2021 Diet Report Summary

Below is the summary of my 2021 weight loss journey:

Starting Date07/30/2021
Starting Weight79.2 kg
Starting Weight174.4 lbs
Starting  BMI25.9
Ending Date10/31/2021
Ending Weight70.3 kg
Ending Weight154.8 lbs
Ending BMI23.0
Total Duration94 days/14 weeks
Total Weight Loss8.9 kg
Total Weight Loss19.6 lbs
Average Weekly Weight Loss0.662 kg/week
Average Weekly Weight Loss1.460 lbs/week

2021 Diet Report Month 3

This is the report of the third month of my 2021 weight loss journey. It includes the original data for each day (my intake calories, my weight in kg, my weight in lbs, my BMI and my total daily steps), the calculated data for each day (my estimated weight loss per day in gr, my estimated weight in kg, my estimated weight in lbs and my estimated BMI) plus three charts. I explained the method I used for estimating my data in my earlier post available here. For this month’s calculation, I used my BMR=1706 calories and 592 calories burned in 100 min walk with my own walking pace (10 min/km equals 16 min/mile) and cadence (120 spm) using the calculator on this website. 

My original data for each day:

DayDateIntake CaloriesWeight (kg)Weight (lbs)BMISteps
Sunday10/31/2021196070.3154.823.026436
Saturday 10/30/2021213070.3154.823.026387
Friday10/29/2021218070.3154.823.017459
Thursday10/28/2021151070.5155.323.023113
Wednesday10/27/2021221070.9156.223.223413
Tuesday10/26/2021119071.7157.923.427362
Monday10/25/2021236071.2156.823.29021
Sunday10/24/2021139070.9156.223.231441
Saturday 10/23/2021267070.5155.323.018789
Friday10/22/2021189070.7155.723.127696
Thursday10/21/2021229070.6155.523.122619
Wednesday10/20/2021176071.3157.023.326747
Tuesday10/19/2021229071.1156.623.224598
Monday10/18/2021208071.4157.323.326465
Sunday10/17/2021133071.7157.923.422578
Saturday10/16/2021168071.6157.723.423713
Friday10/15/2021201071.8158.123.422838
Thursday10/14/2021162072.2159.023.625227
Wednesday 10/13/2021194072.4159.523.624384
Tuesday 10/12/2021182073.1161.023.925351
Monday10/11/2021280072.1158.823.55851
Sunday10/10/2021144071.9158.423.526250
Saturday10/9/2021200072.7160.123.79017
Friday10/8/2021187072.2159.023.628798
Thursday10/7/2021178072.9160.623.89079
Wednesday10/6/2021160072.9160.623.826926
Tuesday10/5/2021246072.4159.523.622415
Monday10/4/2021186072.5159.723.724041
Sunday10/3/2021184072.5159.723.722393
Saturday 10/2/2021193072.7160.123.725545
Friday10/1/2021145073.1161.023.926163
Thursday9/30/2021248072.8160.423.822259
Wednesday9/29/2021212072.9160.623.811850
Tuesday9/28/2021122073.8162.624.124214

and my calculated data for each day:

DayDateEstimated Weight Loss (gr)Estimated Weight (kg)Estimated Weight (lbs)Estimated BMI
Sunday10/31/202113669.3152.722.6
Saturday 10/30/202111469.4152.922.7
Friday10/29/20215069.5153.022.7
Thursday10/28/202117369.7153.422.7
Wednesday10/27/20218469.7153.622.8
Tuesday10/26/202124270.0154.122.9
Monday10/25/2021-2770.0154.122.8
Sunday10/24/202124270.2154.622.9
Saturday 10/23/2021-570.2154.622.9
Friday10/22/202115370.3154.923.0
Thursday10/21/20216970.4155.123.0
Wednesday10/20/202116470.6155.523.0
Tuesday10/19/20218270.7155.623.1
Monday10/18/202112170.8155.923.1
Sunday10/17/202119371.0156.323.2
Saturday10/16/202115571.1156.723.2
Friday10/15/202110771.2156.923.3
Thursday10/14/202117371.4157.323.3
Wednesday 10/13/202112671.5157.623.4
Tuesday 10/12/202114771.7157.923.4
Monday10/11/2021-10471.6157.723.4
Sunday10/10/202120271.8158.123.4
Saturday10/9/20212071.8158.123.4
Friday10/8/202116372.0158.523.5
Thursday10/7/20214972.0158.623.5
Wednesday10/6/202118672.2159.023.6
Tuesday10/5/20214672.2159.123.6
Monday10/4/202113472.4159.423.6
Sunday10/3/202112672.5159.723.7
Saturday 10/2/202113472.6160.023.7
Friday10/1/202120172.8160.423.8
Thursday9/30/20214272.9160.523.8
Wednesday9/29/20212272.9160.623.8
Tuesday9/28/202121873.8162.624.1

