Wednesday Weigh-In – 15/1/14

Happy with today’s weigh in. I’ve lost a kilo since the last weigh in and have reached the first of my weight loss goals, back to 30kgs lost.

A total of 3.5kgs for the month so far,that’s pretty damn good.

I have been thinking about exercise a bit lately too, I just feel like I need to get moving and I could take advantage of this fine weather. My only hesitation is potentially stalling the weight loss progress as happened last time. I really do want to get working on my arms if nothing else and I know this will be fine, I just need to get motivated to get out of bed a little earlier and do some push ups and planks.

Let’s see if that happens this week, after all it’s only a month until Fashions On The Field and I want to rock my outfit! [Which I don’t even have yet!].

If Jen Aniston can rock arms like this at 44, so can I!

Jennifer Aniston seen on the set of The Bounty in Queens

Wednesday Weigh-In and a few ?’s

weigh in words on scale, weighloss blog, sonyacole.com

Oh Yeah it’s the first weigh-in for 2014 and the first week has been kind to me, with a 2.5kg loss, taking my total loss closer to my first weight goal for the year – getting back to 30kgs lost. I’m at 29.1kgs, so 900gms to go to hit that first marker.

I also wanted to answer some questions that have come up over the week.

Why do I weigh everyday?

I know a lot of people do weigh everyday and many choose to only weigh weekly, and some even longer. I guess it depends on why you weigh. For me there’s no way I could wait a week to see if I had lost, especially if there was no loss I’d feel like I’d wasted a week! I also use the weigh-in to my advantage. If it’s good, then I carry on as usual, if it’s bad it makes me resolve to try harder.

Another reason to weigh more often for me is the mental ‘let off’ which you get when you weigh in weekly, you know you have a whole week before you need to be accountable again and that tends to make me allow myself a treat (or two) because I know I have time to  ‘fix’ it. If I weight daily there’s not let off, I’m accountable every. single. day. Far better for me.

Why don’t I believe on ‘starvation mode’

There’s a whole blog post about this but fundamentally it’s because our bodies are smart. It doesn’t deliberately hurt itself until there is no alternative and for most of us that’s a loooooong way off. Unless you have next to no body fat (around 6%) and are actually starving yourself (not eating at all) your body will call on your fat reserves long before it starts to do anything detrimental to your muscles, organs, etc. At present I feel like I have at least 5kgs, maybe 10, of excess ‘fat’. Based on 5kgs that’s some 38,500 calories to spare, excluding eating any food. Based on a BMR of 1355 (my current calculated daily) it would take me 4 weeks of not consuming one calorie (yeah that’s not happening!) just to use my existing fat stores and even then I know I have plenty in reserve.

What do I eat?

At the moment I’m going for the lowest calorie option, which clean being the secondary consideration. Pea protein in the form of protein shakes & puddings. Low calorie, high nutrient soup. Tuna. Salad, salad, and more salad! I chuck chickpeas and chia seeds into my salads for added protein, and nutrients. High calcium, low fat dairy. Beef and lamb. Cheese!

What don’t I eat?

Pasta, rice, bread, potatoes. Processed food. No alcohol until mid February and then it’ll be low carb all the way.

I know this isn’t for everyone, but it works FOR ME. I lose weight, I feel good, I look good, and I learn how to be healthier along the way. Yes, I went backwards and ate processed crap, I drank too much, I didn’t track my calories. I gained. That’s the fundamental basis of weight loss. My intake was more than my out put the scales went up. Right now my intake is less than my out out and voila, weight loss! #seewhatididthere

There’s no magic, it’s basic science. The tricky part is getting your mind to control your body and not the other way round. That’s the HARD bit!

Feel free to hit me up if you have any questions!

31st December 2013 – A Review Of My Resolutions

I’ve copied by blog post from the first of January this year and through it might be a good idea to review what I have and haven’t done and use this to form part of my resolutions and goals for 2014.

The first day of the year always offers us a chance for a fresh start, to refocus our goals and plans. I’ve previously outlined my resolutions for this year but today I want to outline my personal ‘goals’.

Most people have a weight loss goal for the new year and I’m no different, unfortunately this is a roll over from 2012 but I am determined to reach my goal this year – and my reward? Being able to fit into the clothes in my wardrobe! I cannot wait – I have some super cute clothes and I want to be able to wear them. So the goal is to lose 20kgs.

