Week 13 Self Weekly Weigh-in

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I am relived it’s not a gain this week. My food intake has not reduced, it needs to.

Thank you The Joined Up Networker (Heather Townsend) for you wise words on weight loss. As you said it is not a straight road to weight loss. Your point about food diary is excellent. I will do this from this week. I will also note in the diary whether I eat when I am hungry. I could be eating due to boredom and/or emotional eating. Mind you, I just love food!

I have been thinking about joining Lighter Life (LL). It is a Very Low Calorie Diet. I have done it before. I lost 2 stones. It is so hard! Basically no food, it is just soup, shakes and bars they provide.

It did not take me long to put weight back on after LL. Not to let real food enter my mouth for 2 months, then when I got off it – it was food, glories food!

I will stick to learning about myself and making permanent changes. This can achieved over a period of time. I will get there. Quick fixes just do not work.

Cycling this week was tough. It was so cold! My feet were freezing even after wearing two pairs of socks.

I do need to get into the habit of going to the gym. This is to reduce the risk of osteoporosis

Does anyone know a good simple iphone food diary app? All I want to do is record what I am eating, time and my emotional state at when I consume food. I am not looking for calorie counter.

Weight Loss Data:

This week’s result:                                      No change

Total Weight loss to date:                           12 lbs

This week’s Weight:                                    12 stones and 13 lbs

Cycled to work:                                            40 miles (5 days x 8 miles per day)

Resistance training:                                    1 time this week

Target Weight:                                             10 stones (My height is 5' 5") 

BMI this week:                                              32.11 (Target 29.34)

Target Date to Reach Ideal Weight :          Sunday 17 November 2013

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Well done

It looks like you have stopped the weight gain - and if I making the right assumption, started to get to the roots of your hurdles to achieving the weight loss.

If I may suggest that you avoid the Lighter Life diet. After all, you are wanting to permanently lose weight, rather than yo-yo (as you did previously). I have found personally that the key to long term weight loss is very simple - find new habits of eating and exercise that you enjoy and can stick too. 

How about using Evernote to record your food diary? That's what I used when I needed to do a food diary for the dietician. 

Good luck with the food diary! It will be interesting to see what you learn from it. 

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Forgot to say...

thank you for your kind words in your blog.

PS you don't need to go to the gym to reduce the risk of osteoporosis. (My mother has osteoporosis of the spine, and being a dairy intolerant coeliac I have manage my own personal risk to this debilitating) Regular weight-bearing exercise, such as the cycling you are doing every day will help massively. Just add in some core work, such as crunches, sit-ups, pilates to your routine when you are at home. 

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24th Feb 2013 14:16

Evernote

Thanks Heather for your support and encouragement. It really helps. 

Evernote is a great idea.  I will use this now. 

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24th Feb 2013 18:53

My fitness pal - I have used this app to record food, you can also record the excercise you do which then offsets some of the calories. Can get a bit addictive though!

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24th Feb 2013 20:57

I have a plan I wrote

I looked into all of the different books and plans out there a couple of years ago. ​There was so much info out there I made one myself. It is based around mainly eating things from the ground (or cow) and snacking on good stuff inbetween meals. I always felt full and after a week didn't want  go near anything that was processed. I lost 1-3 pounds a week and didn't feel like i was missing out on anything. I've never been one for starving myself as it obviously doesn't work and you don't have to stick rigidly to the plan to see results.

If you like i can send you a couple of weeks worth (on a trusty low fat spreadsheet of course) and see how you get on with it. let me know.

 

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24th Feb 2013 21:14

Pottedbeef

Hi Pottedbeef

Thanks for your response and your spreadsheet offer. 

I will ask for these if I do not progress over the next few weeks .

Really good of you to ask. 

 

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24th Feb 2013 21:45

for god sake keep warm

its feckin freezing as Mrs Brown might say ...

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By Old Greying Accountant
25th Feb 2013 08:56

Snap

I too had no change this week, keep heating low and move round more to keep warm, it burns more calories :o)

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25th Feb 2013 11:15

Water

Try increasing your water intake. We often confuse hunger and dehydration. Before you snack drink a glass of water, wait 20 mins if you are still hungry then eat. A nutrition expert (he acheives amazing results through cutting out processed food and dairy along with regular exercise) recommends that you your daily water intake should be one litre for every 50lb of body weight and remove all other beverages.