2021 Diet Report Month 2

This is the report of the second month of my 2021 weight loss journey. It includes the original data for each day (my intake calories, my weight in kg, my weight in lbs, my BMI and my total daily steps), the calculated data for each day (my estimated weight loss per day in gr, my estimated weight in kg, my estimated weight in lbs and my estimated BMI) plus three charts. I explained the method I used for estimating my data in my earlier post available here. For this month’s calculation, I used my BMR=1754 calories and 609 calories burned in 100 min walk with my own walking pace (10 min/km equals 16 min/mile) and cadence (120 spm) using the calculator on this website. 

My original data for each day:

DayDateIntake CaloriesWeight (kg)Weight (lbs)BMISteps
Monday09/27/2021271072.9160.623.819642
Sunday09/26/2021176072.9160.623.824084
Saturday09/25/2021204072.9160.623.811476
Friday09/24/2021198073.6162.124.030570
Thursday09/23/2021151073.6162.124.022203
Wednesday09/22/2021197073.8162.624.123046
Tuesday09/21/2021211074.3163.724.326426
Monday09/20/2021255074.3163.724.322669
Sunday09/19/2021164074.1163.224.213071
Saturday09/18/2021149074.5164.124.322269
Friday09/17/2021198074.1163.224.224665
Thursday 09/16/2021238074.4163.924.313010
Wednesday09/15/2021145074.5164.124.322379
Tuesday09/14/2021199074.6164.324.412416
Monday09/13/2021178075.3165.924.623731
Sunday09/12/2021164075.1165.424.523712
Saturday09/11/2021184075.3165.924.610866
Friday09/10/2021160075.2165.624.622532
Thursday09/09/2021152775.9167.224.822370
Wednesday 09/08/2021225076.4168.324.99099
Tuesday09/07/2021182076.4168.324.923686
Monday09/06/2021163076.5168.525.014643
Sunday09/05/2021177277.5170.725.322484
Saturday09/04/2021126877.2170.025.225083
Friday 09/03/2021124476.6168.725.027020
Thursday 09/02/2021199876.3168.124.99729
Wednesday09/01/2021212276.7168.925.024325
Tuesday08/31/2021193376.2167.824.911071
Monday08/30/2021319476.4168.324.911279
Sunday08/29/2021267476.5168.525.028008

and my calculated data for each day:

DayDateEstimated Weight Loss (gr)Estimated Weight (kg)Estimated Weight (lbs)Estimated BMI
Monday09/27/2021573.3161.323.9
Sunday09/26/202115873.4161.724.0
Saturday09/25/20213873.4161.824.0
Friday09/24/202117273.6162.224.0
Thursday09/23/202117873.8162.524.1
Wednesday09/22/202112473.9162.824.1
Tuesday09/21/202112874.0163.124.2
Monday09/20/20214674.1163.224.2
Sunday09/19/202110174.2163.424.2
Saturday09/18/202118174.4163.824.3
Friday09/17/202113374.5164.124.3
Thursday 09/16/2021474.5164.124.3
Wednesday09/15/202118774.7164.524.4
Tuesday09/14/20215174.8164.624.4
Monday09/13/202115374.9165.024.5
Sunday09/12/202117175.1165.424.5
Saturday09/11/20216075.1165.524.5
Friday09/10/202116875.3165.924.6
Thursday09/09/202117775.5166.324.6
Wednesday 09/08/2021-475.5166.224.6
Tuesday09/07/202114775.6166.624.7
Monday09/06/202111275.7166.824.7
Sunday09/05/202114675.9167.124.8
Saturday09/04/202122876.1167.624.9
Friday 09/03/202124476.4168.224.9
Thursday 09/02/20213276.4168.224.9
Wednesday09/01/202111276.5168.525.0
Tuesday08/31/20215076.5168.625.0
Monday08/30/2021-11376.4168.425.0
Sunday08/29/20216576.5168.525.0

