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Keto Day 49- Heidi Angell Log

Keto Day 49

Hello Lovelies,

This week has been very busy with life, and I sadly had the last course in Weigh to Health. It’s hard to believe that I did a year-long course solely focused on weight loss and healthy eating. I started out that course aiming to lose 7% of my 365 lbs (25 lbs) but secretly I hoped to lose 50-100 lbs which everyone says is a reasonable weight-loss expectation (1-2 lbs a week.) Needless to say, nowhere near that. But I learned some great information and combining that with Keto, I hope will let me see that kind of results with Keto. Let’s get to the Keto Day 49 results, shall we?

Keto Day 49- Week 7 Measurements

Last Week

This week

I’m down .9 lbs. My hips are down 1/2 an inch.

Keto Day 49- Week 7 Fitness data

Strangely, I didn’t get an email last week, which was super frustrating. IDK what is going on with Fitbit, but I keep getting more disappointed with them. So we will go with what I reported last week

Last Weeks Fitbit data:

Sunday, June 28th 4,483 steps, 2.07 miles, 39 minutes of activity

Monday, June 29th 4534 steps, 2.1 miles, 24 minutes activity. This makes no sense because I went for a walk in the morning for 30 ish minutes (I totally forgot to set my watch to log the workout.) AND I went swimming for 45 minutes so my fitness minutes should be 75 minutes minimum.

Tuesday, June 30th. 7,7722 steps, 3.54 miles, 157 minutes of activity. This makes sense as I went for a 25-minute walk that morning and swam for 46 minutes. I also did a lot of chores and moving around every hour or so, which made up for the rest of that activity.

Wednesday, July 1st. 6,845 steps 3.04 miles 58 active minutes. I went for a 25 minute walk and I also did a 30-minute resistance band full-body workout.

Thursday July 2nd. 4,068 steps 1.88 miles 0 active minutes.

This makes no sense at all because I did a bunch of cleaning and running up and down the stairs. I also did a 20-minute resistance band core training session, but I did forget to set my watch so I guess that’s why?

Friday July 3rd 3,636 steps, 1.68 miles, 34 active minutes.

Again, I don’t get it. I went for a 45-minute swim and while I did spend about 15 minutes talking to a lovely lady there about my experience with back issues and suggestions to treat her own, I only logged about 75 yards less than I usually log because we were walking laps in the pool while we talked. I even logged this in my watch so I don’t know why it shorted the workout.

Saturday July 4th 5782 steps, 2.68 miles, 47 active minutes.

James and I went for a lovely 40-minute walk to see the fireworks setups and watch them up close before the sun fully set. The rest of the day was cooking, prepping, cleaning, and having fun as a family so I guess the active minutes is pretty close.

This week’s Data

Sunday July 5th 7,400 steps, 3.4 miles, 72 active minutes.

I went for a walk and did a 30 minute band workout. Of course, Fitbit didn’t track my walk time, just distance of 1.69 miles which lately I’ve been doing in 40 minutes so the active time seems accurate.

Monday July 6th, 5,295 steps, 2.4 miles 101 active minutes.

We went for an hour walk Monday morning and I swam for 45 minutes so again, close timewise, however because of my doubts on Fitbits accuracy, I actually measured my laps during my swim. I did 1,100 meters. Fitbit recorded 775 yards, which = 708.66 meters. So Fitbit shorted me 400 meters. That is not a small shortage! So I have reached the point that I don’t feel like I can truly trust my fitbit data.

Tuesday July 7th, 12,580 steps, 5.69 miles 142 active minutes.

I’ve started doing PT exercises again which is a 30 minute core strengthening and stretching routine every morning. I went for a morning walk for about an hour and then went for a 45 min swim that fitbit tracked as a walk for some odd reason. I did 1,000 meters.

Wednesday July 8th 7127 steps, 3.3 miles, 45 active minutes

30 minutes of PT and a 45 minute walk equals 75 minutes of activity so fitbit is off.

