Weight Loss by Numbers

Weird title, I know – after all, weight is already just a number. So what do I mean by “weight loss by numbers”? In short, it’s reducing my efforts (eating, exercising, etc.) to data points. This is my latest “scheme” to get on track with losing weight.

The other day I found – by accident – a really useful spreadsheet designed to help you nail down your TDEE (Total Daily Energy Expenditure – the amount of calories you burn per day). It’s the kind of spreadsheet that requires a lot of data – to work well, at the very least, 4-6 weeks’ worth of data. It took me a little bit to figure out what I needed to do to get value out of it, but once I did, I found I really love it.

How it worked for me

For the past several weeks I’ve been working with a max 1555 calories per day, and that was based on some TDEE calculations and MyFitnessPal goals. The idea was to be in a 1000-calorie deficit from my TDEE. Well, this spreadsheet takes into account your weight and calorie intake to calculate your TDEE. This is, I feel, slightly more accurate than the calculators available online. What the sheet is doing is calculating the TDEE based on how calorie intake is affecting your weight the next day.

All that said – what it’s telling me today (at the time of writing, Wednesday) – my TDEE is approximately 2650, which means I need to eat about 1650 calories daily to lose 2 pounds per week. There are some missing days in my data, unfortunately, but this is a very good approximation of where I should be. Since I’ve committed (mentally, at least) to being diligent with logging, I believe I should get even more relevant data as time goes on. I’ll be able to adjust my daily calorie intake more correctly.

So – here’s hoping I can make the right adjustments and get going with my weight loss. I want to get back to where I was 4-5 years ago, and keep going from there. Biggest roadblock to overcome in the coming days: I need to keep logging. That’s really all there is to it.

Results From an 8 Week Health Challenge

8 weeks ago (give or take a few days) I joined a challenge on reddit’s LoseIt sub – it was an 8-week challenge with at least two goals in mind: to allow individuals to try to lose weight, and also to collectively walk a bunch of steps. I’m being admittedly reductive in the description but it was actually a lot of fun.

I set an 8-week goal of losing 12 pounds, which would take me from 269.8 lbs to 257.8. By week 5 I had lost 2.6 pounds on the scale; but that’s also around when I unfortunately sabotaged my efforts and stalled a bit. I didn’t lose any significant amount of weight, and it looks like I possibly gained 1 pound on top of my starting number. Not so hot. But I did put up some crazy numbers in terms of steps and activity minutes. Here’s what I did, week-to-week (daily average steps):

Week1234567
Steps 80349589536386608912100348255

So, based on the daily average, I did about 411,929 steps! I could probably get a more accurate number but that would involve going back over 98 days or so…not quite what I want to do right now. Anyway, I’m quite happy with the work I put in despite not getting results that I wanted.

I don’t think I’m going to change anything up right now, except to try to stick within my calorie budgets as much as possible. I would like to see my scale weight go back down to 269 by the end of this week, if possible. If nothing else I’d like to get my trend weight lines to get moving back down instead of up.

I will tell you this…beer is probably the number one enemy for weight loss. That’s what started my 2-3 week setback.

New podcast up!

Wow! It’s been a while. I dismantled my studio, cleaned it up, and put it back together again since the last episode. I was going to record two today (Slow Reader + Alternative Airwaves) but I opted for just The Slow Reader. I might do Alternative Airwaves later this week.

I like the way this turned out; I’m pretty much resigned to not worrying about the length of the podcast. It’s going to be a sub-10 minute show. There’s a niche for that and I’m filling it.

Slow Reader? More like Slow Podcaster

I just finished (yesterday) typing out my script/outline for the final podcast episode about The Saturday Night Ghost Club; I still need to go back over it and give it a little polish, but I’m happy with it in general. I wasn’t sure how I wanted to structure the episode, but all of a sudden I got an idea yesterday afternoon and just got going.

In a perfect world I would have had this done and published as of August 8th, but I didn’t want to publish something sub-par. I’m not sure when I’ll get this episode done, but I think it will be good when I finish it.

The Fear of Being Judged

“Don’t think of confidence as being a switch.”

Stephen Gates

Words from Stephen Gates, a creative design leader and host of The Crazy One podcast. The meaning behind that is you need to practice confidence – it’s not an inherent trait that people either have or don’t have. A recent podcast episode came out, which included that line, but also talked about some of the common fears in the workplace.

