Not the iconic song by The Band. The stuff that’s hanging around on my body and doesn’t want to come off, regardless of my efforts to rid myself of the extra fat.
I can’t say that I’ve tried everything, because I’m sure there are still some things I could be doing (exercising beyond nightly walks, perhaps?). But what I’m currently working on essentially boils down to Calories In/Calories Out (CICO), the foundation to the science of weight loss.1For the unfamiliar, burn more calories than you consume and you lose weight.
Granted, there are days that I go well over my calorie “goal”2it would be better for me to call it a limit, than a goal and this clearly explains why I’m not losing weight at the pace I would like to be. But the days and weeks that I am following a strict regime, I struggle to see results.
Or am I? When I think about it, my starting weight was 2763Right now I can’t place the starting weight date, but it was a while ago., and I’m sitting at 255.1. So I have indeed lost 21 pounds. I can’t lose sight of that.
The last couple of days, I’ve been re-adjusting my calorie limits and figuring out what’s not working for me. I realized that I was eating back exercise calories when I shouldn’t be. I fixed my calorie limit to not include light activity, so now exercise calories are truly extra instead of trying to figure out, “are these calories really extra for me to use, or are they part of my calorie limit?” It can be confusing sometimes.
As I type through this4This blog post is as much informative for other people as it is helpful for me to process things, I realize that’s the key: keep things straightforward, and try not to sow confusion around things. Also, find what works and stick with it.
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.
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.
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.
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.
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.
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.
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.
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.
When I was younger I used to drink regular pop all the time – usually Coca Cola. I long since switched to diet pop and never looked back.
But recently on a whim I decided to try President’s Choice Blue Menu sparkling water. It was 89 cents for a tall bottle, so I figured I would give it a try. I’ve never been a fan of soda water – for some reason, I just find the carbonation negatively affects the taste.
But this PC sparkling water was flavoured – watermelon, to be specific. Probably not the first flavour I’d normally choose, but I thought I’d give it a try; the flavour really helped. At first, it took me a bit to get used to. The carbonation was still a bit overpowering, but after getting through the bottle, I enjoyed it.
From the watermelon flavour, I branched out to a few different ones. They have lime, lemon, orange – quite a range. I liked them all. So far from the PC line of sparkling water my favourite of theirs is the Blueberry Pomegranate. You can smell the blueberry flavour as soon as you open the can, and it tastes really good.
I find that I drink the sparkling water a lot slower than pop; I think the carbonation is a a bit harsher than traditional soft drinks. I did some very brief research (read: one google search and glance over a wikipedia article) but I can’t find anything that seems to substantiate this. Whatever the case is, I find that I enjoy these drinks more because they take longer to drink, and it’s a good thing that they last longer. Sometimes it kind of just sucks when you run out of a nice drink too soon.
Since discovering my affinity for flavoured sparkling water I’ve branched out a bit and tried some different flavours. Perrier has a really great-tasting strawberry flavour, and I recently tried a Montellier lemon-flavoured drink. I’m happy to stick with the store brand because it’s much cheaper than these “premium” brands of drinks.
I highly recommend switching the flavoured sparkling water, if soda/pop/soft drinks are an issue for you. Nothing beats regular water, but when you want something different – these fit the bill.
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.
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.
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.
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.
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.
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.
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.
Click through on the link to read further details, but suffice it to say that the little green checkmarks don’t actually mean that it’s a “verified” entry. It simply means that is has what MyFitnessPal calls “complete nutritional info”.
This was stunning for me, because all this time I thought that the green check mark indicated it was a “verified” food – that the information was correct and could be trusted. Now, the post I linked above used some hyperbole (“100% wrong” is probably stretching the truth) but it does mean that there’s room for error.
Still, I think that entries with the check mark is as good as verified, because someone taking the time to enter complete data is probably entering mostly accurate data. Just something to be aware of when wading through all of the food entries out there.
I’ve got a ton of posts about media coming up, so I thought I’d break things up a little bit with something a bit more personal and leave a little bit of a fitness update. So far, I’m doing fairly well. My original title for this post was “fitness update” but I thought I would expand and talk about my overall ‘wellness’, in general.
The chart to the right is from December 2017; I’m honestly not sure if I shared this on the blog already, but it’s my blog, so too bad! I’m sharing it now. I finished December on a high note; my goal was to lose four pounds and while I didn’t get to that goal exactly, I did make some seriously great progress. As I type this I do remember talking about this a while back so I won’t pound away too long on December, but suffice it to say – I have continued that progress through January, so far.
I started my number tracking on January 2nd, I think mainly because I might not have weight myself for a few days after December 31st. Which is fine. Anyway, I started the month at 261.2; with 4 weeks in the month for tracking I set a goal of losing 1 pound per week, or 257.2 by January 31st. As of today (January 23rd), I’m sitting at 258.2! So about a pound off my goal, with a week still to spare. I’m really proud of that accomplishment. I had some periods this past month with my weight going up, but that was in direct response to A) not tracking my meals, and B) there was one night when I had at least 5 beers, so to expect my weight to NOT go up is just silly.
Apart from weight, I’m also pretty satisfied with how I’m doing. I’d like to be getting out to bootcamp (twice weekly) but I don’t feel terrible if I don’t go. I’m still curling twice a week, and I don’t often drink while I’m there. The club I’m at isn’t very big on the ‘buy for the losing team, then the losing team returns the favour’ that my old club was. Actually, my team doesn’t seem to stick around after games anyway (they live a bit out of town so I understand). So the side effect is I’m not drinking very much beer, which I find is usually the bigger obstacle when it comes to losing weight.
