It has taken longer than I thought, but it’s official: I have dropped 75lbs, and I am down to 75% of my weight. I’ve been on the cusp for a few months, averaging 2lbs/mo for the past months (when my second daughter was born), with several “unofficial” weighs breaking the line, but this is the first one I can put in the books.
I need to find an appropriate celebration. Because of the wee-one, Vegas is not a good option, but something. I also need to decide where to go from here. Do I want to loose more? Do I want to train for some thing? Do I just want to get my back right?
I’ve decided on at least one thing. I started couch to 5k (again), with the goal of running a 5k on St Patricks Day. I’m a week into it and my back is already not happy, so we’ll see.
Onwards, to a new adventure.
Keeping this short. I am happy to announce the arrival of my 2nd little one, born middle of last week. With all the excitement, I’ve been doing fairly good on food, and with walking. The bowflex has been hit or miss, but if I hit it tonight, it will be for the 3rd time in a week, which is where I want to be at (and more importantly, was previously a ‘normal’ day).
In the quest to be less, I have jumped on the Fit Bit bandwagon. Fit Bit, as you may know, does healthiness thingys. They have several products that form an ecosystem, ideally helping you manage your healthy lifestyle. I am now the proud owner of several of thingys, so I thought I would share my thoughts on them, and the ecosystem in general.
First, I will start of with: I do not track my food via Fit Bit. Not on a box, not in a truck, not on my phone, so (in that regard) you’re out of luck. I blame my daughter’s obsession with Green Eggs and Ham for that one (the rhyming, not the lack of food tracking). There are several reasons. #1 reason: I am currently enslaved to Weight Watchers (as imperfect as it is), and I am not going to double track. Also there are a couple features that I don’t see, but would like to.
You get a calorie count from the food tracking, but I don’t see a target. Knowing what I’ve ate is good, but having a goal is better. That goal should be adaptive, as well (age, weight, height, activity, recent history, and intent [gain, loose, maintain]). Did I say a couple? Apparently I am not good at counting.
I use an Activity Monitor. Note, I didn’t say Step Counter, though that is how it presents itself. The Fit Bit Flex is a wrist worn accelerometer that attempts to deduce the number of steps you take. There are several competitors including the Nike Fuel band and Jawbone Up. Like any pedometer worn on the wrist, it is never perfect. Hold your hand still, like holding stroller, it generally won’t count (depending on how you hold it, your stride, etc., it can, sometimes). And at times it will count while you are sitting on your butt (while doing a bicep curl, for example, but luckily I haven’t see it while driving). There is an algorithm to determine what to count, and not, and it isn’t bad, but not perfect.
Long story short, it is an approximation, and one that seems fairly good, for number of steps. It can also give you the number of “very active minutes” (again an approximation, but appears to be a very good one), which I love because those are almost more important, to me, than overall number of steps. Lastly, it can also act as a sleep tracker “how often you moved while sleeping, it approximates the amount of time your were actually asleep during a marked (you turn sleep mode on and off) period of time. What I really like is the daily graph of activity, via my phone, so you can see when you were the most active (you’d be surprise on how hard it was to remember at times) and try to replicate. I’m not talking the 45 min walks at lunch, but things like visiting the office 2 floors down (keep in mind, people will notice you are dropping weight, and going some place ‘out of the way’, so they will immediately assume you are now seeing Suzie from Purchasing, not that you are trying to make your butt smaller). All and all I really like my Fit Bit Flex and suggest you read more about it .
I liked the Flex so much I decided to buy an expensive scale: the Fit Bit Aria. Like the Flex, it syncs back to fitbit.com, which means you now have a history of your weight, but via Wifi instead of Bluetooth like the Flex. I was weighing regularly anyhow, but now, instead of having to sign-on somewhere and log it, it does that automatically. For me, this has been worth it thus far. First, because I was awful about actually entering my weight manually; I just didn’t keep my smart-ish phone in the bathroom where I was weighing. I now have my scale out in the garage, where I work out, so I can weigh and have it automatically recorded.
Being able to see my weight from, almost, every day is better than the weekly snap shot view for a couple of reasons, in my opinion. First, body weight fluctuates a great deal during the week, mostly because of fluid weight (some days that fluid is water, other days beer). If you are tracking weekly weight loss the variance from water weight can obscure the meaningful change in base weight. There are two ways to counter this: high/low tide measures, or running averages.
High/low tide means you shoot for a either a peek or trough in the flux. Of the two, I think low tide is more consistent and meaningful. To achieve that takes a few days of preparation, eating and drinking towards that goal. Avoid things that cause you to retain water, e.g. salt, and consume things that cause you to dump water, e.g. caffeine. Finally, on the day of, you avoid consuming anything several hours before hand so you body has time to dump excess water. Afterwards you run for food and water, because at this point you need it. Effective, but not a very healthy routine each week.
