Running with LoseIt - 7/23/2021 - Did I really just burn 1000 calories?!

This has become an on-again-off-again post about Running in LoseIt. Sorry for the lack of updates. I've been extremely busy with work to even consider taking the time to put up something.

All levels of runner are welcome here, from first timers to experienced marathoners. We welcome someone who just ran for the first time or is just starting couch to 5K (r/c25k) as eagerly as someone who has thousands of miles of experience.

This post is for sharing your weekly progress or excitement with running. From training you got in this last week, your first run, a virtual race, or a real race, we'd love to hear what you did. Got a running related NSV (non-scale victory), we'd love to hear. Have a question or need advice, we are here to help.

In addition to sharing your progress each week, I ramble on about some topic related to running. This week's topic - Exercise Calories: The Myths and Uses

Exercise Calories or Did I Just Burn 1000 Calories?!

https://imgur.com/a/81onpsI

Gyms opened back up and I've been back in my condo's gym using the treadmill, elliptical, and the weights. It's nice to be able to replace outside walks with a very targeted Zone 2 hour workout on the treadmill (incline walking) or elliptical/cross-trainer to help build my cardio endurance better. Once again I'm looking at all sorts of stats about my workout -- miles, speed, heart rate, incline, and calories.

I think a lot of people look at the Calories reported on these machines and they can think that they burned a bunch of calories. When you are calorie counting, the question in you mind might be "did I burn those calories and how do I adjust my tracking?".

You did not burn all the calories

I've yet to see a calorie counter on any piece of equipment that matches what my chest strap and Polar watch reports -- they all over estimate, often 20-50% too much. Even my Chest Strap, my Polar Watch set to Treadmill or Elliptical will over report calories, but not nearly as much.

Now that 20-50% is based on me entering my weight, age, and often having my Polar heart rate strap one which broadcasts to all these machines. Most machines are set to have a standard 175lb person using the machine and base everything upon that. If I leave this setting, sometimes the machines will report close to my Polar watch, but often still over it.

How much did you burn?

The only way to tell how much you burned is by looking at your weight loss in a week. If you want to figure out those exercise calories, see how much you lost weight wise without them. Did you lose the same as your deficit would indicate?

For example -- you did five workouts during the week, totaling 3000 calories. During the week you ate at 1000 calorie deficit. You ended the week losing 2.5 pounds. Well, those 3000 calories really amounted to an additional 1750 of deficit (the extra .5 pounds). So the exercise calories really are worth about half of what was reported to you.

Repeat this again and again until you feel comfortable matching the workout calories to your deficit calculation.

The Half Rule

I find in a pinch most folks can take half the number shown on a machine and use it as a reasonable guess. Still, if you stop losing weight or lose less than expected, stop adjusting your eating based on exercise generated calories.

With the following caveats --

1. You record all calories you ate -- you don't ignore pre- or post-workout food or supplements.
2. You really worked out and got sweaty and/or were breathing hard. If you didn't actually push yourself, don't record calories.
3. The workout took 30 or more minutes.
4. You workout repeatedly, 2-3 times a week at least.

Why these rules? 1) If you aren't tracking all your calories, the exercise calories are the least of your concerns - track it all before you track your burn. 2) Workouts that aren't an effort are the most over inflated on the machines. An easy 2.5mph stroll on the tread for me burns about 200 calories and hour (will show 450-500 on most machines) and is not significantly different than general housework or shopping efforts (and you don't track them). 3) Short workouts are great for you, but don't amount to an important level of calories to track. 4) If you don't regularly workout the calories will not make a difference and you should ignore them.

Can you just pick Lightly Active or Active TDEE levels to reflect regular exercise?

When you select Lightly Active based on your exercise I think the estimates shown weekly workouts is deceptive. Lightly Active or Active/Moderately must include regular daily effort. You workout 3 times a week, that's not enough. You need 1-2 hours on-your-feet time everyday + 3 workouts a week for Lightly Active. Think of Lightly Active as a 10,000 steps a day, plus 3 workouts a week.

In general, if have a largely sedentary full time job do not pick anything but Sedentary for your TDEE factor initially. Adjust once you end up losing way more or less than expected.

Can you select it if you exercise? Yes, you can. Should you? I suggest adjusting from sedentary and not picking Light Active or higher levels if you are basing this on exercise and not an active lifestyle or job.

