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Fat loss method
I'm planning to lose some fat over the next few months to get below 10%
fat. For the last week or so, I've been devising a method to do this. For the last few months, I've been tracking my weight to see how it behaves from day to day. To detect actual changes in body mass, I came up with a method to measure the trend of my weight. I ended up using a 10-day exponentially smoothed moving average. This method uses cumulative daily weigh-ins to compute a Trend Weight (this is basically your actual weight) and is based on the Hacker's Diet formula. Anyway, the way it works is if daily weigh-ins are above the Trend Weight (the smoothed moving average mentioned above) much of the time, it indicates fat gain. Conversely, if weigh-ins are below the Trend Weight most of the time, then it indicates body fat loss. If daily weights are above, below, and at the Trend Weight an equal number of times, then weight and body composition is being maintained. When the Trend Weight changes, there is always a change in body fat percentage according to the electrical fat gauge. Basically, an increasing Trend Weight may mean trouble and a rising fat% will catch your attention quicker than just day-to-day fluctuating weigh-ins. A decreasing Trend Weight usually means progress on the other hand. Here's an example of this: Daily Weight Trend Weight Variance 7/29/05, Fri 151.6 152.01 -0.5 7/30/05, Sat 151.6 151.97 -0.4 7/31/05, Sun 150.2 151.79 -1.8 8/1/05, Mon 151.3 151.74 -0.5 8/2/05, Tue 153.2 151.89 1.5 8/3/05, Wed 152.4 151.94 0.5 8/4/05, Thu 149.2 151.66 -2.7 8/5/05, Fri 149.6 151.46 -2.1 8/6/05, Sat 148.7 151.18 -2.8 8/7/05, Sun 153.4 151.40 2.2 8/8/05, Mon 151.2 151.38 -0.2 So with this tracking system, I came up with an Appestat based on the Variance each day. The Variance is basically the difference between the daily weigh-in and the Trend Weight which is then divided by 10 and used to subtract from or add to the Trend Weight to indicate change in body fat. Positive Variance equals fat gain, and Negative Variance equals fat loss. Here's the Appestat ratings for my program: Appestat For Fat Loss Kcal Intake Opening Variance (Fully Open) -4.0 3,000 or 20 x Bodyweight Closing Variance (Fully Closed) 1.5 1,500 or 10 x Bodyweight Opening & Closing Ranges: Variances Kcal Intake 1.5 1,200 (300x4meals) 0.5 - 1.5 1,500 (400x3meals, 300x1meal) -0.5 - 0.5 1,800 (450x4meals) -1.5 - -0.5 2,100 (500x3meals,600x1meal) -2.5 - -1.5 2,400 (600x4meals) -3.5 - -2.5 2,700 (can be distributed in any way) -4.0 - -3.5 3,000 (can be distributed in any way) -4.0 3,000 or Free Day In this system, the Appestat controls the target number of Calories going in during a fat loss program. The Appestat is closed when the daily body weight is at a certain point above the Trend Weight (also known as your true weight), allowing ONLY the minimum number of Calories to get taken in, which is basically only enough to provided necessary nutrition. This allows daily body weight to start dropping below the Trend Weight so fat loss can occur. When the rate of fat loss gets to a rapid steady pace, the Appestat will begin to open and allow more Calories to be eaten. The faster the fat loss occurs, the more the Appestat opens, allowing more and more food to be eaten. The Appestat is basically a protocol for fat loss so you can get feedback on progress and make adjustments as necessary. Overall, this Appestat is imperative to my fat loss program. It works like a Thermostat in a car's cooling system which regulates coolant flow and temperature. For maintenance, I came up with an Adipostat. Here are the ratings for it: Adipostat For Maintenance Rating (Closing Weight): "My Goal Weight" (2 lbs over goal when fully closed) Opening Weight: (2 pounds below "My Goal Weight") Kcal Intake When Closing 1,800 (BMR Level) Kcal Intake When Fully Closed 1,500 Kcal Intake When Opened: 3,000 This also works similar to a thermostat in a car's cooling system in that automotive cooling system thermostats have temperature ratings like 160, 180, and 195. I know this was a bit long, but I just wanted to share my method. |
#2
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"Pentastar" wrote in message
