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"

[HoosierDaddy73]

Goal Range: 155-165 lbs

+0.3 lbs since last week.  Didn't seem like that bad of a week, but I think some of the eating out and drinking at the beach last weekend excess showed up on the scale for my early week weigh-ins which pushed up TrendWeight for the week.  Going into a rest week for weight lifting so I'll have to take that into account as part of this week's challenge.    

Hey Scott,

Good news is you're in your goal range, so those beach drinking pounds don't hurt quite as much, right? LOL.

I look forward to getting to that point. For me I'd say that will be probably around 170 - 175 (roughly another 10 pounds). 

---

[Dominique]

Week 9/14 of extended maintenance phase (was previously 8 weeks), where the goal is to keep the weight between 58 and 59 kg. Reporting late, as I returned from my trip to the US late on Monday and was busy the following days:

Week 0, ending 27-Aug-18: 58.8 kg, 15.2k steps, 3008 cal. -> -0.82 kg

Week 1, ending 3-Sep-18: 58.2 kg, 15.9k steps, 2935 cal. -> -0.64 kg

Week 2, ending 10-Sep-18: 58.0 kg, 16.1k steps, 2844 cal. -> -0.19 kg

Week 3, ending 17-Sep-18: 57.8 kg, 14.2k steps, 2572 cal. -> -0.19 kg

Week 4, ending 24-Sep-18: 58.2 kg, 16.2k steps, 2796 cal. -> +0.34 kg

Week 5, ending 1-Oct-18: 58.2 kg, 15.1k steps, 2722 cal. -> +0.04 kg

Week 6, ending 8-Oct-18: 58.6 kg, 12.4k steps, 2595 cal. -> +0.41 kg

Week 7, ending 15-Oct-18: 58.4 kg, 14.6k steps, 2718 cal. -> -0.19 kg

Week 8, ending 22-Oct-18: 58.5 kg, 11.7k steps, 2498 cal. -> +0.01 kg

Week 9, ending 29-Oct-18: 59.5 kg, 12.3k steps, 2408 cal. -> +1.06 kg

Based on past experience, I knew I was going to gain quite some weight during that trip to New Orleans, but gee: I was 58.4 kg on the scale the morning I left and 61.0 kg the morning following my return. That’s a 2.6 kg increase in just 7 days! It "only" shows as a 1.1 kg increase, as I’m reporting weekly averages:

It will probably take me a couple of weeks to undo the damage and return to the narrower fluctuation band (58-59 kg) I’ve set for maintenance. Nevertheless, NOLA was a lot of fun, especially since it was Halloween time!

Body fat % has been acting funny: it was almost unchanged on the first morning after returning, but shot up 0.6% (such daily variations are very unusual for me) on the second morning:

I’ll have to wait until my macros normalize (back to high-protein) in order to see where things are really going. I’ll miss all the beignets and pralines I’ve been gorging on, though .

[Baltoscott]

USW, Jan. 6, 2017:  202.3 lbs

• Sun, 6/10:    167.3 lbs          
•  ...
• Sun, 10/7:    160.5 lbs
• Sun, 10/14:  160.1 lbs
• Sun, 10/22:  159.7 lbs
• Sun, 10/28:  160.0 lbs
• Sun, 11/4:    160.1 lbs

-7.2 lbs since June 10.  

Goal Range: 155-165 lbs

+0.1 lbs on TrendWeight since last week, which is pretty close to no change. Still actively trying to cut down to the bottom of my maintenance range, but as we move into holiday season I’m finding I have to manage a lot more eating opportunities making that goal harder to achieve.  

[Baltoscott]

---

@Dominique wrote:

Week 9/14 of extended maintenance phase (was previously 8 weeks),

Body fat % has been acting funny: it was almost unchanged on the first morning after returning, but shot up 0.6% (such daily variations are very unusual for me) on the second morning:

I’ll have to wait until my macros normalize (back to high-protein) in order to see where things are really going. I’ll miss all the beignets and pralines I’ve been gorging on, though .

---

@Dominique.  I sometimes wonder if the lack of daily fat % variation is that Fitbit scales apply some sort of moving average analysis taking recent weigh-ins into account. Personally, I see greater daily fat % variation with my Withings scale than I do with my Aria 2. Maybe the change you are seeing is because you didn’t weigh-in for a few days?  In any event, I suspect the variation will drop off over the course of the next couple of weeks as you get back into your diet and exercise routine.

