Categorie: Uncategorized

Withings Body Smart Scale , integrated with Garmin

Garmin Watch – I have an Instinct 2 that I recharge once a month.

MyFitnessPal app, integrated with Garmin

I set everything up so that at the end of the day I allowed myself more calories to eat to compensate for extra steps (something like 100 calories for each 3000 steps above my average 6000 steps daily). I allowed extra calories for my workouts. With a full time job and 2 small children I did not have time to workout very often, but mostly dieting worked just fine.

I also used a google spread sheet to compute calories for traditional recipes and to “tweak” them so that they contain more protein and less calories per 100g (usually by reducing fat content and adding more vegetables).

I used the Withings Body Smart Scale to confirm that I was steadily loosing 2kg monthly, from which 3/4 fat. Once I got to a normal BMI I also noticed that I started to lose more muscle, so I stopped the calorie deficit and concentrated on keeping the steady weight. I really like it still that the scale also approximates if I am well hydrated.

Step 1

I used a good online calorie calculator to approximate how many calories I burn every day and how big a calorie deficit I need in order to loose weight steadily :
https://www.fatcalc.com/rwl

Step 2

I counted how much proteins I need so that I do not lose muscle mass. I calculated using a 1.5g protein / body mass, like this:

70 kgs * 1.5g protein/kg = 105g protein / day
 
105g protein daily / 3 meals = 35g per meal.

This allowed me to lose steadily 4 times more fat than lean mass (I kept my muscles)
I used lean animal protein , as it contains all essential amino-acids.
I took great care to eat proteins at each meal, so that the my organism does not use the proteins from my muscles

Step 3

I got a kitchen scale with Tare function, like Tefal Optiss Kitchen Scale.

Step 4

I installed a calorie counter app on my phone. I chose MyFitnessPal because it is highly used and knows already all products in my local supermarkets.

It took me about 1-2 weeks to get adjusted with the app, I tried to have patience with myself and not worry too much about how accurately I entered the data.
I found the supermarket food much faster when searching in my local language and with local units of measurement (100 grams)
After using a food item once, next time it showed up first in search results, so it was much easier to select it the second time.