“Running averages” is where you take several weighs from the day’s beforehand and average them. Each day you drop that last weight to add that days. Spikes up and down are minimized, providing a much picture. However, this is not perfect: it is a lag indicator. if you are trending down, this will also provide a slightly higher base weight (your weight without all the “noise”/flux), because the higher earlier base weight brings up the more recent lower one. The reverse is also true. This is magnified the more weights you include in the average, meaning noise is even less impactful, but you don’t see as much from your binge eat from the last two nights right off the bat, which is not good. It also requires near daily weighing.
I prefer the latter method. Despite it’s imperfections, it is healthier. Thus the value of a scale that automatically records the weights is more than than non-trivial cost.
I am very happy with my use of Fit Bit thus far. I do however wish that they would add a Heart Rate Monitor to the equation. I am not currently cycling because of my back, but I plan on returning to it. The problem is, of course, my hands are on the handle bar, making the usefulness of the Flex less. Smartly integrating a wireless HRM into the mix could address that. Additionally, it could provide more meaning to the calorie counts associated with activity. Maybe next year.
In my last post, I had some less than thrilling things to say about Weight Watchers. Someone might even say I was not nice. Words like unhealthy, unethical and unsustainable. Not nice indeed. As promised, I am going to expound upon those words and thoughts.
First, though, let me say a few good things. Weight Watchers has you focus on some important things. Being aware of what you eat is a big part of WW, and this is a very good thing. Also, it provides an environment where you are around others with a common goal, so (in theory) there is a support network. And, by it’s very nature, it enforces accountability: (assuming you show up) you get on the scale weekly, and there isn’t a number that you can hide from. Lastly, it does spend some time trying to change your perception of food, and the process as a whole, which I think it also key.
Realistically, you can find these traits elsewhere, but there is some utility in having them all together. And for many, these things will likely out weight the negative in the short term. That being said, I’d still have to caution anyone who is considering Weight Watchers. A fair question is “Why?”
First, and foremost, the structure is problematic. If case you don’t know, each person is given a number, currently called PointsPlus, based upon their gender, height and weight. This represents how much you can eat; everything you eat has a PointsPlus value, and you can eat up to your daily allotment, plus additional PointsPlus from a weekly pool, and some additional earned from exercise. Instead of being solely caloric in nature, it is based upon the macronutrients of Fat, Protien, Carbs and Fiber. Also, most “raw” fruits and veg are zero points, regardless of what they would be otherwise.
That is a real problem. Structurally there is nothing to distinguish between a health fat, say that found in avocado or nuts, and an unhealthy one, such as one in an apple fritter or margarine. Nor is there anything to segregate simple sugars from complex sugars. And, obviously, it fails to address micronutrients completely.
Additionally, there is an inherent bias against fats. We all know that a gram of fat has more calories than a gram of carbs or protien. 2.25 times more, in fact. However, you get about 4 grams of fat per Points, plus, and ~11 grams of carbs, or ~13 grams of protein, which is closer to a factor of 3. This creates an incentive to exchange carbs for fats, even if they are unhealthy carbs and good fats. Yes, boxes that say “fat-free” or “sugar-free” are rewarded, despite the fact that what you are getting instead often is worse for you (it harkens back to the days where trans fats were considered a health alternative to saturated fats). And while the company line may be that “we don’t promote that… we give you fruits and vegtables for ‘free'”… go sit in any meeting and listen. Think hearing how proudly one changed from coffee and milk to Diet Pepsi would raise concerns? Nope, only words of encouragement and “good job.”
Speaking of sitting in on a meeting, you will find that every meeting has the “sell the brand” period. You know, where they tell you what Weight Watchers branded food item in the back, you know the one that is low-fat and sugar-free, is now on sale for a limited time, geth them while they last. It’s almost as through the team leaders are compensated based upon sales. I’d say if they were, it raises the question of conflict of interest: are they trying to get your to eat healthier, or just sell more of their branded products. Before if you decide if it is ethical, I’ll let you go ask a team leader if they were compensated (or required) to sell… I know what I’ve been told.
I can hear the objection: “But they are trying to get you food that helps you”. Ignoring the fat-free, sugar-free, issues, here is why I reject that idea. For their products, they tell you exactly how many points a serving is. Do the math, and you;ll find in most cases it is just barely the points they said. 2 point really means 2.49 (so it rounds down) points. Don’t believe me? Again, do the math.
Oh, wait, the re-did points so you can’t easily do the math. You are forced to look it up or enter it into a computer, effectively hiding what the raw (un-rounded) points are. Well, here is how you work around that: in the computer, enter 100 servings (or 100x each macronutrient), and look at the PointsPlus, then divid by 100. 249 points for 100 servings, is 2.49 points for 1 serving. When there is the appearance one is trying to game the system they designed, it raises seriously questions about ethics.
