JockoT's Journal, 01 Apr 16

A change up in exercise will result in water retention ...ride it out for a couple of weeks and if it doesn't stabilise you may need to revisit your logging  

This is my take on Fitbits. I love my Fitbit zip, it's a pedometer and tracks my steps and I have worn it constantly for almost 2 years. At the start the extrapolation of my activity was less accurate than later on as it learned my patterns of movement ..so I could not trust daily adjustments until the next day when the full 24 hour cycle had completed ..sometimes I would lose a few hundred calories. That no longer really happens unless I have an odd day. I do not trust the HR versions, I think they are a bit of a marketers dream. The HR to calorie burn estimate for these models is based on formulae under specific high intensity, steady-state conditions so general HR increases for activities like lifting, stairs, fear, heat, interval training do not provide accurate calorie burns at all ...and can skew people's mindsets IMO ...many users of these new fitness wearables do not seem to appreciate that a heart rate does not equate to a specific calorie burn unless you are running, rowing, cycling at a steady pace for over X amount of time I think what I'm saying is use it with caution....also set yourself up a www.trendweight.com account so that your weights get automatically synched and you can get a trend analysis. You may find the long term data useful. I know I do.  

Thanks for that. I don't have an HR, just he basic Charge, so it is more or less the same as the Zip, with Stairs. I have set up a TrendWeight account this morning, and already it shows (using the data since I joined Fitbit), that the weight gain is not as much as I initially though. 

:) You can enter previous weights manually if you are particularly bored one day to get a better history...I believe the extrapolation is based on rolling 20 days of data ..it is a nifty little tool and takes no effort to maintain as its all automatically synched  

I take 1000mg 3 times per day morning, lunch and tea time. It supports the body in releasing fluid the body holds in the cells. Your body is built for self preservation so will keep hold of far more than it actually needs but vitamin c releases the excess. Plus side strengthens the immune system.  

Sorry meant to say I take vitamin C three times per day.  

Rabbit: It has taken my Fitbit weights right back to when I started my Fitbit account (about 3 weeks). Edward: I have been reduced Carbs for about 3 or 4 weeks. I say reduced as I am not aiming for Ketosis, just a lot less Carbs. Everything I eat is logged in my Diet Calendar. 

could be dehydration, if you're not drinking enough your body will hold onto it's water with a vengeance. If you're not losing weigh at an average of a pound a week *over a month* (weigh in once every 4 or 7 days, and take a monthly average) this means you've reached a new maintenance and need to cut calories by a further 10%. I'd advise cutting all the cheese from you diet and replacing it with a more satiating food group - not sure what you've read about carbs but they're our bodies preferred nutrient for energy, and some very satiating foods are carbs. Lean meat gives the most satiation per calorie on average, but is the most expensive. Cut the cheese, replace with proper meals. 

I drink a minimum of 2.5 litres of water/day as well as tea and coffee so I don't think it is dehydration. I won't get into an argument over Carbs but suffice to say it is an informed choice that sees me avoid them. I am never hungry since I reduced the Carbs. 

My observation of your food recording is a lot of cheese (no bad thing in itself) and not a lot of fibre. I'm not one for being delicate - could you be a bit bunged up? It's a thought and could explain the increase. I had a few problems at the start of the year with constipation and found fybogel sachets helped. You can buy them over the counter or your Doc can prescribe them if they believe you need a little help. I have one or two a day if I find my fibre volume is a bit low in my summary. A word of warning though, if you're seriously 'stuck' they can make it worse for a few days before you get an improvement. Of course I could be completely off track in which case, ignore me 😊 

I have been, for quite a long time. My doctor prescribes Laxido. Since changing my diet I have been bunged up more than normal. My wife said that that might be part of today's weight issue. 

She's right Make sure you're getting adequate fats in your diet...0.35g per lb bodyweight is a good minimum to aim for ...look to the healthier fats Also berries are great for fibre You already seem well hydrated  

You're going to have to admit it, Jocko - your wife is right 😉 Seriously though, Fat, water & fibre should help do the trick. Leafy greens and berries as Rabbitjb says are ideal. Adding oats to a smoothie if you like them is quite a good idea too but it does sort of put your carbs up a wee bit. Having said that, they're not the really nasty carbs like white flour or processed sugar. Best of luck 👍 

I love porridge, but again it is Carbs. Berries are sugar. Good Carbs and sugar as you say. Rabbit: What fats do you recommend, if cheese is out. 

Cheese is ambrosia to me so I would never use the phrase "cheese is out" shudders ...but standard ones like fatty fish (salmon, tuna, mackerel etc), nuts, seeds, cold pressed oils, avocado etc  

Check again on berries, Jocko. Raspberries, 100g. 12g carb of which 6.5g is fibre. Not so bad as they could be for a sweet treat. As Rabbitjb says, nuts (almonds, Brazils, hazel) are good. Avocados are great for good fat & fibre if you like them (mash with a little lime juice, chilli & tinned tuna for a great "pate"). Just ideas though - you have to find a way you're comfortable with x 

I like berries with Total Greek Yoghurt. Nuts are great, especially Brazil, Pecan and Macadamia, which are best for low carbs. Avocado I despise. I weighed myself this morning and I was 3 down from yesterday. I have signed up to TrendWeight.com and intend weighing myself daily and seeing how it looks there. I will only log my Friday weight here, as usual. 

Down suggests something's moving 😉 Best of luck, Jocko and enjoy your weekend  

Good luck. I think daily weighing is a good idea, it's the only way you'll get a handle on what's happening. Then you can better relate weight gains and losses to what you eat, and exercise, and 'toilet events'. I don't 'go' every day either. It certainly makes a difference! 

The only people I know trying to add fats to their diet is the low carb/high fat/keto people. I think a lot of people are confused about all of this. I am a big fan of low carbing but I also know eating too much dairy will stall your weight loss. Since you aren't trying to get into ketosis there is no need to try to add more fats. Hard cheese is fine but as a condiment to salads, etc or as a snack (about 1 or 2 oz).