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.

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.

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.

2019 1st Quarter Check-In

It’s been a while now since I’ve had a meaningful health update on my blog – lately it’s been a lot of stuff of a promotional nature (podcasts, mainly). I haven’t really written anything of “substance” in a bit. This won’t change that, but at least will change up the routine a little.

Physical Health

I can’t remember right now when my most recent weight update was, but luckily all of the digital entries I have at my disposal are helpful in this regard. I closed out 2018 at 274.0. Today (as I write this, “today” is a Tuesday) I weigh 271.8, with Happy Scale telling me my moving average is 271.4. So let’s call it 271. Down 3 pounds in 3 months; not terrible but not where I’d like to be either.

I’ve been up and down when it comes to properly logging food in MyFitnessPal. Some days I lack the discipline to stick with it (I get lazy, or I am purposefully ignoring the fact that I know I’m over-budget). What has been happening lately is that I am solid with logging for a few days, and then fall off the wagon.

I haven’t figured out a solution to this yet – the best solution is that I just log consistently, every day. However this doesn’t work for me mentally. Something I need to brainstorm.

Mental Wellbeing

This is one category I’m happy with. It’s not perfect, but I’m definitely doing better than the physical side of things.

Reading – I’ve been doing a lot of reading. I’ve finished 2 books in the first 3 months of the year, and am making good progress on 2 others at the same time (“Dune”, and “Gone”). I’ve rolled my reading into a new podcast too, and while that’s not taking off very fast, I’m having a good time with it.

Writing – Yeah, haven’t done a ton with writing. I was going to work on a fiction project as my “project” for 2019, but instead of moved to creating a new podcast. I have some stretch writing goals for my blogs, and this I guess is part of it.

Other parts of mental health – Recently my workplace’s health team shared an article about fostering mindfulness – I gave it a quick skim but I saved it for later. I think I’m going to go back to it. Not something I usually think about but sometimes it feels like something I need.

Overall, I’d say I’m doing pretty well. I feel like I had some more things to say but I had to take a break from writing and came back to this the next day, so that’s that. I will try to get some more things written in the near future. I have a couple of gadget reviews that will be fairly easy to write.

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.

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.

How I Learned to Stop Drinking Pop and Love Flavoured Soda Water

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.

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.