When you are a part of Weight Watchers they’re mantra is that this is a whole new life. This is what you do from now on, forever more. Conceptually, they are right. For most people, you are talking about fundamentally changing your life. I’m just not sold that this program really allows it. I think it can be very effective in dropping weight (even if I think it is incentivized to do so in a less than ideal way), but I see “life-time” members constantly struggle. What I hear in the meetings is that either members are on program and dropping weight (and you are not allowed to drop too much below your goal), or they are gaining weight… holding steady is a problem. I have some theories as to why, but really they are rehashing things I have already mentioned. For me, personally, I get to see how my mother-in-law struggles, and the choices that the program forces her towards, and I can’t help but shake my head.
What does this all mean for me? For now I am going to continue Weight Watchers, and try continue choose almonds and avocado over egg-whites and sugar-free soda. Does it mean I am giving up more than, say, someone else. Yes, it probably does… but considering what I am giving up, I think I am actually getting a lot more in return.
Okay, time to spend a little more time catching you up. First, if you didn’t seem my last post, I blame Word Press. It published it, then it weird-ed out, and left it as a draft. I have republished it (back dating, of course), so my 3 day respite may turn into a 3 minute one for you.
You, my astute reader (there is still one, right? And I mean that in that “you haven’t totally given up… oh wait, you did just just were too lazy to stop following” way, versus “Yay, I got victim… er… follower #2”), may have noticed that my current weight is down from where I left off last year. Thank you for noticing. The question is “how?” Did I exercise, juice, binge and purge, amputation… how did I drop the weight?
Well, to start, I gained before I lost. As you may recall I started running. Which lead to eventually running a 5K on Thanksgiving. Guess what, running is not a very good tool for me to drop weight: it makes me hungry as all be, and I want eat more than I burned. After the 5K I needed some time away from running (aches and pains), but my appetite kept up, so now I was eating for no reason. Long story short, I ended up around 275.
During this time, my wife and I also decided to have another child. A consequence of that, led to a period where my wife strained her back. Being the good father I am, I was carrying around the (then) 2yo hurricane that it is my daughter. Naturally, I hurt my back as well. I’ve had issue with my back since February, which has really impacted what I can do, and when.
Just before my birthday, I finally accepted and faced my failure. I had gained back about 10lbs from my most recent low point (a perigee, if you will), I was 50lbs from where I wanted to be, and I was a few weeks before my birthday. I decided, having had some limited success when I was younger, I was going to join Weight Watchers. Since the 18th of March, I’ve dropped over 10% of my then starting weight, and am now over 2/3rds from my original goal.
Before I go too much further, I want to say a few things about Weight Watchers. Mostly, I have real trouble recommending it for others. Some of the attitudes and things that get preached are unhealthy, (in my opinion) unethical, and really unsustainable. That being said, it can be very effective for periods of time.
That is a pretty damning assessment of Weight Watchers, and deserves some explanation. I think I’ll leave that for next post.
Guess who’s back. Okay, it’s not that hard of a guess: it’s me. Now let’s get to the important stuff.
Let’s get it out on the table: I didn’t hit my goal by my 35th birthday. Failure is a part of life, and it isn’t complete until the whole story is written. So I’ve set a new goal: 225 (75% of my starting 300 from last year), while I am still 35.
Also, I am not sure how long I am going to do this. I’d like to think I’ll keep it up, but I’d hoped to do that the first time around. I’ve got some things going on (more on that in a second), and frankly those should take priority. If it comes down to blogging or continuing to drop weight, they keyboard doesn’t win.
I’m no longer on Facebook. For most, you won’t care, but for some its meaningful.
I’ve got a new kiddo on the way. Her expected date is in the next month, but #1 was a month early, so it may be any time. I’m not sure how that will effect things.
I’ll get into other stuff in later posts. Catch you up on some of my successes and failures, and let you know where I’m at, etc. That’s not a today thing.
Cheers.
269.8
Sorry I didn’t get to post a mid week weigh, it was 269.6, foreshadowing this weeks gain. While I don’t want to make excuses, this weekend was a long weekend leading into Monday where I celebrated my 7th wedding anniversary. It is not an excuse, but context is important.
I also discovered something. As you may know I have started running, couch-to-5k. Right now working out is not helping me drop weight. In fact, right now, the more I work out the worse I am doing. Working out 5 days a week (2 bike rides, 3 walk/jobs) I think is part of the gain. The question is why? I think it is a combination of things, first, I am not drinking enough water, so I am thirsty, but my body is treating that as hunger. Second, I think I am gaining some muscle mass, particularly in my legs, but not dropping equivalent fat.
How do I fix all of that? Here is my plan. 1) Drink more water. 2) Drink more water (really, I am not doing as well at this as I want). 3) Strict tracking of food.
