Weight loss and exercise #2

1000 is too little for anyone. 1200 is the recommended healthy minimum for a sedentary woman and it should be higher if active to reflect additional calories burned.

Pretty much break-even day yesterday, I think. Hard to be sure with sporadic TRX exercise, walking a couple of miles and mowing lawn. My best guess at calories burned could be off by 200 either way. On the other side of the equation were some estimated baked goods.

I have managed to stay below my cap, but I am close enough to it that it gives me a lot of anxiety. I manage to have enough discipline to stay just below it but have had trouble pushing a little harder to drop a few and give me more breathing room and less anxiety.

I will do more sporadic TRX today, workout at PF in the morning and weigh on Tuesday.

EDIT: Downloading and testing interval timers for circuit training. Setting up 15 minute workouts. Will probably get in 3 or 4. Tried 75 seconds of exercise, 15 seconds to prepare for next, 10 rounds for 15:00 and that seemed about right. Mixed in a couple of sets of shin touch windmills to give my arms a break. Even though I am doing arms, legs and core on the TRX there is always some arm involvement. I have found a number of exercises I can do for 75 seconds at reasonable intensity and still be able to do something different 15 seconds later. Just have to move between muscle groups and not do any of the exercises that are too hard and not get the angle too low (how you adjust the weight on TRX is move your feet forward (assuming you are facing where it is hung), lower angle and reducing how much body weight the feet support).
EDIT 2: Going to switch to 80/10 testing next timer. Was sort of doing that anyway (starting before it said to if I was ready).

I was still 157.8 today. I’m not sure on how many calories I had today. I have down 1,095 but I didn’t eat all of my 385 calorie snack and I have no idea on how many calories my one cup of homemade turkey soup with noodles was. I put it at 300.

I really wanted to get ice cream from sonic today. I chugged a couple diet drinks and I made a grilled chicken burrito instead and I was fine.

I’ll see on Tuesday what I weigh.

I am still here. It has been a few days of no exercise. Not good. Things to do and chilly outside. I should of exercised anyway. I will weigh myself tomorrow. My target is 2200. I have consumed 2204 calories today. I will definitely exercise tomorrow.

@UpDownAround:

[snip]

“but I am also going to spend a little time figuring out a good routine using what I have as a "home gym" - TRX, a kettlebell (18#, I think), a small selection of dumbbells, pull up bar and exercise ball.”

[snip]

This sounds interesting. What equipment do I need? Is this equipment also at the fitness center? What kind of routine do you use to exercise the individual muscle groups? What is a “TRX”? Exersize ball?

I am using the TRX (actually an eBay clone I got for $20) almost exclusively now.

Went over a bit more than planned yesterday, ~350. Given that goal was a deficit, really more like 200 or less above maintenance. Had a good workout at PF this morning and planning to paddle this afternoon; 81 degrees forecast today and no other day above 70 in long range forecast. Again the challenge is controlling the monster that my appetite has become lately.

I didn’t do a morning or afternoon weigh in today. I’m doing a morning weigh in tomorrow though. I got sonic today but I managed to work it into my 1,200 calories. I had a string cheese and a diet Snapple for a morning snack at work which was 75 calories and then the Sonic was 790 and the soup which I still really have no idea is about 300 calories. My stress has been a little bit better today.

I was over 500 below goal yesterday because of all the exercise. I weighed in at 157 this morning. I will do some TRX circuits at home today and try to step up the intensity a bit.

EDIT - A little touch of vanity...
I have gone up a few pounds from the low I hit, but have stayed in maintenance range. From looking in the mirror and from how clothes fit, it's not fat, it's muscle. This makes me feel a bit better about that gain. I still want to trim back down a little; abs are starting to show.

I was 156.8 today. My next weigh in won’t be until a week from Thursday. We are having family over and they are staying in the room where the scale is. So I can’t weigh on Sunday and I am working all the other mornings. I’m hoping by then I’ll be at 155. I’m just going to continue with my 1,200 calorie goal.

I woke up with a chest cold and I didn't have enough sleep.Consequently I missed my yoga class.The yoga teacher was very good about it and said she would help me catch up next week.I went to the cinema complex and had lunch and to the bank and post office.I was extremely tired and extremely depressed....I am still in a very low mood,and I feel terrible.

Another stupid way over day. Gym tomorrow then try to eat nothing; well very little. Weigh Thursday.