[lavabelle]

USW - 194 

GW - 145

Jul 11 - 183.8

Jul 16 - 180.3

Jul 23 - 179.1

Jul 30 - 175.8

Aug 5 - 174.4

Aug 12 - 173

Aug 19 - 172.6

Aug 26 - 171.1

Sept 5 - 168.5

Sept 17 - 170.3

Sept 23 - 167.1

Oct 1 - 165.7

Oct 7 - 167.6 (gain, but lost inches. -0.5" from waist, and -1" from hips)

Oct 14 - 167.5 (-0.1 lbs, loss 1" from waist and 1" from chest and 0.5" from hips)

Oct 21 - 167.1

Oct 28 - 164.7 (loss 1" from chest)

Nov 4 - 162.2

I started losing again since eating at a deficit. I began eating at a deficit Oct 23 and I am also doing IF some days 18/6 with an eating window of 8am-2pm, and this seems to be really working for my body. I might have to decrease my deficit though if the weight keeps coming off this quickly, two weeks in a row with a 2.5 lbs loss...

[Baltoscott]

@lavabelle — is the deficit on your IF days the same as other days?  In other words, do you just compress the same amount of daily calories on IF days as other days by having bigger meals during your eating window, or do you think most of your weekly calorie deficit is due to eating about the same from 8-2 throughout the week and just skipping dinner/evening food some days?

[lavabelle]

@Baltoscott I eat the same amount of calories on most days whether I do IF or not, about 1300-1500. I have been doing IF kinda of by accident when I realized I had eaten most of my calories by 2pm I just stop eating for the day, skip dinner...and eat again the next morning for breakfast...been doing it for over a week and I find it easier to stay with deficit for some reason, feel more satiated maybe? so not really hungry for dinner, and decided to just go with it...

Fitbit and MFP tells me to eat about 1300-1500 calories for a 500 deficit, but I have been using this other spreadsheet that calculates my TDEE based on how many calories I eat daily and my weight and it says my TDEE is approximately 2400, and I should eat about 1700-1900 daily for a 500 deficit...I think this spreadsheet is more accurate than Fitbit and MFP(MyFitnessPal)

[Dominique]

Week 10/14 of extended maintenance phase (was previously 8 weeks), where the goal is to keep the weight between 58 and 59 kg. I’m now in damage control mode after trip to the US:

Week 0, ending 27-Aug-18: 58.8 kg, 15.2k steps, 3008 cal. -> -0.82 kg

Week 1, ending 3-Sep-18: 58.2 kg, 15.9k steps, 2935 cal. -> -0.64 kg

Week 2, ending 10-Sep-18: 58.0 kg, 16.1k steps, 2844 cal. -> -0.19 kg

Week 3, ending 17-Sep-18: 57.8 kg, 14.2k steps, 2572 cal. -> -0.19 kg

Week 4, ending 24-Sep-18: 58.2 kg, 16.2k steps, 2796 cal. -> +0.34 kg

Week 5, ending 1-Oct-18: 58.2 kg, 15.1k steps, 2722 cal. -> +0.04 kg

Week 6, ending 8-Oct-18: 58.6 kg, 12.4k steps, 2595 cal. -> +0.41 kg

Week 7, ending 15-Oct-18: 58.4 kg, 14.6k steps, 2718 cal. -> -0.19 kg

Week 8, ending 22-Oct-18: 58.5 kg, 11.7k steps, 2498 cal. -> +0.01 kg

Week 9, ending 29-Oct-18: 59.5 kg, 12.3k steps, 2408 cal. -> +1.06 kg

Week 10, ending 5-Nov-18: 59.6 kg, 10.8k steps, 2493 cal. -> +0.13 kg

I’m still half a kilo above my maintenance range:

However, this is because I’m using a weekly average and the first day of the week (right after I returned home) was very high (61.0 kg). I’ve now lost 2 kg since:

I expect to be back under 59 kg (for the weekly average) next Monday.

Body fat is now half a percentage point higher than it was before I left:

I’ll do my best to bring it down below 13%.

[nalagala]

Start Date: July 10th, 2018

Start Weight: 350 lbs

10/19/18 Weight: 296.2 lbs

10/29/18 Weight: 292.8 lbs

11/5/18 Weight: 288.6 lbs

[HoosierDaddy73]

Starting weight, September 10, 2018 - 189.9

Trendweight on Monday, November 5th, 2018 - 181.7 (-1.3 pounds from a week ago)

Averaging about 1.5 pounds of weekly weight loss.

In total I've lost 8.2 pounds in 8 weeks.

Goal weight - 170 - about 11 weeks to go. Would love to get there by the end of 2018 but we shall see. 

[Dominique]

@nalagala: first of all, congrats for your impressive weight loss! You’ve dropped 17.5% of your starting weight in 17 weeks, that’s a lot (3.6 lbs per week in average, which corresponds to an average daily deficit of 1800 calories)! Do you plan to carry on at that pace? I’m asking as being in a large deficit for a long period of time tends to result in a big reduction of metabolism, which in turn will make further weight loss harder. What has been your approach in terms of diet and exercising?

