Health and Fitness February 2025

[Lady Maverick]

Ohhh....I hadn't even looked at the % of how much weight lost since I started tracking on July 5th.
I just did and I have lost a total of 9.6%

Suddenly it seems worth it to endure this incredibly slow process with months when I lost a measly 1.5%.
Eventually it starts adding up.

I want to lose weight faster, but I also have experience of trying that many times and quitting every single time.
REminding myself....slow is better than quitting.

[Lady Maverick]

Doing a review of last week and comparing it to my previous week and monthly numbers.

Calories - Improving
1139 - Last week average
1363 - Previous week average
1205 - February average

Steps - improving but below what I can do.
4195 - Last week average
3001 - Previous week average
3835 - February average

Weight - slow loss happening.
- .27% - last week average
+ .44% - previous week average. Eeek! weight gain happened
-1.53% - last 30 days

I am going to focus on moving my body more. I can either use it or lose it. I don't want to lose that ability!
Last week I increased the steps by 1000 per day. I am going to set my goal for this week to increase it another 1000 steps.
5k steps daily

[Twins' Mom]

I'm sticking with 7500/day goal for 52500 on the week. With warmer weather I'm hoping to be more consistent. Yesterday I did three laps with ddog but still only had 5500 steps because I didn't do much inside the house.

My weight loss is stalled. I'm not tracking my diet but goal is to eat two good meals and a heavy snack mid day. Last two nights have been at restaurants, last week dh was out and I didn't eat well. Tonight with cooking at home I'll eat better.

[Lady Maverick]

Yesterday I used Alexa to remind me to move. It was a success.

Trying it again today.

[Twins' Mom]

I had over 10K steps yesterday with the treadmill walking I did at my workout. Plus I did two laps with ddog when I got home. So today going for something not quite as ambitious, although I have made up for my Sunday deficit.

Healthy breakfast: Omelet with Kale and cheese, mandarin orange sectioned, with ricotta cheese dollop.

LadyM, how much protein do we need in a day? I know it depends on weight and activity level. (Found a calculator online and it gives a very wide range.)

[Lady Maverick]

My goal for protein is 40%. I can fairly easily hit 37% but going higher takes some effort.

1200 calories x 40% protein = 120grams which is 480 calories.

I focus on eating protein at every meal and a variety of proteins every day. Eggs, fish, chicken, Greek yogurt, and whey protein powder are my main go-to's. I try to eat red meat a couple times a week and liver once a week to supplement effort to meet the nutritional goals.

For me, increasing protein % results in less hunger. I am rarely hungry if I keep my protein % intake up.

Once I meet my protein goal for the day then I decide on what else I want to eat. Eating carbs at the end of the day feels like a treat. I go through phases but right now I enjoy eating an apple before bedtime.

[Harriet]

Regarding need, Twins', the protein-needed-in-grams formula nutritionists use is "Ideal weight in pounds multiplied by 4 divided by 10". It's usually considered acceptable to use actual weight in pounds instead if the person is satisfied that theirs is healthy for them. So, generally per 100 pounds, 40 grams is said to be needed each day. A 150-pound person might be told by a nutritionist that they need 60 grams. This can be complicated by the person (or their professional) not believing the person's weight is healthy - if someone understands themselves to be well overweight or underweight, then using their own weight wouldn't work with that formula, but "ideal" weight might not make sense either, so a balance between them would be recommended.

It's all trial and error anyway, according to how people seem to feel at different levels and how various countries' people get along at whatever their average is. Scientists continue to be unable to point to any protein deficiency unless there was also general malnutrition or starvation at the same time. There used to be a belief that there was a protein deficiency disease called kwashiorkor, but that turned out to be more likely caused by something wrong in the gut microbiome.

LadyM, even working hard in a garden might keep you at the same spot a lot rather than trekking around like a long walk. You might be doing a lot that you don't get credit for sometimes.

[Lady Maverick]

I love reading about research and factual evidence-based conclusions for improving our health. I tend to shy away from scholars & celebrities who promote their opinions and products without actual proof. Name any issue and there will be a wide variety of studies and opinions. When they contradict each other, then is it possible for all of them to be the truth? How to sort out facts and opinions? I struggle with this and try to remain open to ideas while listening to my body.

I just read a newly released study on older women. Their conclusion is "The results indicate that improvements in strength are related to micronutrient sufficiency rather than macronutrient sufficiency."

This study shows the importance of keeping those micronutrients in the green zone (100%). Although, the study doesn't show the importance of all 84 vitamin/minerals that cronometer tracks.

There are so many factors that affect our health. I can quickly get overwhelmed by them.

Reminding myself to focus on what I know works for my body and mental health.

[Ramblinrose]

I stayed at my calorie count. Got my water in and 13k steps.

My pants are falling down without a belt and I had to move my bra hooks over one hook. Eating as I did as a kid… no process food, just clean eating.

Had breakfast out with my son this morning.. 2 eggs and 1/2 English muffin.

Still very careful with food regarding my stomach. Not much of an appetite. The thought of veggies, salads, and meat makes me nauseous. Yogurt, fruit and ground or canned chicken are my friend. I can cook for Seeetie as long as I don’t have to eat it… weird I know

[Twins' Mom]

Survey says (that is, yesterday's regarding protein) that I need to be eating more protein. These evenings when dh is out I don't cook, sometimes it's a little leftovers or cheese and crackers.

And LadyM, I should look at micronutrients too, I tend to eat same things over and over again.