Food Diary & Progress

Starting Point:  Height: 1.70m   Weight: 75Kg

 

 

WEEK 4     Weight: 74kg Aim for the week: NO REFINED FOODS CUT DOWN ON DAIRY CUT DOWN ON CAFFEINE INCLUDE MORE SUPER FOODS INCREASE EXERCISE LOOSE 1/2 KILO

FOOD INTAKE This week I have been around a lot of people of colds and all sorts of bugs and so I have been extra careful with my diet. I  have been eating lots of green vegetables and vitamin C rich foods such as berries, oranges, kiwis, etc.    As my skin has been rather dry too due to the cold, wind and central heating I have been eating a little more of the foods rich in fatty acids such as avocado, oily fish, nuts and olive oil.    I'm definately learning how my diet totally controls my digestive system and the condition of my skin, now I just have to learn how to eat smaller portions as its not what I'm eating but how much I'm eating that is stopping me from loosing the weight.

EXERCISE I have tried really hard to fit some exercise into my life this week. I have been for walks for a least 30 minutes most days and have been doing home exercises as I haven't had the time to go to classes.    My daily routine includes: 50 sit-ups 50 launges 50 squats 30 minutes of arm exercises with my dumbbells of 1.5 kilos.    This together with a brisk daily walk has certainly helped towards loosing another 1/2 kilo!

MY EXPERTS COMMENTS Deborah is worried I'm not getting the right protein in my diet so she's posting me ideas for protein intake, I'll be sharing that with you.

HOW DO I FEEL I might have only lost 1 kilo in 4 weeks but I managed to completely sort out my digestive system, improve the condition of my skin and feel much more energised, I'm happy!

 

WEEK 3     Weight: 74.5kg Aim for the week: NO REFINED FOODS CUT DOWN ON DAIRY CUT DOWN ON CAFFEINE INCLUDE MORE SUPER FOOD BROCOLLI INCREASE EXERCISE LOOSE 1/2 KILO

FOOD INTAKE Again, this has been a difficult week as I'm not being organised with my shopping, I've realised that if you don't stock up on the right foods you end up eating the wrong ones.   My digestive system hasn't been so good in years, giving up refined foods has done such a big difference.

EXERCISE I'm totally ashamed to admit that I haven't done much on this front. Between being totally busy with work and the cold its just been left to yet another day! I have to try harder and make time for it.

MY EXPERTS COMMENTS I haven't dared asking any of them... out of embarassement!!!

HOW DO I FEEL I feel the time is running up so quickly and I have only lost 1/2 a kilo! I'm not feeling very proud of myself!

WEEK 2 WEIGHT: 75 Kg Aim for the week: NO REFINED FOODS CUTDOWN ON DAIRYCUT DOWN ONCAFFEINE  INCLUDE MORE SUPER FOOD BROCOLLI INCREASE EXERCISE LOOSE 1/2 KILO

FOOD INTAKE After a year of not eating meat, I have decided to start eating organic chicken once or twice per week. I cannot digest pulses and find it difficult to have enough protein unless I eat fish or soya foods everyday. My conscience is a little at war but I must say that nutrition wise I feel better.   Amazingly my digestive system seams to be working so much better now that I have managed to eliminate nearly all refined foods.   I have been out quite a few times and its only then that its difficult, when the bread arrives at the table and I'm really hungry!!!

EXERCISE Started doing home exercises with my new dumbbells that I got for Christmas. The muscles on my upper arms are really hurting so something must be working.    Have been walking everywhere, around an hour per day, even in the cold and snow... so proud of myself!

MY EXPERTS COMMENTS Deborah is encouraging me to reduce the sugar intake in my diet and she highlighted the fact that I'm choosing fruits high in sugar such as dried figs and bananas, so I'm switching those with apples and summer fruits.

HOW DO I FEEL I feel good and also happy I have given myself over 4 months to get myself into shape, its not going to be easy, especially as I want to change my food, exersice and health outlook for life not just for my 40th birthday

WEEK1 WEIGHT: 75 Kg Aim for the week: No intake of: refined foods Reduce: saturated, caffeine, alcohol, dairy. Increase: Fresh fruit and vegetables, fibre. Start exercising.

FOOD INTAKE I nearly managed to cut out all refined foods, had white bread only once.    Have really enjoyed the soya milk instead of cow's milk.    Cutting down on coffee is hard, I used to drink 3 to 4 coffees a day and now only 2.

EXERCISE Haven't started yet.

MY EXPERTS COMMENTS None yet... I'm scared as to what they might have to say. Deborah is looking at my diet next weekend.

HOW DO I FEEL I nearly managed to achieve the goals I’ve set myself for this week. Lets say what Deborah has to say. I have let myself down with the lack of exercise so I hope to do better next week.