Spreadsheets and Weight Loss

This is going to be really out of date by the time I actually post this, but I really couldn’t wait. My weight loss has stalled of late, and the biggest reason is my lack of discipline in logging. Not surprised there. I’ve been trying and trying to re-focus and get going on this week after week, but I keep dropping the ball.

Weight Loss Spreadsheet
Weight Loss Spreadsheet – The Basics

So today (editor’s note – April 25th), I drew up a new spreadsheet. It’s basic, so I’m hoping that will help me keep motivated to fill it out – and properly, at that. This means that I need to have mostly accurate data from MyFitnessPal to get any use from the numbers.

I hope to see some great numbers at the end of the month.

What I hope to get out of this exercise is to see if my logging is accurate. My goal is to lose 1.5 pounds / week, which means I need to have a calorie deficit of 750 per day (based on 500 calories per day = 1 pound of fat). If I’m logging correctly – and my smart watch is giving me accurate results – I should see it accurately reflected in the final totals at the bottom.

The reason I’m tracking MyFitnessPal (“MFP”) totals vs regular totals is because the numbers for MFP are slightly different than when I use a TDEE calculator. The difference is only 100 calories or so, but this is becoming my “control” month to see whether or not I should stick closer to my TDEE or if MFP is close enough. When I get to the end of May I’ll have a look at the results and make some decisions.

Other notes about the spreadsheet – I need to make sure to re-adjust the BMR & TDEE numbers every 10 pounds. I don’t anticipate that happening this month, as long as I stick to 1.5 pounds per week. As I intend to keep this spreadsheet going, however, it’s a good reminder to keep in the back of my head.

The waiting game starts.

Weight Loss Update

I wish I could come up with more creative titles for these; but as it stands this is what it is: a weight loss update.

Recap

My goal for March 5th 2019 was to lose 22 pounds and weigh in at 154 pounds. I forget exactly how many weeks I gave myself but I started in November. That should have been plenty of time to reach the goal.

Reality

But I didn’t quite make it. The long and short of it is that I couldn’t get the scale to budge and as I got closer to the March 5th date, I ran out of weeks in order to lose the weight I wanted to. In total I lost 5.5 pounds, 16.5 pounds off from my actual goal weight.

Solution

Well…I don’t know really what my solution is. I’m just going to keep doing what I started back in February, which was to be stricter with logging my calories (both in and out).

I came up with a method originally of tracking my net calories, and it worked overall, so I think I’m going to continue with that. I just need to tweak my setup and try better not to falter.

According to Happy Scale, if I stick to 2 pounds per week, I’ll hit my goal (still 254) by April 24th; on my current overall rate it won’t be until January 2020. What I deemed my “realistic” goal (average of 2, 0.34, and 1 pound per week), it looks like June is my target date.

I think I’ll be happy if I can hit 254 pounds by May 1st. That gives me 8 weeks to hit my goal.

On Writing

Not referring to Stephen King’s book here (a book I plan on coming back to this year, actually). A few weeks ago I had this great idea pop into my head for a short story. Then a few things in life happened, and I haven’t really thought about it much.

The idea is still there – I haven’t given up on it exactly. I actually transformed it from one idea into something else in my little notes, I’m just not writing it. I find that I’m back into a reading & podcast groove that is taking me away from the writing head space.

Still, I have it tucked away for future use. It’s part of my 2019 goals to start and complete a piece of writing, so this falls under the “started” pile.

In the meantime, I thought I’d share a writing prompt I found earlier in the year that I’m no longer going to use. It comes from the Writing Excuses podcast:

You are about to cut into a cake…and it speaks.

Have fun with that!

Quick Weight Loss Update

Back in November I wrote out a goal – that I wanted to lose ~20 pounds by March 5th 2019 (my 35th birthday). The only reason I picked my birthday was because 5 years ago, I had a huge weight loss goal for my 30th birthday, and I mostly attained it.

Anyway, suffice it to say it has not been going well. I started at 276 lbs November 28th. January 28th, I was at 275.8. Between then and now, I’ve flirted with reaching 270 but have gone back up. I know the reason: inconsistent food journalling / calorie tracking.

This week I gave myself a wake-up call and readjusted my calorie goals to aim for a 2 lb / week goal. I’m fine with 1 lb / week but this way, I aim high and won’t be disappointed if I get less than that.

I started the week at a really low weekly weight loss rate, but with my re-focused efforts have improved to a 0.40 lbs / week rate. I’ve started using Happy Scale to take some of the math away from me (I feel my own math is at times suspect), and it’s telling me that at this current rate, I’ll reach 270.1 lbs by March 3rd. That’s not ideal but better news than when I started the week.

