Week 3 - Loss of Another 3.8 lb

Update for Week 3, ending 2013.01.25

The third official weigh-in at work, done before lunch and on the official scale: 216.2 lb (starting weight at work 235.0 so a loss of 8.0%, so far I'm still in the lead). Here's the tally from the work spreadsheet (from those who weighed in - the weekly are voluntary so some numbers show no change):

Name	Weigh In	One Pound	Age	Height	BMI In	25-Jan	%
John Eaton (me)	235.0	0.43%	50	70	33.7	216.2	8.0%
Kevin Li	236.8	0.42%	40	72	32.1	219.0	7.5%
Jeff B	282.2	0.35%	45	70	40.5	263.8	6.5%
Verlin H	434.0	0.23%	37	75	54.2	408.0	6.0%
Stephen M	223.8	0.45%	56	70	32.1	210.4	6.0%
Mike J	263.2	0.38%	37	76	32.0	248.8	5.5%
Carlos L	268.8	0.37%	36	77	31.9	256.0	4.8%
Chris D	224.6	0.45%	40	70	32.2	217.8	3.0%
Patrick M	237.4	0.42%	40	73	31.3	231.4	2.5%
Steven T	272.6	0.37%		76	33.2	265.8	2.5%
Stan Y	249.6	0.40%	45	69	36.9	245.6	1.6%
Shane M	246.4	0.41%	41	72	33.4	243.2	1.3%
Jeff M	271.2	0.37%			N/A	271.2	0.0%
Mark F	269.6	0.37%		72	36.6	269.6	0.0%
Carey A	258.4	0.39%			N/A	258.4	0.0%
Mark M	243.0	0.41%			N/A	243.0	0.0%
Alex V	209.6	0.48%	32	72	28.4	209.6	0.0%
Kevin Lu	178.6	0.56%	27	71	24.9	178.6	0.0%
Average	255.8	0.40%	40.5	72.3	34.4	247.6	4.6%
Total	100%					96.8%

At home, of course the numbers are very different. My weigh-in at home on Friday was 210.4 lb so a difference of 2.8 lb from the previous Friday (weight of 213.2) towards my target weight of 204 lb.

Some interesting notes:

1. I ate at a Japanese-style Hibachi (teppanyaki) restaurant mid-week and the next day noticed I'd "swelled up" and my weight, which up until that time had been dropping steadily, basically stalled. I'm thinking it's the salt - since I usually don't have salt at all except for prepared foods and this style cooking is loaded with it. 
2. I've adjusted my nutritional balance more towards the carbohydrate ends since I seemed to be in deficit, mostly by ingesting more fresh fruit - however this has slowed my weight loss a bit - I thought I was in a state of ketosis and this pretty much proves that I was. I'll see how things go this week and perhaps swing back to heavy proteins.
3. I did a "power walk" in my neighborhood on Saturday - normally I would have taken that day off but it was so nice outside that I bundled up against the cold and used the "Pedometer" free app on iPhone to gauge my workout. This was interesting to me as formerly I thought my regular walk was about 2 miles - instead it ended up being 3.5 miles. Also, it seems my regular walking speed is closer to 5 mph rather than the 3.5 mpg I had guessed. Interesting as the walk took right under an hour (the average speed shown was 3.5, but I had stopped a couple of times along the way to take photographs - I guess I should have paused the app but didn't think about it). So the math ended up being right.

My progress via graphs generated from MyFitnessPal:

 

 

-- John