We’ve been working on developing a “go to” cheap calorie day. We talked about breakfast, lunch, and snacks. Before determining your best dinner option, let’s see if you have earned yourself more daily calories.
If you are walking AT LEAST 5,000 steps a day, you can begin recording your walks in your diet app. If you are not up to 5,000 steps a day, you will be soon. Now you have something to encourage you to reach that 5,000 (and soon 10,000) step guideline.
Walking 5,000 is about 2.5 miles and about 185 calories burned. Once you reach the 10,000 steps, you will have burned about 370 calories. Hopefully that encourages you to want to walk more. More, the better!
STOP! Before you add those calories into your daily calorie allowance … you need to adopt another rule towards better health.
This new rule will help you actually lose the weight and keep it off. The rule is called: the over/under rule. This will balance out your eyes versus your heart.
Overestimate what you eat / underestimate what you do
Our eyes tend to believe our servings are smaller than they actually are. For example, you think you have a 4 ounce piece of chicken when it is probably more like 5.5 ounces. Do that with every item for every meal and the scale goes in the wrong direction. Especially dangerous is the number of calories in dessert.
The same is true for exercise. We tend to think we worked out harder, walked longer, or did more than reality.
This is why you’ll need to adopt and adhere to the over/under rule.
Your deceiving eyes and heart
To compensate for the “over” part of the rule, “overestimate” to what you eat.
- If you ate 4.3 ounces … record 4.5 ounces.
- If you ate 4.1 ounces … record 4.5 ounces.
- If you ate 4.6 ounces … record 5 ounces.
This does dwindle the amount of calories you eat but that isn’t a bad thing. Especially since you are now going to start recording calories you EARN.
This brings us to the other side of the scale: recording exercise.
We are sure we walked more than what is registering. We are sure we should be burning more calories than what your fitbit says (more on this device in a future post). Our heart says so … so it must be true.
Recording calories burned and earned
Your fitness app will help you calculate the actual calories burned/earned. You will notice that what you burn will always be higher than the calories the app will allow you to earn. That’s okay. Your goal is to lose the weight and get back in shape (#getbackinshape).
Sorry, just as our eyes think we are eating less than we actually are; our hearts say we are burning more calories than we actually do.
- If you walked 3.4 miles … record 3 miles.
- If you walked 3.95 miles … record 3.5 miles.
- If you walked 2.3 miles … record 0 miles.
To record your daily walks (we will discuss apps like fitbit in a future post):
- You must walk at least 2.5 miles to record anything.
- You adjust downward to the nearest .5 miles (even if you are very close to the next level).
For all other type of exercises (hopefully you are up to 3x per week), time is the measurement. For me, when I lift weights or row, I adjust the time downwards.
- 23 minutes … record 20 minutes.
- 39 minutes … record 35 minutes.
- 19 minutes … record 0.
To record timed exercises:
- You must work out for at least 20 minutes to record anything.
- You adjust downward to the nearest 5 minutes (even if you are very close to the next level).
If you are using the noom app, the exercise section asks for strength. Be honest with yourself, you are only starting out. You are not exercising at the maximum … yet. That means when you record timed exercise, you did it at low or medium strength.
If you haven’t downloaded an app for your phone or computer, you will have a difficult time recording calories earned. I did find this website to help you estimate how many calories you burned. BUT, always downsize the number they provide. Remember:
You need to underestimate what you burned to record what you’ve earned.
One day to the next
Some days you may not be up to all the exercise you planned. That’s okay. That day you didn’t earn extra calories. However, the next day you can earn them through exercise. Because calories earned are on a day-by-day basis.
That also means if you did lot’s of exercise on Monday and didn’t eat all the allotted calories, they are lost. You can not carry over to the next day (or a future day) any uneaten calories! That’s a slippery slope you do not want to start.
Carrying over excess calories leads to weight gain.
Have a great week! Enjoy the earned calories!
Get Back In Shape To Do List
- Weigh In DAILY (recording the date/weight)
- Increase your steps every day by 250.
- Eat your meals within 12 hours.
- Drink 64 oz of water a day.
- Record what you eat.
- Know your meal-calorie guidelines
- Know what foods will heal health issues
- Snack on purpose
- Add aerobic exercise to your schedule
- Burn daily to earn daily.
- Healthy habits help you lose and maintain a good weight and health.
- A scale is just the provider of information to help you make healthier choices.
- Don’t just eat more calories; earn them!
- Flush out the bloat.
- Know your calorie boundaries.
- Consistency matters.
- Eat your way to better health
- Exercise your heart
- Over estimate what you eat; underestimate what you burned
- Underestimate what you burned to record what you’ve earned.
- Carrying over excess calories leads to weight gain.
Welcome to the journey to better health! You can do it!