I felt great this week. I slept well, had no pain, was able to exercise at a higher intensity and for longer than ever before. This should have been a great week in my diet, but I weighed in at 279.7. Exactly the same as last week. Thanks to all the data I have been tracking, I have something to look back at and see if I can find some trends and figure out what is going on.
Looking Back At The Data
This is exactly why I like tracking all this data. When my weight loss has stalled for two weeks, I can go back through the data and see what lines up.
- Calories – This week was 2,508 calories and last week was 2,463. The previous week, when I lost almost 4 pounds, was 2,459 so there isn’t much difference there.
- Nutrients – The 30-day breakdown on nutrients as of today is 42% carbs, 18% protein, and 40% fat, pretty close to the same on a week to week basis.
- Exercise – The last two weeks have been my hardest workouts with both cardio and strength training and I have been very consistent. If anything, I would say this has been an increase over the last two weeks.
- Intermittent Fasting – I’ve started tracking my fasting over the last two weeks, so I can’t compare, but I have been very consistent at between 15-16 hours of fasting every day.
- Sugar – I have a personal issue with added sugars (especially chocolate) and I thought that maybe this had been part of the issue. This is why I gave up soda when I first started. I really thought that when I looked at the data this would be where I would find my cheating. However, while I did have some desserts, the overall sugar intake over the last 2 weeks has been slightly lower than the 2 weeks before.
- Health Data – I reviewed my health data over the last two weeks to see if something stood out. While I have seen a slight increase in lean mass and decrease in body fat over the last two weeks, it is very slight. In looking at my daily weight, last Friday and today’s weigh in were the ones that stood out. Each of those days was the lowest point of the week. My average this week was about 4 pounds higher and last week was 2-3 pounds higher than my Friday weigh in. There wasn’t anything that seemed to correlate to the bumps, though I do tend to eat worse on Saturday than any other day of the week.
After looking at all that data, I was perplexed as there wasn’t an outlier, but then I remembered one other thing. Supplements. We ran out of NingXia Red about 2 weeks ago and when our new order came in I didn’t start taking it again consistently. I think I only had it twice in the last two weeks. I’ve been adding the Slique Essence that I started taking as part of the Slique Challenge to my NingXia Red, so I also wasn’t taking that. We had also run out of the Slique Shake and Slique Bars that I had been taking, though I don’t use those regularly anyway – just when I need to fill in some gaps. We ordered more of everything and I am going to be diligent this week with them and see what the data shows next week.
When the Apple Watch first came out, I had access to one through my work. I am not someone who normally wears a watch and it is mostly because I just don’t like wearing a watch. The Apple Watch was not any different and the value I got from it just didn’t overcome the fact that it was just uncomfortable to wear so I moved on. For the wearable fitness device category, I have always loved the Moov Now. I only wear it when I am working out, the app makes it worth it for me, and it is very light and comfortable when I do wear it. After seeing an ad for the new heart rate monitor that Moov has released, I got my Apple Watch out to see if I could use it as the heart rate monitor with the Moov app (you can’t – you have to buy theirs.) While I had it out, I noticed that Apple had made a lot of improvements in WatchOS since I last wore it, so I decided to start wearing the Apple Watch again to see how I could use it to get more data about my exercise. I found 3 very useful features that I think will make this a regular addition to my data tracking:
- Heart Rate – The Apple Watch has a very good heart rate monitor. Wearing it while you do exercise makes it a lot easier to track where you are in comparison to your max heart rate (or your last workout), and you get a pretty good estimation of calories burned. I know the Apple Watch has done this since it first came out, but when it first came out I wasn’t exercising. Adding in heart rate monitoring when I do my Tabata helps guide me in how much I am pushing myself. The best part is that I only need to have the watch on while doing the workout just like the Moov.
- Running – I am not a big fan of running, but it is the easiest exercise to do when you don’t have any equipment. Short distances (< 2 miles) are also a really good warm up for me. The Apple Watch can store music on it and, with the series 2, has GPS to capture the path of your run and give you updates on the time and distance. I like not having to take my phone with me on the run, but still getting this data. The app I’m using is called RunKeeper, though I know there are several good ones. Again, I only need to wear the watch while on the run to get the benefit which is nice for me.
- Sleep Tracking – This is the area that surprised me the most. I downloaded an app called Pillow and followed the instructions to wear my watch while sleeping to track my sleep. Generally, I sleep well but I probably don’t get enough sleep. This app gives me all the details so I can track this over time. You wear the watch while sleeping and click the big Start button when you go to bed. It also pairs with the app on your phone and can act as your alarm and track sounds in the night (so far it seems like I’m not snoring.) After a night of sleep, you get this detailed chart:
It looks like on this night, I was able to get to sleep rather quickly and had a lot of deep sleep with a long period of REM sleep in there. There are lots of other charts and reports. I like this one:
I’ll be monitoring that to try to see what impacts my sleep quality and I’ll also try to get my average sleep up over 7 hours. I haven’t tried the alarms as I use the built-in Bedtime app on my phone for waking up. I can see the potential benefit of having the app intelligently wake me up based on the sleep cycle I am in though and I will try it out. The sound recording has not been very useful but if I (or my wife) start snoring or talking in our sleep it will be nice to have it logged. I’m not affiliated with the developers who made Pillow, but I love what they are able to do with the data from the Apple Watch. I intend to keep using this for a while and see how my sleep patterns match up with my exercise and weight loss. I wish I had been using this from the beginning.
I weighed in today at 279.7 pounds, the same as last week and still down a total of 63.5 pounds or 18.5% of my starting weight. Here are all the additional details from my iHealth Core wireless scale:
|Category||Started At||Today||Total Change||Goal|
|Weight||343.2 lbs||279.7 lbs||-63.5 lbs||240 lbs
(NIH suggests 200)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||47.7%||+6.1%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>35% of weight|
|DCI||3799 kcal||3218 kcal||-581 kcal||n/a|
|Bone Mass||10.3 lbs||9.7 lbs||-0.6 lbs||n/a|
Continue on to the Week 22 Results:
or head back to the first post: Starting My Health Journey