half. I burned 893 calories. I think this is too high, so I am suspicious of this value. My average heart rate was 147 bpm which is well into cardio exersize heart rate. So my calorie goal is 3,043. This is kind of outrageous. I will drop it down to 2700 which is 10% less. I will see by the end of the week wether I gain weight. Now that should be interesting.

Update: I will be eating about 2700 calories. I have eaten all except a spaghetti dinner, which I will eat within an hour. This will include a couple TJ meatballs which are very good.

[UpDownAround]

12215 steps. 1982 calories. Still eating too much junk. Still not counting exercise near 100%. We will see what the scale says in the morning.

[UpDownAround]

@Tuscon - I think I caused some adaptive thermogenesis from extreme deficits in a previous weight loss and in the early part of this one. Starvation mode is a myth - your body can't keep your weight stable on ridiculously low calories by lowering metabolism, but it can dial it back a couple of hundred calories. The bad news is it doesn't quickly recover; it can take several years. Google adaptive thermogenesis and you will find all sorts of info including reputable studies. It may not be as bad as I think; the scale may edge lower tomorrow or at the next weigh in.

[Tucson]

Due to adaptive thermogenesis in a previous weight loss? Since you have lost many pounds successfully this time around, I do not think it applies to previous weight losses. You have severely restricted calories during weight loss this time around, probably more than your previous attempts at weight loss. Remember your VLC days? I imagine adaptive thermogenesis can come into play here. I can see where adaptive thermogenesis provides for weight loss platues. This can account for difficulty in losing more weight. This can account for requiring less calories to maintain weight. This also may mean you will be hungry due to this. I have learned hunger can exist for years even though you are maintaining your new weight.

Have you been trying to lose more weight? I though you were looking for calorie intake that will allow you to maintain weight? Is this why you are trying to find a consumption of calories less than most other people need at your weight? Is this why you are choosing a calorie consumption at 1700 calories, correct? By the way, the study I read dealt with obese people. I do not know if this was a factor in that study. You are not obese. I am having trouble finding studies that concluded this can last for years. I did find that hunger can last years, so this indirectly supports your statement.

https://cathe.com/adaptive-thermogen...r-lose-weight/

“There’s some evidence that very efficient metabolic adaptation partially explains why obese people have difficulty losing weight. Some obese individuals have a more extreme adaptive response to calorie restriction that makes it hard for them to shed extra pounds. ”

“One thing you can do is avoid weight cycling since this appears to be a major contributor to adaptive thermogenesis.” This will be the hard part.

“Keep your calorie deficit reasonable – 20 to 25% of the calories you need for maintenance. Research suggests using the smallest calorie deficit possible that still allows you to lose weight to avoid a metabolic slowdown. Slow weight loss takes a little more patience but it’s worth it.”

I think you may have lost all the weight you are able to at this point. This may change in the furure where you can lose more weight. I think it will be interesting what happens to your weight over the rest of the week. IMO I think you should find the maximum number of calories where you still can maintain your weight. Does this make sense to you?

[UpDownAround]

This morning I weighed 164.6. So in 4 days of averaging less than 2000 total calories and more than 12000 steps per day, the scale went up 4 pounds. I know it's a spike and mostly water and more food in the gut, but still annoying.

@Tucson - In previous yoyo diets, I lost way too quickly. In 2014, I lost close to 60 pounds in about 6 months. A couple of years ago, I lost about 25 in around 2 months. I did not know about adaptive thermogenesis then. I would just do crazy crash diets without tracking calories or macros. A lot of times I would skip breakfast or just have a banana, have a packet of tuna with hot sauce stuffed in a bell pepper for lunch, no snacks and then small portions of a normal dinner; probably in the range of 800 to 1000 calories a day. That's one reason I know that starvation mode is a myth; the weight just melted away when I did that. But it probably did drag down my metabolic rate. I don't know if you read one of the things about muscle loss, but it seems like the body is smart about that and you lose more "fast twitch" muscle which burns more calories.

