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Unread 12-31-2017, 12:52 PM
Raquel130 Raquel130 is offline
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Join Date: May 2015
Posts: 246

Couple days before I left, I had a Dexa scan done and compared it to my new scale(LifeCharge Smart Scale and Body Composition Analyzer) that I got on black friday at Frys. The numbers are surprisingly close.

Dec 6: Dexa (10:26 am)
Total Mass - 135.3 lbs
Fat - 50.6 lbs (37.4%)
Total Lean - 84.7 lbs [Lean 78.8+Bone Mineral Content 5.9]

Dec 6: Body Fat Scale (8:22am)
Total Mass - 135.6 lbs
Fat - 37.7% (calc. 51.1 lbs)
Fat Free Body Weight - 84.4 lbs (Lean Mass 79.4 + Bone Mass 5)

The old scale and the new scale are also similar (+/-0.2 lbs) so I won't have to start a fresh log.
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Unread 12-31-2017, 02:27 PM
Raquel130 Raquel130 is offline
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Join Date: May 2015
Posts: 246

Summary: Week 1-4

Dec 1 - 141 lbs
Dec 5 - 134.2 lbs (-6.8)
Dec 6 - 135.6 lbs (+1.4**, -5.4)
Dec 31 - 130.6 lbs (-5, -10.4)

**Dexa guy on Dec 6 said have a light breakfast. My other weigh-ins are before breakfast.

>Lost 5 lbs in the last 3 weeks. And I wasn't even trying.
>A bit surprising since my pedometer app says I only averaged 5619 steps in the last month, which is not a lot.
>On the other hand, not so surprising since the amounts of food we were eating were not huge. Here, I can eat several helpings in one meal, there, you get served one plate and you're good until the next meal or you snack on fruits.
>Here, there's a lot more mindless eating than there. There, I/we ate because it was lunch time or other meal time. Here, I eat because it's there. Like this morning, I just ate a packet of cookies/biscuits leftover from my trip. I wasn't even hungry at all. It was just there. And a hot cup of tea is no excuse to down a packet of biscuits!
>Also, there, nobody around me knows/counts how many calories are in anything and 90% of the people I was around were at normal BMI/body weight. Although, I was mostly staying in the rural areas. The city folks tend to be fatter.
>Note to self: Get your steps in and stop eating mindlessly, esp biscuits and other junk. If you do, it's because you're not eating proper meals. Keep it within reasonable limits.

What I ate in the last 3 weeks:
Maize, varieties of beans and lentils, rice, cabbage, leafy greens of different kinds, potatoes, carrots, tomatoes, onions, garlic, ugali, chapatis, sweet potatoes, arrow roots (taro?), a little bit of (chicken, goat, lamb, beef), mangoes, plums, sugar cane, watermelon, pepinos, bananas, passion fruits, tree tomatoes, bread w/jam, lots of tea with milk & sugar, a little bit of junk like sodas (the kind I don't get here like bitter lemon), bhajias.

Last edited by Raquel130 : 12-31-2017 at 02:41 PM.
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Unread 01-01-2018, 09:23 AM
Raquel130 Raquel130 is offline
Senior Member
Join Date: May 2015
Posts: 246

Forgot to add bodyfat%

Summary: Week 1-4

Dec 1 - 141 lbs
Dec 5 - 134.2 lbs (-6.8)
Dec 6 - 135.6 lbs (+1.4, -5.4) >>bodyfat (37.7%)
Dec 31 - 130.6 lbs (-5, -10.4) >>bodyfat (33.9%)
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Unread 01-01-2018, 10:52 AM
Raquel130 Raquel130 is offline
Senior Member
Join Date: May 2015
Posts: 246

Comparing bodyfat methods

Back in 2015 when I got serious about losing weight, I was using the US Navy method to track bodyfat% using: and it was a very effective way of tracking my progress since it was easy to simply measure my neck, waist and hips.