Thursday July 9th 9,536 steps, 4.36 miles, 62 active minutes.

I spent 40 minutes doing PT, then we went for an hour long walk which is 100 active minutes.

Friday July 10th, 3,973 steps, 1.84 miles, 49 active minutes.

a 30 min PT workout, 45 minute swim, and 30 min band workout equals 105 min activity.

Saturday 2,292 steps, 1.06 miles, 0 active minutes.

I don’t understand this because it logged a 23 minute workout, which I’m pretty sure was my doing chores. I also did my 30 minute PT for a total of 53 active minutes.

48,203 from 37,070 steps- up 11,133 steps from the week before.

22.05 miles up from 14.31 miles- up 7.74 miles from the week before.

471 Active minutes up from 359 active minutes last week (according to the minute’s tracker. According to my known workouts it should’ve been at least 640, up from 430 minutes) up 112 minutes (or 210 minutes, respectively.)

So yeah, wildly different activity numbers. I did do several tests of counting steps during my hourly get up and move sessions and the step count seems accurate so at least it measures that correctly. But beyond that, Fitbit doesn’t seem super accurate and Myfitnesspal doesn’t seem to know how to log the activity.

This is made particularly frustrating because I tried to recalculate my macros this week as it is recommended to do every 6-8 weeks to keep the weightloss moving and according to most of the trackers, my base is 2300 cal, but my activity level I should be consuming 2600 calories for a 15% weight loss. And here I’ve been trying to schedule 2100- 2300 calories so basically always riding my metabolism on the verge of starving.

Keto Day 49- Week 7 Food Data

Last week’s food data:

This week:

I need to up my food game. I know that I can’t possibly do 2600 calories a day as I struggle most days to manage 2,100, but I scheduled for 2300 and still ended up short. I need to focus on adding more calories earlier in the day. I also need to look at food prep that is not protein so I can go for a non-protein add on when I’m hungry. Man, Monday’s swim left me straight up ravenous!

It’s tricky though because of the carb restrictions. I went over on both carbs and protein last week. Sure, not a ton, but trying to figure out how to maintain this delicate ecosystem of Keto dieting is becoming very stressful. I may consider upping my carb minimum to 30 to fit within my macros while giving me the space to eat the number of calories I need. IDK. We shall see. Still doing research on this part.

Oh, and I bought a new bathing suit. I was kind of thrilled when I guessed my measurements right and wanted to celebrate that my top is down from last year at a 3X and everything was tight, to this year where a 2 X is loose. I was also excited that I’m down on my bottoms from a 4X to a 3X. I suspect that my early tracking efforts last year were not accurate in what they were measuring.

Then I had James take a picture and was sad all over again.

My legs are just disgusting. I honestly debated not including this picture because I am embarrassed. This is what people see when they look at me.

But it’s important for me to be real with myself and be honest with where I am otherwise I can never get to where I want to go. I’m more motivated than ever to make sure to include weights in my regiment to help tone that hot mess of fat up. I won’t share photos like this too terribly often because honestly it is really disheartening and unmotivating to see myself like this.

But I think at least every 3 months or so will be important so I can truly see some changes happening, hopefully.

Keto Day 49- Next Steps for Week 8

The last day of Weigh to Health class was all about creating strategies for success beyond the class. It looked at some interesting statistics from The National Weight Control Registry

This is a study on people who’ve lost at least 30 lbs and kept it off for 1 year or longer.

Some of the interesting statistics that they found correlated between members to maintain weight loss:

  • Most managed their weight loss and maintenance through diet and exercise plans and tracking.
  • Most eating plans averages 56% carbohydrates, 24% fat, 20% protein
  • Most days included 60-90 minutes of moderate intensity exercise.
  • Most people kept daily food records and weighed in daily or weekly.

The biggest indicators of success were tied to mindset changes around making these habits (tracking diet and exercise) as lifestyle changes, not just “the diet mentality.”

which has kind of been daunting for me. Like, I don’t mind the workouts, though I realize that I’m pushing on being a bit too much. Definitely doing more than 60-90 most days. My daily average is right there, depending on if you take the Fitbit active minutes or my estimated active minutes based on my workouts.

