Yep, I’m pushing through the 7th week. I’m excited to write this post because, after nearly three weeks of being stuck in the 94kg range, I finally broke through into the 93kg range. Yay! My last weight on March 7 was 94.5 kg (208.33 lbs). Here are my measurements this morning.
| Item | Measurement, March 14, 2022 | Measurement, January 24, 2022 | Healthy Standard |
|---|---|---|---|
| Weight1 | 93.30 kg (205.69 lbs) | 98.7 Kg (217.6 lbs) | 55.3-68.0 kg (121.9-149.9 lbs) |
| BMI2 | 34.2 (Obese) | 36.2 (Obese) | 18.5-24.9 |
| Waist (circumference)3 | 115 cm (45.27 in) | 122 cm (48.03 in) | < 102 cm (40 in) |
| Hip (circumference)3 | 115.5 cm (45.47 in) | 120 cm (47.24 in) | |
| Waist to Hip Ratio (WHR) | 0.99 | 1.01 | < 0.9 |
| Blood Pressure4 (Systolic/Diastolic) | 126 mmHg/87 mmHg | 137mmHg/95 mmHg | 110/70 mmHg- 145/90 mmHg |
Avoiding the Guesswork
This time around, in addition to recording my daily weight and blood pressure, I write down everything I eat and drink each day and calculate the calories. This helps me to know how many calories I take daily. Knowing the amount used to be a guesstimate. I felt like I had just the right amount of food, when in fact I overshot my daily calorie budget.
Writing everything down sounds like a lot of work. Well, it is a lot of work, but it’s fun. At least for me, it is fun. I used to save the data in an app, but I found it to be a hassle. Each app has a different database that contains different data. Most of the apps don’t carry Indonesian food in their database. Right now, I log it in a simple notebook and look up the calorie values online. Here is an example of entries I made on March 11:
| Food Item | Amount Consumed | Calories/Unit | Calories Consumed |
|---|---|---|---|
| Chicken Tikka Puff | 1 piece | 230/piece | 230 |
| Cinnamon Roll | 1 piece | 340/piece | 340 |
| White Rice | 1 plate (100 grams) | 130/100 grams | 130 |
| Sauteed Broccoli | 1.5 cup | 134/cup | 201 |
| Diced Chicken in Gochujang Sauce | 1 serving | 261/serving | 261 |
| Peanut Butter | 1 teaspoon | 190/2 tablespoon | 45 |
| Chocolate Sprinkle | 1 teaspoon | 20/teaspoon | 20 |
| 1,227 calories |
I strive to keep a maximum calorie intake of fewer than 1,500 calories per day. That is between 1,000-2,100 calories lower than my usual intake when I was at my heaviest. A sedentary lifestyle affords a 31- to 50-year-old male to burn around 2,200-2,400 calories per day. This creates a 700- to 900-calorie deficit per day and a 4,900- to 6,300-calorie deficit per week. I need a 7,700-calorie deficit to lose 1 kilogram of weight per week, so I need to compensate for the 1,400- to 2,800-calorie gap with exercises that burn between 200-400 calories per day.
Without writing everything down, it is easy to miscalculate the number of calories you eat. Try keeping a simple food log. You will be more aware of what you put in your mouth, and therefore better manage your calorie intake.
Life At Slow-Mo 
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