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Thank You, Steve. For Everything.

>”When I was 17, I read a quote that went something like: “If you live each day as if it was your last, someday you’ll most certainly be right.” It made an impression on me, and since then, for the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something.”

>”You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life. The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.”

>”Death is the destination we all share, no one has ever escaped it. And that is as it should be because death is very likely the single best invention of life. Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

>”Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure — these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.”

*[Stanford University Commencement Address, 2005](http://www.applematters.com/index.php/section/comments/steve_jobs_standford_commencement_address/)*

[Steve Jobs, 1955-2011](http://www.apple.com/stevejobs)

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70 Pounds In – What I’ve Learned About Weight Loss

*I’m writing this as a resource and guide to answer questions I am frequently asked about my weight Loss. You can share (or come back to) this post with this friendly, easy to remember URL:*

[http://bit.ly/JoshWeightLoss][bit]

# The Story So Far

At the first of this year, 2011, I decided I was done being the fat guy. I have been overweight practically my whole life, and had gotten so fat (350 pounds) that I felt like a handicapped person. I’ve written a few times in depth about my experiences trying to lose weight so far (these are long, but have all the details):

* [I’m Done Being the Fat Guy][tinyscreenfuls]
* [Weight Loss Plateaus – I’m Stuck][tinyscreenfuls 2]
* [Six Months, Fifty Pounds][tinyscreenfuls 3]

Now, in September 2011, I’ve lost almost 70 pounds. I’ve still got a long way to go. My goal weight is 175 pounds, which I should hit next fall if all goes well. I will have lost half of my peak body weight. An entire person. I can’t wait.

# Principles I’ve Learned

## It’s Just Math

> Weight loss (and gain) is simple math. One pound is approximately 3500 calories. If you want to lose weight, you burn more calories than you eat. For example, if you want to lose two pounds a week, you need a 7000 calorie deficit (or 1000 calories per day). Now, measuring what you burn and what you take in is where the effort lies, but in the end, it all comes down to this principle.

## You Know How to Play This Videogame

> I’m a geeky, nerdy type. Nerds like to treat things like a system – once you figure out the inputs, outputs, and rules of the systems, you can make it do what you want. You know how to play that game. Weight loss and taking care of your body is the same way. There are inputs, outputs, and rules. It’s not magic. Hack the system. Make it do your bidding.

## You Can’t Change What You Don’t Measure

> For me, it’s super important to stick to the numbers, and not just guess. I can’t rely on my own mind to keep track of things, because apparently, I lie to myself. :-) And for me, all the numbers, charts, and graphs push the happy buttons in my nerd brain. I’m all about the data.

## It Takes Time

> Last year, I had sort of fit about my weight. I felt like in this day and age, with all the technology and modern medicine we enjoy, I was *owed* some kind of easy solution. I even went to my doctor, determined to get some kind of “fix”. Pills, surgery, magic, I didn’t care. She very patiently defused me, explaining why none of those things work. It still took a while until I was [ready to actually start changing my life][tinyscreenfuls], but that was a lesson I had to learn. The change I wanted would take years of day to day effort and mindfulness. I had to accept that before I could begin.

## Protein is Your Friend

> I know very little about nutrition. I am not an expert. This is only what I’ve learned through my own experience the last several months. Foods that are high in protein – meat, nuts, eggs, etc. – help you feel full longer. It breaks down into fuel for your brain, and you can leave your muscles and the rest of your body to raid your fat reserves for the fuel they need. I’ve become a junky for beef jerky and nuts. I usually have a two ounces of jerky or nuts for breakfast, and I don’t feel hungry until lunch time. It’s very sustaining, and I’m sure it’s good for you in a whole bunch of other ways (like I said, I am not a nutritionist).

## Diet Matters More Than Exercise

> Exercise is important for health, but for weight loss, you’ll get MUCH more bang for your buck reducing your calorie intake. They say that a good rule of thumb for walking/running is that you burn about [100 calories per mile][google] (this varies with your weight, of course). So if your strategy is to eat extra calories and then burn them off with exercise, keep in mind that you’re going to have to walk or run a mile to burn off every 100 calories over your budget you are. For me, at least until I get stronger (and smaller), I’m not focusing on exercise for weight loss. (I *am* exercising more for the other health benefits – mostly walking and soon, cycling).