Well for those of you who have followed my journey this year I have well and truly gone past the 20kg goal and even reached 30kgs!

Goal for 2014 – 40kgs!

My next goal is to do with photography – I’m actually quite a poor photographer [I particularly suck at selfies] and part of my new role at TTR is to take photos of the race days and my failings were highlighted when I uploaded the photos. Yes, some of this was a learning curve about what images to capture but also about how to capture great shots, so this year I want to learn how to take better photos, and ideally I would like to upgrade my camera too. The second part of this goal is about photos of me. I am not photogenic and usually hate photos taken of me, however I want to at least occasionally have some nice photos so my other goal is to learn how to be photographed.

Whilst I did do a bit of research about what photography courses there are, I didn’t actually do any classes!

Goal for 2014 – complete at least one class.

My third goal is a new car – the one I drive at the moment, to put it politely, is a piece of shit! It’s reliable [thankfully] but it’s as old as dial up internet, and I’m embarrassed to be seen in it! Hopefully I can get some savings under my belt this year to upgrade.

No new car in 2013, other priorities. Let’s see what 2014 brings.

My fourth goal is to launch a little sideline project I have bubbling away. I don’t want to say too much about it just yet, but as soon as it’s ready to go I’ll let you know.

This little project is on hold at present while I work on a potentially huge project connected to work.

My final goal for 2013 is to maintain and build this blog. I’d like to find a real rhythm this year and offer something new and fresh for the year, but for now, I wish you all a very Happy New Year, and hope you have a wonderful 2013 full of achieved resolutions and goals that have been reached.

The blog was going really well earlier in 2013, but I have to admit that the latter half of the year it has slipped, however now we are in a new house, work is under control (mostly), and life is settling down I feel like I have the time and the motivation to kick it up a gear in 2014.

Start Saturday, or in this case, Restart Saturday

At last, the breakthrough I’ve been waiting for. Yesterday was a race day at work, I squeezed myself into my dress and it was snug! I know I looked ‘ok’ and I got a tonne of compliments, which is always good for the self esteem, but I knew, in my heart, that I should have, and could have, looked better – so today I start. Next race day is the 5th of December and I want my dress (same size as yesterday) to be ‘loose’. I just know my mind set has changed – I’m thinking about buying salad ingredients not chips and dip, I’m not already giving myself permission to binge today (as has been happening), I want to get back to seeing the scale go down, I want that goal weight!

I’ve turned the corner. I’m set on weight loss again and not eating my emotions. I want to put that dress on, on the 5th, and know in my heart I do look the best because I worked for it!

The relief of having this frame of mind back is hard to describe. I’ve felt like I had no control over my thoughts (but of course I have) I just slid back in to the old habits when things got stressful and I was out if my routine, but now I know the new habits are back!

Sun is shining, things are looking up, and I feel great.

races 221113

Weigh-In Wednesday 25/9/13

Last Wednesday of September and I thought it warranted a weigh-in post.

Lost this month 5.4kgs. Total percentage of start weight lost 35% and 97% to goal weight.

No alcohol is definitely impacting on my weight loss in a positive way. I did start drinking again but will stop again after the weekend and keep to just weekends. It really does make a difference.

scale

Clean Eating Challenge – Week 4

Week 4 Day 4

Daily Challenge

No Challenge Today – that doesn’t mean slack off though… Keep up the great work!!

Week 4 Day 3

Daily Challenge

MFP time again! Make sure you log your food AND water. post link to your diary in the comments below.

My reply:

Week 4 Day 2

Static weigh in today, hope it’s no the start of another set of static weigh-ins cause they’re boring! Lol

Daily Challenge

What is something you have learned so far during the challenge? Be it either about yourself or clean eating.

My reply was: I’ve learnt I can go 23 days without alcohol!

Intake has been the usual protein shakes, chia puddings, some beef, tuna and avocado salad, yoghurt, etc.

Have bought the Creamy Cappuccino flavour of the pea protein for a change.

Week 4 Day 1

Have had great results from the last three weeks, and looking forward to hitting goal in the next week or so.

Daily Challenge

Sunday is Saturday in the states so it’s STATurday.