So I’m not aiming to add more “active minutes”. Instead, I am aiming to increase the effectiveness of my active minutes. I started this last week and will continue to push this week. I am consistently swimming for 45 minutes three days a week. My goal is to spend as much of that time pushing from moderately active to vigorously active. What’s the difference? Moderately active means you can hold a conversation but you’re winded. Vigorously active means you cannot speak during that time frame. Last week I started pushing myself to that point during my workouts for short burst, but I wasn’t really tracking how much time I did it, just doing my best to maintain it as long as possible.

This week I am going to attempt to actually track the difference in my workouts to achieve that. Still trying to determine the best way to do this. It will probably be by tracking whole workouts in Myfitnesspal notes, and then logging just my high intensity portion of my workout in fitbit maybe?

The other option is to see if I can somehow influence the figures on the “workout tracking report” in Fitbit:

Given how unreliable I am finding the Fitbit data, I’m not sure which would be best. So for this week, I will try to do both and see which gives me better data. I also need to figure out the best way to cross over between fitbit and Myfitnesspal to achieve a cleaner record. I was logging workouts in Fitbit, then when the data didn’t add up, logging in Myfitnesspal but I’m thinking that may not be the best approach. Not that either of their calorie counts seem very accurate. They’re just guessing, really. Which is abundantly less useful than the calculators online based solely on my height, weight, age, and perceived activity level.

So upping my exertion, also upping my calorie goal to 2500 in hopes that my reality will be closer to that.

I have discovered that there are no keto experts in my area who take my insurance. There are only 3 keto experts in the area. period. They range in cost from $50 for a 30 minute consult to $500 for a 90-minute consult (which I am guessing would hopefully include the weighing, measuring fat, and maybe offering a meal plan? None of them are very clear on this.)

So I plan to stick with my nutritionist if she’ll allow it. Sure, she can’t help me understand what I’m doing with the diet, but she can run my tests, check my cholesterol, take my measurements, and I know, like, and trust her to encourage me and help me consider adapting as needed.

Follow my Keto Journey

If you would like to see my Keto Journey, you can check that out here:

 Keto day 0 

Keto day 7

Keto Day 14

Keto Day 21

Keto Day 28

Keto Day 35

Day 42

Otherwise you can just use my recipes to to build your own meal planning!

Until next time,

Stay inspired!

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Keto Day 35- Heidi Angell Log

Keto day 35

Hello Lovelies,

So, week five was an interesting experiment. I decided not to track at all. Y’all, seriously, I am so tired of tracking. It has become kind of an obsession that I next level hate. As a young teen, I had a really unhealthy relationship with food. It took me years to undo that unhealthy relationship. But the last 19 months has found me becoming very OCD with all the tracking and having a super negative feeling about food in general. So I decided to take a week off from tracking. I’m not sure that was the best plan as I look at the Keto Day 35 results.

Let’s see what we can learn from my choices.

Keto Day 35- Week 5 Measurements

Last Week

This week

Exact same weight. Which was kind of disappointing. My neck and waist are down a quarter inch, and my hips are down a whole inch.

But I was feeling super depressed about no weight loss so I decided to measure the rest of my measurements to help me feel better, hopefully?

Let’s see. Day 21 measurements

Vs. Day 35 measurements:

My left Bicep is up a quarter inch, forearm is down a quarter inch. Right bicep is down a half inch, forearm is up 2 inches! Breasts are down 3/4 of an inch, Ribcage is the same, Butt is down 1 1/4 inch, Left thigh is the same, left calf is down a 1/4 inch, Right thigh is down a 1/4 inch, and calf is up 1/4 inch.

My math is not strong when done this way but I think that I have lost 4 inches. The gain in my right side I attribute to the workouts we’ve been doing. So let’s jump into that data next.

