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.

Advertisements

Spiced Beef With Veg Recipe

One of my Mum’s recipes that she was given in the early seventies, still a family favourite! This is great for using up left over roast beef.

Serves 5, 4 oz of meat per person.

Ingredients

566 grams (20 oz) Roasted Beef sliced.

1 tbsp Worcester Sauce

2 tbsp Tomato Ketchup

4 tbsp oil (vegetable or olive)

2 tsp English mustard

1 tsp Sugar

Instructions

Blend all the ingredients (not the beef!) in a bowl.  Lay the sliced beef out on baking trays and cover with the mix.  Leave it to marinate for 30 minutes.

Bung it in the oven at 425 degrees F and cook until it’s sizzling and hot.

Serve with new potatoes and veg (cabbage, carrot etc).

Yummy!!!

The Diet

img_1969

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…