I Lost Control!
Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates and some positive smile-provoking experiences…
Weight, BMI and Fat Results
…I was so pleased with last week’s positive results that I got a bit lax. Consequently, I was dreading the weigh in, because I suspected it might not be good – I was right – everything increased! Thankfully, my fat percentage only rose 0.1%, despite my weight increasing 1.4 lbs. I’m annoyed with myself, as I kind of knew what I was doing wrong while I was doing it:
Food and Nutrition
So, what went wrong?… Let’s have a look at what food was on my plate, the healthy and not so healthy choices and identify any tweaks I could make to improve my nutrition…
Firstly, my roast dinner portions were too big! The thing is I love home-made roast dinners and we don’t have them often, usually just a few times a year. As we had guests, I managed to eat three roasts this week and I completely lost control of my portion sizes – I went back for seconds and then thirds even though I knew I was being greedy and felt uncomfortably full afterwards. Mindful eating went completely out of the window!:
Saturated Fat Intake:
My other issue was saturated fat intake. I ate several foods containing coconut oil: Thai green curry, cheesy bake (twice), nachos with melted cheese and half a chocolate pudding pot… Now, just before I continue, I want to tell you I chose to leave half the pudding, because I decided I didn’t really fancy it – quite an achievement for this chocolate monster!… What’s the problem with coconut oil? – well, it 86.5% saturated fat[1, 2] – that’s loads! So, I ‘got my nerd on’ and compared this with other oils/fats and created a graph – you’ll see coconut oil had the most saturated fat by far – I wish it wasn’t so tasty!:
Thankfully, I maintained a good level of physical activity (eight hours), otherwise I think the results could have been far worse. My exercise classes included two hours circuit training (sadly still no boxing pad work due to an ongoing wrist injury) and one hour of Clubbercise silent disco (dancing with glow sticks – good fun). The rest of my physical activity was on my exercise bike and general walking around:
Positive Thinking: What Made Watson Smile
To finish on a high – there was a nice surprise this week… despite the lack of weight/fat loss, my calves have become smaller, as demonstrated by almost being able to zip-up my boots. So, there’s clearly been some progress despite what the scales are telling me. In Week 8 I’ll be updating if there’s any changes to my measurements, including waist and hips!:
Learning from Mistakes:
Although, the scales showed a backwards step, I can change the scenario to a positive one by learning from my mistakes and taking action to move forward again. So, please stick with me and let’s see what next week brings…
1. Finglas, P. M., Roe, M. A., Pinchen, H. M., Berry, R., Church, S. M., Dodhia, S. K., Farron-Wilson, m. and Swan, G., 2015. McCance and Widowson’s the composition of foods, 7th summary edition. Cambridge: Royal Society of Chemistry.
2. Gov.UK, 2019. Guidance Composition of foods integrated dataset (CoFID): McCance and Widdowson’s ‘composition of foods integrated dataset’ on the nutrient content of the UK food supply. Available from: www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid.
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