Oh, I should mention what I’ve been doing to realize this change. I found a post on reddit on /r/LoseIt that gave me a different way of tracking my progress; to save you a click, I’m subtracting my daily calorie burn as measured by my Gear S3 from my calorie intake. The difference is either a calorie deficit (good thing) or a surplus (bad thing).

To lose 2 lbs / week I need to hit a 1000 calorie deficit weekly – 500 for 1 lb. As long as I’m in that range I’ll be in good shape! Now…to stay disciplined on weekends. That’s the real challenge.

Starting Over (Again)

I recently took a look at my weight numbers and came to the realization that since August 2014, I have gained at least 40 pounds. This, after having lost about that same amount in a period of 15 months from 2013 to 2014. 

That kind of number should be shocking, and it is. But I’m not reacting negatively to it. Instead I’m using the shock as a motivator.  For the last year+ I’ve been trying to lose weight, but haven’t really been getting anywhere (and in fact, have gained weight – just look at the chart for the last year!).  Seeing that I’ve gained so much weight back is an eye opener.

My weight from the last 365 days

Clearly, I’m not “doing it right”.  If I’m being honest, I know also I haven’t been recording my calorie intake (using MyFitnessPal) properly – at least, until last week.  If I were to think about any change I could possibly make, this is the first place to start.  

Sure, even in the last week, I still have had a couple of days where I was lazy and didn’t log things properly.  But what’s important to me here is that these days are 1 or 2 in 10, rather than 7 or 8 in 10.  So I have started here, with logging.  

Looking back before my hard restart, I can see that I just gave up completely on days where I know I blew my calorie goal.  I’d stop logging and not worry about it.  This is where I went wrong.  Today, I’ll keep logging the calories even if I’m going over my daily budget.  It’s the only way I’ll keep accountable.

My weight from the last 30 days

It really boils down to accountability.  For the longest time, I’ve been entering all of this fitness data and not doing anything with it.  Not only am I fixing what was broken, I’m going to have to do a regular review of my progress.  I won’t do that here, but this blog post is basically just as much for people reading it as it is for me to say, “I have to do this.”  

And I will do this.  I did it before.  My first goal post is 20 pounds by March 5, 2019.  I’ve only been at this in full force for about a week, and I’m at about the same weight as when I started.  I’m going to do a meaningful review next week (at the two week mark) and see where I am.

Health Notes + Quick Dailyio Review

I’ve not seen very much progress in the weight loss department over the last 90 days.  My numbers have pretty much fluctuated up and down, meaning I’m more or less maintaining my weight rather than losing.  That’s fine, it’s definitely better than gaining.  

I know the reason for this too – I’ve not been properly tracking my calorie intake via MyFitnessPal.  It’s been a combination of a number of things – either I skip days entirely, or I only enter a portion of my diary, or I don’t record “treats” – the bottom line is that I’m not keeping track of what I’m eating, so I’m not holding myself accountable to the weight loss.  

In looking at my numbers, I think part of the reason for this is because I set my daily food goal too low.  It looks like I based it on losing 2 pounds a week – which is pretty aggressive, but it meant that daily I was only allowed 1690 calories.  That’s really low.  I asked some questions yesterday about what I was doing, and the person responding felt my calorie deficit was really high.  That’s when I looked at my numbers and agreed with them.  Helps to get outside perspective every now and then.  So I’ve done a reset, based my numbers on my TDEE – 500 per day (so the goal is: 1 lb per week).  

We’ll see how this goes.  I’ve also decided not to focus too much on the exercise front; I will be going to the gym, going for walks, playing some sports, etc.  But I feel that I’m putting too much emphasis on getting my daily steps in and I’m not getting as much reading done as I’d like to.  

Edit: My overall goal too is to help me feel more comfortable with the clothes I’ve bought.  I liked them in the store, but when I go to put them on at home for work, I don’t like the way they look.  So there’s a confidence thing going on too.

Daylio

I’ve recently started using the Daylio app.  I’m…not at all sure how they came up with that name, but it serves a specific purpose that I was looking for.  Namely, to track how I’m feeling.  Mostly I wanted to do this for days when I feel “down”, to try and figure out the reason behind feeling that way.  

I wanted something simple, quick, and give me the option to look back on it later to track trends.  I stumbled upon Daylio quite by accident, because I was originally thinking of tracking this kind of thing in my bullet journal.  I saw someone recommend Daylio and it turned out to be exactly what I needed.  

I stuck with the free version for a while, but they ended up having a 50% off sale – so I jumped on it and bought the paid version of the app.  To be honest, I think most people will be fine with the free version – I probably would still be using it for free had there not been a flash sale.  