2021 Diet Report Month 1

This is the report of the first month of my 2021 weight loss journey. It includes the original data for each day (my intake calories, my weight in kg, my weight in lbs, my BMI and my total daily steps), the calculated data for each day (my estimated weight loss per day in gr, my estimated weight in kg, my estimated weight in lbs and my estimated BMI) plus three charts. I explained the method I used for estimating my data in my earlier post available here. For this month’s calculation, I used my BMR=1791 calories and 622 calories burned in 100 min walk with my own walking pace (10 min/km equals 16 min/mile) and cadence (120 spm) using the calculator on this website.

My original data for each day:

DayDateIntake CaloriesWeight (kg)Weight (lbs)BMISteps
Saturday 08/28/2021209076167.424.89332
Friday08/27/2021171076.8169.225.122734
Thursday08/26/2021153076.7168.925.022260
Wednesday08/25/2021116577.7171.125.426054
Tuesday08/24/202166077.7171.125.427037
Monday08/23/2021364077.2170.025.29170
Sunday 08/22/2021168576.8169.225.10
Saturday08/21/2021156077.4170.525.322355
Friday08/20/2021127177.7171.125.424926
Thursday08/19/2021141077.4170.525.30
Wednesday 08/18/2021199077.5170.725.322536
Tuesday08/17/202174078.5172.925.624183
Monday08/16/2021304077.8171.425.417717
Sunday 08/15/2021202677.5170.725.322050
Saturday08/14/2021173077.4170.525.322269
Friday08/13/2021187077.9171.625.425362
Thursday08/12/2021179578171.825.521853
Wednesday 08/11/2021180078.5172.925.615895
Tuesday08/10/2021169079174.025.821078
Monday08/09/2021211078.71173.425.77186
Sunday08/08/2021323078.7173.325.722145
Saturday08/07/2021194078.5172.925.60
Friday08/06/2021219078.21172.325.520004
Thursday08/05/2021149078.2172.225.50
Wednesday08/04/2021206078.41172.725.681
Tuesday08/03/2021173078.4172.725.622060
Monday08/02/2021210078.6173.125.715324
Sunday 08/01/2021116078.4172.725.60
Saturday07/31/2021138078.3172.525.62641
Friday07/30/2021143079.2174.425.925698

and my calculated data for each day:

DayDateEstimated Weight Loss (gr)Estimated Weight (kg)Estimated Weight (lbs)Estimated BMI
Saturday 08/28/20212476.1167.724.9
Friday08/27/202116376.3168.024.9
Thursday08/26/202118476.5168.425.0
Wednesday08/25/202125676.7169.025.1
Tuesday08/24/202132977.0169.725.2
Monday08/23/2021-17876.9169.325.1
Sunday 08/22/20211476.9169.325.1
Saturday08/21/202118077.1169.725.2
Friday08/20/202123577.3170.325.2
Thursday08/19/20214977.3170.425.3
Wednesday 08/18/202112677.5170.625.3
Tuesday08/17/202129977.8171.325.4
Monday08/16/2021-4377.7171.225.4
Sunday 08/15/202111877.8171.525.4
Saturday08/14/202115878.0171.825.5
Friday08/13/202116078.2172.225.5
Thursday08/12/202114678.3172.525.6
Wednesday 08/11/202110678.4172.725.6
Tuesday08/10/202115578.6173.125.7
Monday08/09/2021778.6173.125.7
Sunday08/08/2021-3878.5173.025.6
Saturday08/07/2021-1978.5173.025.6
Friday08/06/20218378.6173.125.7
Thursday08/05/20213978.6173.225.7
Wednesday08/04/2021-3478.6173.125.7
Tuesday08/03/202115678.8173.525.7
Monday08/02/20216378.8173.625.7
Sunday 08/01/20218278.9173.825.8
Saturday07/31/20217179.0174.025.8
Friday07/30/202122079.2174.425.9

