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"

[Baltoscott]

Jan. 6, 2017:       202.3 lbs (starting weight)

                                              Ave. daily calorie consumption for week preceding weigh-in.

• Sun, 9.17:   159.6 lbs    2499 
• Sun, 9.24:   159.4 lbs    2819
• Sun, 10.1:   159.1 lbs    2788
• Sun, 10.8:   159.4 lbs    2825
• Sun, 10.15: 159.3 lbs    2532
• Sun, 10.22: 159.3 lbs    2987
• Sun, 10.29: 159.1 lbs    2905
• Sun, 11.5:   159.7 lbs    2941
• Sun, 11.12: 160.1 lbs    3035
• Sun, 11.19: 160.0 lbs    2778
• Sun, 11.26: 160.8 lbs    3057
• Sun, 12.3:   160.5 lbs    2762

 -0.3 since 11.26  

Goal Range: 160-170 lbs

I'm supposed to be bulking but just didn't make my calorie goals last week. Will try to maintain this coming week as it is a rest week in my weight lifting routine.

[EmjayH]

USW (pre Fitbit) Nov 14 2016; 123kg
SW (Fitbit) March 2 2017; 97.7kg
PW August 07; 78.5kg
PW August 14; 77.9kg
PW August 21; 77.3kg
PW August 28; 76.9kg
PW Sept. 04; 77.7kg 😳🙈
PW Sept 11; 75.9kg
PW Sept 18; 75.1kg
PW Sept 25; 74.4kg
PW Oct 02; 74.3kg
PW Oct 09; 73.3kg
PW Oct 16; 72.5kg
PW Oct 23; 72.6kg
PW Oct 30; 73.4kg
PW Nov 06; 72.1kg
PW Nov 13; 72kg
PW Nov 20; 70.7kg
PW Nov 27; 70.3kg

CW Dec 04; 70.8kg

loss this week; +0.5kg

Mini goal; 70kg by Christmas

im so used to these little spikes in weight at the start of each month that they barely even register with me anymore lol. Should be under  70kg next week by the looks of my trends 🤗🤗.

my aria is registering weird with my fat percentage though. Some days it's over 33% and others it's under 29%. Maybe I'm just retaining more water on some days. Maybe I should start checking the difference between hot yoga days and normal days 🤔

[Daves_Not_Here]

Here are results assuming no Fitbit bias (previously, it appeared Fitbit was underestimating my calorie deficit by 150 calories per day).  I've set the bias to 0 and now my predicted and actual weights match; however, the rate of actual loss has decreased relative to the predicted.

I'm curious if the flattening trend will continue or if the rate will pick back up.  My waist has gone from 40 to 33, but I feel I still have at least 10 more easy pounds of lard in the posterior region I should be able to cut pretty quickly.  While I'm still in ketosis, I've increased my vegetable and carb consumption and I think I'm retaining more water.

[Jotex]

Starting weight 22 September 167.2

It’s weird, I expected to lose more this past week for some reason - even though we were celebrating Thanksgiving on Saturday! 

@Daves_Not_Here - I think the carb increase could cause water retention if it’s bread or starches. 

@EmjayH - I wonder the sane thing about fat % on my Aria so mostly ignore it. Am curious to hear if your routine makes a difference. (What’s hot yoga?)

[Dominique]

I report TrendWeight numbers.

Starting 1-Jan-2017: weight 67.4 kg, BF 18.5%, fat mass: 12.5 kg

Previous 1-May-2017: weight 62.2 kg, BF 15.0%, fat mass: 9.3 kg
.
Previous 11-Sep-2017: weight 60.4 kg, BF 14.5%, fat mass: 8.7 kg
Previous 18-Sep-2017: weight 60.2 kg, BF 14.3%, fat mass: 8.6 kg
Previous 25-Sep-2017: weight 60.4 kg, BF 14.2%, fat mass: 8.6 kg
Previous 2-Oct-2017: weight 60.3 kg, BF 14.1%, fat mass: 8.5 kg
Previous 9-Oct-2017: weight 60.0 kg, BF 14.0%, fat mass: 8.4 kg
Previous 16-Oct-2017: weight 59.8 kg, BF 13.8%, fat mass: 8.3 kg
Previous 23-Oct-2017: weight 59.5 kg, BF 13.6%, fat mass: 8.1 kg

Current 1-Nov-2017: weight 60.4 kg, BF 13.7%, fat mass: 8.3 kg

Previous 6-Nov-2017: weight 60.5 kg, BF 13.8%, fat mass: 8.4 kg

Previous 13-Nov-2017: weight 60.5 kg, BF 14.1%, fat mass: 8.5 kg

Previous 20-Nov-2017: weight 60.5 kg, BF 14.1%, fat mass: 8.5 kg

Previous 27-Nov-2017: weight 60.3 kg, BF 13.8%, fat mass: 8.3 kg

Current 4-Dec-2017: weight 60.1 kg, BF 13.6%, fat mass: 8.1 kg

This was another week of steady progress. I still haven’t returned to the weight prior to my infamous trip to the US, but I have caught up on BF%:

It’s interesting although the trip itself was only one week (last week of October), it took another 12 days after returning before things started to normalize. There’s certainly some amount of inertia in body composition changes. I kind of understand the frustration of people who exercize like crazy and eat perfectly on one day, only to see the scale going up the next day. Consistency, keeping doing the right things most of the time is what brings results.