[nalagala]

@nalagala: first of all, congrats for your impressive weight loss! You’ve dropped 17.5% of your starting weight in 17 weeks, that’s a lot (3.6 lbs per week in average, which corresponds to an average daily deficit of 1800 calories)! Do you plan to carry on at that pace? I’m asking as being in a large deficit for a long period of time tends to result in a big reduction of metabolism, which in turn will make further weight loss harder. What has been your approach in terms of diet and exercising?

---

@Dominique My plan is to basically adjust as I go. I try to eat about 5 to 6 smaller meals a day and around 1200 to 1400 calories. I do have an active job that makes me walk around a lot so I do burn a lot of calories. Thought I know fitbit isn't exactly accurate in that department, from what it says I can easily burn over 4000 calories in an 8 hour shift.  I also try to go for a brisk walk on my days off. I've started going to the gym, though only about twice a week and I'm starting slow because I'm not 100% sure on what to do. If I find I'm stalling, I tend to up my calories or exercise. And even if I stall, I still feel good about the progress I've made. I know it's not sustainable and the loss will come slower but I'm more confident than I've ever felt in my other attempts at losing weight. 

[Baltoscott]

@lavabelle -- I'm guessing that at your current weight and activity level you can probably eat a few hundred more calories and still manage to hit 1 to 1.5 lbs of weekly weight loss.  Might be worth the experiment since that amount will be closer to your maintenance calories, and it is never to early to practice eating the way you'll eat the rest of your life.  Your feedback loop seems pretty well dialed in, though I am sure you will do what works best for you.

For me, Fitbit seems to overestimate TDEE as compared to other estimates; but it is not too far off at my current weight (160 lbs). For example, last month Fitbit TDEE was 3,373 calories.  The NIH has my TDEE at 2956 calories at 160 lbs -- using the 'very active' activity multiplier .  That estimate is more consistent with my experience last year when I maintained 160 lbs for about 5 months while eating around 3000 calories/day.

[Jotex]

November 6

SW 78 kg

CW 65.2 kg

GW 60 kg 

Missed reporting a week or two. Weight gain from earlier in Oct (63.7 kg to 65.9) is s.l.o.w.l.y going down. But at least it’s not going up. 

[lavabelle]

@Baltoscott when I was doing lots of steps a couple of months ago (20k -30K), Fitbit seemed to overestimate my calorie burn also by about 500, but this seems to have flipped since I have been doing mainly strength...My Fitbit barely registers anything during my workouts and I am not manually entering them since I figured it overestimates anyhow...but my TDEE is definitely higher than Fitbit is estimating at this point...it's actually really fascinating to collect all the data and really stay in tune with my body...I might be a bit of a nerd, but I really enjoy all the data gathering and analyzing. I have come to really trust this spreadsheet I'm using, it has been accurate throughout...I will definitely adjust my calories up if I continue to lose this quickly 🙂

[Dominique]

@nalagala: great you’ve added the gym to your routine. Since it looks like you’re already getting cardio via your job and active lifestyle, it’s probably a good idea to focus on resistance training at the gym. Maybe you should go with a friend who’s lifting weights (if you have one), or hire a coach for a few sessions in order to learn how to perform the main lifts (e.g. squat, benchpress, deadlift) with good form? Resistance training is a great way to preserve lean mass and improve body composition during a major weight loss. I’d also consider – at some point  – a diet break long enough (at least a couple of months), even though I understand the motivational aspect of losing a lot since you started.

[roc56]

👍Slow and steady is important. If it's doable and you get into a routine
where you meal plan and walk you will continue to succeed. Way to go!

[SQUEAKY]

SW 151 - START DATE 10/22/2018

CW 150 – 10/26/2018

CW 152 – 11/7/2018

GW 145

I’m a +1 pound than when I started!  I haven’t really been paying attention and obviously I should. Weighing myself everyday has worked for me in the past and I haven’t been doing that either. So back to weighing myself every day, religiously counting calories and since I exercise a lot and everyday so there’s not much more I can do with that.

[Jotex]

November 11

SW 78 kg

CW 65.3 kg

GW 60 kg 

Weight up again ☹️. Must not give up. 

[lavabelle]

USW - 194 

GW - 145

Jul 11 - 183.8

Jul 16 - 180.3

Jul 23 - 179.1

Jul 30 - 175.8

Aug 5 - 174.4

Aug 12 - 173

Aug 19 - 172.6

Aug 26 - 171.1

Sept 5 - 168.5

Sept 17 - 170.3

Sept 23 - 167.1

Oct 1 - 165.7

Oct 7 - 167.6 

Oct 14 - 167.5 

Oct 21 - 167.1

Oct 28 - 164.7 

Nov 4 - 162.2

Nov 11 - 161.3