Weight Loss Update: Week One

In this post I will detail my progress daily, but my next updates probably won’t include daily updates, more of a general update. I started on the NHS 12 week plan on  Saturday, December 28th, weighing 11st1.
 
Today is day seven and I now weigh 10st7. I’m quite surprised by my weight loss because I’ve been eating well and I feel full, not hungry. 
 
But…
 
I have made a number of changes that I genuinly believe has helped. The first change is not eating after 7pm and the second change is only eating when I am genuinly hungry. 
 
My willpower is still as strong as it was when I started seven days ago and now I think it’s made me even more determined to lose weight and get to my goal of 9st7.
 
After buying healthier foods and food containing more fibre, I think I’ve done well to include more fibre in my diet. I’m also more aware of what I’m eating. I’m counting calories and ensuring that I don’t exceed 1,400 calories a day.
 
The biggest change for me is learning to recognise when I’m hungry and when I’m not. Before my diet, even if I wasn’t hungry I would still eat.
 
I read one of Paul McKenna’s tips on the daily mail recently and it really helped:
 
Each time you are about to eat something, ask yourself, “Am I physically hungry… or do I want to eat for some other reason?”
 
I’ve also changed when I eat. The time in which I used to eat the most was in the evenings after our girls had gone to bed. I’ve now adopted a new rule which I apply to myself and that is not to eat after 7pm.
 
I’m also trying to drink at least 1.2 litres of water a day and trying to eat my 5-a-day.
 
Before I go into my daily menu for week one, I just wanted to say as well that I downloaded the My Fitness Pal app onto my iPhone as it helps you to count calories. My aim is to consume no more than 1,400 calories a day.
 
Day One
 
Breakfast: 2 slices of toast with butter (white bread as we hadn’t been shopping yet!)
Lunch: Smoked salmon slices with seafood sauce and salad
Dinner: Gammon ham with half a tin of baked beans and steamed vegetables
Snacks: Apple, red seedless grapes, two rice cakes, light yoghurt
 
Total calories consumed: 853
 
Day 2
 
Breakfast: 2 weetabix with semi-skimmed milk
Lunch: Homemade ham salad with dressing
Dinner: Fish and chips
Snacks: Apple, rice cake, yogurt, 2 pears
 
Total calories consumed: 1,574
 
The fish and chips brought me over my calorie allowance
 
Day 3
 
Breakfast: 2 weetabix with semi-skimmed milk
Lunch: Homemade ham salad sandwich in brown bread
Dinner: Sweet chilli chicken breast slices with chips
Snacks: Apple, 2 yogurts, rice cake
 
Total calories consumed: 1,155
 
Day 4
 
Breakfast: 2 slices of wholemeal toast with butter
Lunch: Homemade ham salad sandwich
Dinner:
Snacks: Rice cake, apple,
 
Total calories consumed:
 
Day 5
 
Today is my birthday so we went up my dad’s in the afternoon and he laid on some food for us, hence the birthday cake as one of my snacks!
 
Breakfast: 2 weetabix with semi-skimmed milk
Lunch: Baked beans on wholemeal toast
Dinner: Cheese and bacon quiche, pitted green olives, salad, camembert cheese
Snacks: Apple, pomegranate seeds, birthday cake
 
Total calories consumed: 1,387
 
Day 6
 
Breakfast: 2 slices of wholemeal toast with butter
Lunch: Homemade ham salad sandwich
Dinner: Baked jacket potato with cheese and beans
Snacks: Apple, yogurt, birthday cake
 
Total calories consumed: 1,086
 
So there we have it! Week one is over and I now move into week two which sees me commit myself to a minimum of 150 minutes of exercise a week as well as continuing with my healthy eating habits.
 
I’ve downloaded the Couch to 5k app onto my phone so will be using this going forward. My aim is to exercise for 30 minutes a day over 5 days a week. I’ll fit this in during our girls lunchtime nap.
 
I’ll keep you updated!

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