[UpDownAround]

10225 steps. I logged less than half that and then didn't eat the calories. 1800 calories.

[Tucson]

I weigh 175 today. Hmm...hopefully it goes back up a pound or two. I have had only 2200 calories. However, I did not exersize at all. I was very dizzy through the day, but it has gone for the most part. Who knows what has caused this. I hope to walk my two to four miles tomorrow.

[UpDownAround]

10875 steps; didn't log any exercise. 1809 calories. Will see what the scale says in the morning...

[UpDownAround]

and the scales says 162.6. So I have been experiencing some normal swings of a couple of pounds in each direction. I am going to lower my target for a little while and get the mid point of the swings down at or just below 160. I am only going to lower it to 1700 and let it take a while.

Something odd is going on with the scale. I step on, get a weight, step off, wait for it to go dark and step on again to confirm. I always do that and it is pretty rare for them not to match but if they don't I do it a 3rd time and it matches one of the 2 and I accept that. The last 3 or 4 weigh ins, the 2nd and 3rd weight have been exactly 1.4 pounds higher than the first one. It may be time for a fresh battery.

EDIT - I made a Goodwill run to drop a few things off. I am becoming confident that I will keep it off.

[UpDownAround]

Running monologue again; where is everybody?

11253 steps. 1757 calories. I set it to 1700 and didn't log the steps; even with the 57 calories over that, I am pretty sure I am in a deficit and if I do this for a while I will drop below 160.

[Cocosurviving]

MFP calories 733 total. Water intake 50.7oz. I was feeling bad from my allergies so I slept in late. My daughter walked our dog. Right now I can not take any allergy medicine because I’m about to be tested next week. I have to go 7 days without certain medicines. I have hives so I come not wear my Apple Watch.

[UpDownAround]

Originally Posted by Cocosurviving

MFP calories 733 total. Water intake 50.7oz. I was feeling bad from my allergies so I slept in late. My daughter walked our dog. Right now I can not take any allergy medicine because I’m about to be tested next week. I have to go 7 days without certain medicines. I have hives so I come not wear my Apple Watch.

That's a bit low on calories, but I think you know that. On days when it's cold and I walk with my hands in my jacket pockets, my fitness watch still counts steps fine, so you could probably put it in your pocket when you can't wear it.

[Cocosurviving]

Originally Posted by UpDownAround

That's a bit low on calories, but I think you know that. On days when it's cold and I walk with my hands in my jacket pockets, my fitness watch still counts steps fine, so you could probably put it in your pocket when you can't wear it.

Yes my calories were too low. I just was not feeling good. I hope to eat more tomorrow. That’s a good idea to walk with your hands in your pocket

[UpDownAround]

17873 steps; didn't log any of it toward extra calories. 1699 calories. Weigh in the morning.

Hope things are well with @Tucson; he hasn't been posting for a couple of days.

[UpDownAround]

162.2 this morning. My scale had the same weird behavior again - it registered 1.4 pounds low the first time I weighed and then double checking, it gave me the higher weight twice. Very odd that it is always 1.4 pounds exactly.

[UpDownAround]

Me again; getting lonely in here...

11533 steps. I did log some of it; I had my calories set to 1700 and logged enough for 181 extra. Kind of silly; just to keep from seeing red on the chart. I ate 1856 calories. Pretty certain it was a slight deficit day, but the scale has stayed pretty steady lately even though I think I am in a slight deficit. That's fine since I am under goal, but I do still hope to slowly go a little lower.

[Cocosurviving]

MFP calories 1,077. Apple Watch steps 2,696. Water intake 50.7oz.

[UpDownAround]

Broke the 20k barrier - 20148 steps. 9 miles. I logged around half of it. 2009 calories, which is much more than I planned. I will weigh in the morning. Long list today; lots of little snacks.