oups.com... I'm planning to lose some fat over the next few months to get below 10% fat. For the last week or so, I've been devising a method to do this. For the last few months, I've been tracking my weight to see how it behaves from day to day. To detect actual changes in body mass, I came up with a method to measure the trend of my weight. I ended up using a 10-day exponentially smoothed moving average. This method uses cumulative daily weigh-ins to compute a Trend Weight (this is basically your actual weight) and is based on the Hacker's Diet formula. Anyway, the way it works is if daily weigh-ins are above the Trend Weight (the smoothed moving average mentioned above) much of the time, it indicates fat gain. Conversely, if weigh-ins are below the Trend Weight most of the time, then it indicates body fat loss. If daily weights are above, below, and at the Trend Weight an equal number of times, then weight and body composition is being maintained. When the Trend Weight changes, there is always a change in body fat percentage according to the electrical fat gauge. Basically, an increasing Trend Weight may mean trouble and a rising fat% will catch your attention quicker than just day-to-day fluctuating weigh-ins. A decreasing Trend Weight usually means progress on the other hand. Here's an example of this: Daily Weight Trend Weight Variance 7/29/05, Fri 151.6 152.01 -0.5 7/30/05, Sat 151.6 151.97 -0.4 7/31/05, Sun 150.2 151.79 -1.8 8/1/05, Mon 151.3 151.74 -0.5 8/2/05, Tue 153.2 151.89 1.5 8/3/05, Wed 152.4 151.94 0.5 8/4/05, Thu 149.2 151.66 -2.7 8/5/05, Fri 149.6 151.46 -2.1 8/6/05, Sat 148.7 151.18 -2.8 8/7/05, Sun 153.4 151.40 2.2 8/8/05, Mon 151.2 151.38 -0.2 So with this tracking system, I came up with an Appestat based on the Variance each day. The Variance is basically the difference between the daily weigh-in and the Trend Weight which is then divided by 10 and used to subtract from or add to the Trend Weight to indicate change in body fat. Positive Variance equals fat gain, and Negative Variance equals fat loss. Here's the Appestat ratings for my program: Appestat For Fat Loss Kcal Intake Opening Variance (Fully Open) -4.0 3,000 or 20 x Bodyweight Closing Variance (Fully Closed) 1.5 1,500 or 10 x Bodyweight Opening & Closing Ranges: Variances Kcal Intake 1.5 1,200 (300x4meals) 0.5 - 1.5 1,500 (400x3meals, 300x1meal) -0.5 - 0.5 1,800 (450x4meals) -1.5 - -0.5 2,100 (500x3meals,600x1meal) -2.5 - -1.5 2,400 (600x4meals) -3.5 - -2.5 2,700 (can be distributed in any way) -4.0 - -3.5 3,000 (can be distributed in any way) -4.0 3,000 or Free Day In this system, the Appestat controls the target number of Calories going in during a fat loss program. The Appestat is closed when the daily body weight is at a certain point above the Trend Weight (also known as your true weight), allowing ONLY the minimum number of Calories to get taken in, which is basically only enough to provided necessary nutrition. This allows daily body weight to start dropping below the Trend Weight so fat loss can occur. When the rate of fat loss gets to a rapid steady pace, the Appestat will begin to open and allow more Calories to be eaten. The faster the fat loss occurs, the more the Appestat opens, allowing more and more food to be eaten. The Appestat is basically a protocol for fat loss so you can get feedback on progress and make adjustments as necessary. Overall, this Appestat is imperative to my fat loss program. It works like a Thermostat in a car's cooling system which regulates coolant flow and temperature. For maintenance, I came up with an Adipostat. Here are the ratings for it: Adipostat For Maintenance Rating (Closing Weight): "My Goal Weight" (2 lbs over goal when fully closed) Opening Weight: (2 pounds below "My Goal Weight") Kcal Intake When Closing 1,800 (BMR Level) Kcal Intake When Fully Closed 1,500 Kcal Intake When Opened: 3,000 This also works similar to a thermostat in a car's cooling system in that automotive cooling system thermostats have temperature ratings like 160, 180, and 195. I know this was a bit long, but I just wanted to share my method. If you're motivated by numbers (I am), you may find my WeightWare program useful (see link below). It is similar to what you've described, except instead of a 10 day moving average, it uses a 75% weighted exponentially smoothed moving average over whatever date range you're working with. It also calculates your daily "energy balance", using linear regression over any time frame you desire (30 days is the default). The 30 day energy balance trend, when viewed as a graph of 30-day trends, provides advanced warning when your program is getting off track - typically, this "second order" graph gives 10-14 days advanced warning before you go into "weight gain" mode. You can download a free, fully functional, 30-day trial verson of WeightWare from the website to see if it meets your needs (it also track exercise, body measurements, lab tests, etc.). GG http://www.WeightWare.com Computer-Assisted Weight Management |
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