Based on my experience, 3 or 4 weeks.Quote:
Originally Posted by blueboss
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Based on my experience, 3 or 4 weeks.Quote:
Originally Posted by blueboss
Depends on a lot of variables. Did you go back for seconds? Dessert? Deep fried? Sweet tea or Pepsi?
If all of the above then Darrell is correct.
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Got my weekly update
Last week averaged 8273 steps/day. My best day was 11804.
Averaged 2 flights of steps/day with a daily best of 5
My sleep improved to 6:24/ night.
Averaged 3147 cal/day with a daily best of 3504.
I expect an increase across the board as I go into 20 minute/ day, 5 days/week workouts starting today.
I'll weigh in today when I get home but I imagine I'll be right where I've been since October 234-235...
So here we go, I'll work in a daily 5/wk exercise routine increasing from :20 minute daily workouts up to :40 over the next couple of weeks and then add in some food cutbacks.
Goal is to knock off 20-25 lbs by end of April.
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Haven't been on here for a couple of weeks so just saw the thread. I had a pretty good year till the holidays where I picked up about 5 pounds. Started the year just a couple of pounds lighter than I started 2015 at 195. Got back in it relatively hard this first month and have got back down to 190 as of Monday. Most of last year I held between 187-192. Hope to get that down to between 180-185 this year. I'll post more details about what my daily routine was last year, Fitbit numbers, etc.... later.
Man, you're a savant when it comes to steps. You fluctuating 5 pounds is nothing. You're my step-hero.Quote:
Originally Posted by AshCat
I'm going to start another Fitbit group and I just haven't done it yet so we can start fresh. And it's not just because I've been awful in my steps...which, unfortunately, I have been.
After my move, I got lazy and the return to southern food got me. Gained a BUNCH of weight, damn frustrating. Though I do have one question, what the hell is with southern grocery stores with the tiny fresh produce section that is stuck off in a corner?
Anyways, I have started doing StrongLifts 5x5 and CouchTo5K to get myself back in shape. MWF is SL5x5 and TRS is C25K, with Sunday being a rest day. Hopefully, 3-4 months I will be in much better physical shape. Both are programs designed for people who are sedentary to get yourself back in shape. The StrongLifts teaches you bulk motion weight lifting, while C25K as the name implies takes you from not being able to run at all to being able to run a 5K (in 9 weeks though it might take some longer).
Both of these programs are VERY well thought of in the fitness community, because they have excellent apps for the phone, are very nicely tailored for beginners and if you stick with them they do what the name implies.
15000 steps yesterday Three 5ks a week plus a thirty minute arms/ legs warmup and still the same 183.5 every morning.
Four to five restaurant lunches and other meetings likely contibute but Its tough to pay big money for lettuce.
And 36" waist--should be a 32. This fat around my middle aged middle is hurting my health. And 10 pounds times 10,000 steps a day is how much My 63 yr old heart and legs dont lift?
Thinking of some kind of fast/cleanse/south beach for a month system reboot but I'm worried it coukd affct those bad blood cells or heart situation. But geez Im working--hard but not working my butt off. It is discouraging!
There is a phrase: If you want to get healthier, you do it in the gym. If you want to lose weight, you do it in the kitchen.Quote:
Originally Posted by bigsky
Have you tried logging your food intake using an app like MyFitnessPal? It is a tad tedious at first, but when you get in the habit it gets very easy. They have shown most people underestimate the number of calories they are eating by around 25-50% (with people who are heavier being even higher than that).
Additionally, unfortunately, many apps and people also overestimate the number of calories burned by exercise alone. I have seen several studies showing treadmills and the like in particular overestimate calories burned by up to 50%.
For me, I am monitoring exactly how many calories I eat a day (found out I was consuming almost 750 calories more a day than I realized :mad0049:). Damn calorie dense southern food.
If you look up your TDEE you can get an idea of what ballpark number of calories you need to consume to maintain your current weight. You should be eating a deficit to this number. Since this is a ballpark number, you might have to fine tune this number a bit. For example, you might find while the calculator says you need 2300 calories a day to maintain, you actually need to be below 2100 to lose weight but it gives you a number to start from and you can fine tune from there.
As for paying big money for lettuce, think of it as you are paying the extra money to have a healthier heart and body (watch those restaurant dressings, that little cup often has 2x the calories of the entire salad on the plate).
Good advice, great one!
Tuesday update
Steps went up
9270 AV
12372 best day
29 floors
4 AV
8 best day
3247 Cal burn AV
3568 best day
Sleep still sucks
5:36 AV
I actually lost about 1.5lbs down to a flat 234 today, but it's been bouncing between 233-234.
The previous week it was bouncing 234-235.
All in all pretty pleased with getting back in cardio shape to be able to go 30-40 minutes which has been burning around 475 Cals five days/wk.
