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Let's lose some weight in 2021. Back to the grind... who else is in? (2 Viewers)
- Thread starter bostonfred
- Start date
Alex P Keaton
Footballguy
Date | Weight | Chg From Start | Actual Calories
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Jan 7 151.2 -1.7 1650
Jan 8 151.0 -1.9 1700
Got takeout for kids tonight from our usual burger place. Decided to skip the chocolate peanut butter malt -- didn't even split with Mrs APK. Stuck with my small scoop of ice cream at 9pm. Pretty active today so my net calories were in line with the past 5 days -- but we will see what that means. My body still seems to be more affected by total calories vs net (unless I do serious amounts of mileage, like an 8+ mile run). Tomorrow I'm hoping to do at least a 6-mile run, and might follow that with a 4-mile walk with the Mrs. Going to follow the advice of a few others in here and avoid eating until noon tomorrow, as a test. I tend to stay up later on the weekends, which means more hours to make bad food decisions late at night.
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Jan 7 151.2 -1.7 1650
Jan 8 151.0 -1.9 1700
Got takeout for kids tonight from our usual burger place. Decided to skip the chocolate peanut butter malt -- didn't even split with Mrs APK. Stuck with my small scoop of ice cream at 9pm. Pretty active today so my net calories were in line with the past 5 days -- but we will see what that means. My body still seems to be more affected by total calories vs net (unless I do serious amounts of mileage, like an 8+ mile run). Tomorrow I'm hoping to do at least a 6-mile run, and might follow that with a 4-mile walk with the Mrs. Going to follow the advice of a few others in here and avoid eating until noon tomorrow, as a test. I tend to stay up later on the weekends, which means more hours to make bad food decisions late at night.
ProstheticRGK
Footballguy
I just lose interest in writing down “a pint of Chunky Monkey, 16 oreos, half bag of Stacy’s pita chips and a tub of hummus, 12 oz gouda cheese, eaten in front of the fridge with the door open and no pants” by day 3.
I have to make myself a zealot, to really build momentum. Kinda like pre-Navy Seal David Goggins.
Dezbelief
Footballguy
Perfect decision, any of a number of things being slightly above your goal may have increased the sodium level in your body and should adjust soon. Out of curiosity one time when I had to pee really badly after holding it for a while when I was out of the house I weighed in before and after when I got home. I took a 2 lb pee with equates to just under a quart of water.
How's that for a string of prepositional phrases?
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Dezbelief
Footballguy
It's not easy at first drinking unsweet tea, but I switched years ago and it's a calorie saver. It's not fair comparing yourself to us guys. We tend to have higher metabolisms allowing us to burn more calories while doing nothing but I also theorize a lower metabolism is part of the reason women live longer than men. 2 lbs in a week is a wonderful place to be.
Do you have another source of caffeine or did you fight through the caffeine headaches and come out on the other side?
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Ministry of Pain
Footballguy
Wed-OffMon-90 Minutes
Tue/Tonight-Was scheduled to play Doubles but my partner didn't show so I decided to play 1 vs 2, they had to keep it inside the Singles lines and I got the Doubles lines...I won 6-3, 7-5.
120 Minutes tonight,
2 Days-210 Minutes, had 2 slices of pizza today and 4 beers.
Thursday-120 Minutes
Friday-30 Minutes but in reality it was hours of fresh air activity, hard to gauge the exercise.
Today-90 Minutes then wall to wall NFL this afternoon like many of you.
6 Days in 450 Minutes, not really setting the land speed record for minutes in a month. Just checking in.
The Flying Turtle
Footballguy
1450 calories (including 2 beers)
20 minute walk in the rain and 45 minutes on the bike.
I had the 2 beers instead of the ice cream the rest of the family was having. Probably the same number of calories, but it kept my sugar craving from kicking back in. I have avoided sweets all week and don’t even want them now. A bowl of chocolate sitting on the counter all week hasn’t been touched. I am afraid if I have one I will eat them all.
20 minute walk in the rain and 45 minutes on the bike.
I had the 2 beers instead of the ice cream the rest of the family was having. Probably the same number of calories, but it kept my sugar craving from kicking back in. I have avoided sweets all week and don’t even want them now. A bowl of chocolate sitting on the counter all week hasn’t been touched. I am afraid if I have one I will eat them all.