## Have A Support Team

> You’ve got a group of people in your life that love you, and want to cheer you on. Whether it’s family, Facebook friends, or strangers on an internet community, it helps a **lot** to have people with whom you can share your victories (on and off the scale), and who will cheer you on when you’re stuck (because [that will happen][tinyscreenfuls 2]).

# Tools I Use and Recommend

## [LoseIt][loseit]

> This one is the heart and soul of my weight loss efforts – it’s where I log every single thing I eat (and my exercise, in a round about way – see FitBit below). Available on iPhone or Android, or on the web. It’s free. Has a HUGE database of foods, and it’s easy to enter new ones. But it’s way more than a food journal. It will estimate your daily calorie burn based on your age, sex, and weight, and from there, depending on how much weight you want to lose per week (up to 2 pounds), give you your daily calorie budget. Stick to that, and you’ll lose weight. Period. When you exercise, log that, too, and you’ll get those calories added to your daily budget. It’s got a lot of other great features – syncs automatically with the LoseIt website and multiple devices, great social options for finding friends to cheer you on and encourage you, configurable reminders so you don’t forget to log, etc. There are other trackers out there ([MyFitnessPal][myfitnesspal], [FitDay][fitday], etc.), but this is the one I use and love.

## [FitBit][fitbit]

> A FitBit is a magical little $99 device – a 3-D accelerometer (like in a Wii remote) that measures your steps, and communicates wirelessly (via your computer) to a website to tell you exactly how many steps you’ve taken (and from there, it can extrapolate how many calories you’ve burned). It can also track things like how well you’re sleeping. And the coolest thing is that it integrates with LoseIt to *automatically log your exercise*. Let me say that again. My FitBit *automatically logs any walking, running, or other activity to LoseIt*. It also tells you how many calories you burn per day (rather than making a blanket estimate, like LoseIt et al). Using my FitBit, I was able to fine tune my LoseIt calorie budget (it was being too generous) to a “no real physical activity” day. Now, anything I do above and beyond that baseline gets automatically added to LoseIt as tasty calories, so I can have a bigger meal or extra snack, and still know exactly where I am.

## [RunKeeper][runkeeper]

> If you have an iPhone or Android phone, RunKeeper (free) can use the GPS in it to log any walking, running, or cycling activity you do. It works best outdoors, where you can get good GPS reception. You can program specific playlists (I love to listen to podcasts while I’m walking), and you get a really cool map of your activity, and all kinds of other details. It’s very cool, and lots of runners I know use it. When I start cycling (soon), I intend to use it to log and measure my rides.

## [Daytum][daytum]

> Daytum is a general purpose data logging and display app and web service. You can track anything, fitness related or not. I’m using it to track things like body measurements, blood pressure, etc. It takes a little bit of configuring, but the result graphs are beautiful, and the app is free (there are paid tiers if you want to [track ALL the things][knowyourmeme]).

# The Saga Continues

I feel like I’m merely at the beginning of this change. I’ve got a long way to go before I reach my goal, and what then? The best part about all of this is the worlds that are opening up to me that always seemed out of reach before. I could take up a sport. I could learn how to really enjoy cooking, and making good, healthy meals. Who knows?

I feel better than I have in a decade, or more. I have energy to play with my kids. I’m more optimistic about the future than I’ve ever been. I’m not saying all of that to brag, or to proclaim that “these miraculous changes can be yours if you do exactly what I do!” This is my journey, my life. You have yours. I simply want to share what I’ve learned. Even though I write this stuff mostly for myself, I keep hearing from friends (and strangers!) that something I’ve written about what I’m doing has helped or inspired them. In fact, someone stopped by while I was writing this to tell me exactly that. So I feel doubly blessed – first, with all the benefits of better health and a better life, and second with the possibility that I’ve not only helped myself, but others, too. And that’s pretty cool.