Clean Eating Challenge – Week 3 Summary

The end of week three and clearly I have had some great weight loss results but to be honest I’m feeling a bit disillusioned with the challenge.

It’s not nearly as intense as I was expecting and the challenges don’t really seem that hard.

I don’t want to drop out but it seems a bit redundant at the moment. I guess I’ll stick it out for another week and see what turns up.

Week 3 Day 7

About to start week 4, and week 3 finished with another 200gm loss making my total loss 32.3kgs and a total loss of 5.2kgs for the month.

Daily Challenge

Big challenge today. Get a piece of paper and fold it in half. On one side right your top 3 excuses you find yourself making. On the other side, write 3 reasons why those excuses are invalid. Take a picture and post. =] 

I am absolutely struggling with this challenge. I can’t think of any excuses I am making that might be stopping me from getting to my goal. I’m eating within my calorie and lifestyle limits everyday, and within my macro limits most days. I’m not drinking or bingeing.

I can’t even think of one excuse let alone three!

Week 3 Day 6

Today started with a 200gm loss, taking my total is 32.1kgs.

Intake today was a bit different as Hartleigh’s school had a fund raising event – International Lunch. Parents cook meals from their home country, their ancestry, or just a random country. I chose my quick & easy go to ‘Eton Mess’ a British dish as Hartleigh’s dad was born there. Not at all clean, but it wasn’t for me anyway. I did actually find some food I could eat and had some Vietnamese Spring Rolls that were packed full of veges. Yum!

The rest of the day was pretty standard, although my carbohydrate macros are over by 3gms.

Daily Challenge

I hope you all haven’t been forgetting to drink water. Check in at the end of the day and let us know how much you drank.

I’ve had my 2.5 litres today.

Week 3 Day 5

A 100gm loss today. I’m slowing but surely tracking towards that goal.

Daily Challenge

In keeping with this weeks theme/focus of veggies, let me see those plates! With your vegetables on them of course. 

I have not had one single vegetable today! Must try and get some in tomorrow. Today was another crazy flat-out day and I finished work late.

Seems a bit monotonous at the moment, just working hard both at work and on my diet!

Week 3 Day 4

Static weight this morning. Just super excited anyway because I’ve had my hair cut and coloured and I feel like a completely new person! So nice to have the professionals do it and really happy with how it looks!

Daily Challenge

Post your favorite (or something new you’d like to try) vegetable recipe. It can be a link or your own picture, simple or a little effort required, whatever suits you. 

Mine would definitely be the Aubergine and Mozzarella Bake. Unfortunately the mozzarella make’s it super expensive calorie wise, so to lighten it up you could swap some of that out with ricotta and bake the aubergine rather than fry it. [Low calorie options indicated below] I’ve also indicated how to make it cleaner too.

Aubergine and Mozzarella Bake

Ingredients
Two medium aubergines
Onion
Garlic [clean option freshly crushed]
Tin of tomatoes [clean option 100% tomatoes with no preservatives or added sodium. Super clean is to buy tomatoes and use]
Tomato paste [clean option make your own from scratch]
Mozzarella [low calorie version use a combination of mozzarella and ricotta]

Aubergine
Slice aubergine lengthways about 1cm thick
Sprinkle with salt and leave 30 minutes
Rinse and pat dry
Fry in oil until brown and tender [low calorie version brush with oil and bake in oven]
Drain on kitchen towel

Sauce
Fry onion
Add garlic, tomatoes, and tomato paste

Cheese
Slice or grate mozzarella

The Bake
Put one third or half sauce in dish
Put one third or half aubergine in dish
Put one third or half cheese in dish

Repeat once or twice depending on the quantities you are using

Bake in fairly hot oven for 30-40 minutes

Consume with copious amounts of red wine!

aubergine

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image source

Week 3 Day 3

Yay another 200gm loss this morning which ticks off two more milestones. 70lbs lost, and 95% of the way to goal weight! #happycamper

Daily Challenge

It’s your guys’ (sic) turn! Since we are all here for different reasons/goals, post a challenge below that you either have liked/or would like to see.

I answered “Definitely nothing to do with exercise/fitness for me. I’m here for the clean eating. Losing weight is 90% what goes in your mouth. I’d like a diary analysis with suggestions of different/cleaner food options.”