Thanksgiving to Christmas: 229.2 to 220.4.
New Years to Valentine's Day:
Jan 3: 220.0
Jan 9: 218.0
Looking at MFP, I'm typically around 1700-1800 calories. My goal is 1500 but I find that that's not always satisfying. Rather than struggle to stay under 1500 and then fall off the bandwagon because it's a constant struggle, I'm perfectly content if I go over my calorie goal while sustainably losing weight. I could probably do a rigid 1500 calorie goal for a while, but I can do a flexible 1700-1800 goal indefinitely, which is the lifestyle change I need.
Clown Car
Footballguy
I didn’t have the headaches. I was only drinking tea at breakfast and dinner for the most part. So it wasn’t a big change. Thanks for the encouragement.
BassNBrew
Footballguy
BassNBrew
Footballguy
Awesome on the activity. That's a huge amount of exercise that should pay off.
Excellent approach. If your base burn rate is around 2200 you should crush it.
BassNBrew
Footballguy
Nice. All the talk in here about me not eating enough ended up pushing me to 1440 by the end of dinner yesterday. I was staring down a lonely IPA whispering how great it's 210 calories would be. Ended up going with two lattes at 80 cal each taking me to 1526 on the day. Did go to the gym, but only lifted and skipped cardio. Yesterday was a fail on both fronts. Today will be tough with family birth celebrations. There's been talk about brewing hopping. I guess the plus of that is that any weight I put on drinking beer will be offset by the Covid sickness if a couple of weeks.
Navin Johnson
Footballguy
- Dec 28 235.0
- Dec 30 231.8
- Dec 31 231.0
- Jan 1 231.5
- Jan 2 231.8
- Jan 3 233.6
- Jan 4 234.8
- Jan 5 235.7
- Jan 6 235.2
- Jan 8 232.0
- Jan 9 230.5
bostonfred
Footballguy
I know it's not a humble brag but it couldbe. You lost a pound in 9 days after eating badly for 4 of them. Nice work.
Love the pepper flakes in the black beans. I know I'm wasting money buying them canned but I don't have a great recipe. Might try this.
Lets get it gang. Lot of hard work being done in this thread.
My Saturday morning -
Yoga 15 min session w Erin Motz
Gym - chest, tri, back
Treadmill walk run (30 min)
8,000 steps before lunch
My Saturday morning -
Yoga 15 min session w Erin Motz
Gym - chest, tri, back
Treadmill walk run (30 min)
8,000 steps before lunch
- Feeling strong
- May do Peloton later and take some walks
- Not too tempted by the Football snacking yet (wife and I are cooking healthy recipes and food prepping for the week)
Corporation
Angry Bovine
- Date | Weight | Chg From Start | Calories
- Nov 27 226.1
- Dec 24 212.9 -13.2 Avg daily calories during period: 1523
- NEW START DAY AFTER CHRISTMAS TO VALENTINES DAY
- Dec 26 213.1 - 1420
- Dec 27 212.7 -0.4 1510
- Dec 28 212.9 -0.2 2070
- Dec 29 212.3 -0.8 1470
- Dec 30 212.9 -0.2 1420
- Dec 31 211.6 -1.5 4010
- Jan 1 211.2 -1.9 1510
- Jan 2 213.4 +0.3 1240
- Jan 3 210.9 -2.2 1600
- Jan 4 209.8 -3.3 1490
- Jan 5 209.6 -3.5 1820
- Jan 6 210.2 -2.9 1620
- Jan 7 210.3 -2.8 1540
- Jan 8 210.3 -2.8 1510
- Jan 9 209.4 -3.7
Navin Johnson
Footballguy
The Flying Turtle
Footballguy
I switched from Diet Cole to unsweet tea years ago and had headaches for 2 weeks. That convinced me how bad diet drinks are for you. Anything that causes withdrawals can’t be healthy.
ProstheticRGK
Footballguy
Thursday 1/7: 249.5
Saturday 1/9: 237.5
48 hours into the fast and started diuresing. Either that or I am incredibly efficient fat burner.
