Hard Facts About My Weight And Fitness

One plumped up wood cutter

To continue with my anti self-deception campaign, I decided to reveal some hard facts about my current weight loss and fitness.

Some Weight and Diet Facts

  • In my last weigh in on Sunday morning I weighed 71.7 kg (158 lb)
  • My BMI is now 29.8, which means I’m overweight. A couple of kilos ago I was classified as obese.
  • I eat approximately 1500 – 1600 kcal day (yes, this is my weight loss diet)
  • My daily calorie deficit is 400-500 kcal
  • I eat “treats” 2-3 times a week, usually chocolate
  • I’ve lost almost 2kg (~4lb) during this fall
  • According to my Omron body composition meter, my body fat percentage is 48,4% (?!)
  • ~Approximately 28-40 per cent of my daily calories comes from fat, and less than 1/3 of that comes from saturated fats
  • I usually eat 5 meals per day
  • I weigh myself once a week

The friends who forced me to cut their wood at least had the sense to offer me these delicacies: two meringues glued together with whipped cream. Yummy! Also part of my weight loss diet. 🙂

Fitness Facts

I just repeated my muscular fitness tests. Here are the results.

  • I did 28 modified (knee) push ups in 60 seconds (two years ago I did 7)
  • I did 25 curl ups in 60 seconds (two years ago I did 20 curl ups)
  • I did 23 squats in 30 seconds (no comparison data)

It looks like my upper body strength has quadrupled in two years! I think I have mostly Lynn Cosgrove’s Female Body Breakthrough program to thank for that result. I’m still not very close to doing military push ups, but I expect I will get there eventually.

My abdominal strength/endurance  has also improved a bit. I can also hold a plank for more than 30 seconds but there is still lots of room for improvement.

I haven’t tested my lower body strength before, but I decided to add it to my test battery when my friend got her fitness level tested last week. I think my test results are about average range.

Because of the mysterious test results I got from my latest Eurofit-test, I’m a bit uncertain about what my aerobic fitness really is. I walked the 2km trail faster this year, but I got odd heart beat data. And I’ve been too lazy to repeat the test…

******

I’m glad I can say my fitness is gradually improving. I want to be much stronger than I am right now, but that comes with time.

My body fat percentage

I seem to have an extremely high body fat percentage.

But I also know that body composition meters aren’t very accurate (especially the ones you use at home) so I don’t really know what my body fat percentage is. I wasn’t upset with the high result (48,4 %) – I can see with my own eyes that I have lots of extra body fat.

And lot of it is accumulated in my face and chin, as you can see in the wood chopping picture. :p

What are your “hard facts”?

Comments

  1. Marion says:

    Hi Satu! It is entirely possible to get that much stronger! Good for you! I had a similar increase of upper body strength (that just stunned me too) when I started weightlifting.

    A “hard fact” for me is that I really do look like I weigh too much. I’d like to imagine differently, but, honestly, the truth has helped me address my weight in a more focused way. Another “hard fact” is that for years I have eaten too much. I hear about active women who can be slim while eating 2000 calories per day, but it isn’t me! I tried that for years and the experiment failed! I just don’t burn off a lot of extra calories as I’d like from exercise. I have to eat like a girl, even though I weight lift with the big guys. The truth shall (eventually, hopefully) set me free.

    That’s hardly fair that you take a picture of yourself in a puffy coat and then talk about appearances. A guy recently told me that the only women who look good in puffy coats are anorexic women because it looks like they gained weight.

    🙂 Marion

    • Satu says:

      Hi Marion!

      I agree that the picture isn’t exactly flattering, but I was actually more upset about my plumped up face than my body, which is covered by that puffy coat.

      And yes, if you rely on exercise to keep you slim, you need to exercise a lot and every single day. Not an easy achievement in today’s sedentary world.

  2. I would question the accuracy of an at-home body fat measurement! Most gyms will measure you for a small fee or even for free if you take a tour of their facilities.

    It sounds to me like you are losing weight at a slow pace, which is just fine! If you read many weight loss blogs or people’s bios, often times the ones that are able to maintain their weight loss are the ones that lost it slowly.

    • Satu says:

      Hi Diane, thanks you for your comment.

      The slowness of my weight loss doesn’t bother me (it goes with the moderate calorie deficit), what worries me is that what I lose I gain easily back when I’m stressed. I attribute my ~4 lb weight loss to the fact that the last couple of months have been relatively easy on me.

      I really need to work to learn to handle my stress.

  3. Aimee says:

    The hard fact is that I have to work out 5-6 times a week for at least an hour if I want to maintain a certain level of fitness and lose weight. Another hard fact is that I love food and I eat too much of it even the healthy stuff. I have had to learn portion control. Journaling and weighing and measuring my food really helps with that. It’s a bit tedious at times but if I want to lose weight I need to keep it up. Like Marion, I simply cannot eat a high caloric diet no matter how much I work out.

    I will say this Satu for years I shunned the numbers especially the ones on the scale, but it’s a hard fact that numbers matter. They don’t have to run my life, but if I’m going to stay on track with weight loss and fitness then I need to be cognizant of my progress so that if I start slipping backwards I can make changes immediately. It’s much easier to lose 2 pounds than it is to lose 20. Also with running and weight training paying attention to mileage, speed and amount of weight and reps is a great way to notice improvement.

    Your photo reminded me of the days in my childhood when my dad would get us outside to split wood. We hated it, but looking back it was good exercise and a chance to be outdoors. And like Marion said puffy coats do most of us no justice.

  4. Satu says:

    Hi Aimee!

    I was actually joking about me friends forcing me to split wood. 🙂 I wanted to try that myself because I think the last time I’ve done it was in my teens. It was fun but I wasn’t very effective wood splitter.

    It’s interesting it’s so difficult to face the numbers squarely. They should be just numbers. I assume it’s because it’s easy to take the numbers too personally, i.e. as a sign that you’re a failure as a person or something like that.

  5. Well done on the strength work! It’s certainly paying off so you must be pleased!

    I agree with you about the body fat measurement possibly not being accurate. I know a lot of people go and have dexa scans here to get accurate readings.

    I think laying out the facts as you have done is a good idea – you can see the areas you need to improve as well as those where you are doing a great job!

    I don’t think I’d be brave enough to publish mine, but I could certainly put them on paper!

    Deb

    • Satu says:

      It didn’t require as much courage as I thought it would. I suspect not very many people are interedsted in how much someone else weighs etc – unless you’re a celebrity! 🙂

  6. Miz says:

    my hard facts is IM SO SO SO SO MIRED IN A RUT (ok thats one fact)
    I NEEEED CROSSTRAINING.

    • Satu says:

      With your muscle definiton it’s difficult for me to believe you’re in a rut, but if you say you’re in rut, then I believe you! 🙂

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