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BMR now down to 1668. I need to either keep a tighter control on what I eat (arghhh!) or exercise more (could be difficult given physical limitations). I guess a bit of both would help. Let's see how it goes...
Added later:
I've just spent an hour looking at stats I have on spreadsheets. I now keep a daily spreadsheet, plus a weekly one and a monthly one to make it easier to look at trends. I do need to watch input and exercise, as I think I am still a bit careless following Christmas. However, the week before last was good, so I know I can do it.
Last week was not good, two days I went over on calories, and 'calories out' was not so good. But thinking about it, I had a cough, and avoided a lot of my normal activities. I actually did more walking and dancing then the week before, but didn't go to guitar group, didn't go to the shops, didn't even do a lot around the house, and also spent more time in bed and napped in the day to make up for lost sleep.
So there we have it. I just need to get back to what I did the week before 😁
And later, following real_gone_girl's comments:
I went to another site to check my BMR, as I have just been using the info that FS provides. I have done this before, as I do believe that FS is a little generous, but had forgotten how much.
So the other calculator (at sailrabbit.com/bmr) gives me a selection of BMR calculation methods to choose from, and the recommended one gives me a BMR of about 1250. I don't think it's that low! Anyway it's time I went out for a walk, looking at numbers isn't going to help - I gotta walk the walk!
View Diet Calendar, 01 February 2016:
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926 kcal
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Fat: 24.05g | Prot: 58.32g | Carbs: 121.62g.
Breakfast: Alteza Fat Free Yogurt, Bran Flakes, Tea with Skimmed Milk. Lunch: Tea with Skimmed Milk, Tesco Finest Multigrain Bread, Mercadona Entrepinares Light, Tea with Skimmed Milk, Lettuce, El Pozo Bien Star Jamon Cocido Extra. Dinner: Heinz Baked Beans, Bimbo Silueta 8 Cereales (Bread), Egg. Snacks/Other: Wasa Crispbread, Herbal Tea, Alteza Galletas Maria Integrales, Tea with Skimmed Milk, Tea with Skimmed Milk, Alteza Galletas Maria Integrales, Hartley's No Added Sugar Raspberry Jelly. more...
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1845 kcal
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Exercise:
Shopping - 1 hour, Walking (moderate) - 5/kph - 30 minutes, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
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 Comments
Exercise does little for you, unless you want to go to extremes. You do need to do both exercise and watch what you eat, as it is a lifestyle change, rather than just a weight loss program, we are all on. I am looking more at what I eat now, a I know the way I cook is not bad. I am tending to look more at what is in the food I eat, rather than just the calories.
01 Feb 16 by member: Mindfull_Body
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01 Feb 16 by member: heidij123
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Hi Heidi,
You have such a clear and methodical mindset, and I just really appreciate you, wanted to say that! Your weigh-in trends are enviably steady. :)
As for BMR - I sympathise! My BMR is only about 1300, (I'm not very tall), so I try to keep my TDEE around 1700-1800 minimum per day, for a -500 deficit, eating around 1200-1300. I find that's workable, and allows for a bit more on super active days if I really want a bit more. Honestly it's been harder thru winter, not just because I'm smaller now but because it's just harder to burn as much thru the 24 hour period when I'm indoors so much more. And on that note - you mentioned "normal activities" - BBC had this great food documentary and on part of it, had discussed how periods of "gym" exercise can't necessarily top simply being active through the day; really highlighted just how impactful those "normal activities" can end up being to our overall daily burn. (Granted, the gym is a targeted effort - weights/strength training, etc. but if we're just talking about burning more, the "be more active 24-7" mindset can't be beat!) Topping up our weight-loss efforts with something that allows us to be stronger, more stable, and enjoy more nutrition/food variety seems worth it to me - long term health and sustainability? Count me in. :)
01 Feb 16 by member: real_gone_girl
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Awww, thanks! I love all the extra information you give, too, you must spend a lot of time reading and watching relevant stuff. But it all helps to keep motivated, doesn't it, as well as providing ideas on how to do it. I'm glad the BBC agrees with me! Actual exercise is important as well though. I should try harder with cardio, all I ever do is walk, and a little bit of dancing but not very energetic, and I really need to do some strength training. I start, but then I stop again - I just find it so boring! I have to find a way to make it interesting somehow... BMR of 1300 is dreadful, sheesh, I think I have it easy compared with you! No wonder weight loss shows as we get nearer to goal, eh? Thanks for your comments, RGG, you're a great buddy!
