Progress Report: 7 Weeks of Weight Loss

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We are at 7 weeks and I am getting much closer to my goal.  Week 7 has been a week in which I climbed over the plateau from last week.   I did not take any days off and that is four weeks in a row without a day off.   

Exercise:Runtastic Distance and Steps

Figure 1: Runtatsic Distance with Steps: Above is the data from the Runtastic Dashboard with steps added. Source is iPhone GPS.

Figure 1: Runtatsic Distance with Steps: Above is the data from the Runtastic Dashboard with steps added. Source is iPhone GPS.

During the seventh week, I had a great week of exercise.  I walked a total of 45.6 miles and averaged 6.67 miles per day.   I did not take a day off which makes three weeks of straight exercise.  I pushed my self this week and added 5 sets of push up and setups every other day with 30-46 of them per set.  

 

Figure 2: Graph of Runtastic Daily Distance:

Figure 2: Runtastic Daily Distance: The above graph is a depiction of the distance from the Runtastic Dashboard. Source is iPhone GPS.

 The above image is the 7 day graph of the distance for week seven.  I walked 45.51  miles and burned 3185 miles.  That is almost 89% of a  pound from exercise.     

 

Figure 3: Fitbit Distance for Week Six: Above is a graph of the distance out of the Fitbit dashboard. I use a Fitbit Surge is the source.

Figure 3: Fitbit Distance: Above is a graph of the distance out of the Fitbit dashboard. I use a Fitbit Surge is the source.

My best day for exercise was Saturday.  According to the Fitbit, I did 42.39 miles this week and averages 6.46 miles per day.  

 

Figure 4: FitBit Steps: Above is a depiction of the steps from the Fitbit Dashboard. The Fitbit surge is the source.

Figure 4: FitBit Steps: Above is a depiction of the steps from the Fitbit Dashboard. The Fitbit surge is the source.

The above image is the 7 day graph of the steps for week seven.  I walked 86,607  steps foe an average of 13,021steps per day.  Although it would appear that I exercised less this week.  This does not account for the large increase in pushups and setups.  I am on the path to get 1000 pushups and setups by next week.  Two months and a thousand is no small feat.  A large chunk of the 1000 was this week.  

 

Fitbit Calories Burned

Figure 5; Fitbit Activity Calories: Above is a depiction of the activity calories from the Fitbit Dashboard. The Fitbit surge is the source.

I burned 3358 Calories with exercise this week.  That is over 0.9 pounds lost for the week just through exercise.  My calculations and the Fitbit agree with this measurement.  

 

Fitbit Active Minutes

Figure 6: Fitbit Activity Minutes: Above is a graph of the activity minus for 7 days out of the Fitbit dashboard. I use a Fitbit Surge is the source.

My best day for exercise was Saturday.  I had 578 active minutes this week and averaged 91 minutes per day.  

 

Weight: 

Fitbit Weight Graph

Figure 7: Fitbit Weight Graph: This a graphical representation of the weight progression over the past 7 days.  This is out of the Fitbit dashboard.  

Clearly, the Lose it and Fitbit estimates of calorie deficit and my actual weight do not agree this week.  The Fitbit said I should have lost approximately 2.5 pounds in a week and I lost 1 pound.  I am pretty close to my goal.  The first week I have lost a total of 17 pounds in 7 weeks and an average 2.1 pounds a week.    

 

Nutrition: 

Figure 8: Lose-it Macronutrient Intake: A graphical representation of the macronutrient intake for the last 7-14 days.

Figure 8: Lose-it Macronutrient Intake: A graphical representation of the macronutrient intake for the last 7-14 days.

I averaged about 1300-2220 calories which is a deficit on the average of 800 calories a day or 5600 calories a week. That is just under 1.5 pounds on weight loss from my diet.So how did I complete week three successfully.  I continued to take in 30-45 grams of fiber and averaged 100-128 ounces of water.  I maintained about 1400-1800 calorie per day.  I reduce my candy intake this week but I could use more protein.  

Figure 9: Lose-it Calorie Intake by Meal: This graph is a graph that show the percentage calorie intake by meal.

Figure 9: Lose-it Macronutient Intake Summary: This graph is a graph that show the percentage macronutrient intake by meal.  

The above graph shows an intake in protein of 18.5%.  Clearly I could use more protein in my diet.  I would prefer that this be about 30% with the remainder being carbs.  

 

Figure 10: Lose-it Daily Calorie Intake with deficit: This graph shows the five intake for the last 7 days.

Figure 10: Lose-it Daily Calorie Intake with deficit: This graph shows the five intake for the last 7 days.

The weekly summery of calories deficits does show that I did have deficit decrease for the week,  Based on this data, I should have lost about 1 pound.  

 

Figure 11: Lose-it Fiber Intake: This graph shows the fiber intake for the last 7 days.

Figure 11: Lose-it Fiber Intake: This graph shows the fiber intake for the last 7 days.

My fiber consumption was 30-50 grams per day this week. I can tell a difference if I have less fiber. I am considerably more hungry. Sunday (19 Sept) was not accurate it only included part of the meals.    

Onward we go.  

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About the Author

ChuckH

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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