Oh, and also we just got a ton of snow in the last 24 hours – so I did some shoveling that I feel makes up for any missed gym time.
I’m trying to maximize my use of my FitBit Charge 2 (I’ve got a fun post about that coming up in February), and challenged myself to match Vanessa’s own goals on her Apple Watch. It’s no longer about just meeting my daily step goal (though that is still a priority for me), but I turned on my “reminders to move”. Every hour between 10am and 3pm FitBit wants me to get 250 steps. If I haven’t reached my goal with ten minutes to go in the hour, it buzzes at me to remind me to move. Still a work in progress. Days when I work from home are harder to get 250 steps per hour, over 5 hours, than if I were to work in the office.
I don’t focus on this a lot – in general I feel like I am pretty healthy mentally. At the same time, I feel like I shouldn’t ignore it, and when I think about it, a lot of things I do to in my day-to-day life fall under this category of ensuring I stay mentally fit. All of this is over and above simply talking with my wife, which does wonders on its own.
The thing I do most often is listen to Podcasts. And I listen to a lot of podcasts. My work environment right now is somewhat isolated, especially when I work from home (I try to work in the office as much as I can, but weather often dictates this reality). Having podcasts to listen to and interact with provides a sense of community helps keep my mind working, while I’m working. Also fun to listen to while in the car on the hour-long commute.
One podcast I’ve just started listening to is one that started up local to me – it’s a couple of guys from Manitoulin Island that have a show called “Raise The Bar“. It’s essentially an outlet for them to share their own weight loss journey but they also talk about other things in their life. I haven’t reached out to them yet, but I’m thinking about it. What I find interesting is that their podcast style is quite close to another one I listen to – The Benchcast. I am thinking that they base their show off the same influences (I think both are a fan of Joe Rogan’s show…maybe I should check it out as well).
I also try to read as much as I can. I posted my reading list earlier this month – I’m slowly making my way through it. I’m trying to set daily targets and make sure I reach them, but so far it’s not going like I wanted. There are so many other easier distractions out there that make it hard to choose reading. I used to be a voracious reader, and I still have the ability to tear through a book in a matter of days…depending on the book. I’m still working on this one – I think I’m probably going to be marking January as a “fail” in terms of how much reading I’ve done, but I’m not quitting on it and I plan on improving this in February.
I maintain a daily journal (specifically, I use the “Bullet Journal” method) too. Mostly, its purpose is to make sure I don’t forget anything and it’s mainly a to-do list. But I also write down stray observations, other notes etc. of what happened during a day. I find it more useful than dumping things into an electronic database.
I thought maybe I’d have more categories to write in, but I guess those are the two major categories. I think I’m doing great overall. I could be doing better, but so could everyone; no one is perfect 100% of the time. I know what I’d like to focus on to be better, so I’m not going to worry too much about what’s already working. It’s still important to me to recognize what I’m doing right, so that stuff doesn’t start to slide.
Any suggestions on finding time to read? What do you do to carve out reading time?
I wasn’t sure what to write about today, so I thought I’d go with a popular topic in my grab bag – weight loss. It’s something I struggle with every day, and likely will until I reach my goal (which is a healthy BMI, generally).
I think I got to my lowest and visually best weight three years ago, when I got down to the 240’s for a friend’s wedding. Actually, looking at my old spreadsheets, it looks like I was in the 230’s (at least according to whatever scale I was using) in 2015.
But now I’m in the 260’s, hovering in that range for quite a while. That’s not to say I haven’t made progress though! I ballooned up to the 270’s and in the past year and a half made good progress to come back down to where I am now. The thing is, it’s slow progress, and I’m not seeing the results I’d like (I can tell that two years ago, I was a lot thinner looking in the face, for example).
And I’ve tried several things. Most recently I tried looking at my calorie count weekly. Since MyFitnessPal makes this somewhat difficult, I made myself crazy trying to get Tasker & FitBit to give me daily notifications; once I got it working it was great. But I found that I wasn’t really paying much notice to it.
So I took a break; I’m back at tracking my calories now. I saw a post on reddit.com/r/loseit that suggested a hybrid of calorie tracking – use a higher daily limit on the weekends than the weekdays. Essentially it’s the same as tracking weekly, but I know that I only have so many calories to use during the week. I haven’t been 100% successful in implementing this yet, mostly because I haven’t figured out how many calories I want to restrict myself to on weekdays.
But the other thing that I thought of on my own was to use MFP’s great “Quick Add Calories” tool to my advantage. I figure that I should be tracking daily – it’s the best way to keep myself accountable. And I recognize that sometimes, I do go over my goal, and that’s OK. What I need to do in order to counter this is to make sure I don’t keep going over my goal every day.
To that end, I’m trying something new this week: adding the calories I overeat back to my log the next day as a “Quick Add” entry. So Tuesday I went over by 72 calories, and I added it to m Wednesday totals. Wednesday, I went over by 392 (320 + 72). Oops. OK, so I’ll add 392 to today (Thursday). My goal today is 1568, effectively.
I’m also trying not to eat back exercise calories. I’m hoping that this works to my advantage, because it also means despite going over my calorie goals, I technically still had room left to eat more. We’ll see how it works! I hope I’m explaining myself clearly enough too, by the way.
So far, so good though – I started the week at 265.9, and weighed in this morning at 263.7! I’m doing a daily weigh-in and taking the weekly average though, because weight can fluctuate so much. Still, I take this as a success.
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