How to Predict Your Diet Weight Loss Using Simple Calculations

If you have ever tried to lose weight during a diet, you might have asked yourself how much effort should I put in to drop a certain amount of weight in my diet? Also during a diet, you might simply ask yourself how much weight I have lost so far? For the second question, you might answer: I would weigh myself everyday to find out the amount of weight I have lost so far but the problem is not that simple. 

First of all the process of losing weight in a diet is not always gradual but instead it is sometimes a sudden process. In other words during your diet, you might experience 7-10 days with no significant weight loss and after that all of a sudden in a few days, you would experience a sudden weight loss in your diet. Second, if you scale yourself every morning to measure your weight loss, you might not always find the right answer. Your body might have extra body water or your stomach might not be completely empty and that makes a significant error in measuring your total weight loss during your diet.

Theory of our calculations

In this article, I am trying to introduce a method to calculate the amount of weight loss during someone’s diet using calorie counting. In order to maintain your weight in a day, someone’s intake calories should be equal to that person’s burning calories. In order to lose weight, your burning calories should be more than your intake calories and for gaining weight, your intake calories should be more than your burning calories. In our case, we definitely need to lose weight so our intake calories should be less than our burning calories but the main question here is how to find the calorie equivalent of everything in this process.

Calorie Calculations

For your intake calories, the answer is simple. You might measure how many calories you consumed during each day. Your burning calories during each day contains two parts (and we have to add them up together to evaluate your total burning calories in each day). Your Basal Metabolic Rate (BMR) and the amount of calories you burn during your activities in a day. 

Basal metabolic rate is the amount of calories your body needs to accomplish its most basic (basal) life-sustaining functions. One popular way to estimate BMR is through the Harris-Benedict formula, which takes into account weight, height, age, and gender (reference Here). Below is the BMR formula for women and men respectively: (you can alternatively use this website to calculate your BMR)

Women BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

Men BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

You also need to calculate your burning calories during your daily activities as well. That greatly depends on the source of your burning calories each day. Some fitness trackers estimate your burning calories so that’s an option. In my case my main source of burning calories during my diet was walking so I found a way to estimate my burning calories each day using my total steps. 

This website estimates the total burning calories of your walk using your age, gender, height, weight, speed and duration of your walk. I recommend calculating your burning calories for 100 minutes to minimize the approximation error. In my case, my burning calories per 100 minutes of walking with 10 min/km (16 min/mile) pace using my (age, height, weight)  was 622 calories i.e. 6.22 calories per minute. My walking cadence (number of steps in one minute) is usually 120 so my burning calories per each step on average is 6.22/120 calories. Therefore, my total burning calories for a certain number of steps is equal with (number of steps)*6.22/120 . 

Maximizing the accuracy of burning calories estimation

Remember during your diet as you lose weight, both your BMR and your burning calories by your activities would change so you’d better update your numbers in the websites I provided above once every month. For example my (BMR, burning calories of 100 minutes of walk) when I was 79.2 kg (174.4 lbs) were (1791,622) calories respectively but one month later when I dropped 3.2 kg (7 lbs) the corresponding numbers were (1748, 607) calories respectively. 

Required calories for losing weight and the assumptions

Now we have an idea about the calculation of intake and burning calories. For example, let’s assume at the beginning of my diet, I had 15000 steps in one day as the main source of my burning calories and my total intake calories in that day was 1500 calories. The question is how much weight loss should I expect after that day so let’s do the calculation. 

My BMR using the formula I provided above was 1791 calories. My burning calories for 15000 steps on that day using the formula above was 15000×6.22/120=777 calories. Therefore my total burning calories on that day is equal to 1791+777=2568. As a result, my burning calories minus my intake calories is equal to 2568-1500=1068 calories. But how much weight loss should I expect for burning 1068 extra calories?

