Progress Report: 5 Weeks

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Ok, here we are at 5 weeks.  Week 5 has been a good week week but not great.   I did not take a day off and that is two weeks in a row without a day off.   Drum roll please……

Exercise:

Runtastic Distance and Steps

Runtastic Distance with Steps

Figure 1:  Runtastic Distance with Steps: This chart was created by Runtastic with steps from my FitBit.

During the fifth week, I had a decent week of exercise.  I walked a total of 49.6 miles and averaged 7.02 miles per day.   I did not take a day off which makes two weeks of straight exercise.  I did add in 3 sets of push up and setups every other day with 20-40 of them per set.  This increase in strength exercises should add some to my weight maintenance because the more muscle you have, the more calories you burn.  

<strong>Figure 2: FitBit Steps for Week Five</strong>: Above is another depiction of the steps of the Fitbit Dashboard.  The Fitbit surge is the source. 

Figure 2: FitBit Steps for Week Five: Above is another depiction of the steps of the Fitbit Dashboard.  The Fitbit surge is the source. 

 The above image is the 7 day graph of the steps for week five.  I walked 86,542  steps foe an average of 12,670 steps per day.   

Runtastic Graph for Week

Figure 3: Runtastic Graph for Week: Above is another depiction of the distances  of the Runtastic Dashboard.  I use man iPhone for GPS to get the distance. 

I burned 2349 Calories this week.  That is over 2/3 of a pound lost for the week just through exercise.  My calculations and the fit bit agree with this measurement.  

<strong>Figure 4: Fitbit Distance for Week:</strong> Above is a depiction of the distance out of the Fitbit dashboard. I use a Fitbit Surge is the source.

Figure 4: Fitbit Distance for Week Five: Above is a depiction of the distance out of the Fitbit dashboard. I use a Fitbit Surge is the source.

My best day for exercise was Sunday.  I did 42 miles this week and averages 6.2 miles per day.  

 

Fitbit Active Minutes for Week Five:

Figure 5: Fitbit Active Minutes for Week Five:  This graph shows the active minutes per each day of the fifth week.

I had 595 active minutes for the fifth week and averaged 93 minutes a day.    

Fitbit Calories Burn for Fifth Week

Figure 6: Fitbit Calories Burn for Fifth Week: This a graphical representation of the number of calories burned each day during the fifth week.  

I consumed approximately 1600 calories per day and burned 3400.  That means about 1/2 pound per day lost. This would be 3.5 pounds lost in a week.  

Weight:

Figure 5: Fitbit Dashboard Weight For Week: This a graphical representation of the weight progression over the past 7 days.

Figure 7: Fitbit Dashboard Weight For Week: This a graphical representation of the weight progression over the past 7 days.

Clearly, the Fitbit and my actual weight do not agree this week.  The Fitbit said I should have lost approximately 3.5 pounds in a week.  The first week I have lost a total of 16 pounds in 5 weeks and 4.9 pounds this week.  That is an average of over 3 pounds a week.  The weight loss is gradual so you can see I am doing it by combining exercise and calorie restrictions.  

 

Lose It Weight Graph

Figure 8: Lose It Weight One Week Graph: It is a measure with an additional day. IT give you an idea of the features in Loseit.com. I prefer the nutrition features in Loseit over the FitBit dashboard.

 

Nutrition: 

 

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.  

<strong>Figure 8: Lose-it Calorie Intake</strong>: A graphical representation of the calorie intake for the last 7-14 days.  I averaged about 1300-1800 calories which is a deficit on the average of 900 calories a day or 6300 calories a week.  That is just under 2 pound son weight loss from my diet.    

Figure 9: Lose-it Calorie Intake: A graphical representation of the calorie 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.    

 

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

Figure 10: Lose-it Calorie Intake by Meal: This graph is a graph that show the percentage calorie intake by meal.

The one glitch I can see in my diet is that too many of my calories are in snack and too few are in my lunch meal.  I would decrease the snack and dinner and add more to breakfast and lunch if I were making a suggestion to others.  This has continued for 2 weeks.  I need to find more time to eat launch.  

Figure 10: Lose-it Fiber Intake: This graph shows the five intake for the last 7 days.

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

My fiber consumption was 20-35 grams per day this week. I can tell a difference if I have less fiber. I am considerably more hungry. 

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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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