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I like this.Quote:
Originally Posted by PedroDaGr8
Back is better. Mostly been doing body weight stuff. Hope to gradually start adding some weights. Maybe tonight.
Averaged 11, 617 steps/day last week.
During exercise roughly 35-40 minutes/ day five days/week I burn an average of 600 calories.
I've lost about 3lbs since the start of my exercise almost three weeks ago, putting me at 233.4.
Lent starts today so that means no more sweets, cookies, cakes, pastries, pies, ice cream Popsicle's, candy. I do eat fruit and granola....
So we'll see how it goes, it is my goal to lose 20-25 lbs by mid May
See you guys in Skinnyville
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So I am continuing to push through StrongLifts 5x5 and Couch25K. Frankly, I am enjoying them both. They are both intended for novices who need a plan for getting back up to speed. The StrongLifts is hard but it really is showing improvements (in particular in my back muscles) already and only after 3 weeks. Anyone who is hesitant or needs a lifting program for the gym, this is a GREAT one to get you started. It teaches you a lot of the fundamental compound lifts and slowly, but steadily, works you up in weight. In a matter of time I will go from benchpressing a bit more than the bar to bench pressing with 45lb plates on each side, to benchpressing more than that.
As for Couch25K it is a GREAT way to build running stamina. You do it slow and its main focus is on building up your stamina from a sedentary lifestyle. I am getting to the point that I really enjoy both of these. I go to the gym 6 days a week, roughly 30-45min at a time and it is easy. In 3-6months (depending on if I repeat weeks) I will go from being entirely sedentary to running a 5k every other day. I might not be fast, but I don't care. I will be doing a 5K every other freaking day.
Combined between these two, I will go from being in really bad cardiovascular and muscular health to being in great shape relatively.
Forgot, week before last I only averaged 10,371 steps/day.
My sleep improved a wee bit, might be because of the exercise.
Burning about 3k Cals/day according to the FirBit which seems a little generous.
I managed to get in my 20's (229)
I'll get my data from last week tomorrow, pretty curious to see my weekly weigh in with the first full week of lent and no sweets.
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Two things.
1) I have been very poor in my exercise, and in my eating habits.
2) I have lost my Fitbit Zip. I had it Tuesday when I went to Walmart to buy a dorm sized refrigerator (for our kitchen--to add to the other one--while we wait on the never-seeming-to-arrive-new-one--but that's another story). This is the 2nd time I lost my Fitbit. The first time I found it in the back of my minivan, as I had bumped my pocket and it apparently jumped off. Well, I was carrying a large dorm sized refrigerator, and recall being bumped around on my body where I carry it, so I suspect it did the same thing. I have looked in my car, but not exhaustively yet, to see if I could find it. In addition, I knew exactly where I parked--I typically park away from the store, for a couple of reasons--to gain a few more steps coming and going, and secondly, to avoid bumping into another car (or having a car bump into me). So I returned that night with a bright flashlight (Defiant, 3D, 800 lumens, IIRC) and searched, to no avail. I went inside in the unlikely event that someone had returned it--no luck. I left a note with my name and number and description of the Fitbit in case someone turned it in.
It won't work.
The last time I lost it for about a month. I couldn't stand it, so I ordered another one. When I found the original, I gave my wife the new one, which she uses much better than I do anyway. Looks like I'll have to buy another one to replace it. Irritating!
Even though you hate it D, just get the wristband style ones. You are much less likely to lose those, as much as you hate them I know you; you hate spending money much more.:tongue08:Quote:
Originally Posted by Darrell KSR
Did it today, for the first time ever I deadlifted a full-plate on each side of the bar (total weight 135lbs) for a set of 5. It isn't much for most people but it is a milestone for me getting back in shape.
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1. Went today without wearing my watch. I have to do that more often. I do not want to add to things I wear on my wrist, I want to take away..
2. It is glorious not having to charge that or change the battery for 4 months.
3. I'm still considering something on my wrist because you're right, I hate spending and wasting money.
Since you can't wear the FitBit in the shower I usually plug mine in to charge it when I get in the shower.
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Tuesday FitBit update
Average steps-10,854/day
Average Sleep-6 hrs
Calorie Burn Exercise 645/ day
Exercise Average 42 minutes/5days/week
AM Weight 227.8
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Ooops not hearing much from my fellow work out team...I am continuing to slog ahead on my own
Steps average 12,407/day
Calories burned average 3249/day
Average sleep 6:17/night
Current weight 225.4
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230.4 yesterday. Have not replaced my lost Fitbit yet. Occasionally keeping up with steps through S Health on Galaxy s5, but inconsistently. I'm sure if I was exercising more I would be keeping up better, though.