[bit]: http://bit.ly/JoshWeightLoss
[daytum]: http://daytum.com/
[fitbit]: http://www.fitbit.com/
[fitday]: http://fitday.com/
[google]: http://www.google.com/search?q=calories+per+mile
[knowyourmeme]: http://knowyourmeme.com/memes/x-all-the-y
[loseit]: http://www.loseit.com/
[myfitnesspal]: http://www.myfitnesspal.com/
[runkeeper]: http://runkeeper.com/
[tinyscreenfuls]: http://tinyscreenfuls.com/2011/04/im-done-being-the-fat-guy/
[tinyscreenfuls 2]: http://tinyscreenfuls.com/2011/04/weight-loss-plateau-im-stuck/
[tinyscreenfuls 3]: http://tinyscreenfuls.com/2011/07/six-months-fifty-pounds/

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Clackity

(months pass)

I’m sitting at a Panera, with my shiny new 11″ MacBook Air, waiting for a meeting. I’m caught up on my feeds, [Reddit](http://reddit.com), email, and other distractions, and since I’ve done pretty much all the fidgeting I can on this new machine (which I’ve lusted after for so long at The Perfect Writing Machine(TM)), I figured I should actually, you know, do some writing.

Notably, there is not much [Clackity Noise](http://www.kungfugrippe.com/post/169873399/clackity-noise) from the keyboard. But I love it. It feels great. Same layout as previous MacBooks and the Apple Wireless keyboard that I’ve used and loved for years, so no need to relearn muscle memory. One thing that bothered me about previous MacBooks was the thick front ledge, machined to a nice, sharp aluminum blade, and positioned perfectly to cut into the underside of my wrists while I was writing. It never bothered me that much until I notice its absence on this Air. The front edge is so thin, and close to the table, that I don’t feel it at all. Very nice.

I’m using Yet Another Text Editor, too, but I hope to stay with this one for the long haul. I finally broke down and bought [BBEdit 10](http://www.barebones.com/products/bbedit/). I’d been on the fence while all the supernerds debated BBEdit vs TextMate, and honestly, I was leaning towards TextMate. I would have taken the plunge already if there weren’t such a stench of death and abandonment hanging around it. But BBEdit was $100, and that was a lot of dough to drop on the electronic equivalent of Yet Another Notebook, ostensibly for me to write in, but more likely to be hoarded, empty, and admired on its own. But then BBEdit 10 came out. Besides some nice updates (I’d never really used it before, so I’ll take the nerds’ word for it), like improved [Markdown](http://daringfireball.net/markdown) support, it also got a price drop to $39.99, and appeared on the Mac App Store. I hemmed and hawed for a few weeks, trying the trial version, feeling overwhelmed initially at the interface, but really liking what I saw on the whole. The weight of all that was finally more than the desire to keep $40 in my checking account, so I bought it. I still don’t have it all set up the way, or at least, I don’t think I do. I’ve learned how to turn off the things that annoy me (autocomplete all the freaking time? No, thank you). And [Brett Terpstra’s Marked](http://markedapp.com/) really does make a nice companion app for it.

For all that, though, until a few minutes ago when I sat down to write this, I was still dorking around with the tools, and not actually, you know, writing anything. But now I am. I feels good. The tools feel good. This MacBook Air is quite possibly the nicest computer I’ve ever used. It’s certainly the lightest. Maybe the fastest. I was worried that the eleven inch 1366×768 pixel screen would be too small, but it’s perfect. I love this thing.

Now, to see if I can make myself get out of Tool Dork mode, and actually use it to create something on a regular basis. Clackity clackity clack clack.

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Six Months, Fifty Pounds

On July 2, 2011, I weighed myself, like I do every morning since I started [trying to be healthy and lose weight](http://tinyscreenfuls.com/2011/04/im-done-being-the-fat-guy/), and I weighed 300 pounds. Six months earlier, at the start of the year, I weighed 350 pounds. Six months, fifty pounds. I’m proud of what I have accomplished, but I have a long way to go still. 115 more pounds until my goal, which I should hit by summer of next year. But this feels like a milestone, so here’s some of what I’ve learned in the last six months.

