LISfifty- Журнал, 18 авг 18

Good luck 🍀 you got this and you will succeed if you do not give up  

Remember activity level also determines your maintenance calorie count 😉 

I’m never the same day to day so I aim for 1500-1600 daily and my weekly total is usually 9000-12000 depending on the week and if trying to lose or like now maintain but build muscle. Some days I eat more so I eat less the next day. Or if I know we have a big high calorie meal coming up I’ll cut back for a few days to make up for it. The only thing I won’t mess with right now is my protein. I aim for 100g per day but am happy with 90+. I keep a handwritten spreadsheet based on the data I plug into FS. It’s quite handy to pull out and look for trends based on weeks or months.  

You can track it by week or day...my last pic post tells you how 😉 

I use that too and its calculator is more accurate than the one here, this one is a bit overly generous. I log food in both places. I feel easier over there as I could make my own food entries easier.  

Baskington- Yes, being able to have custom foods and put in recipies is nice.  

Pepperjj-I like the idea of thinking of a weekly calorie bank,account and saving up,for bigger meals. Thanks. 

Rosio19 - you have really great information on your page. I have started doing water aerobics, but even today you are inspiring me begin adding weight lifting. I have osteoporosis so U am reauored yo do,that anyway.,thanks. 

You are very welcome 🙏 😉 

I found it last week that I have osteopenia from chemo treatment last year. The nurse called and recommended 3x per week of weight bearing activities such as lifting weights, home workouts involving squats, pushups etc and classes at the gym like water aerobics and body pump. I’m already there but am adding more in each time. I like the water aerobics class my gym offers. My nurse said it’s possible to stop osteopenia from going to osteoperosis and maybe even build back some of my bone if I gain enough muscle. Is it the same with osteoporosis? I like the food bank idea because some days I eat a lot but it adds up to 1000 and I can use those saved calories to have a treat or a meal that’s higher calories later in the week.  

Pepperjj- I lost my rather extensive reply when I shifted my phone to horizontal to get more space.(arrrgh!) So here is a much briefer response. Yes, the same recommendations would apply to those with osteoporosis, and in addition medications may be recommended to stop further bone loss. Building bone is not always promised. Resistance work is helpful as well. You may want to be careful to avoid calorie restrictions other than your deficit, and be sure to not l ose muscle. The thyroid has to be kept healthy as well. Having said all of that, I would like to,stay motivated enough to,actually do those things.  

Only about 50-100 calorie deficit at the moment. I see my oncologist in a few weeks so I’ll ask her. She’s all about vegetarian, avoiding all sugar, lower fat and carbs... not sure what I’d eat on her diet except the low carb veggies lol. I’m hoping she will have suggestions for me that won’t compeltely change my lifestyle (farm girl and don’t feel well if I avoid beef for more than a few days). Thanks for the info! My report advised no meds for now but I plan to ask about them.  

At first I had a diet partner online. It worked well as we played the same game and whomever lost the biggest % of weight that week got a game item from the other. Made it interesting. Different lifestyles though and she doesn’t work out so she found someone else who was more like her and I’ve yet to find someone to come workout with me lol. Maybe you could find someone locally to offer encouragement and support? If not you have all of us here!  

Pepperjj- Sounds like a great plan. I find that as long as I keep talking to you all, snd keep logging and weighing, my progress is good. This is a great motivationsl community. Locally, people my age are not often as interested in moving about and doing things as I am. Hoping to find some younger buddies. I would like to hike and,canoe and all buy these are not always safe to do alone. What would be,helpful,to me online is,if someone does not see me post for awhile to,say - where are you!!! LOL! Have a great day!  

I still have chemo brain but I’ll do my best to prod you lol. I find commenting on journals makes me more active on FS and constantly aware of activity and food as it’s on my mind more often. Around here it’s very clickish. If you aren’t already in the group they don’t really want you in it lol. I’m looking into classes at the ymca. I may try something like body pump and there will be people my age. I think I’ll also try water aerobics as that was fun but that group is a good 20 years older than me. I’m 37... only child raised around family who are 40-70 years my senior. I find I like the older group better lol. They judge me on ME and what I say and what I think and aren’t so pretentious. I also love 0-9 year olds but they don’t make great gym partners lol. Although my 4 year old loves working out with me at home. Horrible form but great support and encouragement haha.