Are you looking for support on your health and fitness journey? If you are, then this thread is for you.

There are no expectations in this forum. Post as often as you like. Post anything that you feel is relevant to your own personal health and fitness goal. Here are some ideas:

• Monthly health and fitness goal
• Daily health and fitness goal
• Progress (or setbacks) in reaching your goal
• Personal stories about why you are joining this topic
• Healthy recipes that you feel others will enjoy
• Links to articles or books that you feel others would find helpful
• Food Choices (healthy or unhealthy)

Remember, your health and fitness journey is your own. There is no one program, method, or philosophy that is right for everyone. This thread is for support only.

Happy 1st day of February. Hope this is a good month for all.

I started the new year at 249.3. This month I'm starting out at 248.7, so I did make progress even though it was only slightly. This month my goal is to drop 5 lbs. and keep it off. As you know, I struggle with yo-yo-ing, so even though I'll be posting my weight most days, I consider Sundays the official weigh in.

I'm trying to get in more walking. I have to let my lower back determine the length of time I walk because if I do too much my back goes into spasms. But the doctor put me on meds for the back pain/spasms, and it's helping so I can do a little more. Hoping over time to build up to doing 1-2 miles a day. Right now I can go to the mailbox and back, which takes about 10 minutes.

I like starting a new thread each month! Forget the past failures, though learn from them!

so let's see how I'm doing on my goals.

Goals for 2024:

• weigh less than 200 pounds by the end of the year (this is still reachable, though not much progress in January. But, I've always had trouble losing weight in the winter. I spent January going up and down between 215 and 220. Feb 1 weight = 218.4. Jan 1 weight = 216.6, so a little up, but as long as I don't go back over 220, my goal weight for 2023, I'm ok with a little fluctuating and plateauing.)
• establish a healthy habit each month well, this just didn't happen in January. I'm blaming the abscessed tooth and root canal! Though... I guess that did make me focus more on dental hygiene. 

January February New Habit
i have a machine that guides me in deep breathing and I have used it before. When I use it regularly I do see a benefit to my blood pressure, but life happens and I don't make the time for it. I want to establish daily use during January February, though I expect to miss days here and there as I establish the habit.

website: https://www.resperate.com

February Continuing Habits to focus on:

• do the assigned knee exercises
• Stamina: bike (stationery) or walk at least 15 consecutive minutes. Try to extend time.
• do BOTH brushing and flossing morning and evening. Easy to skip the flossing when rushed, but DON'T.

You've got good goals Margaret. You can do it.

Good morning all. My weight is up slightly this morning thanks to too much sodium yesterday. I swear anything I eat with a little extra sodium shows up on the scale almost immediately. Going to keep the sodium as low as possible today and hopefully it'll show an improvement tomorrow, or at least for the official weigh in on Sunday.

I noticed on Thursday my pants felt a little bit loose through both the legs and waist. Then today was the loosest my pants have felt in a long time. (I wore two different pairs of the same exact pants, so that is not a variable.) Definitely not "too" loose, but I can tell.  But, today is just one day, so we'll see - I want to see if this is a fluke. However, I have not had my pants feel like this since I don't know when - so flukes like this do not just happen to me. This is new and something that is noticeable to me. And I saw myself in at least five different mirrors today and in each one I thought I looked better. Sometimes some mirrors are better than others (I know you know what I mean ), but this was consistent among all five. 

I am attributing it to a 15-minute butt workout I've been doing more frequently. I want to try to keep doing it at least 2-3 times a week and add more days. It's only 15-minutes, so if it really is this effective, then it is worth all the minutes as much as possible! I was doing it once every two weeks (yes, only twice a month), but jeez, talk about a missed opportunity. I should have increased the frequency ages ago. I want to do it every day, Lol.

Here's the kicker, my weight is not really changing. Who cares! Looser clothes is the goal! My weight has held steady within a 1.5 lbs range since I started that fitness challenge back in January. I am going to experiment with this butt workout and see what happens in a week or two. 

My husband and I went out for sushi tonight - delicious! But, I ordered a cocktail and it was almost all orange juice. I don't know what I was thinking. Juice is the worst. I didn't drink but half of it, and my husband finsihed it, but still....

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PS I finally added my January miles, and I did meet my running goal. Yay. I will keep that same running goal for February, but the new goal is this butt workout.

