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.

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.

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.