The answer depends on whether you are burning fat, muscle or LBM/protein. There are 3500 calories worth of energy in one pound of fat (7709 calories per kg) and 700 calories worth of energy in one pound of muscle tissue (reference Here). If a person creates a 3500 caloric deficit, that deficit does not come solely from fat but for simplicity of our calculation, we assume that person is solely burning fat. Of course that would lead to an error in our calculations but remember we are just doing an approximation in our calculation. 

Back into our example and using the above assumption, a 1068 calorie deficit would lead to 1068/3500=0.305 lbs or 1068/7709=0.138 kg of weight loss.

Calculating weight loss for long term data using Google sheets   

Assume you have your intake calories data for one month and you have also stored your total daily steps as your main source of burning calories for one month. The question is how much weight loss you should expect during that month of your diet. I am answering that question using google sheets and I want to emphasize based on the above explanation, the accuracy of our method would decrease for data more than one month old and you have to rebuild your table every month. I am using my own data for one month to explain my method to you and I will compare the results with my daily weight measured every morning during that month. The final google sheets data is available in this file.

Let’s start with 7 days of data and we assume we would add each day’s data to the google sheets table at the end of each day. Our table starts with the following data:

ABCDE
1DateIntake CaloriesStepsWeight (kg)Weight (lbs)
208/05/20211490078.2172.2
308/04/202120608178.41172.7
408/03/202117302206078.4172.7
508/02/202121001532478.6173.1
608/01/20211160078.4172.7
707/31/20211380264178.3172.5
807/30/202114302569879.2174.4

Now our main goal is to see our weight loss each day and add them up together since day one to know our total weight loss. Therefore we would add two columns called weight loss and total weight loss in our google sheets file. The formula for my weight loss cell is as follows: 

=(1791+C2*6.22/120-B2)/7709*1000

If you want to generate the above formula for yourself, you might replace 1791 by your BMR, 6.22 by the amount of calories you burn in one minute of walking and 120 by your walking cadence (your total walking steps per one minute). 7709 would remain the same (there are 7709 calories worth of energy in one kg of fat). We drag this formula in the google sheets file to generate the entire column.

Remember in that column negative weight loss means gaining weight. Now in the last column, we want to approximate our weight by subtracting our initial weight minus the sum of each day’s weight loss from the beginning. In terms of google sheets formulas, in the last column, we want to have the following numbers respectively from the bottom to top: D8, D8-sum(F8:F8)/1000, D8-sum(F7:F8)/1000, D8-sum(F6:F8)/1000,…, D8-sum(F3:F8)/1000. For that purpose we need to use the $ sign in order to keep one variable constant. Therefore use the following formula in the column before the last one and drag it to the top to generate the formula for the entire column. The formula is:

=$D$8-sum($F8:F$8)/1000

By dragging the formula in google sheets, making the last two column and deleting the columns presented before we’ll have the following table:

DateEst. Weight Loss (gr)Estimated Weight (kg)Estimated Weight (lbs)
08/05/20213978.6173.2
08/04/2021-3478.6173.1
08/03/202115678.8173.5
08/02/20216378.8173.6
08/01/20218278.9173.8
07/31/20217179.0174.0
07/30/202122079.2174.4

I applied this method for three consecutive months and reported the results in the next three posts. The accuracy of the method was surprisingly good, especially for the beginning (first couple of months) of the diet.

2020 Diet Report Summary

Below is the summary of my 2020 weight loss journey:

Starting Date05/10/2020
Starting Weight87.5 kg
Starting Weight192.7 lbs
Starting  BMI28.6
Ending Date09/03/2020
Ending Weight75.6 kg
Ending Weight166.5 lbs
Ending BMI24.7
Total Duration117days/17 weeks
Total Weight Loss11.9 kg
Total Weight Loss26.2 lbs
Average Weekly Weight Loss0.712 kg/week
Average Weekly Weight Loss1.568 lbs/week