It takes a couple days to get over the caffine withdrawals... but does stop the need to snack and you feel fuller for longer.

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By Old Greying Accountant
25th Feb 2013 11:26

So ...

... an 18 stone man should be drinking over a gallon of water a day?

I'm sorry but I don't succumb to this rationale.

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25th Feb 2013 15:09

I agree it sounds extreme

I have to say I dont follow everything this guy recommends to the letter but I think it is important to remember that our bodies are 60% water. The more you weigh the more you should drink. By my calculation an 18 stone man should drink 4.5 litres, Im 9 stone and drink 3 litres a day. I now crave water more than any other drink. Water intake is a much debated issue, but on the whole most people dont drink enough water (without the presence of tea, coffee etc).

A man following his diet (not just the water intake) and excercise programme (which I admit is very intense at 30mins a day, 7 days a week) lost 3 stone in 35days. It is worth noting that this person did have a considerable amount to loose. The majority of people keep the weight off as their eating and drinking habits change in a way which is sustainable.

 

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By Old Greying Accountant
25th Feb 2013 17:00

Personally I think ..

... you need to balance things, if you are doing 30 minutes of extreme excercise a day of course you will need to drink to replace fluid lost, if you are not doing the excercise drinking that amount of water could do more harm than good.

People with weight problems generally are not eating because they are hungry, it is more comfort or boredom. Also, eating the wrong foods will not appease hunger because you are not giving the body the things it is sending the signals for, so it keeps sending them whilst you stuff your face with things it doesn't want which then put increased strain on your organs in dealing with the junk.

I can tell when I am thirtsy and when I am hungry, but the general modern consensus seems to be that tea and coffee are acceptable as part of your fluid intake, and actually, especially tea, offer other benefits to health not available in pure water - they certainly have equal re-hydration qualities.

Personally I find tea far more restorative (more quickly and for longer) than water after a couple of hours hard digging the garden

This is an example of comtemporary thinking

I also think losing so much so quickly is not good, and intense activity at a very high weight should not be attempted without medical advice.

Overall though, cut the crap out your diet and learn to "listen" to your body - we need to find our own balance, and a one cap fits all mentality to evangalistic diet regimes is not healthy.

 

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sound advice

Old Greying Accountant wrote:

... you need to balance things, if you are doing 30 minutes of extreme excercise a day of course you will need to drink to replace fluid lost, if you are not doing the excercise drinking that amount of water could do more harm than good.

People with weight problems generally are not eating because they are hungry, it is more comfort or boredom. Also, eating the wrong foods will not appease hunger because you are not giving the body the things it is sending the signals for, so it keeps sending them whilst you stuff your face with things it doesn't want which then put increased strain on your organs in dealing with the junk.

I can tell when I am thirtsy and when I am hungry, but the general modern consensus seems to be that tea and coffee are acceptable as part of your fluid intake, and actually, especially tea, offer other benefits to health not available in pure water - they certainly have equal re-hydration qualities.

Personally I find tea far more restorative (more quickly and for longer) than water after a couple of hours hard digging the garden

This is an example of comtemporary thinking

I also think losing so much so quickly is not good, and intense activity at a very high weight should not be attempted without medical advice.

Overall though, cut the crap out your diet and learn to "listen" to your body - we need to find our own balance, and a one cap fits all mentality to evangalistic diet regimes is not healthy.

spot on. excellent advice. It's all about finding your own balance & there is never a one size fits all solution.

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By Old Greying Accountant
26th Feb 2013 11:31

Also ...

... I worry about water.

Tap water has all sorts of chemicals in it, and some areas very high levels of flouride.

Bottled water could have been stored for months and have all sorts of bad bacteria in it!

At least with tea and coffee it has been boiled and should be safer.

 

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By Old Greying Accountant
27th Feb 2013 15:05

Interesting article ...

... in yesterdays daily mail.

Mainstream thinking is moving towards 3 minutes absolue flat out until you almost blackout exercise per week, generall advised is gentle 3 minutes warm up on exercise bike, belt it for 30 seconds and then 3 minutes warming down, every day.

Their guy tried a month of that, and a month of the NHS recommended weekly workout times. He found it much more enjoyable on the intense interval method, and felt much more likely to be able to adhere to it.

Scientist around the world are pretty much in consensus that this is the best way to excercise, they are now trying to find out why!

 

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