Weekly Weigh In

[Move.It.Move.It]

I am weighing myself every Monday morning and I am going to log my results each weigh for accountability and support. Please feel free to join in.

Start weigh                   125.5 kg 14/12/2015

Now                              124.2 kg 11/01/2015

Loss this week             200g

Loss to date                 1.3kg

"Slow and steady wins the race"

[GETTOSTEPPIN]

Is there anyway to lose weight faster? Like I been walking on average 15,000 steps a day. 22,000 most 8,000 least. I started drinking water onlywatch my calories log everything I consume down to a mint. My daughters 21st is Nov8th and we are taking her to Vegas a big trip considering I live in PA. I put on weight and just want to get back there so my cloths fit. Started wearing my flex on my ankle much better accuracy but how much more can I do? Add more steps? My goal is reasonable but I hate working so hard to have only lose 1 or a half a pound a week. Ixlove to lose like 2 or 3 pounds a week anything suggestions?

[MHKBB17]

Start:      231.5

9/26/16:  224.25

10/4/16:  219.0 (-5.25)

Mini-goal:  220.0 

TOTAL:  -12.5

This was a great number to see this morning!  We had our test this weekend, and I didn't wear the tracker since 1. it gets in the way with sparring gear and 2.  checking the time is a big no-no, and I know that I wouldn't have been able to resist looking.  I don't think that this was all water weight-from what I can tell, I did a really good job of staying hydrated the whole time.  All in all, I think we probably did somewhere around 10 miles total (or more) every day, and that's not counting the individual workouts where we did 100 jumping jacks in a row (not as easy as it sounds), 100 lunges, 50 sit ups, crunches, etc.  

I don't want to call the mini-goal accomplished until I can stay under this for a week, since I'm not sure what other factors are in play.  However, for today I'll enjoy being the lowest that I've been in almost five years!  Oh, and I did pass the test, so I'm officially in the black belt testing cycle!

[Dominique]

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@GETTOSTEPPIN wrote:
Is there anyway to lose weight faster? Like I been walking on average 15,000 steps a day.

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Losing weight is directly related to calories, not steps: you need a caloric deficit of about 3500 calories in order to lose one pound of bodyweight. Adding steps can help towards that goal, providing your intake remains the same.

If you want to lose two pounds per week, you need a daily deficit of 1000 calories: this may require you to eat less than you currently do, and/or move more than you currently do.

Losing weight fast may sound like an attractive proposition, but it’s not necessarily the best way to do it if you look at things in the longer term.

[A_Lurker]

@GETTOSTEPPIN - depends how much you weigh, and how much you have to lose.  Recommended loss is between 1-2 pounds a week but the closer you are to a goal weight the harder that's going to be.  Don't get sucked in by the lose weight fast idea as they usually involve doing something that most people can't sustain.  When you stop doing that it's hard to stop the weight from coming back on.

You log, which is good. So how much of a deficit do you do each day?  I find my calories burned is a little off, but I have mine set to a 1000 calorie deficit and so far I've had good steady losses (although tons of ups and downs the general trend is down).  If your deficit is say 1000, try leaving a couple of hundred calories uneaten at the end of each day.  If you're eating too little that's a different issue. 

[MHKBB17]

@DanielleinDC  I agree with everyone else-a loss is a loss is a loss.  Slow is OK-it can be maddening, and the results can be so subtle, but you have to remind yourself that they are there.  Things like that pair of pants being a little looser each time, that snuggish shirt fitting just that little bit better.  The other part is that the math is still the same; every little loss, maintained and built upon, keeps adding up.  You're almost to 10 pounds!  That's a big deal.  Keep going! 

[tamado]

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GETTOSTEPPIN wrote:
Is there anyway to lose weight faster? 

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@GETTOSTEPPIN, I agree with the responses here but I will add a few things.  I do not think 2-3 lbs a week is too aggressive if you have some weight to loose (If you are 5 lbs overweight, it probably is too aggressive).  There are a few things at play here - caloric deficit, caloric composition and activity level.  Simply put, I believe you cannot out exercise a bad diet and diet without activity is slow or painful.  With a 15k step a day average, you should be able to loose weight without suffering if you eat a caloric defecit but that has to be the right foods too.  