01 Feb 16 by member: heidij123
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Ah, cheers, back at you! :) I agree about the "actual exercise" for sure. One thing I can say about weights and resistance bands - because "beginner gains" really are a thing, (which is an advantage for us! hehe), you can literally make a difference in only a few minutes a day (I watch TV when I do arms/chest/shoulder stuff, and for step. I even watch YouTube "virtual jogging" videos in Winter - jogging the Grand Canyon from Finland, why not! Do what works for you!) So if you can find 10 minutes or so, even only 3x a week, you can make a visible difference! It doesn't burn that many cals "in the moment", for sure, but it does add muscle which, in time, helps burn more overall, all day - and as you lose weight it's just motivating to see that shape peeking out from underneath. :) I did find I need a couple of different weights, and I have one resistance band for chest work. You can also use a handweight to add more "oomph" to squats and such. Anyway, I hope that's useful in some way. :)
01 Feb 16 by member: real_gone_girl
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Heidi, walking can get your cardio up! Walk...briskly...not a stroll :D
01 Feb 16 by member: spiritspell
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There are always options..just don't get down on yourself. You will find the right combination that works for you.
01 Feb 16 by member: Alnona
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01 Feb 16 by member: heidij123
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Tammy, I walk very fast! I did a walk a friend recommended to me today, she said it took 40 minutes. I did it in 25 minutes 😀
01 Feb 16 by member: heidij123
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I think I was getting my BMR mixed up with TDEE. I think the total resting values that FS gives may be more like a TDEE, but it's still over 100 calls more than the other site I looked at. Using FS's values, I seem to need to have a calorie deficit of about 4500-4700 to burn a pound of fat. Anyway, I'm motivated now, and going for it!
01 Feb 16 by member: heidij123
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Hi Heidi - if it helps, the Fatsecret RDI is TDEE-based (BMR + activity level that you tell it you have while calculating). Using FS ONLY to report actual exercise calories burned (by Fitbit during specific times), I can say that FS has been a "bit" optimistic compared to my Fitbit's actual burn reporting, but not totally off the mark. What I never do, and don't recommend people do, ever, (not directed at you but to anyone reading this), is plug in all this extraneous stuff as exercise - I'm talking about "driving" or "shopping", etc. In my experience, that over-inflates the burn and can lead to people feeling bummed that they aren't progressing.
01 Feb 16 by member: real_gone_girl
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I like the idea of the spreadsheet and have pretty much come to the same conclusion Re: Food intake. I know for a fact that prior to Christmas I was over doing it and have not slowed down that much through January. There is actually 3500 cals in 1 pound of fat, how that burns of varies from one person to the next.
01 Feb 16 by member: Mindfull_Body
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Well, I think I just really need to pay attention the numbers a bit more. It's just because I'm trying to lose a certain amount of weight in the next three months. Previously I've just been happy with any downward trend, and how long it would take. Now I want to push the pace a little, so I'm looking at how I can make that work. That means a) knowing what is required, and b) getting motivated enough to actually do it. I think I got a long way down the road towards both of those factors today, so thanks for your support and input! Now I just have to keep focussed on carrying out my plan, keep my eyes on the prize, and all that 😎
01 Feb 16 by member: heidij123
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At the end of the day, you need to choose a BMR that is sustainable in the long run - too low and it is hard to maintain long term, too high and the weight loss is slow. You just have to play around and select what works for you. On the exercise front, I have found it much easier to maintain when I am having a "busy" day, lots of pottering about rather than a slow day when I spend a lot of time in front of the computer. If you want to involve cardio in your walks, try interval speed walking between two points (lampposts, trees ) , and gradually increase the distance/number of intervals. In any case you can be proud of what you have achieved so far :)
02 Feb 16 by member: eclipsesolaire
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@Eclipsesolaire - just to be sure everyone is on the same page - we don't "choose" our BMR - Basal Metabolic Rate means simply the calories our bodies burn in 24 hours, if they did nothing at all - "basic maintenance/sleep", etc. This is calculated off age/height/gender/weight. There are many calculators online to help people get a sense of where theirs is at the moment. Then we have TDEE, which is the total burn of BMR + any additional movement (be it daily life, or exercise, but all that combined).
02 Feb 16 by member: real_gone_girl
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Unfortunately I am on Thyroxine, and the dosage is set to keep my metabolic rate lower than normal, which certainly doesn't help. As said above, some of the "add-ons" in the exercise section are a bit unrealistic. 53 calories for 15 minutes sex! I use that much just getting my socks off.
02 Feb 16 by member: JockoT
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@real gone girl, sorry I did not express myself well. As there are different ways to calculate BMR, different sites give different numbers. What I meant is that you have to choose which calculation you follow and set your daily calorie intake accordingly . Thank you for setting me straight.
02 Feb 16 by member: eclipsesolaire
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heidij123's Weight History
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