Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates and some positive smile-provoking experiences…
…I’ve approached this week differently compared to previous ones, because I’m weighing myself every day for four weeks. I’m not keen on daily weighing, but I’m doing a self-experiment following a debate that I need to settle with a friend (more details after the experiment is completed).
Weight, BMI and Fat Results
So, after last week’s behaviour, I felt I should ‘up my game’ – it paid off. I’ll admit it was helped by daily weight tracking, because I adapted my behaviour accordingly (that’s not what my experiment is about). For the third time since I started, I’m out of the obese category and at my lowest weight so far. In total, I’ve lost just over half a stone (3.3 kg) and my fat has reduced by 3% – yippee! I know it’s slow progress, but as I’ve said before, I’m in for the long haul – no quick fixes – it must be sustainable:
Food and Nutrition
What did I do right? I decided to compare my behaviour to last week’s. Naturally, I got my nerd on again – I produced a comparison table, highlighting the potential pitfalls (saturated fat or sugars) – you’ll notice there’s more pink highlights in Week 14 compared to this week:
Breakfast and Lunch:
My dinners contained less saturated fat compared to last week – none of that coconut-based cheese or fried foods. And this week I didn’t eat out at all – I chose not to when we went for post-circuits coffee (go me!). I had chips once, same as last week, but instead of deep-fried, they were oven baked – much healthier! Mostly I had pasta or rice-based meals with vegetables or salad. My favourite meals were tofu, veg and rice noodles stir fry and the Shawarma and salad wraps:
There was a massive snacking difference between the two weeks. I mainly returned to Raw Chocolate Co goji berries to satisfy cravings instead of the now depleted Christmas chocolate stash. Although, the gojis are red traffic-lighted for fat, saturated fat, sugars and salt, only a few of them are needed to satiate the chocolate craving. Also, I must have consumed a load of calories last week at the ‘Girls’ night in’ with my snack binge!
I completed nearly two hours more physical activity (via exercise biking) compared to last week – I rarely watch TV, but the 6 Nations Rugby started, so I’m watching it whilst cycling instead of just sitting. I had a couple of good walks, incorporating a visit to friends for a cuppa. And, in circuits one of the ladies poked me in the belly and said ‘Oooo you’re losing it there!’ and at the other session, another suggested I ditch the scales as my shape was clearly changing even if my weight wasn’t shifting – this was encouraging:
A Positive Week
It’s been a positive week and I’m ‘proper pleased’ with myself. I hope you’re able to join me next week for my measurements review and an update photo of the blue dress from Week 0: The Starting Point.
I hope you enjoyed this week’s ‘What’s on Watson’s Plate’. Please feel free to follow my bite-sized updates on Instagram or Facebook. See you next Wednesday for another catch up. Have a great week all…
1. British Nutrition Foundation, 2018. Helping you eat well: Looking at labels. Available from: www.nutrition.org.uk/healthyliving/helpingyoueatwell/324-labels.html?start=3.
2. Drinkaware, 2019. Health facts of alcohol [online]. Available from: www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/.
3. Department of Health England, Llywodraeth Cymru Welsh Government, Department of Health Northern Ireland and Scottish Government, 2016. UK Chief Medical Officers’ Low Risk Drinking Guidelines 2016 [online]. Available from: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/545937/UK_CMOs__report.pdf.
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