Jan 2015: Neck 12.25"/Waist 32"/Hips 40" - Bodyfat=34.9%, 152 lbs, 5'4"
Jan 2018: Neck 11.75"/Waist 26.5"/Hips 35.5" - Bodyfat=22.7%, 130.6 lbs

Jan 2015: - 152 lbs
BMI: 26.1 (Overweight)
Body Fat (U.S. Navy Method): 34.9%
Body Fat Category: Obese
Body Fat Mass: 53.0 lbs
Lean Body Mass: 99.0 lbs
Ideal Body Fat for Given Age(Jackson & Pollard): 22.5%
Body Fat to Lose to Reach Ideal: 18.8 lbs

Jan 2018: - 130.6 lbs
BMI: 22.4 (Normal)
Body Fat (U.S. Navy Method): 22.7% (down 12.2%)
Body Fat Category: Fitness
Body Fat Mass: 29.6 lbs (down 23.4 lbs)
Lean Body Mass: 101.0 lbs (up 2 lbs)
Ideal Body Fat for Given Age(Jackson & Pollard): 22.8%

According to the US Navy method, my current body fat is ideal.

But according to my body fat scale (which was similar to Dexa), I'm still excessively fat:

Wt: 130.6 lbs
Bodyfat: 33.9%
BF Category: High (Standard is 21-31%, High is 31-36%, Excessive is >36%)
Bodyfat Mass: 44.3 lbs
Lean Body Mass: 86.2 lbs

So according to this method, for me to reach the "standard" bodyfat level of 21-31%, and taking the midpoint of 25%, while maintaining the same LBM of 86.2 lbs, these would be the results (rounding off):

Wt: 115 lbs
Lean Body Mass: 86 lbs
Bodyfat: 25%
Bodyfat Mass: 29 lbs
Fat Mass to Lose: 15 lbs

I tend to agree with the bodyfat scale. It almost matches up with my original goal of this log to go down to 120 lbs.

Comparing the current Dexa/BF scale numbers Vs. US Navy Method:
33.9% vs 22.7% (11.2% margin)
Extrapolating to the 2015 numbers above:
US Navy Method 34.9% (+11.2%) = 46.1% BF is what I'm guessing the Dexa/scale would have showed in 2015.

And in lbs, using the more "accurate" body fat measurement:

2015: 152 lbs, Fat Mass: 70 lbs(46.1% * 152 lbs), LBM: 82 lbs
2018: 130.6 lbs. Fat Mass: 44.3 lbs fat (33.9% * 130.6 lbs) Down 26 lbs, LBM: 86.3 lbs (Up 4.3)

Last edited by Raquel130 : 01-01-2018 at 11:05 AM.
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Unread 01-02-2018, 08:19 AM
Raquel130 Raquel130 is offline
Senior Member
Join Date: May 2015
Posts: 246

Week5 Day5

Wk1 Day1: 141 lbs
Wk5 Day5: 128.4 lbs (-12.6)

>I rarely ever get sick (other than occasional heartburns), but I've been down with a cold/cough/sore throat/headache in the last couple of days. My body hates drastic changes in temperature. 3 days ago I was enjoying upper 70s African weather for 3 wks and now I'm plunged into the low 20s in TX. Last time I was sick was in 2016 for the same reason except that time I was coming from 100 deg Texas heat and travelling to lows in the 50s.

>Appetite is naturally low. The only thing I've eaten since yesterday is a few cups of cappuccinos and black tea to stay warm, 1 pomegranate, about 5 biscuits and I'm trying to finish just 2 cups of oatmeal for breakfast right now.

>Steps. What steps? 870 yesterday. Curled up in bed all day. AC at 80F, under the covers in a sweater. Can't afford that today. Take some cough syrup, decongestant, tylenol and get some work done girl!

