Fit by 60! - TomO's Pledge

Yes, I think for me fitday is a small price to pay for reassurance. I still don't know how much I've eaten without it.

Was reading the selection on Plateaus in On Topic on how when loss stalls it may be due to inconsistencies, like a deficit one day but not the next.

So I need to have a steady deficit, like for a month, if I'm going to have a chance for loss. It seems difficult. Quite the balancing act.

Wow, your exercise is superb, burning so many calories. I bet you feel great. Is your back better?
 
Hi Kelly, yes, thanks, my back is back to normal.

Personally, I don't think it's a great idea to have a deficit every single day. Yesterday, Steve posted and it makes a very good case that constant deficits may be self defeating in the end. In fact, it may be much better to have a "planned refeed" once a week - a day where you end up with a healthy surplus, not from lots of junk food, but rather from good food, but much more of it. That will help restore your leptin levels, which will help keep your metabolism on an even keel.

Without that, in the face of a constant deficit, your leptin levels start falling, which in turn triggers your metabolism to start doing everything it can to preserve fat. After all, your body has no idea that you're really not starving yourself. As far as it's concerned, a constant deficit is a pattern our genes have learned to recognize over the past 4 million years as time to slow down the old metabolism and preserve fat while it still can. A "refeed" once in a while stops that from happening.

In essence, I've been doing that myself, without really thinking about it. I end up having one day a week where I have a surplus of about 500 to 1000 calories. I think that may be one of the reasons I haven't screwed up my metabolism with the large deficits on the other days.
 
Kelly, what I meant was that I used to add up the following daily calorie expenditure (the number of calories I've burned in a day):

total calories burned through living (my RMR) - 2000
total calories burned though exercise (changes depending on what I did)

MINUS

total calories eaten that day.

Whatever the total each day gets added until I have -3500 (a deficit). Once I made the 3500 calorie deficit, I lost 1 pound on the scale. However, as I started plateauing my body wasn't losing a pound anymore when I hit a 3500 calorie deficit.

Changing it up or taking a rest after a large weight loss should help get the weight moving again when you start back again.
 
There's a lot to read there, don't want to read it all right now.

Wow. So one day a week I should have a surplus, then go back to deficits. Okay. Boy this takes some time! I feel like I'm starting over.

Tom, do you cycle everyday? I am cycling as much as my legs will allow with a day or two off here and there. Today I guess I'll go swimming.
 
Happychubette said:
Wow. So one day a week I should have a surplus, then go back to deficits. Okay. Boy this takes some time! I feel like I'm starting over.

Tom, do you cycle everyday? I am cycling as much as my legs will allow with a day or two off here and there. Today I guess I'll go swimming.
Click to expand...

Yes, that's the gist of it. However, the idea is not to get in the "cheat day" mentality. That makes it sound like on your surplus day, you'll go out and eat lots of ice cream, cake, and pizza. The idea is that it's a planned refeed, with good healthy food.

I don't bike every day, because my legs would give out. I almost never go more than 4 days in a row. I also vary the rides. On the day after an off day, I'll generally push it pretty hard, aiming for an average of 18 to 20 mph. Then the next day, I'll go a lot slower, but try to get in some good sized hills. The next two days are more like steady state cardio.

One day a week, I try to get to the gym to do my interval/HIIT routine on the elliptical machine.
 
Hey Tom~~ Just stopping by to see what's been going on. Looks like bike riding and good eating to me! Of course, would I expect anything less??? NO! I'm going to work on biking out by the lake near our house. We live near Lake Draper, it's not a pretty lake at all, but it's a large body of water and lots of pretty trees and shrubs around it. My hubby and I are sooooo busy right now, we can't seem to get a free weekend to drive the bikes out there, it's about 2 miles from our house, we would ride there, but we live off this really long, huge hill, gravel road, and well I don't feel to confident about riding a bike on it currently, I've slid one to many times and I'm not up for it at my age. LOL LOL Well, hope you have a fabulous day as always!
Kim
 
TomO said:
the most dangerous thing that happens when you stop counting calories is that it's very easy to lie to yourself. Almost without thinking you can add a hundred calories here and a hundred calories there, until you're not even at maintenance.
Click to expand...

AMEN, you're totally right!

222 is really good! I'm glad for you :D Those bike rides make me tired just thinking about them, Whew! Trust me!!! I'm really proud of you and pleased you're continuing to do them, and stay on track. I can't ever stop reading your diary until you hit onederland. :)
 
Miss Ladybug said:
Hey Tom~~ Just stopping by to see what's been going on. Looks like bike riding and good eating to me! Of course, would I expect anything less??? NO! I'm going to work on biking out by the lake near our house. We live near Lake Draper, it's not a pretty lake at all, but it's a large body of water and lots of pretty trees and shrubs around it. My hubby and I are sooooo busy right now, we can't seem to get a free weekend to drive the bikes out there, it's about 2 miles from our house, we would ride there, but we live off this really long, huge hill, gravel road, and well I don't feel to confident about riding a bike on it currently, I've slid one to many times and I'm not up for it at my age. LOL LOL Well, hope you have a fabulous day as always!
Kim
Click to expand...

This Lake Draper?
View attachment 4306
Looks pretty flat to me! LOLOL :rotflmao:

I stay away from sand and gravel like the plague -- my 'bent would go down in a flash on that stuff.

You could always get a mountain bike! :D
 
Curvie Girlie said:
AMEN, you're totally right!

222 is really good! I'm glad for you :D Those bike rides make me tired just thinking about them, Whew! Trust me!!! I'm really proud of you and pleased you're continuing to do them, and stay on track. I can't ever stop reading your diary until you hit onederland. :)
Click to expand...

You mean when I get there you're not gonna read my journal anymore :confused::confused:
 
OK, we're going to have Thanksgiving up there -- maybe we should invite you to come along!

On second thought, it might be better for you two to meet first, LOL.
 
Yep Tom, that would be the one, and I live right there about two blocks away. It's actually a decent lake, it's just not tourist top location "YET" so it's not a fancy shmancy place. Just a small marina and a lot of fishing. How funny you found me. LOL LOL
 
Kim, the wonders of Google.

I really freaked out a close friend of mine who wasn't familiar with Google Earth. I sent her a satellite view of her house, and then told her there was another one with her sunbathing nude on her roof. She was really freaked out until I told her it was a joke.
 
This is how unattractive it really is. LOL LOL
FISH SPECIES
Channel Catfish Crappie Largemouth Bass Sunfish
White Bass

TRAILS
Bicycle Trails Equestrian Trails Hiking Trails Motorcycle Trails
Mountain Bike Trails
 
Miss Ladybug said:
This is how unattractive it really is. LOL LOL
FISH SPECIES
Channel Catfish Crappie Largemouth Bass Sunfish
White Bass

TRAILS
Bicycle Trails Equestrian Trails Hiking Trails Motorcycle Trails
Mountain Bike Trails
Click to expand...

I looked at it up close in Google Earth. I gotta agree with you -- that's not a very nice lake. Is that a mountain bike trail that runs all the way around it, though? How are the mosquitos around there?
 
You must log in or register to reply here.
Back
Top