I’ve mentioned the weight loss project I’m doing. I hit 25 pounds lost relatively quickly, which made me feel great. The last month has felt like one huge plateau, but looking at it, I did lose.
Today’s weight is 345, so 30 pounds since my heaviest in January 2018. The most recent 5 pounds took about 4 weeks to accomplish. I’ve been walking on average a mile a day, with some days having 2 miles, and some days having zero.
I’ve been keeping my calories at the appropriate level to lose 2 pounds per week, according to the calculation in MyFitnessPal. The thing is, that app doesn’t know me. It doesn’t know my hormone levels or body composition. It makes the recommendation based on simple math.
If a person weighs X, and it take 11 calories per pound just to be alive, they will require X times 11 a day to stay the same weight. I weigh 345, so according to the math, I need 3795 calories each day to just to sit and do nothing. I’ve been taking in about 2200 calories a day, so a deficit of about 1600 calories a day. Multiply this by 7 days, and it comes to 11165 calories per week deficit. Since fat equals 3500 calories per pound, I should lose 3 pounds per week.
The problem with that math is it counts bone and water the same as other parts of the body for requiring calories for survival. It also doesn’t count what kind of food I’m eating, which metabolizes differently in the body. Fat works different than protein, and protein works different that carbohydrates. It isn’t quite as accurate as I would hope. However, it makes for a decent tool to judge how many calories I should take in.
Add to this that my weight can vary as much as 5 pounds day to day. That 5 pounds is made up of water I might be retaining in my tissues, the food and water in my gut, and any wastes I’ve not sent on their way. I lose 2 – 3 pounds overnight in sweat, exhaled moisture, and food metabolism.
I’m happy I’ve got gains to show for my work. That makes this whole process much better. What is interesting is how much of this is a mind game vs a physical game. I walk and it hurts from time to time. My muscles will cramp or get tight. I can deal with that physical discomfort. What is more difficult is the mental depression of not losing as much as I was before. It is that little voice that wants me to quit. That little voice can go find a home someplace else.
So, down to 345, with 30 pounds lost. I can live with that. I can also LIVE with that.