As far as I am concerned the 8 week challenge is all about cleaning up my eating, and there were plenty of replies about fitness challenges, workouts etc. Not what I joined the group for so even if it becomes a challenge I won’t be doing it. The focus is meant to be ‘clean eating’ and so far that hasn’t been that much so to bring in something completely off-topic is not what I joined the group for.

More to come…

Week 3 Day 2

Yay, a 200gm loss to take me under 2kgs to goal. Really happy to see that scale tick down again.

Daily Challenge

What is the most important part of the nutrition label on a food item to you?

I answered Calories because right now that is the most important factor when choosing whether to buy something. Next is how clean it is, but to be honest, I’m not looking at items that I think might be unclean anyway unless it’s to compare items.

Intake was the usual protein shake, yoghurt & berries, chia pudding, and I had a boiled egg. Not enough to be honest, but my day was so busy I didn’t eat between lunch at about 12.45 and dinner at about 7.15pm 😦

Week 3 Day 1

It’s a sunny Sunday to kick off week three. Weight has been static for about 4 days. Hoping my body has caught up with itself now and tomorrow it shows another loss. 2.1kgs and 13 weigh-ins until Ladies Day. It’s totally achievable but only if my weight starts moving again.

Daily Challenge

To do our stats, again. As per last week I’ve decided not to measure until I reach my goal and start working out. and I’ll continue weighing-in each day.

Intake today is going to be pretty standard;

– Protein shakes
– Chia pudding
– Chicken breast for dinner
– Yoghurt & berries

Happy Sunday everyone!

Can we stop using the phrase ‘cheat meal’?

Cheat Meal

I know this phrase has been used for a long time, years in some cases, however as I believe words have a powerful impact on our psyche and that using it in relation to diet/lifestyle when many us currently have, or have had, an unhealthy relationship with food is detrimental to the process of developing a long-term, healthy association with what we eat.

The connotation is that choosing to eat something that is outside your day-to-day diet (and by diet I mean the food you eat, not a fad) you are doing something ‘bad’ which, no matter how much of a conscious decision you think you made to eat that food, by linking cheat to it will inevitably cause guilt, whether consciously or sub-consciously and that does not create a positive experience or association.

Many struggling with eating disorders, whether mild or extreme, whether over-eating or under-eating suffer from a negative association with food, and whilst the use of the phrase ‘cheat meal’ is done with innocent intent, it does create a connection within our brain that is not positive and therefore continues that negative association with food.

Should we use words like treat, indulge, reward instead? Definitely not. These are just as damaging. The saying ‘Don’t reward yourself with food, you’re not a dog’ comes to mind. Many of us were brought up with the use of food as a reward – eat your dinner and you can have dessert, sit up straight for the hairdresser and get a lollipop, be good when visiting and you can have can have an ice cream on the way home – all of these things create a negative association with food, despite the intention to associate it with positive actions. Rewards, for children especially, should not be associated with food.

So if we shouldn’t use a negative word or a positive word what should we use? I guess it really depends on your definition of what a so-called ‘cheat meal’ is. For a clean eater it might be having a meal that has processed food in it, for calorie counters it might be eating above your recommended daily calorie intake level, for IIFYM (If It Fits Your Macros) eaters it might be blowing one of the macros – which if one group looked at the other they may not even consider that a ‘cheat’. As a clean eater, if I chose to eat a cupcake, a IIFYM eater wouldn’t consider that a cheat if I was in my daily allowance, if a calorie counter chose to eat all their calories in chocolate they wouldn’t consider that ‘cheating’ but both the clean and IIFYM eaters would.

I had thought Outside Normal Lifestyle (ONL), but then the use of the word normal does have connotations of this meal being abnormal, a negative association. Perhaps Outside Lifestyle (OL) is as close as we should get to naming it. If you are truly living this lifestyle, these OL occasions will be very rare indeed and therefore I understand the need to acknowledge them in some form.

How Often?