2020 Diet Report Month 4

This is the report of the fourth month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Thursday09/03/202075.6166.524.722766
Wednesday09/02/202075.7166.724.719598
Tuesday09/01/202075.9167.224.814884
Monday08/31/202076.5168.525.06248
Sunday08/30/202076.1167.624.811885
Saturday08/29/202076.2167.824.919812
Friday08/28/202076.5168.525.013605
Thursday08/27/202077.6170.925.320476
Wednesday08/26/202076.1167.624.811561
Tuesday08/25/202076.2167.824.911654
Monday08/24/202076.7168.925.014455
Sunday08/23/202076.5168.525.015601
Saturday08/22/202076.6168.725.020250
Friday08/21/202077.1169.825.29161
Thursday08/20/202077.1169.825.210478
Wednesday08/19/202077.8171.425.410244
Tuesday08/18/202076.6168.725.00
Monday08/17/202077.3170.325.24774
Sunday08/16/202077.4170.525.319376
Saturday08/15/202077169.625.16270
Friday08/14/202077.3170.325.220698
Thursday08/13/202077.4170.525.315929
Wednesday08/12/202078.1172.025.55109
Tuesday08/11/202077.1169.825.217146
Monday08/10/202077.8171.425.420677
Sunday08/09/202077.8171.425.40
Saturday08/08/202077.4170.525.36261

2020 Diet Report Month 3

This is the report of the third month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Friday08/07/202077.1169.825.217623
Thursday08/06/202078.2172.225.519310
Wednesday08/05/202078.4172.725.65449
Tuesday08/04/202078171.825.522964
Monday08/03/202078.4172.725.67002
Sunday08/02/202078.7173.325.721053
Saturday08/01/202078.4172.725.60
Friday07/31/202078.9173.825.818039
Thursday07/30/202079.1174.225.818619
Wednesday 07/29/202078.5172.925.65659
Tuesday07/28/202078.5172.925.615278
Monday07/27/202079.3174.725.916045
Sunday07/26/202079.4174.925.919187
Saturday07/25/202078.9173.825.817116
Friday07/24/202079.3174.725.915742
Thursday07/23/202079.7175.626.010143
Wednesday07/22/202079.8175.826.118742
Tuesday07/21/202079.8175.826.116120
Monday07/20/202079.4174.925.99198
Sunday07/19/202079174.025.819318
Saturday07/18/202079.8175.826.110098
Friday07/17/202079.1174.225.810241
Thursday07/16/202080176.226.10
Wednesday 07/15/202079.8175.826.19399
Tuesday07/14/202080176.226.16748
Monday07/13/202080.5177.326.315434
Sunday07/12/202079.2174.425.915,575
Saturday07/11/202079.7175.626.021,310
Friday07/10/202080.3176.926.216,090
Thursday07/09/202080.4177.126.315,808

2020 Diet Report Month 2

This is the report of the second month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Wednesday07/08/202080.3176.926.216,717
Tuesday07/07/202080.3176.926.216,285
Monday07/06/202081.1178.626.516,254
Sunday07/05/202080.9178.226.40
Saturday07/04/202081.2178.926.50
Friday07/03/202080.5177.326.316,125
Thursday07/02/202080.3176.926.216,298
Wednesday07/01/202079.6175.326.07,974
Tuesday06/30/202079.6175.326.014,976
Monday06/29/202080.8178.026.416,150
Sunday06/28/202080.8178.026.416,966
Saturday06/27/202081.3179.126.516,459
Friday06/26/202081.1178.626.516,500
Thursday06/25/202080.4177.126.35,400
Wednesday06/24/202081.7180.026.715,756
Tuesday06/23/202080.9178.226.416,406
Monday06/22/202081.5179.526.612,271
Sunday06/21/202082.3181.326.921,517
Saturday06/20/202082.3181.326.916,572
Friday06/19/202081.8180.226.710,523
Thursday 06/18/202082.3181.326.916,059
Wednesday06/17/202082.7182.227.015,763
Tuesday06/16/202081.8180.226.77,397
Monday06/15/202082.2181.126.816,263
Sunday06/14/202083.2183.327.217,110
Saturday06/13/202084185.027.418,479
Friday06/12/202083.9184.827.416,195
Thursday06/11/202082.3181.326.910,715
Wednesday06/10/202083.5183.927.316,997
Tuesday06/09/202083.2183.327.216,232