You cannot eat 1500 calories of processed foods or pasta and still expect to loose.  Aim for 70% of what you eat to be vegetables, mostly fresh.  Avoid all processed foods (if it has an ingredient list, it's packaged food - don't let healthy labels fool you).  Eat healthy fats from things like avacado and nuts and from any meat protein you eat.  Feel free to eat meat protein if you choose but keep the portion size reasonable - there is high caloric density.  I would keep myself to 4 oz when I was losing weight.  Eat some carbs but make them whole grains and small portions.  I would eat carbs one meal a day that would be something like quinoa or wild/brown rice mixes or some sweet potato.  

I find exercise or activity level allows me to eat more, but of the same food.  It does not give me license to eat any crappy food.  So, find the food balance that works for your body and control total calories to a defecit to loose weight.  1,000 calories/day deficit should loose you 2 lbs/week if you are accurate with measuring and the calories you do eat are good ones.

This is my $.02 based on my 100 lb weight loss in the last year.  I am no expert, it is what has worked for me based on a lot of reading and some common sense and not being in denial about what I put in my body anymore.

[Cubeyz]

Start weight 160 kg (25st 2lbs)
Last week 135kg (21st 5lbs)
Now 134kg (21st 2lbs)

Loss to date 26kg (4stone!)
Current goal 100kg (15st 7lbs)

Adding in my stone ones too because I tend to weigh in in stone then convert it for here as most here seem to do it by kg.

[A_Lurker]

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@A_Lurker wrote:

USW: 407.0

CSW: 288.6 (Labour Day)

PW: 282.2 (9/25/16)

CW: 280.0 (-2.2)

GW: 275.8

LT: 2.3 lbs/week for 35 weeks

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Definitely a lower energy week.  Not sure if it was work related or not.  I struggled a number of days to burn enough calories and had to force myself to do my lifting.  The weather turned from gorgeous (Fri) to downright depressing (Sat).  I'm talking pool and swimsuit weather changing into putting a jacket on yesterday to go shopping.  Today isn't looking much better.

Positives though this week, I did do all three lifting sessions (16,020 lbs) and more importantly, I booked a vacation.  Last year I ended up spending too much of my days off taking my mother places.  I did have a week off for myself, but it meant the rest of my time off was a day here and there (and working more hours to get time in lieu days).  So, I booked something that leaves Dec 26th and gets back Jan 2nd.  Our first day back at work after shutdown is January 3rd.  Sun, sand, and relaxation in Roatan, Honduras! (yay)

USW: 407.0
CSW: 360.0 (Feb 2016)
PW: 280.0 (10/2/16)
CW: 278.2 (-1.8)
GW: who knows
LT: 2.3 lbs/week for 36 weeks

[SQUEAKY]

START DATE 10/9/2016

START WEIGHT 142 LBS.

GOAL WEIGHT 120 LBS. WITH NO SPECIFIED DATE IN MIND.

SHORT TERM GOAL WEIGHT 135 

[Move.It.Move.It]

Start weight 125.5kg (16/12/2015)
Now 115.5kg (10/10/2016)
Goal 70kg
Loss this week 300g
Total Loss 10kg (22lbs)
Mini goal 110kg

A small loss to report this week. I would like to hit my mini goal of 110kg by the New Year. This is very achievable goal. We are into Spring here in Australia and the days are lengthening and it is good to get outside and be active. My garden has weeds taller than me and my house could do with a good spring clean. Time to vacate the couch!

[tamado]

Start 265 lbs 09/27/2015
Last Week 162.2 lbs 10/03/2016

This week 160 lbs 10/11/2016

Maintenance mode week 11

Target Range: 165 +/-5 lbs

Loss Range 100 lbs +/- 5 lbs

Coming off of Canadian Thanksgiving weekend and lost two lbs.  Kind of curious.  I still feel and look healthy so I am ok but am starting to feel the strength difference.  I may have to look in to some bulking techniques to put on some muscle because I need that for what I do.

[A_Lurker]

@tamado - muscle loss is pretty hard to avoid.  Really slow loss with weight training can help but probably unavoidable.  However, you can likely build muscle at maintenance levels, especially if you haven't done any weight training before.  Hey, I'm female and have gained some lean mass while losing weight.  

Trendweight reports it as a 4.9lb gain since I started with the scale.  As I've started to go back to lifting I'm hoping to maintain as much of it as I can.

[MHKBB17]

@tamado I would agree that adding in some weight work is going to be a necessary piece of the maintenance.  As you know, muscle does more for you on a consistent calorie burn.  If you haven't done a lot of weight work, this will be a really good thing.  It doesn't have to be monster lifts either.  A good trainer should be able to hook you up with a decent routine to build that lean muscle mass.