Okay, here is the deal. I think I told you guys that about a year ago I bought a Xiomi Mi band fitness band. Remarkable device for about 15 bucks. I misplaced the charging cord and had to order another charging cord for it, and I really don't like wearing things on my list anyway. So I just sort of abandoned it.Quote:
Originally Posted by Darrell KSR
Charged it up this morning, and have started wearing it again, in the hopes that will cause me to begin exercising again. I will admit that it is extra cool, in that it will gently vibrate if I get a phone call, even if my phone is on silent, receive a text message, email, with different colors for different email accounts, alarms can be said multiple times, and it does that nonsensical measuring of sleep to tell me that I am a horribly sleep deprived person. The battery life on this charge is 30 days, which ain't all that bad, even for me who hates to have to recharge things. The biggest issue is getting used to wearing it, although for bands it is extremely comfortable. Oh, and it is ip67, which means it is dustproof and water resistant. Can wear it in shower, expose it to rain, etc. Just don't go swimming with it.
I will probably buy another fitbit zip, because I hate wearing things but I'm also cheap...err, frugal.
Xiaomi is making some good stuff. I have their Piston 3 headphones and ABSOLUTELY love them, there name is pronounced roughly "Show Me" if anyone cares. They fit perfectly in my ears and have very nice sound quality, especially at their price. The only downside is that they are getting so popular that the Chinese are knocking them off (even though Xiaomi is Chinese), so you have to buy from a reputable distrubutor. I purchased mine from Amazon (avoiding the 3rd party sellers) that way I know I was getting the real deal.Quote:
Originally Posted by Darrell KSR
Tuesday Fitbit update.
My step average dropped a wee bit to 9654/day
Exercising averaging 45 minutes/ day
Calorie burn during exercise went up to close to 700/day on the machine
Sleep was no better at closer to 6 hours/ night with less restless minutes
I have seen my weight as low as 221.6, but today's weigh in had me at 223.8.
So far so good. Not really dieting with the exception of no processed sweets.
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I'm still right at 230 (229.8). For not doing any exercising recently, or really watching what I am eating, I am not unhappy with that. I actually feared it would be more.
I have to decide whether I'm going to bite the bullet and buy another Fitbit, or live with the Xiomi band. I actually think the band undercounts about 20%. I don't really care, as long as it is consistent--I can adjust what the numbers "should" be. (For example, I can internally say that I need a minimum of 6k steps daily, even when I don't exercise, instead of 7.5k.) It's embarrassing, but without accountability, I find it's too easy not to exercise. My daughter has a Fitbit band she offered to give me (she bought the new one with the Touch screen), but I'm struggling to get used to the Xiomi band, as I hate wearing stuff, so I declined. But I need to get back into my Fitbit group.
I like my Fitbit Charge HR, it is a band. It's got caller ID and is synced up to my cell phone.Quote:
Originally Posted by Darrell KSR
The step counter is accurate but the steps to mileage ratio is a tad off but like you said since I know I can compensate. The one thing that is way off is the stairs counter, for instance it said I went up 7 flights of steps today and didn't climb not even one set of stairs until I got home.
The other thing is it requires charging, but while its water resistant I've gotten in the habit of plugging the charger in everyday when I get in the shower.
My daughter just got one so now she's challenging me to daily step offs which has been a lot of fun. For the most part I usually beat her especially on the five days a week that I exercise. I'm pretty sedentary on Saturdays, at least until the weather officially breaks and yard stuff begins.
I'm still averaging around 11k steps a day w/ some 14k days once or twice a week....but tomorrow is when I get my fitbit email with weekly update
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My weekly Fitbit update for last week has me at
Average steps/day 9833, best day 13834
Cals burned / day 3246 but who knows how accurate that is. I just go by my cal burn during exercise which is 800 cals/ 45 minutes five days a week.
My sleep is better I'm average closer to 6 hours/night.
My weigh in had me at 221.5, and I've seen it as low as 219.2
Shooting for 10 more lbs, but the last 10 are always harder than the first 15.
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Tired of the random results of mainly focusing on exercise, I decided to go back to basics with my food consumption. I picked up a kitchen scale on Amazon and I am counting and tracking calories, using MyFitnessPal. I track EVERYTHING, from the fun-sized candy bar that I grabbed as a snack, to the chips I have, to the salad (which I weight out), the grapefruit and even the butter on my bagel (I measure in teaspoons). It isn't easy work, but I learned something. I cannot trust my body to tell me when I am hungry. I could eat a 600 calorie meal and my body would tell me I am starving an hour later. So I am learning to ignore it and just trust my calories for the day. Counting calories makes the food choices much more real so that I am much more inclined to pick healthy food instead of quick food. On that note, I have started back with my Meal Prep Sundays (though they aren't always Sunday). I will cook food for multiple meals all in one go (prepping common ingredients, like onion and garlic, together to save time). As a result, I spend a couple hours on Sunday preparing most, if not all, of my food for the week. I store it in containers, weigh out a portion for a meal and reheat. So far I am down around 10lbs since starting all of the above.