2020 Diet Report Month 1

This is the report of the first month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Monday06/08/202083.8184.627.45,650
Sunday06/07/202083.6184.127.312,879
Saturday06/06/202083.8184.627.416,147
Friday06/05/202083.6184.127.315,718
Thursday06/04/202083.2183.327.20
Wednesday06/03/202084.3185.727.514,254
Tuesday06/02/202083.3183.527.210,605
Monday06/01/202083.8184.627.410,615
Sunday05/31/202084.4185.927.618,345
Saturday05/30/202084.4185.927.614,933
Friday05/29/202084.1185.227.510,402
Thursday05/28/202084.4185.927.618,243
Wednesday05/27/202085.2187.727.818,351
Tuesday05/26/202085.4188.127.915,270
Monday05/25/202085.4188.127.916,762
Sunday05/24/202085.4188.127.916,165
Saturday05/23/202085.9189.228.09,527
Friday05/22/202085.9189.228.019,638
Thursday05/21/202086.8191.228.39,109
Wednesday05/20/202086.1189.628.115,173
Tuesday05/19/202085.9189.228.015,157
Monday05/18/202085.9189.228.015,345
Sunday05/17/202086.3190.128.215,463
Saturday05/16/202087.1191.928.415,460
Friday05/15/202086.9191.428.416,331
Thursday05/14/202087.6193.028.615,758
Wednesday05/13/202087.6193.028.614,897
Tuesday05/12/202088.1194.128.813,857
Monday05/11/202087.5192.728.611,457
Sunday05/10/202087.5192.728.611,368

2020 Diet Report Introduction

My 2019 weight loss journey was my first ever diet journey so everything related to weight loss was new to me. After I finished my diet in 2019, I thought my job was finished and I would stay on that desired weight forever. Therefore I didn’t monitor my diet and started to gain weight. There were two main factors which made the situation worse, my busy schedule at my job and the beginning of the pandemic in March 2020. As you can find in the below table, I exactly gained 17kg (37.4 lbs) in 8.5 months after a 12.8 kg (28.2 lbs) weight loss journey which is still unbelievable for me. I didn’t lose my motivation and decided to start my second weight loss journey. In the following posts, I will share the details of my 2020 weight loss journey plus a summary of my entire 2020 diet journey.

2019 Diet End Date08/30/2019
2019 Diet End Date Weight70.5 kg/155.3 lbs
2019 Diet Total Weight Loss12.8 kg/28.2 lbs
2020 Diet Start Date05/10/2020
2020 Diet Start Date Weight87.5 kg/192.7 lbs
Duration of Gap254 days/37 weeks/8.5 months
Total Weight Gain17.0 kg/37.4 lbs
Average Gaining Weight Rate0.468 kg/week or 1.031 lbs/week

2019 Diet Report Summary

Below is the summary of my 2019 weight loss journey:

Starting Date05/07/2019
Starting Weight83.3 kg
Starting Weight183.5 lbs
Starting  BMI27.2
Ending Date08/30/2019
Ending Weight70.5 kg
Ending Weight155.3 lbs
Ending BMI23.0
Total Duration116 days/17 weeks
Total Weight Loss12.8 kg
Total Weight Loss28.2 lbs
Average Weekly Weight Loss0.772 kg/week
Average Weekly Weight Loss1.701 lbs/week