VIcki, the sodium is just retaining water weight. Nothing to worry about. Your diet is going to be your biggest factor. Do you count your calories? I use a free app called Lose It that helps. You can scan anything with a barcode and it will import the information.

You're doing great Heather. WTG !!

Thanks Scott, I know it's just water weight but it does get frustrating. I don't really count calories so much these days but after over 45 years of calorie counting I pretty much know how many calories I'm eating daily. I average between 1200-1500 most days. But I do still eat a lot of processed foods. That will change once I finish what foods I have right now. But I did a big stock up months ago and those foods have to be eaten before I can really afford to buy more, healthier foods. So I try to adjust what I eat per day. Say one meal is higher in sodium, the next meal I eat much less in sodium. And I try to drink a lot more water on higher sodium days.

Happy Sunday everyone. I'm 249.7 this morning, which is 1.5 lbs. less than last Sunday . So I'm pleased about that. Hoping to continue the downward progress now. Good way to start the week off.

I'm so happy for you, Vicki! 

Thanks Heather. How's the start of your week going?

Forgot to watch this topic!

I must stop eating ice cream every day!

Vicki, thanks for asking. My week is off to a good start. Mondays and Tuesdays are my busiest work days. 

Margaret , I know just what you mean! I was on a Talenti kick about a year ago and I swear that added so much to my hips and butt. I rejoined the gym this past July because I was really noticing it. I have not bought Talenti since then, nor any ice cream at all, since I started going to the gym, and I'm only now starting to see improvements in those problem areas. It's taken me months, and I'm still not done, but I can visibly see and feel improvements now. I had to cut it out cold turkey.

My after dinner sweet treat now is two Andes candies. Still not great, but way better than before. I eat them very slowly with small bites so they last a bit longer.

I love icecream too but I'm lactos intolorant so I can't eat but a tiny bit or I have problems. I've discovered something I like as well which is like an Italian ice. It's very refreshing and has no milk in it. It also has less calories and no sodium.

Vicki, this might sound counterintuitive but 1200-1500 kcal per day is actually too low (based on your current weight)! It sounds silly, I know, but your body goes into "starvation mode" and starts utilizing your calories more efficiently, thus putting a stop to or slowing down weight loss. I bet you'd see better results if you increased to 2000 kcal. And I apologize if I'm stepping out of bounds here, I tend to offer unsolicited advice because I'm so passionate about it, lol.

I snuck over that line I drew in the sand. I was hoping it was just a quick fluctuation, but I have stayed over 220 for a few days now, with today's weight at 221. But I know why... too much sugar and not doing all of my strength exercises. So it is a fix I know how to do.

Vicki, I think Scott is probably right about the calories. I often eat more than 2000 calories a day, but I can lose weight that way as long as I keep my muscles strong and watch the added sugar. I find counting calories a big pain but I do it every so often just to satisfy curiosity. Like Heather said a while back, be sure you are getting enough protein. I also was maintaining or losing while I was doing intermittent fasting, but I ate a lot during the eating windows! I let the intermittent fasting go while I had no appetite due to Covid, then colonoscopy, then surgery, but I thought all along that if I hit a plateau or started to gain back the weight I lost last year, I would go back to it, I guess it is time now!

im not worried yet, just annoyed, about the current weight gain. Last year I started at 240, went up to 250, and then ended under 220. I would just prefer not to gain 10 pounds befor losing more this year! My goal is to be either under 200 pounds or in size 16 pants by the end of the year. I'm in 18 or 18w or 16w now, depending on the cut.

yesterday I decided not to wait for the elevator and walked down the stairs instead. Three separate times! And I walked back up the stairs too (up is easier) and, yes, I went down and up alternating legs! This is so huge for me! It has been at least 10 years since I could go down stairs with alternating legs, probably closer to 20 years! I love my knee surgeon and physical therapists!

I also took a walk down to the pond, which I haven't done for over a year. Glad I went with my daughter, as I got tired and a little light-headed coming back, but I did it. Coming back, part of the way is fairly steep uphill.

