This is my first weekly update on fatbloggers so I may tweak the format in the future so any suggestions are welcome.
Last Monday’s Weight: 238.6
Today’s Weight: 236.2
Pounds Lost This Week: 2.4
Estimated Weight loss per MFD: 2.4 Pounds
Total Weight loss: 79.8 pounds
Most of this is self explanatory but the MFD part is probably not. I keep track of my calories every day. Since 3500 calories equals one pound of fat, then being 1000 calories under your daily calorie expenditure should lead to a 2 pound loss per week. This is where my MFD number comes from. It is my intake less exercise for the week and the expected weight loss. This is all an estimate because logging exactly what you eat and exactly what you burn is very hard. This is a great baseline though that you can alter to help your weight loss. My goal for the week is to average greater than 2 pounds a week per MFD estimates. I find if I am below 2 pounds per week I may not lose any real weight that week.
Overall this week went pretty well. The one hard part was eating out for lunch for work 3 times this week; this led to a large lunch which is not the norm in my diet. I usually try to eat a small breakfast, medium lunch, small snack, medium dinner, and small snack. Sometimes it is possible to avoid the large lunch even though I am eating out but not always. These lunches do not happen that often and are rarely more than once per week, usually more along the line of once per 2 or 3 weeks.
Exercise wise this week I did well. I ran once (5.5mph/30min), biked to work 5 times (16mph/13miles), and played ice hockey 3 times. I have not lifted for 3 weeks now, due to a sprained wrist, I am still waiting on my shipment from an online company that I ordered wrist straps from; I may need to go buy another pair.
I am very happy about this week in total and I am looking to build upon it in the coming weeks. This coming week should be void of any major hurdles and I can hopefully string together two nice losses in a row.
Thanks for reading,
John
{ 2 comments }
Great format for an update, John, love it.
I really need to be looking at measuring my calories and calories burned, but it’s so damn hard. But it’s something I’m going to have to figure out I think.
Maybe I’m daft but what does MFD stand for?
John recently posted..Countdown to Vegas – Week 3
Sorry about that, I realize now that I didnt every explain that. MFD=myfooddiary, its the site I use for my calorie logging.
I work at a computer all day and I have an iphone, so entering my calories isnt that hard, it has really become part of my normal day.
John Bonk recently posted..Day 272