11925 steps. Exercise for 3.83 miles. 406 calories burned. Target of 2606 calories. Consumed 2710 calories. I am over about 100 calories. I did my best guess on a couple items. Also I was very hungry at 1 AM, so this was my first of four meals. The last one, dinner, I just had frosted mini wheats. No good dinner, but no energy to do better. I may visit the gym tomorrow.

PS Today I did manage 6.5 mph speeds for three quarters a mile. This is where I do intervals of walking and running. My average speed for this entire exercise was 5 mph. Not too bad, but once again I need to pace myself.

Going to the gym in the afternoon. My goal is to lose about 30lbs in 6 months.

This is what worked for me...

It's just some simple math; you need to burn 3500 calories more than you eat to lose 1 pound of fat. For 30 pounds, that's 105,000 calories which seems like a crazy number but you get 182 days to do it, so you need to average eating 577 calories less than you burn. For easier math and because it is more common to accidentally go a little over than under, make it 600.

Enter your stats to see how much you need to maintain:
Calorie Calculator

Set a daily calorie goal 600 below that. That was all really easy.

Now comes the hard part...
Join mfp (MyFitnessPal) or another site like it that has a phone app. I used mfp. Actually that part was easy too. Okay the actual hard part...

Log every single thing you eat every single day; no exceptions. The first few days, you don't even need to limit yourself; just eat like normal but record it all so you know what you are working with and can make decisions about what to limit.

Adjust your eating habits to the goal you set and stick to it. If it is too hard, adjust it and reset your expectations about how long is reasonable.

After you lose the weight, go back to the calculator and enter the new figures in and compute how much you burn. This is your new calorie limit if you don't want to gain it back.

Don't deny yourself foods; make them fit by trading off and having a light meal or two at other times so you can enjoy that piece of pumpkin pie or whatever. You cannot lose the weight and keep it off if you go right back to old habits.

The gym is a great idea; getting in shape while you are losing weight helps with motivation and gives you a few extra calories you can add to your daily goal on gym days. Just be careful not to overestimate how much you burn. The machines lie; it's hard work to burn 400 calories an hour. you lose the weight in the kitchen.

Thank you

I recently started logging everything I eat and drink because I'm recovering from an eating disorder. Hopefully it helps. I reached 100 lbs lost in 2 years , now I want to get down another 30 so I'll be at a weight I'm comfortable with. I'm technically in a healthy weight range for my age , gender , and height, I just want to get in better shape and eat less junk food and have a healthier diet. That's my big downfall, sweets

I didn't get to the gym today because I had all kinds of stuff I ended up having to do but I do plan on going for some walks tomorrow. I did get some pretty good steps in today, just from walking around my college and some other places doing things today. 12,000

I thought you were just starting out; if you have already lost 100, then you know what you are doing. I lost 65 from a BMI of over 34 to a BMI of under 25 and hit goal 7.5 months ago. Maintaining it has been as hard as losing it.

I drank a 64oz bottle of Snapple half and half this afternoon. It only had 50 calories, but was that still not a good idea? I had about 1,200 calories today. Is it still considered stress eating if you are not eating an excessive amount of calories? Like I’ll decide to go to ihop and I’ll get chocolate pancakes and French fries which will come out to 930 calories but then just have 270 calories the rest of the day and still be at my calorie goals. Would that still be stress eating?

I’m trying to find a nutritionist. I talked to my therapist today and she said they don’t have one at the clinic I go to because they don’t focus on physical health. They must have them for people who have lost weight and are trying to maintain? I want to maintain at 135. I have 20 more pounds to go.

Where would I turn to? I don’t have an eating disorder or diabetes. I’m on medicare. I’m not sure Medicare pays for one. But if it’s like $150 or less for one session out of pocket is ok.

I’m just worried about all this talk about how difficult maintaining is.

Almost 10,000 steps today. Walked at work some and went to the park for a walk in the evening.

A few things to try:
1. Keep a food diary of all food you eat for 1-2 weeks and estimate calories you eat, also make 1 small change per day or week towards eating balanced and healthy. If rarely eat vegetables then eat 1 cup cooked vegetables at lunch and again the next day at dinner.

No exercise. Target 2200 calories. Consumed 2113 calories. I am 87 calories short. I will weigh myself and exercise tomorrow. Unfortunately, skipped meals and ate desserts to make up for it.