Thursday, January 22, 2009

Weight Goal Tracking

So far I am doing well with the weight goal. I am using FitDay for PC (we purchased it a few years ago and it helped then, as it is now). I am using it to plan my daily calorie intake, track my exercise and plan my weight loss goal.

The PC program costs money but you can use the web based software for free. Go to and sign up for an account. You can even sync your online account with your PC software for an extra cost (not something I plan to do).

So how does it work for weight loss? You put in your stats (weight, age, height, etc.), select a desired weight goal and an end date when you'd like to reach that weight. The software then tells you the average weight per week that you must lose to reach your goal. I currently need to lose 1.34 lb/week to reach my target of 175 lb for April 5. As you will see, at the start I have been losing more than that a week.

So how is it going? Well, first a disclaimer on my results. I was sick with Tonsillitis one of the weeks and I have been fitting a mild stomach flu this week which is mostly just curbing my appetite (nothing serious). So far, since Jan 1, I have lost 7 lb.

How have I done that besides the extra help with appetite suppression brought on by a wickedly sore throat and an upset stomach? By having a calorie deficit everyday since I started tracking with Fitday (I know that for sure, but I am pretty sure I was eating less than I burned while I had Tonsillitis as well) I am losing weight steadily for now. I am sure the weight loss will start to slow as it usually does, but hopefully the combination of running 3 days/week, strength training 2x/week, and cross training 3 days/week will help to keep the fat burning alive.

Here are some Fitday graphs to show my progress so far. The first shows my progress so far this month. As you can see, I have lost 2.33lb/week on average. A little higher than I'd like but I find that when you first start a diet you lose your first few pounds fast.

Next up is a graphs showing the last five days of calorie intake versus output. As you can see the long run on Sunday is a real big deficit. I'd aim to eat more after those long runs but I already fill up on food immediately after a run and feel pretty good. I think I might add a sports drink as well to increase the carb intake for muscle refueling (beer is a good choice as well ;-).

I'll give further updates as time goes on to show how tracking my calorie intake/outtake, tracking my exercise, and the increased exercise routine is helping me with my goal. Two of the big reasons I am doing this is to help reduce running injuries and to be lighter which means faster when I run. My sneakers might even last longer which means I save some money ;-)

1 comment:

Scott Parsons said...

I use cheese as an appetite suppressant. I swear by it. When I am feeling hungry I cut off a piece the size of an eraser. That is it. It contains the protein and fat that your body is craving. I usually do that while preparing supper and late at night when I am most hungry and likely to snack.