Also, getting old sucks. I am not even gonna say how many pushups I can do, but it's less than my age.
Feeling motivated.
Saturday 1/9: 237.5
48 hours into the fast and started diuresing. Either that or I am incredibly efficient fat burner.
Also, getting old sucks. I am not even gonna say how many pushups I can do, but it's less than my age.
Feeling motivated.
belljr
Footballguy
ProstheticRGK
Footballguy
yes, on my 70th birthday.
I guess I was expecting not to have fallen off a cliff. I used to be able to do 100 non-stop, like 10-12 years ago. I didn't make half that.
belljr
Footballguy
If it makes you feel better I can barely do 20 straight and i was in the 300 club
ProstheticRGK
Footballguy
If it makes you feel better I can barely do 20 straight and i was in the 300 club
I'm going back to the good old days! You coming, bro?
The Flying Turtle
Footballguy
Good day today
1300 calories (will add some fruit later, but should stay under 1500)
45 minute walk and 65 minute stationary bike (rode the entire 4th quarter of the Colts - Bills game).
1300 calories (will add some fruit later, but should stay under 1500)
45 minute walk and 65 minute stationary bike (rode the entire 4th quarter of the Colts - Bills game).
culdeus
Footballguy
There's a lot of CICO stuff here, but CICO isn't really for everyone. I've always held that if counting calories is really not your bag if you:
Pick 2 of the 3 of this list
Pick 2 of the 3 of this list
- Drink no calories whatsoever
- Consume fewer than 50g of carbs which does not have fiber along for the ride.
- Eat less than your ideal weight in g of carbs total
- Eat at most 1 portion of food completely immersed in oil or that has trans fats per week. (Ideally none)
- Eat as much fiber containing carbs as you would wish (Think fruits/veg/starch/beans)
- Eat as much primarily protein food as you wish (i.e. anything which derives it's most calories from protein)
fred_1_15301
Footballguy
Alex P Keaton
Footballguy
The above are definitely a good guide for people who hate to count calories. Good stuff, thx for sharing!
bostonfred
Footballguy
Coffee, a slice of pizza, a mini chicken caesar wrap and a couple bites of my kid's lunch, two chicken breasts stuffed with broccoli and cheddar with a big side of broccoli cauliflower and carrots, and a wine glass with 8 oz tart cherry juice so I could pretend i wasn't doing this for a minute.
35 minutes rowing, 28 minutes yoga
1499 net calories with one to spare. 138g protein, 159g carbs (only 17g fiber but not horrible) and 71g fat. Sodium a little high at almost 2700m but not terrible either.
0 days over calories, no alcohol. 84 more days until Easter.
35 minutes rowing, 28 minutes yoga
1499 net calories with one to spare. 138g protein, 159g carbs (only 17g fiber but not horrible) and 71g fat. Sodium a little high at almost 2700m but not terrible either.
0 days over calories, no alcohol. 84 more days until Easter.
Alex P Keaton
Footballguy
Date | Weight | Chg From Start | Actual Calories
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Jan 7 151.2 -1.7 1650
Jan 8 151.0 -1.9 1700
Jan 9 150.5 -2.4 1750
This will be a good experiment. I waited until 12pm to have my first bite to eat and was smart about eating good, healthy, quality food -- along with my normal small scoop of ice cream tonight. But.....also ran 8 miles and walked 4 miles. Lots of exercise. My net calories for the day were about 850. I'm curious to see what happens.....because my gross calories seem to have been a better predictor than net.....
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Jan 7 151.2 -1.7 1650
Jan 8 151.0 -1.9 1700
Jan 9 150.5 -2.4 1750
This will be a good experiment. I waited until 12pm to have my first bite to eat and was smart about eating good, healthy, quality food -- along with my normal small scoop of ice cream tonight. But.....also ran 8 miles and walked 4 miles. Lots of exercise. My net calories for the day were about 850. I'm curious to see what happens.....because my gross calories seem to have been a better predictor than net.....
bostonfred
Footballguy
I suspect the best predictor will be the color of your pee this morning, not your gross vs net calories.
Alex P Keaton
Footballguy
Appreciate the suggestion. Really don’t think that is a major factor for me. I’m consistently pretty hydrated. Especially in winter. It’s just something I focus on and have built into my day. Constant water consumption.