I also decided to cutout caffeine, this isn't a hard cutout but I actively avoid it. After one week of struggling with caffeine withdrawls, I am feeling actually more clear headed than before (this might also be in part to eating better as well). I was tired of the mixed stressed and exhausted feeling I was getting due to my high caffeine consumption. At the time, I wasn't sure if it was caused by the caffeine or reality. I can now say, it was the caffeine.
I'm wearing the Xiomi band today, but I have given up on wearing it as an exercise measurement device. I don't think it is that accurate (which I'm ok with--it's pretty consistent, and you can adjust your expectations based on whatever the measurements routinely demonstrate), but moreover, I just can't get used to wearing a band. I went without wearing it for a glorious week, and it was so much better, and so much more comfortable.
I need to focus on weight loss and exercise both. I'm about ready to break down and purchase my 3rd Fitbit Zip (I have only "permanently" lost one of them, as I found one and gave it to my wife), and just use the food/calorie app with the Fitbit app. I have used LoseIt before, and like it, and I'm not sure if I tried My Fitness Pal or not, but my idea is simplification, use of one app, rather than two, I think.
I'm contemplating purchasing it at Walmart today. But I may wait a little while longer, although it has been almost seven weeks now, and it hasn't turned up.
I broke a cable on my Gazelle so my exercise is on hold. I ordered the replacement today, they said I should have it in a week. I'm at 220.2 but my official weigh in day is tomorrow.
For the rest of the week I'm going to have to rely on diet.
I do have some yard work to get done that'll burn some calories.
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234.8.
Almost as much as I have ever weighed.
Time to get serious.
Just downloaded and signed up with Fooducate. Read several articles on weight loss apps. All of the usual suspects we have discussed are there like My fitness Pal, Lose it, Google Fit, etc. and even Fitbit's own app. I thought I would try this one because it gives you information on each food as to whether it's good or not, you can scan, or use the camera and it will tell you. I'm pretty ignorant - I mean, are the granola bars good for me to eat as a snack because they are granola, or bad because they have sugar? You know, that kind of stuff. I suspect after a few weeks of use I will have a much better handle on some of my usual foods.
At the end of the day, barring you having any major health problems like severe hypertension or diabetes, it comes down to CICO (Calories In Calories Out). Eating at a caloric deficit will cause you to lose weight, while it might take you some time to find out exactly what your break even caloric level is (using a TDEE calculator is a good start). For people that are otherwise healthy, there is no such thing as a good food or bad food per se just good or bad quantities you consume. You could make the salad and twinkie diet and as long as you kept your calories under your break even point, you would lose weight. I have found, using a food scale (because mass is more accurate than volume) and calorie labels is enough to get me through. Since I prepare most of my meals, not eat out, this easier.Quote:
Originally Posted by Darrell KSR
I don't agree with this at all, Pedro. Calories are a measure of energy, and only one component of whether a food is good or bad--per se. It is a myth that it is the only thing that matters, and/or an oversimplification.Quote:
Originally Posted by PedroDaGr8
Without writing four pages of why that is true (and I am sure you know that to be accurate), foods affect your body in different ways, and affect metabolism and the manner in which your body can burn fat or lose weight in total.
My primary goal of weight loss will be to cut calories. I think that's the smartest thing. But it's far from the only thing related to food--even for weight loss, much less health--and that's why I personally am seeking Fooducate to assist in identifying good foods.
Picked up a new Fitbit zip tonight. Gave it to my wife, unpaired hers (my first original one), paired the new one as a replacement for a current user so she didn't lose her data, then took her current one (my original one) and did the same for me. Reason for the gymnastics was that she had the charcoal color one (I like) and bought a magenta color one (she likes).
Back on track.
I'm exhausted just trying to figure out the five zip finagle. Until I get my replacement cable for my gazelle I can burn calories reading your posts😳Quote:
Originally Posted by Darrell KSR
Keep'm coming, 220.2 with at least five to go.
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I set my goal at 190, which I haven't seen yet in decades, but also extended the time for 18 months. Hoping to do it more quickly than that, but that's 44 pounds and I don't want to create frustration when I fall behind if I am too aggressive.
I'm one for one on keeping my calories under the mark (1830 is my mark).
Have been crazy sedentary today working at home, but will try to hit a minimum of 7,500 steps today. Going to the gym in a couple of hours and will try to do 2-3 miles on the treadmill.
Great new diet plan. Leave to take son to doctor at 10:30. Four hours later, still at doctor's office. Chances of eating lunch, zero.