After Three Weeks, Only Down 4.8 Pounds – Eh, it’s Progress

Last Updated on January 24, 2023 by Michael Brockbank

I finished off week three of my 12-week fitness challenge by losing another two pounds. It’s not the incredible loss I was looking for, but I suppose it’s still forward momentum. However, I still think I can lose more if I actually put in the effort.

That’s perhaps the biggest element to why I haven’t lost a lot of weight this time around. I’m still having a few mental issues getting myself kicked into gear.

On some days, I feel like I can tackle the world and pummel it into submission. Then, throughout the day, it’s like I run out of gas and just stop caring.

Don’t get me wrong, I’m not disappointed that I lost two pounds last week. Considering I’ve put in a half-assed effort, that’s kind of impressive, all things considered.

Nonetheless, I know I can do better and need to find a way to get my head in the game for longer than three hours.

How I Was Able to Lose 2 Pounds Without Effort

Although I didn’t put in a lot of effort to lose weight this last week, I still managed to shed a couple of pounds just by existing. Something has to be said about losing weight without following strict diets or exercise.

So, how did last week unfold?

Keeping Track of Everything Every Day

Last week was the first time I tracked everything without fail over the seven days. All of my calories in and out were recorded without a red block or getting too lazy to remember what the hell I did that day.

I wish I could compare my intake versus the other weeks, but alas, that’s what happens when you don’t record everything.

Overall, I consumed 13,540 calories in food and burned 20,839.

Now, there is an estimation online that roughly 3,500 calories are the equivalent of one pound of fat. When you subtract the intake from the burn, you get a 7,299-calorie deficit.

Then, let’s divide 7,299 by the 3,500 per pound. The result is 2.09 pounds rounded up, which is a close approximation to the 3,500 calories per pound of fat.

So, I’d say the Internet calorie estimations for a pound of fat are pretty close in my case.

Now, I know that certain foods will ultimately affect the estimation. Still, it’s kind of neat to see the data lend credence to expert advice I’ve seen online.

One Visit to the Gym

I only went once to the gym last week. One day, I was too exhausted to think straight. On another, my stomach felt like I swallowed a box of nails. Needless to say, I didn’t get as much exercise time as I would have liked.

Sure, I could have spent more time in front of the Xbox or playing with the Bodyblade. But again, I was stricken with the “I don’t wannas.”

I really need to find something that will get my motor consistently running. I do have some plans for content that will require some exercise data next week. Perhaps that’ll help me get the flow going.

Regardless, I need to get things moving if I want to hit some fitness goals soon. Time is ticking pretty fast.

Less Total Calorie Burn

Even on the days I don’t record intake, I always record output. This is because my Fitbit Charge never leaves my arm and is constantly monitoring my activity. That’s how I know that I had less calorie burn in week three than I did in week two.

However, I did burn more calories than I did in week one. So, I suppose that’s a bonus.

I really have no one to blame but myself. At any point during any day, I could easily get a few more steps in or use one of the many devices in my home for exercise.

I can’t be too hard on myself, though. After all, losing two pounds is about average for people in my age group.

So, What’s the Goal for Week 4?

I just realized we’re almost one-third of the way through this latest fitness challenge. Do you know what that means? I need to really start getting off my ass and getting things done.

The frustrating part about all of this is that I know I can do better. I’ve done it before. What the hell is my problem lately?

Aiming to Burn More Calories

OK, we’re going to try to keep the goals simple this next week. And again, I’m going to aim for burning more calories than I did in Week 2. So far, that is the record-setting week for this latest fitness challenge.

As I said, I have quite a bit of content planned out for Crossing Colorado as well as That means I need some data to share as I am going to use a spreadsheet to demonstrate calorie burn for certain activities.

One of these case studies involves using the 2-pound Spri wrist weights while playing with the Oculus Rift.

I’m keeping an eye on the average on the 12-week fitness challenge spreadsheet and subtracting Week 2’s calorie burn. Let’s see if I can get it into the positive.

Eat Fewer Calories and Carbs

Now that I have a solid week of recording intake, I can start to compare how many calories I consume. This week, I am going to aim for keeping it lower than in Week 3.

I know I can safely do this simply because I did overeat a few days and went well beyond my daily goals.

I’m also aiming for fewer carbs this week. Again, that won’t be too difficult considering I ate a few chocolates too many and packed it on a bit.

Getting to Bed at a Reasonable Time

One of my greatest needs is more sleep. This not only helps me stay motivated to get to the gym, but I perform better while working from home. Lately, I’ve been having severe issues getting some shuteye…again.

This week, I’ll probably go back to drinking the Sleepytime Tea. I know it works to put me under, and I often feel better and more energized in the morning.

Maybe I should start tracking sleep scores from Fitbit on the spreadsheet. Who knows? Maybe I’ll find some data that correlates between how I sleep versus what I ate.

Well, I’ve done something similar to that a couple of years ago. But I’m much older now and don’t have the iron gut I once enjoyed.

Yay…pizza with a Pepcid chaser. Good times.

Finding the Ambition to Do More

The overall bottom line is that I need to find the ambition to get to where I want to be from a physical standpoint. I keep talking myself out of exercising by using one excuse after another.

I need to stop with the excuses and just do it.

Perhaps I’ll find a clear path for myself this week. As I said, I’m not disappointed in losing two pounds. I’m disappointed in my lackluster amount of effort.

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About Author

Michael Brockbank

Since 2015, Michael has put in the effort to lose more than 80 pounds by gamifying fitness and eating proper portion sizes. He conducts extensive research into various health and fitness products to provide the best answers possible according to his own experience and knowledge.

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