The PPOT Weight Loss Challenge 2012

[12own911]

Hi Everyone, below is the starting and goal weights for everyone that said they are in. Please review and let me know if there are any changes needed. Our first weigh-in will be 1/23/12.

[mossguy]

Kim, I wish I were only 72. I am 76. (on the 14th). Thanks.

[jyl]

Hey no fair, Tom, a good dump would get you to the 200# goal . . . should Kim put in, say, 195#?

[mossguy]

Jon, I agree! It's not fair. But remember that I am working on my second year and started at 214. 200 or less has been a long time goal. However, since I am so close, I agree, let's put me down for 195. Now it's more than a good dump.

[uncle_scott]

I am 27, and just had a doctor's physical today for my job's welness program. I am 5'11" and weighed 175 today, last year at this time I was 165. I plan to drop 10 pounds, but add muscle. I have added 10 pounds per year two years in a row...bad cycle I think . Time to step up the cardio. I am in.

[12own911]

Hi Tom, I will change age. I did not check final input before sending. I will also change your goal weight to 195. I will add Uncle_Scott to the mix. As for the ones without age we will not be able to calc all values without this number. If you dont mind, please provide these values Thanks everyone.

[12own911]

Below is your BMR number so that it will be easier to calc calorie intake versus calorie outtake. Your BMR is the number of calories your body burns in a day when operating at absolute minimum capacity. Basically, imagine sitting on the couch all day. (Is this a little too easy for you to imagine? Don't worry — we'll fix that!) Your BMR, then, is the number of calories your body burns just to maintain your heartbeat, digestion, respiration, tissue repair and other organ functions. That's it.

BMR is influenced by a number of factors, including age, weight, height, gender, and environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close.



By the by, if you are not a guy please let me know as I have calc'd almost everyone's BMR based on gender of Male.

[Rufblackbird]

hope it's not too late to join in...have gained so much weight in the last two years it's absolutely disgusting.

age: 30 (31 at end of month)
starting weight: 269 as of last night
5' 11"
hoping to get to 200lbs (where I was before I left HI), so 69lbs is the goal.

will take a pic tonight but will hold on to it and compare at end of year (if successful) so nobody has to be grossed out right now

[12own911]

Hi Jeff, you have been added to the group. Please review and let me know if there are any updates needed. I will change your age at the end of the month after the first weigh-in.

[Rufblackbird]

thanks!

[12own911]

Do You Know Your Active Metabolic Rate?

The number of calories you burn in a day is known as your active metabolic rate (AMR). Rates vary from person to person, so it is crucial that you take the time to figure yours out — if you don't, you run the risk of consuming too many calories or even consuming too few.

Aside from determining how many calories you burn in a day, you also need to figure out what your physical activity level is. Determine which one of these descriptions best fits your day-to-day routine, then give yourself the appropriate score.

a. Sedentary Physical Activity Level
Do you have a desk job or do some other kind of work that keeps you in your chair for most of the day? If the answer is yes, your score is 1.1.

b. Light Physical Activity Level
Are you on your feet and walking around for at least half the day? Stay-at-home moms, salespeople, and doctors fall into this category. If this is you, your score is 1.2.

c. Moderate Physical Activity Level
If you're on the move pretty much all day, with a few limited periods of being sedentary, this is the level for you. People in this category include gardeners, carpenters, and mail carriers. If you're in this category, your score is 1.3.

d. High Physical Activity Level
Does your job require being constantly on the move, and does it entail significant amounts of manual labor? Construction workers, farm workers, and movers are among those who land in this category. If you're in this group, your score is 1.4.

Another element you need to calculate your AMR is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.


Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number.

BMR * Activity Level + Exercise Expenditure = AMR

[jyl]

Usually a deficit of about -500 calories/day is recommended. So if AMR = 2500, try eating 2000. 3500 cal = 1 lb fat so that is 1 lb/week loss. In practice, AMR is only an estimate, calorie and activity logging can be wrong, everyone's metabolism is different, and nothing ever works linearly, so at best that's an average trend to shoot for.

[Z-man]

Originally Posted by jyl

Usually a deficit of about -500 calories/day is recommended. So if AMR = 2500, try eating 2000. 3500 cal = 1 lb fat so that is 1 lb/week loss. In practice, AMR is only an estimate, calorie and activity logging can be wrong, everyone's metabolism is different, and nothing ever works linearly, so at best that's an average trend to shoot for.

My translation:

Eat less & exercise more!

The scale will tell if you are eating more than you should!
-Z

[12own911]

So I completed a virtual 1/2 marathon this morning. Back hurts but it has been hurting for a while now. Here's hoping this will help with the first weight loss goal. One more week before our first weigh-in. Need to continue with the walking. I have the Tinkerbell 1/2 marathon at the end of the month.

[Burkie61]

Don't know if I can still participate, but if so, please put me in.

Burkie61
Age 48
6'1"
227 lbs
Goal 210 lbs

Thanks and let me know

Paul

[12own911]

Hi Paul, I will add you to the group. We have not had our first weigh-in yet so you can be added. I will send your stats once I get on a computer. Thanks.

[Rufblackbird]

haven't had much time to exercise much, but have changed eating habits (and portions) dramatically. so far, there's signs of improvement, but only time will tell. had a turkey & swiss wrap from costco and a few pieces of baby carrots for lunch, and I'm hungry already :/

[Z-man]

Folks: I found a great app that helps track your diet and exercise: "my fitness pal." If you have a smartphone, look it up in the App storage or the market. Or - you can log in food here: Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com.

You input your age, weight, height and target weight and it calculates how many calories you need to eat per day.

With a smartphone, if you are eating packaged foods, you have the option of simply scanning the barcode - it will automatically bring up the nutritional information for the food, and then you can simply add that food to your daily food consumption.

It also also allows you to input all sorts of exercises.

If you burn calories via exercise, it will augment your daily caloric intake accordingly.

In the past, when Mrs. Z-man would ask me to log my food intake, I would loathe doing it. But this app makes it very easy to keep a food log - and it gives you tons of nuturion info as well. (Summary page breaks down your consumption by fats, carbs, vitamins..etc. consumed).

At the end of the day, when you submit your final numbers, it will give you a message like, "If today is a typical day, you will loose X lbs in 5 weeks."

You can 'friend' people. It won't share your food diary, but it wil share if you are loosing weight, or came in under your daily carb allowance and other stuff like that.

I really like using it so far. Really helps me track my food.

-Z-man.

[jyl]

I use a similar app and site. They are really helpful. Lots better than trying to record everything manually.

[12own911]

Hi Paul, below is your starting numbers. Please review and let me know if there are any updates. We have less then a week before our official weign-in.