Pizza is the only thing that throws me off a tad. It’s just too damn salty.
bostonfred
Footballguy
It wasn't really a suggestion I just meant that if you're running 8 miles and drinking however much water plus eating more food than usual, your weight the next day isn't an accurate test of whether you can count net calories instead of gross.
I would also guess that at 150 lbs you burn a lot fewer calories running a mile than I do, because I'm carrying an 80 lb ruck sack. I don't know if myfitnesspal modifies the calories burned for exercise but I suspect they use the same estimate for everyone.
If I run for 60 minutes at 8mph, it says I will burn 1390 calories. I don't know if that's true because I can barely run 8mph for a mile. If I run 7mp for 60 minutes it says I'll burn 1184. Are those the same numbers you see? Because that would explain some of the discrepancy you've mentioned better than "I can't eat my calories burned". I'd expect those numbers to be slightly low for me and slightly too high for you.
I'd also expect that your activity level when you're not running 8 miles is not zero, so you're replacing some activity that you'd normally be doing with running, and an hour or more of stuff you'd usually do (and the time before and afterwards when you're probably resting from your run instead of doing stuff around the house) is removed from your regular daily activity.
Alex P Keaton
Footballguy
Alright, that's a lot to take in. On your first paragraph, yeah, that makes sense. It seems like I basically have a 2-day lag between what I eat and what translates into weight. I've actually taken my past 6 weeks of input and output and am trying to build a simple predictive model. Just curious what it ends up saying. And I'm a math guy, so it's kinda fun.
MFP app says that if I run 60 minutes at 8mph (which is faster than I typically run btw), I will burn 856 calories. If I run 60 min at 6mph (closer to my normal pace), I burn around 650 calories. Is it adjusting perfectly? No, but it seems reasonable based on all the permutations I've looked at. My sense is that the calories burned by walking are total BS.
My activity level when not running or walking is close to zero. It's too cold here to play tennis outdoors now, and I really don't do much besides run or walk. I try to let Mrs APK get the ego boost that comes from everything else, like grocery shopping or vacuuming, etc.
Thanks for the thoughtful reply. I might be prone to overthinking this stuff, but glad to see I'm not the only one.
Alex P Keaton
Footballguy
Lol. I’m not tall. Or jacked up like everyone else in here. And have high cholesterol.
Actually debated not putting my actual weight in here. Anyway, spiked up too much before Thanksgiving due to COVID times and work. And literally couldn’t figure out how to lose weight. Became sugar-addicted.
Edit to add: I’m almost at my target weight, but still plan to a) gain muscle, b) reduce my body fat % which is way higher than healthy still. Also am more focused on developing healthier long-term food habits, and the MFP app really helps with that.
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AAABatteries
Footballguy
Just curious how tall - last year I got down to 158 and that was really damn skinny for me. I think I was underweight despite what BMI says (which I know is crap - just saving somebody the time). FTR, I’m 5’9”.Alex P Keaton said:
Alex P Keaton
Footballguy
Corporation
Angry Bovine
- Date | Weight | Chg From Start | Calories
- Nov 27 226.1
- Dec 24 212.9 -13.2 Avg daily calories during period: 1523
- NEW START DAY AFTER CHRISTMAS TO VALENTINES DAY
- Dec 26 213.1 - 1420
- Dec 27 212.7 -0.4 1510
- Dec 28 212.9 -0.2 2070
- Dec 29 212.3 -0.8 1470
- Dec 30 212.9 -0.2 1420
- Dec 31 211.6 -1.5 4010
- Jan 1 211.2 -1.9 1510
- Jan 2 213.4 +0.3 1240
- Jan 3 210.9 -2.2 1600
- Jan 4 209.8 -3.3 1490
- Jan 5 209.6 -3.5 1820
- Jan 6 210.2 -2.9 1620
- Jan 7 210.3 -2.8 1540
- Jan 8 210.3 -2.8 1510
- Jan 9 209.4 -3.7 1620
- Jan 10 209.8 -3.3
Corporation
Angry Bovine
I asked him this earlier in the thread as well, and it's really not a fair question. It doesn't have to be just about weight loss, but more about getting your body in a place that you like and is healthier going forward. Great progress on the journey so far!Alex P Keaton said:
bostonfred
Footballguy
Protein a little low at 89g, fiber at 31g but stayed under calories and no alcohol for the 14th day in a row. 83 days to Easter.