2019 Diet Report Month 4

This is the report of the fourth month of my 2019 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayTimeWeight (kg)Weight (lb)BMISteps
Friday08/30/201970.5155.32322,327
Thursday08/29/201970.8155.923.121,434
Wednesday08/28/201971.1156.623.220,242
Tuesday08/27/201971.2156.823.223,099
Monday08/26/201972158.623.511,880
Sunday08/25/201972158.623.523,937
Saturday08/24/201972.2159.023.622,406
Friday08/23/201972.5159.723.724,501
Thursday08/22/201972.4159.523.621,837
Wednesday08/21/201972.7160.123.725,829
Tuesday08/20/201972.5159.723.726,488
Monday08/19/201972.2159.023.613,663
Sunday08/18/201972.7160.123.741,866
Saturday08/17/201972.41 159.523.69,010
Friday08/16/201972.41 159.523.615,207
Thursday08/15/201972.4159.523.69,455
Wednesday08/14/201972.8160.423.828,141
Tuesday08/13/201973160.823.823,817
Monday08/12/201973.31 161.523.913,451
Sunday08/11/201973.31 161.523.99,178
Saturday08/10/201973.31 161.523.917,626
Friday08/09/201973.3161.523.913,223
Thursday08/08/201972.8160.423.813,233
Wednesday08/07/201973160.823.812,727
Tuesday08/06/201973.4161.72416,970
Monday08/05/201973.9162.824.123,939

2019 Diet Report Month 3

This is the report of the third month of my 2019 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayTimeWeight (kg)Weight (lb)BMISteps
Sunday08/04/201973.5161.92416,112
Saturday08/03/201972.9160.623.812,180
Friday08/02/201972.9160.623.814,738
Thursday08/01/201973.2161.223.914,942
Wednesday07/31/201973.1161.023.921,197
Tuesday07/30/201973.4161.72421,334
Monday07/29/201973.4161.72422,323
Sunday07/28/201975165.224.530,498
Saturday07/27/201974.4163.924.326,595
Friday07/26/201974163.024.222,758
Thursday07/25/201973.7162.324.120,857
Wednesday07/24/201973.9162.824.128,412
Tuesday07/23/201974.2163.424.212,955
Monday07/22/201974.4163.924.39,312
Sunday07/21/201973.7162.324.126,206
Saturday07/20/201974.5164.124.324,743
Friday07/19/201974.9165.024.59,589
Thursday07/18/201975165.224.526,276
Wednesday07/17/201975.1165.424.511,132
Tuesday07/16/201974.2163.424.217,555
Monday07/15/201974.5164.124.316,604
Sunday07/14/201974.5164.124.327,275
Saturday07/13/201974.9165.024.522,055
Friday07/12/201974.5164.124.322,344
Thursday07/11/201974.9165.024.517,913
Wednesday07/10/201975.4166.124.620,670
Tuesday07/09/201975.3165.924.622,939
Monday07/08/201975.8167.024.89,810
Sunday07/07/201975.9167.224.829,005
Saturday07/06/201976.2167.824.921,337

2019 Diet Report Month 2

This is the report of the second month of my 2019 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayTimeWeight (kg)Weight (lb)BMISteps
Friday07/05/201976.6168.72522,711
Thursday07/04/201976.6168.72523,127
Wednesday07/03/201977.3170.325.228,130
Tuesday07/02/201977169.625.121,639
Monday07/01/201976.6168.72519,828
Sunday06/30/201976.7168.92531,091
Saturday06/29/201976.9169.425.122,049
Friday06/28/201977.4170.525.334,943
Thursday06/27/201977.71171.225.418,290
Wednesday06/26/201977.7171.125.414,688
Tuesday06/25/201977.61170.925.317,959
Monday06/24/201977.61170.925.321,010
Sunday06/23/201977.61170.925.312,033
Saturday06/22/201977.61170.925.34,473
Friday06/21/201977.61170.925.311,613
Thursday06/20/201977.61170.925.310,438
Wednesday06/19/201977.6170.925.317,873
Tuesday06/18/201977.6170.925.38,182
Monday06/17/201977.3170.325.219,007
Sunday06/16/201977.8171.425.424,428
Saturday06/15/201979174.025.8385
Friday06/14/201978.3172.525.62,747
Thursday06/13/201976.9169.425.133,188
Wednesday06/12/201976.9169.425.113,264
Tuesday06/11/201977.1169.825.212,925
Monday06/10/201977.2170.025.211,738
Sunday06/09/201977.4170.525.39,168
Saturday06/08/201977.7171.125.429,542
Friday06/07/201977.5170.725.318,556
Thursday06/06/201979.1174.225.89,855