[A_Lurker]

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@A_Lurker wrote:
USW: 407.0
CSW: 360.0 (Feb 2016)
PW: 280.0 (10/2/16)
CW: 278.2 (-1.8)
GW: who knows
LT: 2.3 lbs/week for 36 weeks

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Even lower energy this week.  Part of it is personal stuff, but I also think as of this morning I have a touch of a chest cold.  I may slack off on the calories burned goal this week and eat at maintenance.  We'll see how I feel tomorrow.  Considering it's almost 1pm and although I have managed to knock out 5000 steps I should go have brunch.

USW: 407.0
CSW: 360.0 (Feb 2016)
PW: 278.2 (10/9/16)
CW: 276.2 (-2.0)
GW: who knows
LT: 2.26 lbs/week for 37 weeks

[Cubeyz]

Gained 2 pounds last week. 😕 But it was a stressful week and I'd kind of come off plan quite a bit... so got to try harder this week.

[rubbyrose3]

I back a couple weeks late

St w 75.5 kg
Cw 74.5 kg
Gw 57 kg

[TraceyC]

Start weight: 70 KG

Now: 64 KG

Hubby and I moved in with my in laws for the time being. My mother in law loves food! she's actually slim though. I luv it too, but I need to be extra careful. Good thing we all go to the gym regularly. And I play with doggies often, which is also a good work out.

[tamado]

Start 265 lbs 09/27/2015
Last Week 160 lbs 10/11/2016

This week 162.6 lbs 10/19/2016

Maintenance mode week 12

Target Range: 165 +/-5 lbs

Loss Range 100 lbs +/- 5 lbs

Weighing a little more this week.  My wife thought I looked drawn and sunken in the face and I was feeling a touch weak.  I may have just been really empty but I brought it back up a touch on purpose.  That said, logging a higher weight did not come easy and created some panic and shame feelings.  I have a good wife, she talks me down, reminds me how far I've come, how different my eating habits are and that I needed this.  It's good to be healthy, I know that.

[tamado]

@A_Lurker, you've lost 85 lbs in about 8 months.  How much better do you feel?  I know you still have a journey in front of you to get to your goal but I am so impressed to see you posting losses every week and you must be noticing huge differences in how you function.  I just wanted to let you know I have noticed and I proud of your progress, it is very cool to see.

I saw a guy working at a store yesterday who I would guess to be between 450-500lbs.  He was happy and friendly but I could tell his body was preventing him from doing a lot of things.  He worked the register and others worked the floor.  I am so glad my body is no longer preventing me from living fully.  I hope you are feeling the same.

[A_Lurker]

Thanks @tamado - how I feel is a complicated question.  I am happy about the loss, but most days I feel the way to go is daunting.  Although I certainly am more fit than I was 8 months ago I now have to move more and put in more effort to keep the calorie burn high.  I know I need to do this as (for me) it's way too early to start cutting calories.  I don't even want to think about those last 25 pounds yet.  I'm basically setting my goal each time at just 25 pounds.  So sometime within likely the next 7 days I will be setting my next goal to 250 lbs.  I can't find my old weight loss charts from the time I ended up in the hospital (trying to avoid that this time!) but I don't think I ever got below 250.  In my 20s I was already heavier than I am now.

Physically though, carrying around so much extra weight has taken it's toll.  At times my knees bother me more than they did 8 months ago.  Of course, I'm doing way more on them, so I'm hopeful that this will improve as I continue to lose weight.

It's interesting what your wife was saying about you looking a little off.  One of the guys at work who started with the weight loss challenge I joined in March is probably pretty close to what might be a goal weight for him, but lately he really doesn't look well.  I don't know if I'm not used to seeing him at this lighter weight (or he's picked up a touch of whatever is going around).  He's had amazing progress - at some point I was using my math skills to figure out how much actual weight people had lost.  At this point I'd say he's lost 80 pounds, but started out more than 100 pounds less than me.  I admit at times I'm a little jealous, although I understand he had a pretty substantial beer and junk food habit so he started from a place where simply cutting that back helped him a lot.

The nutrition person in me wants to tell him to eat more.  Okay, maybe not more, but more real food.  He's well known to take a protein shake (just powder) for breakfast and a single protein bar for lunch.  I'm guessing he runs through the day on maybe 500 or 600 calories.  We all approach weight loss at a different way though, so if it works for him, so be it.  Although I've been known to use both in a pinch I don't think I could do that long term, so I'll just carry on in my own way.