ProstheticRGK
Footballguy
You have the mind of a successful VC. Pretty amazing the similarities between what you've been posting in here for months and his article.
It definitely is all mental.
bostonfred
Footballguy
It's interesting how he came to some of his conclusions vs. how I came to mine. One thing he mentioned in this article is that he has good willpower at night because he is focused on the weigh in the next morning, while I like to save calories for night because that's when I know I want to eat. I've done plenty of both and I do like starting out with a good breakfast but when it's 1pm and I have 800 calories left before exercise I feel like I am not even on a diet because you can have almost anything for 800 calories, but when I'm down to 400 it kind of adds stress to my afternoon because I need to stay vigilant.
bostonfred
Footballguy
Two things I have noticed recently
1) it takes me about 1000 calories to get my protein and fiber for the day. I can do it for about 800 in a pinch - skyr with raspberries and chicken with broccoli and cauliflower gets me both. But if I want any variety in my diet I can't just eat those two exact meals every day. So I really have about 500 calories per day plus exercise to mess around with. But all empty (from a macro perspective) calories are not the same. A banana has 105 calories and a modest 3.1g fiber with no protein but it's clearly a better option than a candy bar. I'm going to start working on improving those "empty" calories, at least some of the time. It will be easier when I'm on maintenance calories but I want to develop good habits for both.
2) I was talking to @Alex P Keaton about how his hydration probably had more to do with his daily weigh in than his calories. have weighed myself after waking up thirsty and it seems like I should weigh less. So I've put it to the test and been drinking more water including right before bed. It turns out I pee most of it out anyways, because I end up weighing about exactly what I expected. With so many people doing daily weigh ins, just a reminder to stay hydrated.
1) it takes me about 1000 calories to get my protein and fiber for the day. I can do it for about 800 in a pinch - skyr with raspberries and chicken with broccoli and cauliflower gets me both. But if I want any variety in my diet I can't just eat those two exact meals every day. So I really have about 500 calories per day plus exercise to mess around with. But all empty (from a macro perspective) calories are not the same. A banana has 105 calories and a modest 3.1g fiber with no protein but it's clearly a better option than a candy bar. I'm going to start working on improving those "empty" calories, at least some of the time. It will be easier when I'm on maintenance calories but I want to develop good habits for both.
2) I was talking to @Alex P Keaton about how his hydration probably had more to do with his daily weigh in than his calories. have weighed myself after waking up thirsty and it seems like I should weigh less. So I've put it to the test and been drinking more water including right before bed. It turns out I pee most of it out anyways, because I end up weighing about exactly what I expected. With so many people doing daily weigh ins, just a reminder to stay hydrated.
bostonfred
Footballguy
culdeus
Footballguy
You are forgetting about the role of salt here. It won't have a lasting effect, but to demonstrate this you could simply take an endurance sport salt tablet mid-day and do nothing else and see the effects max hydration can promote on the scale. This is a test that some runners do, to try and quantify their hydration levels. In an American diet salt intake can vary wildly day to day, and (typically) when cutting calories some of the very highest salted items are cut out as they tend to be wildly caloric.
The Flying Turtle
Footballguy
Just under 1500 calories which is great considering I felt like I cheated a lot (I think I counted everything I ate).
I had a few chocolate covered almonds (instead of a handful). I had 1 cheese enchilada (instead of 3). I ate 6 tortilla chips (instead of an entire bowl). Overall just enough to satisfy my urges.
30 minutes on the bike and 45 minute walk.
I had a few chocolate covered almonds (instead of a handful). I had 1 cheese enchilada (instead of 3). I ate 6 tortilla chips (instead of an entire bowl). Overall just enough to satisfy my urges.
30 minutes on the bike and 45 minute walk.
Alex P Keaton
Footballguy
Yeah, I’m going to stick with you approach. Research shows that most people have worse “willpower” at night due to decision fatigue. I definitely am in that camp.
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