Not A Diet – Update

It has now been more than five months since my “revelation” about my weight and my decision to do something about it.  Back in June I mentioned that I was 17 stone 13 pounds when I started.  I am happy to report that as of now I am 15 stone 3 pounds.  That’s 213 pounds or 96.6 kilos.

I still have some way to go, I have modified my target from 14 stone (196lb) to about 12.5 stone (175lb) which will still take me some time, but I am up for it.

The change of diet has worked quite well.  I have settled into a porridge pot for breakfast, the apple & blueberry and strawberry, raspberry & cranberry having settled in as the preference from the sweet cinnamon when I started.  Lunch normally consists of a mug shot (sweet ‘n sour or sweet ‘n’ smoky BBQ noodles for preference) with two or three dark rye Ryvita and Belvita biscuits.

Dinner is often a healthy home made affair which my lovely wife cooks from recipes she is finding all over the web, but primarily at allrecipes.

Calorie count most days struggles to meet 1,200 units but this is easily supplemented by a bit (50 grams ish) of the beautiful New Forest Rum and Raisin ice cream.

I paid a visit to the doctor a couple of weeks ago for spirometry and the practice nurse confirmed that I do have mild asthma, aggravated by exercise.  This would explain why I couldn’t breathe when starting the Couch to 5K a few months ago.  I have an appointment with the Asthma nurse in January so, with a bit of luck I should be able to deal with any issues when running and can start that again, along with some sessions at the gym.

Wish me luck!

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The Diet

I want to say right here, right now that I am not on a diet. I have never been on a diet and never will be on a diet.

Say a word too many times and it loses all meaning. Tartlet anyone?

So, how am I losing the weight that I gained to get me to 28 stone? I had a complete change of diet. A diet is what you eat, not what you don’t.

Breakfast is usually a porridge pot or Muesli, somewhere around 200 calories. Lunch will be salad or if I am at work a mugshot with a couple of ryvita, combined with a couple of Belvita breakfast biscuits. Around 300 calories for that lot.

Dinner is then a normal evening meal, but, instead of a jar of curry mix poured over chicken it will be something made from scratch. Depending on mood his will be anywhere from 185 to 600 calories.

It is well documented that an adult male intake should be no more than 2,500 calories. Some days I am struggling to make 1200, the absolute minimum required to survive.

If you a trying to lose weight do NOT “go on a diet”. Change the diet you already have.

One of the biggest motivators for me has been to log everything I eat on MyFitnessPal. It will total my calories, take account of excercise I do (via my iPhone of Apple Watch) and will tell me when I am approaching limits for sodium, carbs, fat etc.

If you choose to use the app, go for it, but bear this in mind: for the first week make no changes to your diet, just get used to logging. Then look at where you can save a few calories. Instant Coffee with one sugar is 97 calories. Three coffees and a belvita biscuit is not a good breakfast! Perhaps if you need the coffee you can drop the mid afternoon choccy bar and substitute it with a piece of fruit or a measured quantity of nuts…

Oh, and eat breakfast. Every single day.

What The Hell Happened to August?

It seemed to go so fast!  I had three weeks away from work on vacation, a bank holiday and boom, it was done!

I found a total of 164 Geocaches (120 in North Wales), bought a boat – a Piranha Inazone 230, had a birthday – happens the same time every bloody year, and loads of other stuff not worth mentioning.

I am back to a normal routine now, weight is still shedding (due to weigh in tomorrow), exercise plans (but not actual exercise) are coming along and work drags as much as usual.

Here’s the exercise plan and goals:

  1. Weight loss will continue.
  2. Join the gym at work.
  3. Do the Couch to 5k challenge.  Over 9 weeks follow a set plan to run five kilometres.  I starts with interval training – run 90 seconds, walk 90 seconds – and ends with running 5k without walking.
  4. On the “rest day” for C25K head into the gym and do weight/rowing/cardio.
  5. Once I can run 5k, take part in a number of parkrun events.
  6. Work to bring the 5k time down under 30 minutes.
  7. Complete the bridge to 10k.
  8. Train for a half marathon.
  9. Run a half marathon.
  10. Run a marathon.
  11. Die happy.

I have no set timeline to complete this, it’s ongoing.  I first (I think) need to go back to the doctor about a persistent cough.  8 weeks in, I am now concerned it’s not a viral chest infection, but is asthma.  If it is, I will work round it.

I will write part 4 of the Writing Prompt, I started (Part 1 is here), I know where I want the story to go and am desperate to get it finished.  Any constructive criticism is gratefully received.

MyFitnessPal – A demanding Taskmaster!

I love My Fitness Pal, it’s a great way to track my calories for each day along with tracking sodium, carbs, fat, sugar etc. I only have the free version but it is doing what I want it to.

This makes me giggle though:


Well, I have a bit of a problem with logging my snacks. It’s an obvious problem. I haven’t had any snacks! Nothing, nada, zip.

I am not doing very well today actually, I have eaten very little, porridge for breakfast and a cuppa soup and three Riveta for lunch.  Calorie count is low:


MFP is very good at warning me (when I complete the day’s diary I should be consuming at least 1200, preferably 1400 calories per day. Unless I have Chinese food for dinner then I am gonna be very short for the day (and rather hungry).

Now, how far is it to the Chinese Takeaway and will it count as excercise if I “power” walk instead of drive…

The Diet

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I mounted the scales in the bathroom, clad in nothing more than boxer shorts and socks – they were clean on – to see if I was maintaining my svelte 17 stone.

Knowing that I should really put down the fork, leave the chocolate in the fridge and refrain from the Fizz Whizz and Wham bars that mysteriously appear in the office every week, I was fairly over-optimistic of my weight.  I was prepared for a couple of extra pounds.

Thirteen.  Yes, thirteen extra pounds.  One more pound and the seven would become eight. Depression set in somewhat rapidly followed by a desire to “do something about it”.

img_1970What does any good nerd do?  Yep, turn to tech and download an app to assist with (at least) tracking what I eat.  So, that’s what I did.  MyFitnessPal came to my rescue and after after thirty minutes or so of figuring out what I was supposed to do I started tracking.  I stopped the chocolate (normally three or four bars a day), the crisps (at least one pack a day), the fizzy drinks (at least one can a day, the extra snacks and everything.

So far I am achieving the daily limit that I have set.  The application works out what your calorie count should be dependent on what you have set.  I told it I want to lose 1.5 pounds per week.

That (as you can see on the right) gives me a daily limit of 2,100 calories.  Thankfully it takes into account exercise too, read from either my iPhone or Holly my Apple Watch.

Yesterday I went to “complete your diary” and it actually told me that I hadn’t eaten enough.  I had only consumed about 1,100 calories of food.  The app recommended that I have a minimum of 1,200 to 1,500 calories per day. So, even after half a Hawaiian pizza and salad, I had half a pack of these boys:82850_Caramac-Giant-Buttons-resized

Here’s to next week’s weigh in, hopefully I will see a reasonable drop from 17 stone 13 pounds*!

 

*that’s 251lb for those of an imperial bent…