In my old Facebook posts, I used to share my progress weekly.
I’m bringing that habit back. Moving forward, I’ll post weekly weigh-ins, a photo, and on the first Saturday of every month, I’ll publish a dedicated “Benchmark” post featuring my complete body measurements.
Public accountability kept me motivated in the past, and it worked quite well. However, once I reached my goal weight back then, posting started to feel redundant, so I stopped. Looking back, that was a mistake—it created room for me to slide. When I hit my goal weight this time, I’ll need a long-term plan to stay accountable and maintain those updates.
Weekly Metrics Strategy
What metrics will I share in the weekly posts?
Scale weight is the obvious starting point. However, instead of relying on a single point-in-time number, I’m using a 7-day rolling average (calculated Sunday to Saturday). This smooths out the trendline and eliminates daily water-retention spikes. I will apply this same 7-day average approach to my BMI and body fat percentage.
Monthly Benchmark Strategy
For the monthly “Benchmark” posts, I’ll include the standard weekly metrics alongside full tape measurements—which are often a far better indicator of true physical composition changes. I’m still deciding whether to calculate the benchmark weights and body fat percentages using a weekly or monthly average, so I’ll evaluate both as data comes in.
For today’s baseline, I’m using my measurements from Friday, July 17, as my Day 1 benchmark. Going forward, I’ll stick to the system outlined above. On a final note, Friday’s weight officially marks roughly a 15-pound loss from my highest weight this year.
July 17 Baseline Metrics Overview Weight: 279.8 lbs BMI: 37.9 Weight Classification: Obesity Level II Body Type: Overweight Body Composition Breakdown Category Percentage (%) Mass / Rating Body Fat Mass 40.8% 114.2 lbs Muscle Mass. 55.2% 154.4 lbs Skeletal Muscle Mass. 34.1%. 95.4 lbs Fat-Free Mass -- 165.6 lbs Body Water 43.4% 121.4 lbs Protein Mass 11.8% 33.0 lbs Bone Mass 3.9% 11.0 lbs Body Measurements Measurement Value Waist-Hip Ratio 1.03 Neck 18.24 in Shoulder 52.21 in Chest 48.82 in Waist 47.91 in Abdomen 48.97 in Hip 46.41 in L-Bicep 14.79 in R-Bicep 14.64 in L-Thigh 25.83 in R-Thigh 26.35 in L-Calf 18.89 in R-Calf 18.62 in
