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6 Weeks in...
6 weeks of a 24 week program in the bag...
On 2/15 I was 230.0, BMI 30.3 (truly borderline obese). On 3/27 I was 217.0, BMI 28.6 (just overweight again). Looking at my weight graph, I'm losing at a dead-on 2lbs/week rate. This is a bit above my scheduled 875 kcal/day deficit, but as long as I'm losing weight steadily I guess I'll go with it. While this is apparently well into "starvation" mode, I don't feel particularly starved at this level. I credit this to the "balanced" fat/carb/protein WOE of cold cereal in the morning (with 1% fat milk), a (relatively) low-carb snack at mid-day (200-300 kcal) (apple and cheddar cheese, one serving of almonds, a tangelo, carrots and ranch dip, etc), plus a reasonably-sized balanced dinner (about 1000 kcal). This is a "weight loss regime" so I don't snack any more at all outside of designated mini-meals. "A ~little~ hunger never killed anyone" is my motto! I've been getting irregular exercise but I still need to make space in my day for it. One of the more helpful things I've found is following John Walker's _Hacker's Diet_ suggestion of graphing the daily weight losses with a moving average -- this tends to average out the drop/plateau pattern of the loss into a single nicely smoothed curve. The calculation I use is pretty simple: W = today's weight A = yesterday's average F = averaging factor (I use 0.25) today's average = A + (W-A) x F. This simple calculation changed this "plateau'd" daily weighing sequence: 222.5 - 222.0 - 222.5 - 223.5 - 223.5 - 222.5 - 221.5 - 222.0 into: 224.3 - 223.8 - 223.4 - 223.5 - 223.5 - 223.2 - 222.8 - 222.6 Since my diet and hydration is really regular, seeing the average weights gives me pretty good feedback on how the loss is progressing, in that I can take the daily change in average weight (today's average - yesterday's average) as a pretty close approximation of what's really going on. Well, so far so good apparently. I don't expect I'll be able to continue this pace without more exercise to keep up my metabolism and LBM, but I'll give the next update in another 6 weeks! Heywood 230/217/185 |
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