But the app is pretty basic.  You open it up, add an entry (which is done by clicking on an overall mood and associating with an activity), and that’s it.  You can type notes if you want to, but it’s completely optional.  The simplicity of the app is what makes it great.  I believe the paid version opens it up to add more “moods”.

Overall it’s only something I recommend if you need a quick tracking app.  It’s not an in-depth thing that has a lot of utility.  I would say that if you need help with mental health in a serious capacity, this is not a solution.

Notebook Habit

I’ve got what I consider to be a “weird” hobby (or habit?) – writing in notebooks.  I consider it weird, because I have no practical use for notebooks – other than my “bullet journal” set up, I don’t really write down anything of substance day-to-day.  And yet, it’s an extremely enjoyable thing to see my personal font jump out just right from the page.

Excerpt from a notebook
Excerpt from a notebook

OK, the picture I just included is a little on the messy side.  But what I hope it illustrates is just the right balance of colour and shape of the letters that seems to look…”right” on the page.  This is the part where I consider my hobby / habit weird.  I don’t spend as much time writing things out as I used to, but finding the perfect paper and perfect pen (or sometimes pencil) for that paper is fantastic.

Every now and then (and now is one of those times) I go on a little quest to figure out, “what can I use my varied selection of notebooks for?”  The question is often unanswered, because either I give up or the feeling just fades away before I get a chance.  Predominantly I use it for planning my day or writing things down I don’t want to forget.  But that is purely functional – I actually want to write something out rather than use a planner.

So my search has started.  At the absolute least I will probably start writing out my blog posts by hand before typing them out here.  Ultimately, I would very much like to use up the notebooks that I’ve spent good money on 😉

Data Dump

Back in March, I got a Samsung Gear S3 smart watch to replace my FitBit Charge 2.  I’ve been doing a lot more tracking, etc. with it than I ever did with my FitBit.  But until now, I haven’t really looked at the data.  Well, now’s my chance.  Here’s all of the health data I’ve recorded.

Sleep

My data actually goes back to January – I assume that some data got imported when I did some syncs with different apps.  Here are my average sleep times for each month:

  • January – 7 hrs 26 mins
  • February – 7 hrs 47 mins
  • March – 7 hrs 56 mins
  • April – 7 hrs 0 mins
  • May (to date) – 7 hrs 2 mins

My average sleep efficiency recorded for April/May was 90%.  I’m not actually quite sure what “sleep efficiency” is, and whether or not that was a metric that Samsung came up with.  It turns out, it’s an actual number you can figure out yourself.  Here’s how verywellhealth.com defines it:

Sleep efficiency is the ratio of the total time spent asleep (total sleep time) in a night compared to the total amount of time spent in bed. For example, if a man spends 8 hours in bed on a given night, but only actually sleeps for four of those hours, his sleep efficiency for that evening would be 50% (four divided by eight multiplied by 100 percent).

So it looks like I’ve been sleeping pretty well, on average.

Steps

  • March – 8112 average daily steps; average distance 6.07km
  • April – 8247 average daily steps; average distance 5.63km
  • May (to date) – 8813 average daily steps; average distance 5.92km

I seem to be fairly consistent with the average daily steps.  My goal is 10,200 currently, and I’ve hit that 18 times (according to my ‘badge’ list – the last time I hit it was this past Monday).  The most steps I’ve walked to date was March 14th, when I hit 16,838 steps.  The previous record before that was 13,392.

Exercise

  • March – 99 average active minutes
  • April – 103 average active minutes
  • May (to date) – 115 average active minutes

You can tell that I’ve been more active as the weather gets better.

Heart Rate

  • March – 46 bpm Minimum | 68 bpm Average | 200 bpm Maximum
  • April – 45 bpm Minimum | 67 bpm Average | 171 bpm Maximum
  • May (to date) – 49 bpm Minimum | 69 bpm Average | 177 bpm Maximum

I’m not sure how to analyze this data, to be honest.  Is that good?  Bad?  Looking at the average, specifically; I figure that the minimums/maximums will probably be outliers anyway (and the max would be recorded during exercise).

I did some brief research, and found a formula for figuring out targets for training at least.   Using that formula, my max heart rate should be 186-188.  So it looks like except for March, I’m well within that range and have some room to work harder.  I found a Livestrong article that suggests 60 to 100 bpm is “normal” for ages 10 and up.

So there you have it.  I’m interested to see how my numbers compare for June/July/August.  I anticipate that my steps / exercise will probably increase vs the comparable numbers for March/April/May.  I think that it would be realistic to shoot for a 65 bpm average as well.