I am now 10lbs off where I want to be. Now I still have time to address that, I do not have forever. On the plus side, I am setting my self up for a “bump” weight loss (you know, the kind you get when first start, the peters out). I doubt it will be 10 lbs, but I could us a big win.
Change of tone: Chia I just ordered a 1lb bag of seeds. I have decided I really like them, particularly in a little pomegranate juice. Some before “running” (in quotes, because I am doing more walking about this point, and when I am not walking it really is a slow jog), but I actually feel like it helps give me a slow and steady boost of energy. As compared to just a glass of juice that sends me bouncing, causes me to go too hard in the beginning, and fills me with regret for pushing too hard. Chia is not a cure all, but it is some really good stuff.
That brings me to more good stuff: juicing. I sort of got out the the habit. I am methodically working back in. I am focused on juicing every few nights, and keeping them relatively simple. I really do like how it makes me feel, but if I have had a long day (and there have been a lot of them), the time and effort to prepared the fruit and veg, juice, then clean up can seem overwhelming. I cannot have juicing be productive when I feel like it is a chore. So far now, slowly work back into it. Tonight it was carrot, ginger and lemon. Sans Chia, however. Sometimes a particular juice is an acquired taste (it makes me feel good… not always as it goes in my mouth). I found that adding Chia to something that tastes just a bit… more acquired, is, well, not fun. I am able to keep my gag reflex in check… but it was challenged during my experiment. Maybe some Chia water before hand will help to slow the metabolism of the juice.
That’s all for tonight.
268.9
Not my lowest, but at least trending the right direction. That being said, I don’t know the validity of it; last night my wife and I start Couch-to-5k, an 8 week program to get you running. How that effected things (particularly in terms of water weight), I’m not sure. I’ll have a better idea in a few days. I will say this, however: I felt heavy., which usually (but not always) translates to a higher weight.
I also want to take a moment to talk about something else that I have just started playing with Chia. I can hear your questions now: “You got a Chia pet? You know those have been around forever?” and “Ch, Ch, Chia?” Um.. No, Yes and Not exactly. For everyone who was once 12 years old, you remember the clay figures that you cover with seeds and let sprout. Those seeds are Chia seeds, and they are a bit of magic. If you run down to the local health food store (if they sell Kombucha, then odds are they may have Chia seeds), buy some seeds, and toss a spoonful in a glass water for 10 minutes. These things love water so much they can “absorb” up to 10 times there weight, creating a gel like coating around the seed. You can drink the gel.
Because it is a gel, it will take longer to absorb, you’ll get a a more moderated release of hydration. If you use some other liquid (say orange juice), then you’ll get a slower, longer buzz of sugar. This is good for your system. It can leads to feeling full, meaning you eat less. Also, it can slow down the digestion of other foods, effectively lowering the Glycemic Index . Lastly, the seeds themselves are packed with fiber and nutrients (seriously awesome levels). Now you may need to chew or grind the seeds to get the most out of them (I grind the gel in my molars to crack the seed shells), but I am looking at grinding the seeds to flour and seeing how I can use that.
I am even thinking of adding them to my juices. The one thing I do not like about juicing is that you don’t get the same fiber, and though the nutrients are available, I worry about the juice going through you too quickly to absorb it all. Because you can metabolize the gel, this should allow your to get full opportunity to get everything out of juicing, while adding back some fiber. I plan to start experimenting tonight, and I will report back..
269.6
Yesterday’s weigh. Not as low as I would like, but it’s down.
Today I went on a long ride, 44 miles with a lunch stop in the middle. The first half started with a horrid climb, beyond my comfort zone, maybe too much, followed by a second more manageable one, leaving me with a long slow downhill towards lunch. After a spiced mocha (cayenne and cinnamon, awesome) and lunch, The ride home didn’t have huge climbs, but a lot of little ones and a killer headwind. About half way through, if I had the option, I would have been done. But I didn’t and brought it home solid, if not strong.
I’m spent, probably need more water, but glad that I had a long ride. Push it, get stronger, enjoy yourself while doing it. I didn’t sign up for easy, so I’m okay with (when I’m not sitting cozy in bed… then screw pushing it).
270.4
This was not totally unexpected. A long weekend, with a lot of driving, so-so food choices, and missed exercise. Sounds like a recipe for for not doing very well. The real question is how I will respond this week.
I have a ride planned today. How far/how long is still up in the air, but traditionally I have been looking in the 15 mile range. How I feel after several day off the bike will be a completely different question. Last night I was considering putting on the running shoes and starting the couch to 5k. I didn’t, with thoughts of today’s ride in mind. Eventually, if I am to get where I want to be, I need to figure out how to run and ride several times each during the week. Just not right after a min-break.
Here is to a better next few days, so that you can all be excited about my mid week check-in.
75by35 