Socks for all Feet!

I've been loving some of these new socks. There's three different types of socks among the ones I received and they have their perfect uses. Depending what you are looking one type may be better for you and another better for someone else.

Here's that list again -- broken down by type --

Comfy Socks

• Injinji Run Lightweight No-Show
• Swiftwick – MAXUS ZERO Golf & Running Socks, Maximum Cushion
• Smartwool Men's PhD Run Cold Weather Mid Crew Light Elite Merino Wool Socks
• Darn Tough Men's Run 1/4 Ultra-Lightweight - X-Large Eclipse Merino Wool Socks for Running
• Balegas largely fit in here.

These socks are just comfy. They feel soft, have some padding/comfort, and if they have some supportive elements those aren't restrictive at all. These offer more warmth than minimal or supportive socks which tend to be thinner.

Supportive Socks

• Under Armour unisex-adult Run Cushion No Show Tab Socks
• Feetures and Thorilos also fit in here.

These socks offer support and structure. The UA socks are still comfy while providing arch support and some modest compression but combine some nice comfort materials. Feetures I have are similar but are more of a full bandage/elastic construction that provides support over comfort.

Minimal Socks

• Rockay Accelerate Anti-Blister Running Socks
• Drymax Hyper Thin Running Mini Crew

These socks are so slight, you might think they ripped you off by barely providing you anything but a thin light hose socking for your feet. But the socks are durable and the material's thinness and smooth texture make them into a second skin. The result is something that is protective that you forget you are wearing. I find these socks are the simplest way to prevent friction or hotspots. The smoothness protects against that. These are the absolute best socks for hotter days. They are the coolest and most comfortable on a summer run.

So what's the best socks?

Will pick my favorite socks in my next post!

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I gained 50 lbs during COVID and I’m so desperate to lose the weight that I’m having a hard time not developing eating disorder tendencies.

For reference, I’m 5’3” female. My weight has always fluctuated between 112-130 lbs, and I was content with that. I stepped on the scale for the first time in a long time a few days ago and I was shocked to see the number 170.

I know slow and steady weight loss is the healthy and maintainable thing to do, but I can’t get it out of my head that that’s not good enough. At the generally recommended pace of 2lb/week, I wouldn’t be back to my normal weight until at least January. My brain just can’t deal with that. In my head I want to lose 4lbs/week, but after doing the math on that I realized I’d have to eat less than 1000 calories a day and spend hours every day exercising.

Something that’s also making it harder for me is that I used to make a good amount of money selling pictures (not fully nude, and please don’t judge me for it). I recently lost my job so I want to start doing that again to keep myself afloat while I find work, but I’m afraid that no one will find me attractive anymore. It doesn’t help that my hips and butt are covered in stretch marks.

I’m just so desperate to lose the weight that I’m having a hard time fighting the urge to cut my calories well below what’s safe and exercise all day every day. If anyone has ever had a similar mindset, I’d really appreciate some advice on how I can address this before it becomes a real problem.

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I can't see an end in sight - I think I need help

I (F34) have always been overweight. When I went to uni I dedicated myself to weight loss for the first time, joined spark people, a gym and yoga class, ate 1200 cals (plus alcohol) and quickly dropped 50lbs. But because it was by not eating and drinking a lot, I not only re-gained, but added on without noticing over the next few years. Rewind to 5 years ago, I was tipping the scale at 250lbs and lost the ability to do anything comfortably, from sitting to moving etc - you guys know the drill. I went on a "strict" diet, 1200 calories, moderate exercise, and over the next 8 or so months dropped 75lbs. I was just 10lbs away from my goal weight, and for some reason I gave up? I was very depressed at the time so that probably played a big role.

Fast-forward to today, I'm under 200lbs, but 50-ish lbs away from my goal weight. I've been trying, guys. I'm counting calories, but keep slipping up (mainly after I drink too much, I inhale food the next day). I have an exercise bike and a great app, but I can't find the energy to just do it. My weight goes up and down 5lbs every month. When I'm on track, I lose easily, and then I go ruin it all again. I don't have a lot of confidence and I really don't like myself, and lately I've been feeling so uncomfortable in my body.

