Posts Tagged ‘Feb 2020 BMR Chart’

The following is the 5th monthly (150 days “-ish”) update on my attempt to lose weight and get healthier.  As always, it’s a longer post than my “normal” daily post, so if your not “into” reading about “another person’s” diet (again!), I’ll understand if you stop here and come back another day.  You’ve been warned!!  Here goes…
(As in previous posts:)  On September 16, 2019, I switched from my 18 days of “juice / blend” fasting / diet to an Intermittent Time Fasting (ITF) “Diet / Lifestyle”.  My starting weight on 29 August, for the juice / blending fast was: 373lbs.  My starting weight for the ITF was: 356lbs.  My current weight (this morning) was: 333lbs.  Based on these “initial” numbers, I’ve lost 40lbs from the end of August, 23lbs from the start of the ITF and gained 15lbs in the last 30 days.  [Note:  I have made a “determination” that my home scale is 30lbs light vis-a-vis the digital scales used at my doctor’s office.  Because of this, as of 1 February 2020, I have begun adding 30lbs to my weight on my home scale.  This means my “true” 29 August starting weight was closer to 403lbs than to  373lbs.  It also means my starting ITF weight was closer to 386lbs, not 356lbs.  My weight 30 days ago was 318lbs…  Adding 30lbs to that would make it 348lbs.  Today’s adjusted weight of 333lbs, means I’ve lost 15lbs in the last 30 days and not the 15lb gain indicated in the sentence prior to this “note”.  I know…  I know.  This is all confusing (and frustrating).]

Image of Calories Chart from last 30 days (Jan / Feb) of ITF

Calories Chart from last 30 days (Jan / Feb) of ITF

The observant among you may (again) notice in the above chart I had three(3) days where my calories-in significantly exceeded my calories-out…  This is, however, back where I was before the X-mas season / holidays.  In the first three months, I was blowing my calories about once per week, and it looks like I’m back in that area again.  Remember, it’s not a diet, per se, as much as it’s a lifestyle, so I’m happy to have been able to lose weight while eating and (still) not working out.  The plan, of course, is to start working out again…
In prior months, I spent a paragraph describing my calories in and out and my BMR and the differences between starting, last month and the current month’s BMR.  With the “adjustment” to weight, it doesn’t make any sense to continue that discussion this month.  I may resume it next month.  The only thing which needs reporting is the 2,307 calories / day.  That plus 500 calories-out is my daily goal to achieve a weight loss of 1lb / wk.
Image of BMR on 15 Feb 2020 at 333lbs

BMR on 15 Feb 2020 at 333lbs


Anyway, the chart below shows I still have a calorie deficit of over 1,000 calories per day. That times seven(7) days is 7,000 calories. Divided by 3,500 calories (1 pound of human body fat) equals to 2 pounds of loss per week.  My actual weight loss over the last month is 15lbs.  Divided by four(4) is 3.75lbs per week.  Over the last 2 weeks I’ve lost 7lbs (3.5lbs per week) and over the last month (as mentioned above) 15lbs (2.5lbs per week).  I would like to mention that at least once a month I have a one-day gain of 7-10lbs and this month I’ve had several such occurrences.  I initially believed this was water weight, but I’ve not been able to “prove” this, so I only record it as happening.  I will add one day I bumped my scale and it registered a jump of 10lbs (350lbs) from the prior day (340lbs).  The following day, it was back where it was (340lbs).  My other theory was a correlation with the passing of kidney stone (grains), but (this month) I haven’t had any issues with this (grains) which lined up with the weight bounces.  The vagaries of analog scales I guess…

Image of Calories Chart for Last 12 Months

Calories Chart for Last 12 Months

The goal of my long-term weight loss is (remains) to drop 1.5 to 2 pounds per week.  In theory, this will prevent the two worst parts of extreme weight loss: a permanent (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity).  It looks like I’m continuing my promising start from the first few months.  (The addition / adjustment of +30lbs is clearly visible on the chart.)

Image of Weight Loss Chart (Oct - Feb)

Weight Loss Chart (Oct – Feb)

Equally important: how does it feel?  Still so-so.  As stated last month, I was very good in November and December in my daily jogging.  I haven’t been “good” since.  Yesterday was actually my first day back at jogging (5K == 3.15 miles).  I seem to be losing my chest and shoulder muscles and retaining – if not increasing – my stomach fat.  My shirts “feel” looser, but they don’t really look looser.  It’s hard psychologically to see the scale go down, but not see a bigger drop in clothes and photos.  I continue to have a nagging feeling I’m losing muscle and bone density instead of body fat.  My “reason” (as opposed to my excuse) for not jogging has been a mini-flare-up in my AFib.  I reported it to my cardiologist and he ordered a monitor for me.  I’ve been wearing it for a week now.  I’ve not been feeling ANY palpitations, so I’m starting back up on the jogging to see if that shows anything on the monitor.  Unfortunately, it’s a “black-box”.  So, even if it shows something, I won’t know about it (the issue) until after I return it (the monitor), they read it and then they send the report to my doctor.  I am still walking my dog 30-to-60 minutes a day six or seven days a week – which is better than nothing.
Obviously, I’m making no progress on my secondary goals (which remain) going forward: to smooth out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day.  If there is a silver lining to my cloud, it’s that I (still) didn’t have a single OMAD opportunity when I over-stuffed myself to the point of feeling sick, as I did in my first month of the MITF.  I guess you can say I am improving there, too.  Slowly, slowly…  (Full disclosure:  I got pretty close on Super Bowl Sunday.)
A final observation (again, pretty much the same as the last two months): although it is theoretically “impossible” to spot lose weight (or spot gain weight), I seem to be losing “size” in areas which correspond to my activity.  My waist is not shrinking much, but my legs, ankles, shoulders and forearms “feel” like they are getting smaller to me.  I was feeling discouraged, so I tried on some pants…  I can now fit in my 48in waist jeans.  They are comfortable on the legs and butt, but while buttoning easily, they remain snug on the waist.  I could wear them, but I’d rather feel comfortable everywhere.  This is down from my 54in waist pants / jeans of last year.  This bucked me up a bit, but I look at my 48’s, 46’s, 44’s, etc. in my closet and just have to shake my head.  Slowly, slowly…
On This Day In:
2019 Sunlight Stream
2018 Wars Without Taxes
2017 Multiplication And Division
2016 I Went To The Woods…
2015 I’ve Got To Run
2014 Which Is It?
2013 Making You Stronger
2012 Sick Of Being Sick
Greater Than Power
2011 Clear, Specific And Measurable
2010 The Runner’s High
Into The Dark…

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