My current diet started on Sep-11 and was supposed to last for 3 months, which means it should end next Monday. However, I have decided to extend it by another 1 or 2 weeks, precisely because of the interruption caused by the aforementioned trip. I’ll then switch to maintenance until the end of the year, and start massing in January.

[Dominique]

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@EmjayH wrote:

my aria is registering weird with my fat percentage though. Some days it's over 33% and others it's under 29%. Maybe I'm just retaining more water on some days. Maybe I should start checking the difference between hot yoga days and normal days 🤔

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@EmjayH: I’m sure you’ll be in the sixties by Xmas! As to BF% fluctuations, they’re probably going to be wider for women than for men, but hot yoga could also play a role. I also have an Aria (have had it for 4.5 years) and it takes a period of one year in order to see the kind of fluctuations you’re reporting. For instance 18.5% in early January vs. about 13% now:

Within any given month, BF% usually fluctuates within a 1% range.

If BF% doesn’t work reliably for you, you could use body measurements. Waist circumference is a good proxy for leanness IMO.

[Dominique]

@

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@Daves_Not_Here wrote:

however, the rate of actual loss has decreased relative to the predicted.

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@Daves_Not_Here: I know you don’t believe metabolic adaptation is a thing, but I think it’s what may be at hand here. Having lost 50 pounds in 5 months (21% of your starting weight), your metabolism isn’t that of a 190-pound guy your age and your height: it’s slightly lower. The drop is not as dramatic as what some people claim when warning you of the dangers of "starvation mode" or "metabolic damage", but studies show it’s around 12-15%.

Maybe now is the time to give your body a temporary break? The "easy lard" can wait for a couple of months or so. It’s a bit like when striking it lucky at the casino table: it’s better to cash in your gains at some point rather that risking losing everything later on (the analogy is completely foreign to me, as I have no experience nor interest in gambling whatesover!). You can always return to the table later on...

[EmjayH]

@Jotex hot yoga is bikram yoga. It's a 90 min session in a studio set about 38-40 degrees C with about 40% humidity. It's a sweat box. It stinks and is very uncomfortable. I love it lol 🙈🙈

[Jotex]

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@EmjayH wrote:

@Jotex hot yoga is bikram yoga. It's a 90 min session in a studio set about 38-40 degrees C with about 40% humidity. It's a sweat box. It stinks and is very uncomfortable. I love it lol 🙈🙈

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Thanks a lot, @EmjayH! At my age I already have my internal thermal challenges going, so I’ll pass! {But glad you ❤️ it!}

[oll_Gi]

Wow i'm not even sure how to post? I replied to the first post in here didn't see any other option. Using Fitbit for 1 week and super-excited 😄

I've been around 65-67kg last decade maybe? Before that, i had been up to 83kg. I always wanted to go 57-60kg but as soon as i hit ~64 on my scale i get so excited, i start eating sooooooo much junk food 🙂 This time i'm going for a steady change in my whole lifestyle. I 'm tired of this feeling for all this time, all my life? Time to become who i want to be, no more self-loathing.

CW: 65.4 kg

Goal Weight 60kg

I' ll edit my post soon and add more previous weightings and dates. I'm waiting for a new scale tomorrow that has also %Fat.

PS: I would really like to know if you lost weight by using deficit from the fitbit burnt calories per day. Ex. If i eat -200kcal from my burnt will i lose or there is chance to maintain, even gain?? Should i cut out more to be safe? I will eventually figure it out, i guess but it will save time if anyone could help. This might not fit in this thread so maybe PM me if someone is willing to share an answer.

[SQUEAKY]

November 17, 2017 SW 152

November 24, 2017 151.

December 1, 148.

[Dominique]

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@oll_Gi wrote:

PS: I would really like to know if you lost weight by using deficit from the fitbit burnt calories per day. Ex. If i eat -200kcal from my burnt will i lose or there is chance to maintain, even gain?? Should i cut out more to be safe? I will eventually figure it out, i guess but it will save time if anyone could help.

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Welcome to the community and the weekly weigh in, @oll_Gi! Anyone can jump in at any time by replying to any previous post. You can use the guidelines in the original post that started the whole topic.

As to your question above: some people log in their intake and match it against the calories burned reported by Fitbit, some don’t. You may want to start with a more aggressive calculated deficit (e.g. 750 or 1000 calories) and adjust from there after a while, based on actual changes in weight. Many people report their Fitbit overestimates their energy expenditure. If it’s the case for you too, you may end up gaining weight even if Fitbit says you were in a 200 calories deficit. Plus, people tend to underestimate their intake, even when they log it.

[Daves_Not_Here]

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@Dominique wrote:

@

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@Daves_Not_Here wrote:

however, the rate of actual loss has decreased relative to the predicted.