## Mindfulness and Quantification

I don’t consider myself “on a diet”. I’m not. I just eat. But I am mindful of what I eat. I record and quantify it. Recording all this data about myself (everything I eat, my daily weight, along with daily blood pressure and heart rate) pushes the happy button in my nerd brain. I can totally understand the [quantified self movement](http://en.wikipedia.org/wiki/Quantified_Self “Lifelog – Wikipedia, the free encyclopedia”). I want to get a [Fitbit](http://www.fitbit.com/ “Fitbit”) device to track my daily activity and sleep, especially now that it integrates with [Lose It](http://loseit.com), the app/site I use to keep track of everything.

## Habits

I’ve been doing this long enough now that I have a feel for how many calories I should be eating each day, and if I had to, I think I could continue without explicitly logging all my food and activity. I’m not going to stop logging, since as I mentioned, I find it fun. It’s like a game now. But I think I’ve started to retrain away years of bad habits. And that feels like real progress.

## Bending Over

I can bend over and pick things up off the floor now, and breathe at the same time. I can tie my shoelaces. There are a whole bunch of other changes I’ve noticed with my body. I won’t detail them all here. But the best of all is that I feel better than I have in at least a decade. I have more energy. I don’t hurt when I stand up or walk for more than a few minutes. I actually feel good when I go for a walk. Walking used to be torture, and forget about anything more strenuous than that. I still don’t do much more than walking, but hey. Progress.

## Protein is Your Friend

I never really paid much attention to nutrition before. As in, what function things like protein, fat, and carbs have. I knew the basics, like carbs get turned into stored fat, etc. And I’m still no expert. But one thing I have learned is that protein is awesome. When I eat a lot of protein for breakfast (an egg, some jerky), I don’t feel hungry until at least lunch time. And protein is fuel for your brain. I’m sure this is incorrect in at least three different ways, but sometimes I figure if I can keep my brain fueled with protein, the rest of my body can fend for itself, and raid my ample fat stores for energy.

## Clothes

All my pants (cargos) are waist size 48. If I’m not wearing a belt cinched really tight, they drop straight to my ankles. Sorry for the mental picture. They don’t sag, they’re not baggy – they fall straight off. I need to get some new pants, but since I’m “in transition” to my destination weight, I don’t want to spend a lot on new clothes, so I’m going to hang on as long as I can. The other nice thing is that I can fit into shirts that I haven’t been able to wear in a while. I have many geeky t-shirts that have been hanging in my closet since I outgrew them that now have the added benefit of being vintage geeky when I wear them. And I look much better in a t-shirt too. Not as much “tenting” at the bottom, where my belly bulges.

## Onward

I’ve still got a **long** way to go. I’ve set my goal weight at 185, which is what I weighed when I came home from two years in Brasil as a missionary, when I was the most healthy and fit I’ve ever been in my life. Then, I wasn’t even trying – my daily routine of walking about 15km a day, and eating mostly beans and rice took care of changing my flabby self into something resembling a fit human being. I had muscle definition. I had a flat stomach. I don’t want to be a model or anything. I just want to be healthy and fit. Thanks to all of you for your encouragement, sympathy, suggestions, and support. It means more than you know. Hopefully I’ll be posting another milestone update soon.

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Updated to WordPress 3.2

I updated this site to WordPress 3.2, a new major release. I’m still kicking the tires, but so far, I like what I see. The Admin interface has been redesigned, and there’s a new default theme, TwentyEleven, which I’m using (actually, I made a child theme so I can inject some CSS tweaks to make my Like/Tweet buttons behave).

I had to update my MySQL database on my web host (mediatemple) to MySQL 5, which I hope didn’t break anything on the other sites I host. Let me know if you notice any weirdness, or have any other problems.

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Weight Loss Plateau – I’m Stuck

I was doing so well with my [weight loss progress](http://tinyscreenfuls.com/2011/04/im-done-being-the-fat-guy/). Better than I had reason to expect, actually. I was losing two to four pounds per week. About 35 since the beginning of the year. And then it all stalled out. For the last four weeks or so, I’ve been stuck at about 315-317 pounds. And it’s driving me crazy.