In terms of lifestyle this meal is often associated with calorie counters, and is usually eating a meal that is way higher in calories than their daily limit. I have a real problem with this when that ‘cheat meal’ is on a weekly basis. For a start I don’t think it allows your body enough time to get used to a new lifestyle, particularly if you are new to the change to the way you relate to food – let’s face it, most people have spent years eating unhealthy food which our bodies can easily become addicted to, so why would you keep reminding it of what, in order to live a healthier life, you have chosen not to eat? How can you make a clean start if you keep going back to bad habits? Additionally, you are mentally setting yourself up to fail because you then see the ‘lifestyle’ as the bad guy, and the cheat meal as your reward for persevering through the week, especially as most people do choose to ‘cheat’ on the weekend – which is actually the worst time to do it, and when all the work you have put in during the week to adjust to your new lifestyle is undone. This isn’t at all healthy mentally or physically.

If this is a real change to your relationship with food, to the way you eat, and kinds of foods you consume, if it really is your lifestyle, then these meals shouldn’t even be ‘planned’ until you are fully in control of the new lifestyle, and I would recommend not even thinking about have an Outside Lifestyle meal until at least three months into the process. Give your body plenty of time to adjust to your new healthy relationship with food, to detox from potentially toxic foods such as sugar, (if that’s part of your new lifestyle), give your taste buds time to adjust. Then, if you feel you must, choose one food, not a whole meal, and eat it. Making sure you are giving your body a decent chance to give you feedback too – don’t do it when you have starving, or when you are rushed. Go into the situation with a satisfied stomach and plenty of time. Really taste the food, savour each mouthful, and make a mental note of how you feel. Also make a mental note of how you feel afterwards. For me, my first foray back into my old lifestyle was a packet of potato chips which I couldn’t even finish because they were so salty, and left me with a oily film in my mouth. Gross! I can’t say I’m completely free of my love of potato chips but I am certainly not rushing out to buy another packet!

I also think if you ‘plan’ these occasions in terms of choosing to eat OL because of your own actions, they don’t give you any wriggle room for situations where you feel you simply don’t have a choice but to eat. In saying that, we ‘always’ have a choice! Sometimes it’s just harder to exercise that choice than other times, and I understand that. However, if you feel you can stay within your lifestyle regardless of the situation you are in, then by all means plan them, but I would highly recommend you try and do this when you absolutely ‘need’ to rather than when you want to. For example, if you are going out for an anniversary dinner, you don’t ‘need’ to eat OL, however if you have a sick child who has been hospitalised and your only option is the hospital cafeteria then that is a ‘need’, in my opinion.

How often can you eat outside your lifestyle choice and still be ‘living that lifestyle’? I guess it depends on the lifestyle/diet of the person, what it is they are choosing to eat outside that lifestyle and whether it has a fundamental impact of the core theory of the lifestyle. A ‘vegetarian’ who has a roast meat dinner once a month is not a ‘vegetarian’ – vegetarian’s do not eat meat, ever. However, a clean eater who may have a cupcake once a month, is still a clean eater, but a clean eater who has processed food on a daily basis is not a clean eater. If you truly feel you can control your lifestyle choice in all situations and would like to plan an outside lifestyle meal, once a month should be the maximum. give your body plenty of time to accommodate the meal, balance back out your macros, calories, etc. and this frequency shouldn’t impact negatively on your overall health, well being, and weight. That being said, we are talking about a meal, not a ‘day’ or a ‘weekend’. You will still need to maintain some level of control. It’s not permission for a complete free-for-all. Your body still has to process, the calories do still count, and you may well find if you completely over-indulge that your body will really react negatively to the situation causing you some discomfort.

Summary

Let’s stop the association with this meal being either positive or negative and accept that some times you will eat outside your lifestyle choice, and it shouldn’t even register on your good/bad, negative/positive, guilt radar. Let ‘outside lifestyle’ merely indicate that the meal included food that is not part of your usual lifestyle choice as a mere acknowledgement and nothing more.

H option 1

Clean Eating Challenge – Week 2 Summary

Week 2 Summary

Loss for the month 4.3kgs (yeah baby!)

Kgs to goal 2.1 (soooo close now)

Next milestone is 70lbs lost and 95% to goal (this week?)

As for the 8 week challenge, so far it’s pretty tame. I thought it was going to be tougher than it is, however if I was starting where I was in December I might be finding it a little harder. I’m guessing that it will become a little more challenging as we go through.

So far I’m pretty happy, I think most of my results are from not drinking, and being really strict on what goes IN.

Have really been working on my macros the last few days. I think they probably need tweaking a bit, but just feeling like I have way more control.

