Week 19 Report - down another 1.8 lb for the week, 37 total

I had that one-day huge down-tick during the week, but it turned out to
be an isolated event. The next day the scale bounced up to where it was
the day before. Nevertheless, I continued to show daily progress since
then and ended up with a 0.8 kg = 1.8 lb loss for the week. This follows
a similar 1.8 lb loss the week before and a 1.3 lb loss the week before
that. So I feel like I'm on track again after a few weeks of frustrating
stalls.

I didn't change anything during the stalls, so I guess there is a
valuable lesson to be learned here - just stick with it!

My daily net calories for the week (eating minus exercise) ended up
averaging almost exactly 1600/day - even though I am allowed 1700/day +
1000 bonus per week. That's just the way it turned out. I wasn't
particularly trying to cut back - some days I just ate more and some
days less.

A quick calculation tells me that since I lost 1.8 lb that my "deficit"
for the week was 1.8 * 3500 = 6300 calories. That, added to what I
actually ate, means that my daily "maintenance" weight is 1600 + 6300/7
= 2500 calories. Since I weigh 238 lb now, this means my "calories per
pound (CPP)" metabolic rate is just 2500 / 238 = 10.5 CPP. That is 12.5%
lower than my original estimate of 12 CPP. That makes sense and accounts
pretty much for my overall rate of weight loss throughout the diet.

Since I modified my goal from the original 69 kg to 79 kg - which would
bring me to a BMI of 26 - the upper range of "normal" - this means that
at my goal weight I can expect to be able to eat 1825 net calories
(after exercise) per day, indefinitely. (Ignoring the fact that my
body's metabolism will continue to slow as I get older.)

Dividing that amount into a "daily goal plus 1000 bonus calories per
week", like I've been doing, this means that my daily goal should be
1682 calories. I've been estimating it should be 1700 calories, which is
certainly within any reasonable margin of error.

In other words, what this tells me is that I should not change anything
I am doing.

The numbers so far:

Week 19 / Day 133

Pounds: 275 - 238 (minus 37 lb)
Kilos: 125 - 108.2 (minus 16.8 kg)
BMI: 41.3 - 35.7
Percent body mass lost: 13.4%
Percent diet completed to goal: 37%

The current graph is at http://lerner.net/diet/graph20051014.jpg.

Getting there!

doug

you are doing so wonderful, and you are learning your body and its needs,
this bodes well for continued loss and eventual maintenance, good for you,
Lee
Doug Lerner wrote in message
...
I had that one-day huge down-tick during the week, but it turned out to
be an isolated event. The next day the scale bounced up to where it was
the day before. Nevertheless, I continued to show daily progress since
then and ended up with a 0.8 kg = 1.8 lb loss for the week. This follows
a similar 1.8 lb loss the week before and a 1.3 lb loss the week before
that. So I feel like I'm on track again after a few weeks of frustrating
stalls.

I didn't change anything during the stalls, so I guess there is a
valuable lesson to be learned here - just stick with it!

My daily net calories for the week (eating minus exercise) ended up
averaging almost exactly 1600/day - even though I am allowed 1700/day +
1000 bonus per week. That's just the way it turned out. I wasn't
particularly trying to cut back - some days I just ate more and some
days less.

A quick calculation tells me that since I lost 1.8 lb that my "deficit"
for the week was 1.8 * 3500 = 6300 calories. That, added to what I
actually ate, means that my daily "maintenance" weight is 1600 + 6300/7
= 2500 calories. Since I weigh 238 lb now, this means my "calories per
pound (CPP)" metabolic rate is just 2500 / 238 = 10.5 CPP. That is 12.5%
lower than my original estimate of 12 CPP. That makes sense and accounts
pretty much for my overall rate of weight loss throughout the diet.

Since I modified my goal from the original 69 kg to 79 kg - which would
bring me to a BMI of 26 - the upper range of "normal" - this means that
at my goal weight I can expect to be able to eat 1825 net calories
(after exercise) per day, indefinitely. (Ignoring the fact that my
body's metabolism will continue to slow as I get older.)