The “fear of being judged” specifically inspired me to do some thinking; this is something I hold in the back of my head all the time. I don’t share my work as widely as I could, because I (secretly) don’t want my friends and co-workers to see it and jusge me for it. I feel like my stuff isn’t good enough for them (some impostor syndrome seeping in here).

And occasionally, I have “oh shit” moments when I realize my co-workers see what I put online. Are they reading and listening to what I’m putting out there? Thankfully, the team I manage seems to have no clue of my online presence. Just the same, I think this is one of the reasons why I find it hard to share my work online.

However, I know that I’m not alone, and that’s one way in which this podcast episode helped me to understand. Clearly this episode wasn’t directed at me, it was directed at people like me. In that sense, things like this help. And hearing from people with more success than I do share that they have the same feelings (impostor syndrome, fear of being judged, etc.), that’s also immensely helpful.

I’m not sure if I said what I set out to say in this piece, but I think it adequately gets across why I don’t put more effort into some of the things I do online.

Weight Loss Roller Coaster

This is not new that I keep posting about weight loss, as it’s something I’m working at – constantly. I recently completed a review of my weight data from 2013 to current day, and it disappoints me to learn that while I lost 40+ pounds by the end of 2014, I gained it all back by 2018.

At my lowest I hit 228 pounds (November 2014); that was from a starting number of 272 (February 2013). Today, August 6 2019, I’m still at 272. I knew that I was climbing back up on the scale over the past 3 years, but seeing it laid out in a spreadsheet made it pretty painfully obvious.

Clearly, I’ve talked a lot about my strategies for weight loss on this blog. Just as clearly, my strategies have not worked. I can’t remember exactly what I did when I lost the weight 5 years ago, but I at least know that it was a combination of diet (via MyFitnessPal) and going to the gym. I still have a gym membership, I just haven’t gone in several months – but it’s not like I’m inactive, it’s just not practical to go to the gym in Summer months when there’s so much to do outdoors.

5 years ago I wasn’t armed with the knowledge of CICO, though, so I feel like this time around it should be a bit simpler to approach. Of course that’s the thinking that I’ve been trapped in for a while, now. But since giving myself this kick in the pants, I’ve outlined a new plan.

  • Reduce daily calorie goal to aim for a 2 lb / week loss (so for right now, ~1555 calories per day)
  • Get back to the gym, 3 times a week. Doesn’t matter which days, and need to be there at least 30 minutes per session (if it’s a short session, it has to be all cardio).
  • I’ll allow myself to eat back maximum 50% of my exercise calories – since they are not accurately tracked, anyway.

Given this plan, I should be at 232 pounds by January 2020 at the latest. I anticipate setbacks, that’s a given. So buffer zone…end of January 2020 to shed 40 pounds. But my “real” goal is to try to hit that number by December 22 2019.

I’m not going to finish at 40 pounds, though. According to most sources, a healthy weight for me should be 148-153 pounds. That seems a bit extreme so probably my next goal after 40 pounds is to get down to 200. That was the original goal, back in 2014. I just never got there.

Slow reader – Saturday Night Ghost Club Chapters 1-4

Got a new episode out! On time! I recorded it in Halifax while on vacation, so the sound quality is slightly off from what I usually cobble together.

I’m very excited to start a new book! This wasn’t entirely intended (influenced only by when I received the book from the library), but The Saturday Night Ghost Club (by Craig Davidson) starts today with episodes 1-4, right when most other people are watching Stranger Things 3 (I’ve only seen the first season + the first episode of season 2 so far). This is a spooky book, and really good so far. So dive in with me!

The theme music in today’s episode is titled “Hor Hor” by composer Alexander Nakarada, and is available under a public domain license.

Podcast: The Slow Reader – Bonus Episode!

I’m going to keep this short because I didn’t prepare ahead of time (oops). Check it out today and let me know your theories!

This bonus episode contains a full read of “Murder and Suicide, Respecively” by Ryan North, a story from the first Machine of Death short story collection! Buy the book from Amazon if you haven’t ever read it before. Get in touch with me on Twitter to discuss theories about this story!

The Slow Reader – Gone, Chapters 39-Final

Some brief notes about the audio – I liked what I did with the previous episode so I did the same thing again. So if you think I’m wrong and full of myself, and I should change the audio, let me know!

Also – I really thought this was going to be a long episode. My notes were lengthy, but I guess either I just read too fast or I need to figure out just how long things really are 😉

This is it! The final episode for Gone, a novel by Michael Grant. We get some answers and everything wraps up (mostly) with only a handful of open threads for future books.