Keto Day 35- Week 5 Fitness data

Last Weeks Fitbit data:

Sunday June 21 3,769 steps, 1.74 miles, 25 minutes of activitiy

Monday June 22nd, 9,489 steps 4.27 miles, 64 minutes of activity (I actually should have had more active minutes because I went for a 57 min walk Monday morning, and Monday evening it logged at 10 minute “walk” that was actually my doing the resistance bands and I’m pretty sure that time was closer to 20 minutes as I was doing a video workout that was a 15 min video, but I had to pause and adjust the bands a couple of times to do the workout.

Tuesday June 23rd. 7,112 steps, 3.29 miles, 50 minutes of activity.

(Again, I actually should have had higher because according to my workouts I had a 60 minute swim and a 23 minute walk. I know the swim was a bit long because I realized when I got back to the car that I forgot to turn the workout off. )

Wednesday June 24th 2,219 steos 1.03 miles 0 minutes.

Wednesday I should have had more active minutes because I did a leg-focused resistance band video that went for 30 minutes. But I forgot to click “workout on the fitbit and because it was all in my legs, Fitbit didn’t detect enough movement to see me “working out.”

Thursday June 25th 11,388 steps, 5.11 miles 73 active minutes

This should also be higher as my Workout tracked shows a 3 mile walk. I think we were out for about 45 minutes. It also shows a 60 minute workout that evening which I honestly am not sure what it was tracking. I am thinking when I was doing chores? Sad, it registered my chores as more of a workout than my morning walk. *shrug*

Friday June 26th 14011 steps. 6.49 miles, 171 active minutes

By Friday I had figured out that my Fitbit hasn’t been tracking very accurately so I made sure to actually tell it I was going for a walk (100 minutes. It was a great 5 mile walk around the neighborhood and came in at 8000 of my total steps for the day!) and told it when I went for my swim for 43 minutes.

Saturday June 27th 1,220 steps, .56 miles 0 active minutes.

Yep, this was my rest day. After crushing 10,000 steps the day before and hitting 9 workouts for the week I feel like I definitely earned that rest. Going just on what Fitbit tracked, not adding in my somehow untracked workouts, I hit:

49,208 steps- up 6559 steps from the week before.

22.49 miles- Up 2.89 miles from the week before.

383 active minutes (according to the minutes tracker. According to my known workouts it should’ve been at least 491 minutes) up 13 minutes (or 121 minutes, respectively.)

Clearly I need to get in the habit of tracking my workouts manually instead of relying on Fitbit to recognize them.

For most of shut down, we kept our walking up but weights went by the wayside. When we realized that after everything opening up we don’t feel comfortable going back to the gym we decided to find a better solution. HIIT has not really been that for me so I got a set of resistance bands and have been using those twice a week.

We also got some extra gear for our swimming to help with resistance training: a pair of fins and a pair of paddles. My hope is that those have added to the toning. We all know that muscle weighs more than fat so with that toning it would suggest that I should see some loss coming soon, right?

Keto Day 35- Week 5 Food Data

As I mentioned, I really totally slacked off with tracking food this week. My hope was that I could transition to lazy keto and not have to track obsessively. A lot of people on keto focus on the “eat when you’re hungry” mentality and lose tons of weight. So I tried that.

I did go back and do some math based on what I remember eating (which on Keto is actually super easy because I really only felt hungry and ate twoce a day most days. Until Yesterday. I swear I just ate all day long yesterday, grazing and snacking all day.)

So based on my loose calculations I was good at sticking to 15-20 carbs each day. (I tracked that every day.) but my caloric average was 1800, which is way below my basal metabolic needs calculated by both keto calculators and my nutritionist (who is not an expert in keto but as her numbers and the keto calculators are about the same, I trust her to keep me good with that.)

She said that being a couple hundred calories under my base every once in awhile is fine, but to do it regularly could undo all the hard work we’ve done the last couple of years. As much as I worked out last week, I am surprised I wasn’t more hungry (though it explains my non-stop eating yesterday, my body was in panic mode because I was at such a severe deficit.)