Dividing that amount into a "daily goal plus 1000 bonus calories per
week", like I've been doing, this means that my daily goal should be
1682 calories. I've been estimating it should be 1700 calories, which is
certainly within any reasonable margin of error.

In other words, what this tells me is that I should not change anything
I am doing.

The numbers so far:

Week 19 / Day 133

Pounds: 275 - 238 (minus 37 lb)
Kilos: 125 - 108.2 (minus 16.8 kg)
BMI: 41.3 - 35.7
Percent body mass lost: 13.4%
Percent diet completed to goal: 37%

The current graph is at http://lerner.net/diet/graph20051014.jpg.

Getting there!

doug

Congratulations on losing that 1.8 this week. The pounds are really
adding up to a very impressive number - congratulations again.
Elaine

Doug Lerner wrote:

I had that one-day huge down-tick during the week, but it turned out
to be an isolated event. The next day the scale bounced up to where it
was the day before. Nevertheless, I continued to show daily progress
since then and ended up with a 0.8 kg = 1.8 lb loss for the week. This
follows a similar 1.8 lb loss the week before and a 1.3 lb loss the
week before that. So I feel like I'm on track again after a few weeks
of frustrating stalls.

I didn't change anything during the stalls, so I guess there is a
valuable lesson to be learned here - just stick with it!

My daily net calories for the week (eating minus exercise) ended up
averaging almost exactly 1600/day - even though I am allowed 1700/day
+ 1000 bonus per week. That's just the way it turned out. I wasn't
particularly trying to cut back - some days I just ate more and some
days less.

A quick calculation tells me that since I lost 1.8 lb that my
"deficit" for the week was 1.8 * 3500 = 6300 calories. That, added to
what I actually ate, means that my daily "maintenance" weight is 1600
+ 6300/7 = 2500 calories. Since I weigh 238 lb now, this means my
"calories per pound (CPP)" metabolic rate is just 2500 / 238 = 10.5
CPP. That is 12.5% lower than my original estimate of 12 CPP. That
makes sense and accounts pretty much for my overall rate of weight
loss throughout the diet.

Since I modified my goal from the original 69 kg to 79 kg - which
would bring me to a BMI of 26 - the upper range of "normal" - this
means that at my goal weight I can expect to be able to eat 1825 net
calories (after exercise) per day, indefinitely. (Ignoring the fact
that my body's metabolism will continue to slow as I get older.)

Dividing that amount into a "daily goal plus 1000 bonus calories per
week", like I've been doing, this means that my daily goal should be
1682 calories. I've been estimating it should be 1700 calories, which
is certainly within any reasonable margin of error.

In other words, what this tells me is that I should not change
anything I am doing.

The numbers so far:

Week 19 / Day 133

Pounds: 275 - 238 (minus 37 lb)
Kilos: 125 - 108.2 (minus 16.8 kg)
BMI: 41.3 - 35.7
Percent body mass lost: 13.4%
Percent diet completed to goal: 37%

The current graph is at http://lerner.net/diet/graph20051014.jpg.

Getting there!

doug

Elaine Kirkham wrote:

Congratulations on losing that 1.8 this week. The pounds are really
adding up to a very impressive number - congratulations again.
Elaine


Thanks. I would really love to get into two-digits (in kg) by the end of
the year. But at this pace it will be a close call, if possible at all.

doug

"Doug Lerner" wrote in message
...
I had that one-day huge down-tick during the week, but it turned out to
be an isolated event. The next day the scale bounced up to where it was
the day before. Nevertheless, I continued to show daily progress since
then and ended up with a 0.8 kg = 1.8 lb loss for the week. This follows
a similar 1.8 lb loss the week before and a 1.3 lb loss the week before
that. So I feel like I'm on track again after a few weeks of frustrating
stalls.

I didn't change anything during the stalls, so I guess there is a
valuable lesson to be learned here - just stick with it!

Congrats and remember this the next time one of those dreaded stalls rears
it's ugly headG

Beverly

I would really love to get into two-digits (in kg) by the end of
the year. But at this pace it will be a close call, if possible at all.

Doug, Good job! I'm sure if your good attitude continues you will succeed.

Lori

--
9/1/05 224 10/1/05 217.5 10/07/05 213 10/14/05 212
1st mini goal 199


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