Week 2 Day 7

Saturday and another static weigh in. Not at all concerned. Can’t believe I’m half way through my no drinking. Didn’t even think about it last night (Friday), but there is rugby on tonight and tomorrow.

Daily Challenge

TGIF! What’s your favorite cheat meal/snack? Do you have a cleaner version recipe? Mine is pizza!! I seriously LOVE me some pizza, so I’m making the bread loaf pizzas tonight from the meal plan 

The time zone difference sometimes does my head in! It’s, of course, Saturday in new Zealand and here’s my reply.

I don’t do cheat meals but my favourite snack used to be potato chips and dip.

I’m not entirely sure I am ready to give up potato chips forever, and dip is easy to make clean, but they definitely aren’t as enjoyable as they used to be. So salty. I guess I’ll have a few times where I slip and eat them, then feel unwell, and eventually they just won’t have the same memory for me.

Week 2 Day 6

Static weight today, to be expected given the losses since the beginning of the month.

Daily Challenge

Since most of us are at work for lunch, it is an area we tend to struggle in. Especially with all of the unhealthy choices coming in the office or the temptation to just grab a bite to eat at the drive through. So, I want to see your lunches today =] Post your picture as a comment or wall post.

Lunch was yoghurt, blueberries, ground flaxseed & psyllium husks. Tastes way better than it looks!

Yoghurt, blueberries, ground flaxseed & psyllium husks

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Week 2 Day 5

A 200gm loss today,

Daily Challenge

Ok ladies, it’s Wednesday. The middle of my first week back at work after 4 months off, and to be quite honest, I’m in the need of some encouraging words. I’ve noticed some others feeling the same way as well. So, post below your favorite quote, passage, saying, etc. that you turn to when you need some motivational and/or encouragement.

Well, of course, it’s Thursday here, but here’s my motivational pic.

Keep Calm and become a Skinny Bitch

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Week 2 Day 4

Weigh In Wednesday and it produced another great result! 400gms down which landed me smack bang on ‘normal’ BMI. Man have I been wanting that number since ‘forever’.

Stoked beyond belief to be honest.

Daily Challenge

Last week’s focus was water, this week’s focus is 5-6 small meals…. Lets add them together. At the end of the day post how much water you drank and how many times you ate. Have a great day!!

Water isn’t too much of a problem, I might be down 500mls on the odd day, but mostly meeting my 2.5 litre daily requirement.

Small too aren’t a hassle, my MFP is set up for 5 meals, and I usually just add my supper onto dinner. Supper is usually that protein just before bed. Although I have been skipping morning a bit as my smoothie just fills me up so much.

Have decided I ‘really dislike’ the Just Natural pea protein powder and so I’m going to buy another container of the rich chocolate and mix the two in my smoothies and puddings. I want to like it, but I just don’t (at the moment) and whilst I am happy to forgo lots of food I would dearly love to eat, what I do eat I need to enjoy otherwise what is the point.

Yesterday I had a meeting AT A PUB and didn’t drink anything, no free drinkies for Sonya. Tonight I have another function with free drinks, again I’m going to say NO! Hard, but necessary!

Just 2.3kgs to goal. I wonder if I can get there by the 28th?

Let’s do this!

And a bit of humour to end the day!

6-meals-a-day

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image source

Week 2 Day 3

Kicked off the day will another little loss of 200gms, feeling so good about how close I am go my next goal.

Daily Challenge

Monday Motivation. Post a picture, sentence, collage or whatever that keeps you motivated through tough times and Mondays. 

Of course, it’s Tuesday here and I posted my Motivation Monday post yesterday but this challenge as elicited mostly personal reasons for losing weight, such as for their kids, or husbands, etc. As a parent for me it goes without saying that pretty much everything I do is for my son. Sure I take time out for socialising, I spend money on myself, as well as him, but this weight loss is utterly and entirely about me, but in saying that what I do for myself ultimately impacts on Hartleigh anyway. Therefore whilst he indirectly benefits from this weight loss ultimately I do it for me. I do it for the satisfaction of achieving my goals, I do it to look better in my clothes, I do it to ‘not to be the fat girl’, I do it because I look and feel better, I do it for the attention, I do it for the control. I do it because it’s the right thing to do.