Loosely my fitbit calorie burn is estimated at 26,000 calories for the week. My consumption is roughly 12,000 for the week and should be a minimum of 16,100. If, as the Mayo Clinic says, 3,500 calories equals one lb of fat, then I should have lost 4 lbs. Now, it is entirely possible that I also gained 4 lbs of muscle. However, according to most resources, it is physically impossible to gain more than 1 lb of muscle in a week and most people will struggle to gain more than half a lb. While I reconize that there is absolutely nothing normal about me, from the amount I need to consume to my massive frame, I am inclined to suspect that this average is probably true for me based on this excellent article from Bodybuilding which explains how muscle is built.

So based on that research, I reached out to 28 Days of Keto-Women Only support group. (For any men in the group looking for support, you might want to check out 28 Days Keto Challenge. I think that the reason for separating the group is so that women might feel self-conscious sharing their progress/ etc in a mixed group.)

Generally, I find that you have to be very careful about the recipes shared in the group and there are a ton of people trying to sell keto products. But there are also a ton of us who are all on this journey together and trying to support one another with shared knoweldge. I have found that the people trying to sell products are less likely to engage on your posts. Again, I always have to thoroughly research anything I get from the group, but I have gotten some interesting content from there.

I reached out about my stall in weightloss and a crazy bout of cravings I had and one person looked at my information and suggested that while some people have a hard time with diet sodas creating cravings (what I suspected was to blame) it could also be the cherries I was eating.

See, I haven’t been paying a ton of attention to the food charts. I just track in Myfitnesspal and a carb is a carb is a carb, so long as I stay under 25-30. But she said that while there are plenty on the dirty keto diet who do believe that in her experience working with a lot of people on the keto diet there is also a tie to how certain foods effect your glycimic response and while cherries are relatively low on the glycemic index for diabetics, for those on the keto diet they are high and don’t show up on any of the food lists.

While the cravings went away after I stopped drinking the diet soda (I rarely ever have it, but just happened to have some while I was out one day and forgot my water. Then had another the next day from James’ stash.) I did help finish eating the cherries this week, limiting it to 5 a day. While I don’t use the pee stick test for ketosis because having tried Atkins in the past I NEVER got into ketosis even doing strict Atkins, I have noticed this week that my urine has smelled differently so I wonder if that may be part of the problem as well. I’m not going to get the pee sticks because quite frankly if I can’t figure out a system that allows me to be less obsessive about food, I may need to find a new weight loss system. (Not there yet, folks. Still sticking to this.)

Keto Day 35- Next Steps for Week Six

Where does all this information leave me?

Well, I am renewing my efforts to find a Keto dietician specialist who can hopefully help me address my struggles. In the mean time I think to reach a happy medium on the food front, I will plan out a daily menu that allows me to hit my macros goals (especially fat, because I feel like I might have let that slip a bit this week.) and my caloric goals.

That allows me to not have to obsessively track every day. I know what I need to eat and I will set it up so I am at 20 carbs, 145 grams fat, 120 grams protein and 2300 calories, that way if I want/ need to snack more it gives me some wiggle room in each category while limiting carbs as much as possible.

While I really do want to lose weight, I am tired of my weightloss efforts costing me so much time and money. I am also going to spend some time getting back in touch with how beautiful I am because so much of this obsession makes me forget sometimes that I am #Fatandfit and #fatandfabulous.

I need to remember that just because I am not seeing the results others see on Keto, doesn’t mean I am failing. I need to remember that just because I am not achieving my weight loss goals, that does not make me less than. I am stronger than I have been in a long time. I am beating my health issues. I am getting great quality time with my family while getting fit. I am beautiful.

If you would like to see my Keto Journey, you can check that out here:

 Keto day 0 

Keto day 7

Keto Day 14

Keto Day 21

Keto Day 28

I will spend the week trying to figure out the best way to be able to share my meal plans with you if you would like to see the meal plans? Just let me know in the comments.

Until next time,

Keep being inspired!