I thought maybe a personal trainer could help, but then I saw the rates. I think maybe someone to keep me accoutable and motivate me would be great, but I'm not sure if this is not another "bandaid" like my bike, my fitbit, my fancy scale - all these things that are great if you're doing the job, but not doing the job, you know? Do online personal trainers exist? I'm on myfitnesspal which I love, but don't want a Noom-style app that I just don't thing is the right approach.

I wanted to ask the community what you thought. Or if you have any tips. Or any experiences you could share. I'm going to be 35 years old soon and I'm so tired of living my life like this, I still have time to turn things around, but I keep being my biggest enemy.

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possible pec/chest workout for lifting breasts after weight loss?

i have always had big boobs (wearing a b cup in 5th grade, dd by freshman year) and i also lost a lot of weight, i went from ~190 to ~130 in a little more than a year give or take, and now my boobs are SO saggy. i’m only 18 and my nipples point to the floor, i look terrible without a bra, and overall i just hate my boobs. has anyone experienced any lifting results by doing pec/chest workouts? if so, could you PLEASE list your routine, i’ve heard mixed yes/nos but no one who had results tells exactly what they did. i know that even if there is some lift it will be minor bc boobs are fat and not muscle, but i’m desperate for anything that will help make them even a bit perkier, i’m actively saving up for a breast lift lol

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The 4-Phase, Easier Way To Enter a Calorie Deficit and Lose Weight Naturally (Without Calorie Counting, Carb-Cutting, etc.)

NOTE: this phased approach to weight loss will probably not get you super lean. However, it will almost definitely cause you to lose quite a bit of weight without the hunger, and will avoid extreme approaches that tend to lead to burnout.

Intro: a well-controlled study from the NIH demonstrated that people who consume highly-processed diets naturally eat 500 calories more/gain 1 lb per week, and when they are switched to unprocessed diets, they naturally eat 500 calories few/lose 1 lb per week. This points to the efficacy of focusing on diet quality rather than diet quantity. Of course, diet quantity is what determines actual fat loss, but improving diet quality can help you naturally eat less, losing weight without much hunger.

Step 1 (GAINING AWARENESS): track your food for 1-2 weeks. No need to track calories, and no need to change anything that you eat. Just write down each food you eat and a rough portion size estimate.

Step 2 (ADDING IN): add in healthy foods to each meal/snack. There isn't something magical about healthy foods, but obviously have nutrient density and they have been demonstrated to fill you up quicker than processed foods, helping you avoid overeating. Examples of things to consume more of: eggs, green vegetables, salmon/tuna, lean meats, boiled potatoes, beans/legumes, oats, fruit, etc. Just commit to adding in these healthy foods before you eat other stuff, naturally crowding out the unhealthy foods that promote overeating and excess calorie intake. Continue this step for as many weeks as you continue to lose weight.

Step 3 (SWAPPING OUT): Assuming you've plateaued on Step 2, look back at your log and find the empty calories. These are the food sources that add a lot of calories into your diet without providing an equal amount of satiety or fullness. Obvious examples: soda, sweets/desserts, even healthy sources of liquid calories (e.g. potentially milk/milk replacements, "fresh" juices, protein shakes, etc.), chips, and highly processed meats. You don't need to completely eliminate every source of empty calories, but the longer you can stick to an unprocessed plate, the easier it will be on your tastebuds to adjust and truly enjoy these healthier foods. If you're drinking soda, switch to a 0-calorie one, or switch to La Croix, or simply drink lots more water. It will take a while for this to not taste terrible for many people. If you're eating cereal, switch to rolled oats. If you're eating sweets, switch to fruit.

Step 4 (CONSCIOUS CALORIC REDUCTION): If you plateaued on Step 3 and are not yet at your goal weight, it is likely time to do some conscious reduction in how much you eat, not simply working on what you eat. The most straightfoward method is to download a calorie-tracking app like FatSecret or MFP and start logging your calories, trying to get in a ~500 cal deficit. This will work. However, other people really find the whole concept distasteful and prefer to enter a negative calorie balance as a side effect. For these people, the following may help you achieve a deficit:

(1) Intermittent fasting

There's nothing necessarily magical about the fasting, but by shortening your eating window, your opportunity to consume calories decreases, and you will likely naturally eat less.

