Weight Loss and Exercise #5

Arent they frozen? What magic makes them not soggy? I make my pbnj's head to toe so the crustiness is mitigated. The side crusts are the best part.

Today I've had a couple sodas, a small lavender milkshake, a small chocolate iced mocha, an Uncrustable, some Quaker Oats rice crisps, and a bean and cheese tortilla. Dinner will be a BBQ rib but they are big. I'm around 1,750 calories and I was out and about all day and not just sitting in bed.

I occasionally check my food on the weight watchers app, so i got curious to check your sodies as the 1,000 lb sisters call pop. Dewed, you are using up ALL your daily points and maybe more, just on sugary beverages. And man i cannot believe 130 calories of regular salad dressing is 6 effing points. For reference, you get about 23 to 28 a day, unless you are over idk 300 lbs. A 12 oz mountain dew is 14. Of course it's the way they slant their points, against fat and sugar and for protein and veg, but man!

I'm not trying to be rude, but why are you so preoccupied with what I eat and drink and put into my own body?

Im sorry. I am trying to respond to your sounding mystified about your weight loss efforts. I will stop.

My mom is trying to get me to eat dinner and I'm like "come on Mary, I'm not feeling 100% plus I ate already.'

When defrosted, they are moist but not soggy. What kind of magic makes them so, I don't know!

in the morning, walked in local park by the San Francisco Bay and enjoyed the sun that finally came out after what seemed like never ending rain

in the afternoon, went to the gym:

13 mins low intensity recumbent elliptical with the leg press add-on

55 mins of DNS training, my first one. Clearly showed how much I lack in core strength and stability.

I second this sentiment.

Here is the text of the article, accessible for free: Brief bouts of device-measured intermittent lifestyle physical activity and its association with major adverse cardiovascular events and mortality in people who do not exercise: a prospective cohort study.

This is an interesting article reporting on a study done in UK. Adults were selected who did not engage in exercise during leisure time and who did not walk for leisure more than once a week (here, walking for leisure is juxtaposed to walking for transportation). Adults with pre-existing cardiovascular disease, with a cardiovascular negative an event in the first 2 years of follow-up, with self-rated poor health, and those who were underweight or had a high frailty index score were excluded in an effort to reduce the risk of reverse causality. The selected adults were given an accelerometer device to be worn on their dominant wrist. The data from the wearable devices was analyzed and categorized using machine learning methods. Bouts of activity as part of ADL (activities of daily living) were studied. Activities such as playing with children, washing the dishes, mowing the lawn, walking briskly to catch a bus, cutting wood, etc. were studied. None of them were done with the intention to exercise but rather to complete a task.

The machine learning classification came up with the following durations of bouts of physical activity:

<1 min
1-<3 mins
3-<5 mins
5-<10 mins

Outcomes of interest in post-study monitoring of participants were deaths and MACE which stands for Major Adverse Cardiovascular Events.

The paper authors used the acronym MV-ILPA which stands for moderate-to-vigorous intermittent lifestyle physical activity.

The authors concluded that very short bouts of MV-ILPA (of less than 1 min duration) reduced mortality and MACE only if at least 15% of the bout was spent in vigorous activity (this means at least 10 secs). Otherwise they were not effective. But longer bouts were effective. Even from 1 to 3 mins were effective.

The authors propose promoting short intermittent bouts of non-exercise physical activity of moderate-to-vigorous intensity to improve longevity and cardiovascular health among adults who do not habitually exercise in their leisure time. Some of those adults do not want to exercise and others simply cannot. For some, the barrier to entry into structured exercise is too high.

Here is how bouts of activity reduced all-cause mortality:

And here is the impact on MACE; the more to the left, the better

Today I was 212.8. My weight loss app says I'll reach my goal by November 9th. But idk about that. I had a Pepsi this morning at 6AM and I tried making some of those smashed potatos but I couldn't eat much of them. I did drink a Mountain Dew and then I fell back asleep at 7 and at 9:45 I ate a nachos Lunchable without the fruit roll up which saved me 50 calories. I had a $4.99 sandwhich Jimmy Johns coupon so I'm getting one for my mom and I to share for lunch. Idk about dinner.

This morning:

45 mins moderate intensity swimming, breastatroke

While stopping between laps, drank 14 oz of Core chocolate milk shake. This is 26 mg of protein. Earluervin the morning, I had one piece of Havarti cheese and one hard boiled egg. So that was more protein.

I cleaned my big mess of a garage today and I lost track of how much water I've had to drink. So thats good.

I also cleaned up the mess in my car's trunk. While I shuttled from thr apartment to the car and back, Oura recorded a great number of steps. Just shows that doing chores often equals exercise.

Last night my lowest HR was 59 bpm. The lowest it has been since I purchased my Oura ring which was probably in 2021; I would have to check.

How many calories do you guys typically eat in a day? Is 1600 a good amount for me? I was at 1280 before.

I don't count calories. I barely count weight watchers points, because i tend to go crazy when i measure ANYTHING. But i will try to answer your question.

This week i am eating a big and small salad with or as my meals, plus a side of cherry tomatoes. I am trying to stay around my weight watchers points, which are about 1600 calories, but i usually go over, say a couple few hundred. I am also exercising 30 min a day ave. I will be checking my weight later today, as i have been doing this for a while (one salad though, not two).

Oh ok, because I ate a 910 calorie Marie Callender pot pie at 1AM so I put my calories for today at 1800. Idk if thats right or not but I was hungry. So maybe I'll end up being too low since I ate so many calories so early in the morning.

Took saturday off from the bike (after 6 days), then did 40 minutes today and did not get overtired. This is great!

Having multiple heads of lettuce and plenty of oatmeal and yummy walnuts and apples and oranges is making it easier to overcome my weekend ordering out im hungry i deserve it b.s.! I had 2 egg salad tortillas, emphasis on salad, for breakfast. I have been having a baby cuke with kimchi powder, delish but spicy, for appetizer.