I appreciate your thoughts, Scott. I've heard that too about calorie intake. I've also heard that a person should eat a full calorie amount on some days of the week and then a reduced calorie amount on other days of the week. Like full calories 5 days, and reduced calories 2 days. What do you think of this? Also, what are your views on intermittent fasting? Just curious. I like learning from others. My current workout routine is

Wed = one hour HIIT at orange theory

Thurs = one hour HIIT at orange theory 

Fri = John Peel strength at home video through IFit

Sat = longer treadmill run day around 3.5 miles

Sun = John Peel strength at home video through IFit

I also do a 15-minute toning video 2-3 days a week

Some weeks I get busy one of these days and can't do all 5 days, but I try. When I get busy, I just chalk it up to a rest day. What do you think of this routine? Again, just curious :)

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Margaret, your knee surgery sounds life changing. Literally. You are living a new life very different than before. Your progress is inspiring. 

Scott, I appreciate any advice I can get. I know what I'm doing just isn't working anymore. I'm 251.5 today, but I know I had too much sodium yesterday and the day before. I'll try to add a few more calories today but less sodium and see what happens.

Nargaret, I think it's awesome you're able to go up and down the stairs normally now. You're doing great.

Heather, you're doing great with the exercises as well. No way I could do all that. I'd be flat on my back in bed for a week, if I tried.

Has anyone heard from Teri? I'll shoot her a message and make sure she's ok.

Thanks for the message, Vicki. Once again I failed to watch the thread! But I'm here now.  

I'm hanging in at 195.5. I was very proud yesterday to do my monthly grocery shopping without even walking through the bakery section.  I'm going to lunch today with a group but I can get by with a bowl of vegetable beef soup with oyster crackers.

I won't be eating much today... root canal day.

I won't be eating much today... root canal day. And I'm having a hard time getting the exercising in because it is peak tax season so I am working a lot of hours.

Glad to see you here Teri.

Margaret, sorry about the dental work. That's never fun.

Heather, if you're trying to lose weight I would suggest a calorie deficit of 10-20% of your TDDE every day of the week (depending on how quickly you want to lose weight.) Your routine sounds pretty good. One hour of HIIT can be a lot, and it depends if you're trying to just lose weight, or if you're trying to cut fat specifically. HIIT burns more calories, and more weight, but aerobic activity burns less calories although a high % from fat stores. Keep in mind that exercise is only going to account for about 10% of your calories. Sounds crazy, but it's true. Your BMR & diet will take care of the rest. Happy to make you a basic calorie and macro plan; only takes me about five minutes once I know a little information. Intermittent fasting can be a great thing, if it aligns with your goals. For instance, if you're trying to build more muscle, it can harm you, as you start to use muscle stores for fuel. But if you're just trying to shed pounds, it can help a lot. Fasting in general is good for your health.

VIcki, happy to help in any way I can.

If you ladies would like, shoot me a PM (or post in here if you feel comfortable) with your weight, height, age, diet restrictions, and activity level (sedentary, lightly active, moderately active, etc.) and I'll create a kcal plan with protein/carbs/fats and then you can eat whatever you'd like as long as you stay within these parameters (although I'd advise mostly healthy foods!)

Would look something like this (just as an example):

Calories: 2500

Protein: 200g

Carbs: 200g

Fats: 100g

Scott, that would be great!!

I'm 67, 5'6", 252 lbs( as of this morning), sedentary for the most part, due to a slipped disk in lower back, can't have a lot of dairy or tomatos, and not a fan of most raw veggies. I think I may be a challenge for you but would appreciate any help and advice.

Vicki, it's no problem! I've been doing it for so long I can nearly do it all in my head, lol. Based on your criteria, your TDEE (total daily energy expenditure) would be 2037 calories. So that's approximately how many calories you're burning per day. To lose weight, we want to consume less than that number. Anything less will result in weight loss. I'd recommend no more than a 20% deficit.

I'd recommend a daily intake of:

1700 calories

130g Protein

182g Carbs

50g Fat

I'd venture to say that you could increase your fats and decrease your carbs based on how you feel, but you'd want to balance them out. If you can give me an idea of what you like to eat I could make it more specific. For instance, I don't have a gallbladder anymore so my fats have to be pretty low, but other people have success with higher levels of fats. Just depends. At 1700 calories you'll be losing about 2/3 of a lb per week. Doesn't sound like much (35lbs over the next year though), but we don't want to go too crazy or else we go into that starvation mode we talked about. We put it on slowly and we take it off slowly. Could go down to 1600 calories but I wouldn't recommend more than that.