Timing

Recently I posted about some goals I had and one of them was to fix my swing for softball. I think in my head I had some ideas about changing my mechanics and maybe swinging up at the ball, or something like that. In my head I was going to hit home runs, probably.

I didn’t put any thought or practice to this other than just going up to the plate and start swinging.  I went to one practice a couple of Fridays ago, and that’s where I started to work on it.  My first step to everything was to just ease into swinging – I haven’t swung a bat all Fall/Winter, and judging by how sore I’ve been the last week, my muscles are geared toward curling, not softball (and especially not running).  This part was easy – I think I would score 100% on “taking it easy” in the first practice.

But the results weren’t great.  Mostly a lot of weak hits, a lot of opposite field, a lot of foul balls.  Fast forward to the first two games and I hit a heck of a lot of little ground ball dribblers.  I couldn’t tell you for sure but it felt like I was either just on top or just below the ball with the bat.  I definitely wasn’t making solid contact.

We had another practice this past Saturday.  I came in with a specific focus: I needed to fix my swing.  I spent a bit of time watching everyone else hit, until finally I took my turn up to bat.  I know you should always practice the way you want to play, but since I wanted to hit a lot of balls, I was going to swing at everything.  In a game, I probably want to avoid the “bad” pitches, but I’m also not going to get nearly as many pitches as I would in practice.

Making the decision to swing at everything was my first step to fixing my swing.  The second step was again to just ease into it – I wasn’t concerned about how far I was hitting the ball, I just wanted to make solid contact.  I made sure to take some practice swings, remaining cognizant of my wrist positioning and keeping the bat level, and not “swooping” it up.

When I first got to the plate, I had a sudden realization: I was waiting too long to start my swing.  For two seasons I’ve been going opposite field, and had many weak grounders (because I was on top of the ball, usually).  All because I was swinging late.  With that in mind – and the decision that I was swinging at everything – I just started my swing a little earlier than I had been, and not waiting on it to see where it would end up across the plate.

And I was hitting everything.  Solid contact across the board.  Some hits were a little shorter than others – probably due to the height of the ball across the plate more than anything.  But I had some real good, solid line drives.  I hit to the fence (including the top of the fence), to the warning track.  You name it.  No home runs but I wasn’t worried about that.  I was also pulling everything again, something I hadn’t done in a long time.

I was really excited after my at-bat.  At the time of writing I haven’t played yet – I will add an update before posting though.  I’m not sure how I’m going to approach the in-game situation – I don’t necessarily want to swing at everything.  But I know at least that I can’t decide too late for my swings.


Game update:

I think I hit 3/6 or something like that across two games.  I didn’t have everything going too well in the first game, but the second game was a marked improvement.  My last hit in the 2nd game was a grounder up the right side because I decided too late to start my swing.  However – I would rather be able to change which side I hit based on timing, rather than making it obvious and shifting my body.

All in all, a good week of softball!

The Weight Train

In my mind, I had some kind of vision of a cartoon-y train to use as a picture for this post, but alas, it was not meant to be.

For the past…I don’t know…30 days?  I’ve been holding steady with my weight.  I went up, but have come back down.  Currently I don’t know my status, because I don’t have a scale handy.  You see, I’m in the process of moving so things are all over the place.  One of those things is the scale.  Anyway, this is all related.  Oh, and a warning, this post is going to be more of a ramble than something I’ve actually thought and planned out.

Early on in the moving process we decided that we would pack away things like dishes, cooking utensils, give away some pots and pans, etc.  Essentially means that we are currently unable to actually cook anything at home.  As a result we are eating out a lot.  Being in a small town at the moment, our options are rather limited.  It’s a little stressful at times, too.  So since February something or other I haven’t even bothered logging anything other than my daily weight.

I’m trying to keep some rough estimates in my head for when I eat, so that I don’t over-indulge, but for the most part I’m not worrying about it.  Unfortunately this is probably going to have the side effect of setting me back even further than I’ve already done.  Still, I would rather take the trade-off of not worrying about my current food intake vs. reducing some stress around a big move.

I was doing some thinking and I want to set some different goals.   My weight used to be my primary goal, and was a measure of success.  I don’t think that’s cutting it, for me though.  There’s got to be a reason why I keep going back and forth with logging, not logging, juggling my calorie limits and “do I eat back calories or not?”, and so forth.  And I think that putting too much attention on my weight is one of the leading factors.

So my goal for the rest of the Spring and Summer is to set a new goal.  Haha.  I have to do some thinking, but I need to set a goal that is measurable and attainable.  I will still have a weight number in mind, but that’s secondary.  Some of the things I have kicking around in my head include going back down shirt / pant sizes, improving my softball game, and so on.  What I need is a solid plan instead of a loose ramble.

Work in progress.