I’ve been trying to figure out why – take the nerd approach, and figure out what part of the system is causing this outcome. I have a couple of suspects. First: High sodium intake. I like the salty stuff. Popcorn with lots of seasoning. Overdosing on the jerky. I even put salt on my pickles (a lifelong favorite snack, even more so now that I’ve learned that they have practically zero calories). I’m thinking that maybe there’s something going on with osmosis and water retention. But I obviously don’t know.

My other suspect is eating late at night. I’ve found myself in the habit of eating really low calorie snacks and lunch during the day so I can have practically whatever I want for dinner, and leave room for some heavy duty snacking in the evening while I’m watching Battlestar Galactica with Rachel. I’ve read in the Lose It book and elsewhere that getting good sleep is important to weight loss. I don’t stay up too late, and I sleep well, thanks to my BiPAP machine I wear at night to treat my sleep apnea. But I’ve also read that eating after a certain hour (say, 8PM) makes it harder for your body to burn calories while you sleep. Or makes it more likely to store your late night snacks as fat. Or something. I don’t know, and that’s the point. But it makes sense.

I also suspect that my metabolism might have adjusted to my new eating habits, and needs to be jumpstarted. So I’ve started walking at least once a day to fire it up. What used to be painful torture is actually enjoyable now. Never thought I’d get back to the point where I enjoy physical exercise. It’s something I hated for so long.

I’m not looking for someone to tell me the answer, because I know what they’ll say. You’re right. They’re all bad. Stop it. I need to continue the nerd approach, modify one variable, and see what that does to the results. I need to either cut down on the salt, or the late night snacks. My problem is that they’re often the same thing, and I really don’t want to stop. I like them both. A lot. I guess that’s why this whole weight loss thing is so hard. But on the other hand, I’m tired of the frustration of my weight not going down week after week even though I’m staying under my calories. I know what I need to do. Now, I just need to do it. Shut up and ship. Wish me luck.

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Prototype LEGO iPhone Dock

I bought a [Brickcase][] a while ago – an iPhone case with LEGO studs on the back. It’s quite cute and geeky, but I’ve never been one to use a case with my iPhone, and I couldn’t use my iPhone 4 dock on my desk with a case, so I stopped wearing it after a few days.

A couple of days ago, my I saw that my friend Matt had a Brickcase, and had attached a few 1×1 LEGO plates on the back. My geek brain immediately saw the pleasurable possibilities of fidgeting with constantly rearranging the pattern on the back of my iPhone. **Executives have stress balls, hippies have worry stones, geeks have LEGO on the back of their phones.** I scrounged up some red and white plates (until I can make a trip to the LEGO store to pick up 96 of them in bulk, to cover the whole case), and made a nifty pattern. It kind of looks like a Viper fighter from BSG, if you ask me. But I could no longer use the dock I keep on my desk…

Matt had the solution to this, too. He whipped up a makeshift iPhone dock out of some LEGO bricks. So of course, I had to copy that, too. Here are the results of a few minutes tinkering with some pieces from a [LEGO Creator Street Speeder kit][] that I’ve had at my desk for ages:

My first prototype LEGO iPhone dock, for use with my Brickcase. What do you think?

View from the side, showing the nice recline angle (almost matches the Apple dock):

Prototype LEGO iPhone dock - side view. I like the slight recline angle.

View from the rear, also showing off the back of the Brickcase and my current design (which will change at any time):

LEGO iPhone Dock - Rear. With my Brickcase (and BSG design) that started the whole project.

(*Pardon the quality of those last two pics, I took them with my iPad, because my iPhone was in the dock.*)

This what a total whim, but I’m pretty pleased with how functional the result is. It won’t tip over, it holds the dock connector cable quite securely, and I’ve already had people ask me when I’m going to start selling them (answer: I’m not, but it’s more fun to build your own, anyway!). All in all, I’m pretty proud of my geeky little ten minute project. What do you think? :-)

[Brickcase]: http://amzn.to/ihPUsM
[LEGO Creator Street Speeder kit]: http://amzn.to/hwCCvv

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