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@Daves_Not_Here: I know you don’t believe metabolic adaptation is a thing, but I think it’s what may be at hand here. Having lost 50 pounds in 5 months (21% of your starting weight), your metabolism isn’t that of a 190-pound guy your age and your height: it’s slightly lower. The drop is not as dramatic as what some people claim when warning you of the dangers of "starvation mode" or "metabolic damage", but studies show it’s around 12-15%.

Maybe now is the time to give your body a temporary break? The "easy lard" can wait for a couple of months or so. 

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Thanks @Dominique for your supportive words.  I really appreciate how, even when you challenge my assumptions, you do it with empathetic interest.  As a result, your words have more influence than you may realize, and I've improved my daily routines based on your recommendations.

I will confess, on the topic of metabolic adaption, I've been somewhat obtuse -- I actually recognize it occurs, and is very likely occurring in me right now.  I just put it in the category of convenient excuses that people (including myself) tend to deploy when the going gets a little tough.

And, I remain skeptical that a lowered metabolism is a bad thing.  So I burn 300 calories less than "normal".  As long as I eat 300 calories less, I fail to see the problem.  Reduction of dollars into the food economy?  If my car started getting better gas mileage, I'd celebrate.  Lower metabolism is associated with greater longevity, and my current mental and physical state is at a lifetime apex -- so, if this is a problem, I definitely want more of it.

Also, I have a larger goal that eclipses my intention to get to my target weight -- to establish healthy habits that I sustain for my life.  I believe repetition is key and taking breaks is counterproductive.  I don't view my current program as a "lose weight" regimen, but more of a "mindfully manage my weight and health" regimen that I hope I am incorporating into my life whether I am losing, maintaining, or gaining weight.  So far, I'm really enjoying the process and not fatigued by it -- on the contrary, I'm energized, so I see taking a break from it in the same category as taking a break from abstaining from PCP (pardon the obnoxious analogy, I just like to reference PCP whenever I can).

Finally, I'm looking at this as an empirical experiment -- the convention wisdom doesn't make sense to me, so rather than debating it, I figure this is an easy way to find out for myself.

[etvete]

Ultimate Starting Weight	260 lbs
Previous Weight	192.8 lbs
Current Weight	189.8 lbs
Gain/Loss	-3 lbs
Mini Goal	180 lbs

Woo Hoo! I hit the first mini goal, though I purposefully made it easier, now for the harder one, to get down to a new low of 180. It has been a few years since I have been that low since I have been maintaining for a while, and things are going well, I will go for it. 

[Dominique]

Congrats for hitting the mini-goal, @etvete! What were the time points for your ultimate starting weight of 260 and the starting weight of 199 mentioned in your earlier posts, if I may ask?

[Jotex]

I have to say I agree with @Daves_Not_Here in regard to not taking a break. I know myself well enough that getting back to a healthier eating and fitness routine after a break is HARD. {I am such a wimp, and bad habits are difficult to break.} Plus, the slow but steady weight loss keeps me highly motivated. Even the occasional ‘cheat’ day doesn’t throw me off track.

@oll_Gi - I personally don’t use the fitbit calorie stats. I record (fairly faithfully...) my daily food and fitness in Myfitnesspal. Someone in this or another group also suggested I greatly lower my daily kcal goals and that has helped a lot. I am also following a ketogenic diet which has helped curb my appetite. 

[oll_Gi]

@Jotex@DominiqueThx both for input 🙂

I'm gonna try the 500kcal deficit and see how it goes. I also log everything on MFP - but was thinking to switch it and record everything on fitbit. I would like everything in one place, but ppl suggest it's kinda inconvenient so i haven't tried yet.

Got my fitbit 1 week ago, once i have more data i'll post a graph 😉 I love graphs.

[lynda604]

hang in there, don't get discouraged and let it derail your great progress! (Yes I'm speaking from experience 🙂

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@Stinkyfish97 wrote:

Start weight   214 pounds   (Jan 1st)

Last week      184.6 pounds

This week      183.4 pounds

Goal weight    155 pounds

It was truly a down week for me. I walked only 30k steps in total. I ate food I generally do not eat Fri-Sun. It showed in the scale because I weighed myself Friday and was down to 179. By Sunday that jumped back up to 183.4. I will just have to try harder this week. 

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@Stinkyfish97 wrote:

Start weight   214 pounds   (Jan 1st)

Last week      184.6 pounds

This week      183.4 pounds

Goal weight    155 pounds

It was truly a down week for me. I walked only 30k steps in total. I ate food I generally do not eat Fri-Sun. It showed in the scale because I weighed myself Friday and was down to 179. By Sunday that jumped back up to 183.4. I will just have to try harder this week. 

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[EmjayH]

It's Thursday. My weigh in check is Monday but I just felt I had to share lol. Under 70kg yay 😍😍

[Jotex]

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@EmjayH wrote:

It's Thursday. My weigh in check is Monday but I just felt I had to share lol. Under 70kg yay 😍😍

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Hey @EmjayH - that’s awesome! Congrats!!! 🎉