(2) Eliminate snacking

There's nothing evil about snacks either, but there have been studies done that demonstrate that snacking outside of your chosen meals ultimately can lead to weight gain (independent of the quality of the snacks). Example: you eat 2100 calories a day between 3 700 calorie meals. However, if you get hungry between lunch and dinner and eat a 300 calorie snack, you might assume your dinner calories will decrease because you recently ate. Unfortunately, you end up averaging out to 2200+ calories because you don't generally unconsciously compensate for the snack by eating a smaller dinner.

(3) Turbo-charging the adding-in

Assuming your diet is composed of mostly unprocessed foods that contribute to satiety, it might be time to bump it up a notch. Find the foods that bring you the most satiety and eat a lot more of that. For example, you might be eating peanut butter, which isn't necessarily unhealthy, but it's not that filling for the number of calories in it. So, instead of a peanut butter sandwich for breakfast, add in some eggs. This is essentially just a more extreme version of step 2.

This is not for everyone, and is certainly not necessary.

Summary: these tips probably sound stupid, and that's because they're largely very simple. And yet, they're also very effective.

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27 lbs lost, I'm not stopping now!

Hello everyone. I just wanted to say thank you to everyone in the r/loseit community. I don't have any friends or family who I can talk to about weight loss. My partner is very supportive but he has never been over weight and he can't relate to what I'm going through.

It has just been so nice to be a part of this community and to read posts that I can 100% relate to. There is so much good information floating around on this sub and every time I learn something new I feel like I got a gift from the person who posted it.

This is not my first time trying to lose weight. I have been oscillating between 250 lbs and 210 lbs for the past 5 years. A few months ago I hit a new all time high of 252 lbs and now I am at 225 lbs. Seeing 252 on the scale made me feel so guilty. Before the pandemic I had gotten down to around 215 lbs then I tried to maintain and ultimately went back to my old eating habits till I got up to 252 lbs. I am trying not be too hard on myself for that especially considering I got covid and I am still suffering from lingering symptoms but it's hard to extinguish the guilt I feel. I know there are other people on this sub who went through something similar and my heart goes out to all of you. This time around has felt so different for me. For what it's worth I am taking weight loss more seriously considering there is a high chance that I wouldn't have gotten so sick from covid if I had been a healthy weight. That's been a strong motivator for me.

I am also thinking more long term. I am allowing myself to make mistakes and I am still sticking to my diet if I have a few off days. I know that sometimes I will be socializing and eat something that doesn't fit into my calories for the day and I am forgiving myself for it. I am also doing absolutely everything I can to make sure I don't feel like being on a diet is torture. I am taking mental notes when I am extra hungry and fantasizing about binging and I instead eat a snack and I've noticed those thoughts go away when I do. I am not starving myself. I am eating small amounts frequently so that I can avoid getting hungry. I am working to increase my protein and I am letting myself eat over my calories a little bit if I am extra hungry that day. My goal is 1200 calories a day but I'm probably averaging 1400-1500 and that's ok! I'm still losing weight! I am also thinking of success as being able to keep weight off instead of measuring success by how much weight I can lose quickly.

I have gone from a size 18 to a size 14 (in old navy jeans). I have gone from getting winded and light headed playing fetch with my dogs to being able to take them on a 3 hour hike. I have gone from over eating and getting the itis (extremely full and tired) to eating small amounts throughout the day and never being hungry or stuffed. I have gone from 252 lbs to 225 lbs. And the most important thing is I am planning on losing weight and maintaining weight loss forever.

Here is a picture of me today <3

Edit: Spaces

TLDR: I lost 27 lbs and I am grateful for r/loseit

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How do you handle losing weight when you're around friends?

Whenever friends (or family) come and visit me I always end up eating more than I intend to in a day. We go out to restaurants where I can't help myself, or we get high and pig out at night. It's just so simple: When there's food around, I eat it. When I'm alone it's become very easy to not have food around, but even if my friends are very sympathetic to my weight loss and calorie restrictions, I don't want to hold them back from what they want to eat, and so I usually just end up eating what they eat too... I have a week long trip with a friend coming up and I'm so excited but admittedly food has been a big part of our relationship in the past and I don't know how to navigate it anymore. Even when I do hold off on food around my friends I feel like I'm being judged by them for not eating enough. I don't want to have any more setbacks, some advice would be awesome.

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