>Down 2 lbs from Sunday just from not eating much. Gonna try and make some fresh fruit juice/smoothies. Got lots of fruits about to go bad and I need all the vitamin C I can get.
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Unread 01-08-2018, 10:36 AM
Raquel130 Raquel130 is offline
Senior Member
Join Date: May 2015
Posts: 246

Week6 Day4

Wk1 Day1(Dec1): 141 lbs
Wk6 Day4(Jan8): 128 lbs (-13 lbs)

Since I started measuring inches (I week)
Jan1: Waist 26.5"/Lower belly ??/Hips 35.5"/130.6 lbs
Jan8: Waist 26.25"/Lower belly 34"/Hips 35.25"/128 lbs
Change:- 0.25"waist, -??lower belly, -0.25"hips, -2.6 lbs

Since I started measuring bodyfat (1 month):
Dec6: 37.7% bf, 135.6 lbs, Fat=51.1 lbs, LBM=84.5 lbs
Jan8: 33.2% bf, 128.0 lbs, Fat=42.5 lbs, LBM=85.5 lbs
Change: -4.5% bf, -7.6 lbs total, -8.6lbs fat, +1 lb LBM

Other measurements from bf scale:
Dec6: Visceral fat=6 (Standard=<9, High=9-14, Exceeded=14+), Subcutaneous fat=35.2%
Jan8: Visceral fat=5, Subcutaneous fat=31.2% (-4%)
*Doesn't give units for visceral fat

>Nice progress so far. Well done me!
>Short term goal for January is to keep the trend and drop the inches at the same rate. I inch each off belly and waist would be nice for this month. Hips are fine.
>When that happens, that should get me off the 30s in bf% and put me in the green zone of the 20s. BF scale says standard=21-31%, high=31-36%, exceeded=36%+.
>If I've dropped 4.5% in a month, I can do it again.

Last edited by Raquel130 : 01-08-2018 at 10:49 AM.
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Unread 01-19-2018, 09:07 AM
Raquel130 Raquel130 is offline
Senior Member
Join Date: May 2015
Posts: 246

Officially end of week 7. Half way through my 3 month goal with exactly 6 weeks left. Haven't weighed since last time. Haven't been exercising. Haven't been eating all that well. But sleep is on point so yay! Probably a little too much though.

Food over the last couple weeks: rice, black beans, lentils, green beans, broccoli, carrots, artichokes, onions, garlic, tomatoes, carrots, red beans, lettuce, plums, lots of air popped popcorn, tea & coffee with sugar, 1 pk cheetos and maybe 10 fiber/granola bars at work (vending machine), a few dinners at work (salad, pasta(too greasy), veggies, a bit of chicken & some not so good brownies). Also, a couple pints of ice cream and an 8oz can of mixed nuts.
Today: sweet kettle corn, tea and biscuits, a lara bar, yogurt, rice and broccoli.

So, in short, I'm really dropping the ball. Not eating healthy and not getting my steps in. My average daily steps have dropped to 4000 over the last month. My excuse is my niece got sick and was hospitalized a week and half ago. It's stressing me out emotionally and especially financially. I generally don't handle stress well, I shut down. But no more excuses. I need to get back on track.

Last edited by Raquel130 : 01-19-2018 at 09:21 AM.
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Unread 01-19-2018, 09:41 AM
Raquel130 Raquel130 is offline
Senior Member
Join Date: May 2015
Posts: 246

Fresh plan this week:
>Log daily
>Exercise daily
>Get kitchen organized so I can cook and pack food for work. No vending machine energy bars!! And where are your fruits??..just 2 bowls of plums in a whole week and half? Come on girl! Fruits, veggies, legumes, grains. Every day. 3 meals.
>Did I say exercise? Might have to start jogging to speed things up. Cold weather or not, get out there. Plus...there's a treadmill in the living room and a spin bike in the bedroom....Wth? That's how you lost weight last time, that's how you keep it off. Let's call these last couple sluggish weeks a break and move on.
>10 lbs to go. It's not that hard. Just do it!
>Start tomorrow after work.
>Goal is 126 lbs on next weigh in day: Jan 26.

Last edited by Raquel130 : 01-19-2018 at 10:09 AM.
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