Progress Report: 14 August 2016


Progress Report: 

The second week is complete.  I did very well until yesterday.   This second week was a little easier as I got into the swing of exercising.  I did take two day off.

So how did I do?  Let’s take a look.


Week 2 Exercise

Figure 1: Week 2 Exercise

During the second week, I walked a total of 29.66 miles and averaged 4.06 miles per day.  This chart was created by Runtastic which is a great way to use your iPhone GPS to calculate your walking distance.  I took Saturday and Sunday off.

Steps - Fitbit - Week 2

Figure 2:  Steps – Fitbit – Week 2

Above is another depiction of the exercise from the Fitbit dashboard.  I use a Fitbit Surge to measure my steps.  I will post a review of the Surge after 1-2 months using it. 

Weight from Fitbit

Figure 3:  Weight from Fitbit


So how much weight have I lost.  Since the first week I have lost a total of 5.2 pounds but only 1.1 pounds this week.  This a difficult period to keep motivation because in week 2 I had a large, high salt meal one day and that added some water weight.

Lost It Nutrition

Figure 4: Lost It Nutrition

So how did I complete week two successfully.  I made sure I had plenty of water and fiber to keep me full.  I averaged 90-128 ounces of water and 30-41 grams of fiber.  I ate 3-4 meals per day and averaged 1500 Kcal per day but I could use more protein.  I am going to add chicken this week.  I will post my recipe.  I am using to track my calories.  I highly recommend it.  

I cut out some of the simple sugar this week.  I have tried to avoid candy.  The high salt barbecue that I had yesterday was tough because it was at an all-you-can eat function for work.  I did only have one serving but it is hard to eat at a function where the food smells so good.  I was weak and gave in but instead of dwelling on it and giving up, I will get right back on the wagon.

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About the Author

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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