Menu Today

I started my new ‘Just Natural’ pea protein powder today and it’s gross 😦 It’s too plain to go from the rich chocolate to the natural in one hit so I’m going to have to buy another tub of the rich chocolate and make up some half and half but for now I will persevere. so the day started with a smoothie.

Lunch was yoghurt and berries and afternoon tea was tuna.

I had a meeting 4.30pm and there was a platter of delicious food but there were also plain mussels so I had a few of them.

Dinner was an egg, feta and tomato omelette, unfortunately it tasted like the dish-washing liquid I use and was yuck!

Supper is going to be a WW natural yoghurt with ‘something’, not sure what yet, probably some fruit.

Today was a challenge in terms of drinking, because my meeting was at a bar and I was the only person who wasn’t drinking, additionally I had a mega busy day and really just felt like a glass of wine to finish it off but the results I am seeing on the scale are too much for me to risk when I’m so close to goal!

no wine

Week 2 Day 2

Daily Challenge

No challenge today because it’s Sunday in the States, not that that should matter but oh well, Monday  here.

Weekly Focus 2

Each week’s rules are cumulative, so the “no junk” rule from Week 1 will apply until the end, as will each subsequent week’s rule.

Eat small, eat often. Eat every couple of hours while you’re awake and try not to eat anything for about three hours before you go to sleep. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each snack or meal balanced, something like a 30% protein, 40% carbohydrate, and 30% fat ratio. The three-hours-before-bed rule is important, especially for fats and carbohydrates. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat).

Cheat Meals:2
Weekly focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are exceptionally healthy. While you don’t want a diet based on nothing but carbs, making the right carb choices will maximize your body’s potential. Try to avoid white rice and flours. Read labels, and try to avoid ones that use the word “enriched,” because this means these products have been stripped of their natural nutrients, overprocessed, and then fortified with a few random nutrients.

Eat small, eat often is pretty much what I do, as much as I can within my daily routine. If I don’t it’s because of other commitments. As for the eating before bed thing, I’m also already doing this, although as you may know I do have protein before bed, and sometimes in bed. It works for me.

The cheat meals were also mentioned last week but I didn’t post them because I thought it was a one off. I don’t actually believe in cheat meals, especially when it comes to something like a limited time challenge where we were meant to be committed to making changes to our lifestyle so I definitely won’t be doing them. In terms of the carbs, as per my list on day one I don’t eat any of the ones Mandy has suggested to avoid, along with some of the things she does suggest such as rice and potatoes, so this weekly focus is going to be pretty easy to adhere to.

Meals today are pretty much, as per, except the nightmare Salmon! I forgot why I wasn’t eating it and didn’t add the calories until ‘after’ I had eaten all 415 of them! Ouchy. Then to top my day off I thought I’d swap out my almond milk with some rice milk for the a change, again didn’t check the calories until after and the rice milk is 3 x as much as the almond! About 100 calories over today. Bugger!

achieve your goals

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I think this saying is fantastic. Going to save it onto my desktop!

Week 2 Day 1

It’s Sunday again, the first week went very quickly, but then so has this whole year. Another loss (400gms) and I can only put it down to the no alcohol. Not much else has changed really. I’m still eating pretty much what I was before I started the challenge, I’m still not doing exercise, and drinking a little more water, but not enough to account for these losses.

Daily Challenge

To do our stats. I’ve decided not to measure until I reach my goal and start working out, and as I weigh everyday, rather than the once a week Mandy recommends, my weight loss stats are recorded each time. I have always weighed every day and don’t intend to stop at this point.

Intake today is going to be pretty standard

– Protein shake with prunes, it was fine, but I think I’d rather have them in my salad where I can taste them since I love them so much

– Chia pudding

– My Full Noise Salad

For dinner I’m going to have a clean pancakes since I haven’t had them for ages.

Have been going over some of my macros and I think that’s something I need to work on. Mostly fats because of the avocados in the salad, but also sugar and today carbs as well. Whilst I am staying within my calories I either need to adjust my macros or figure out what foods keep putting me over, with the exception of the avocado as that’s a bit of a treat. Need to try and limit them to half of one per day that I have them, and not include feta cheese into to the same salad. In fact once the last 30gms or so of Feta is gone, I think I’m going to try and go cheese-free for the rest of the challenge unless I can find one that has way lower calories (oxymoron).

pancakes