Health Diary Week 7: Food, Exercise and a Positive Mind

Who’s No Longer Obese?… Me! Yes, Me!

Image: Susanne Jutzeler suju-foto from Pixabay

Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates…

Weight, BMI and Fat Results

I think the title might have given away my results this week! I lost a whopping 2.8 lb. While this is fantastic news, it has to be said, I’ve still got a lot of work to do, as I’m still pre-obese with a BMI of 29.9[1]. Also, my fat percentage didn’t change, which was a little disappointing. However, I’m celebrating the positives here today…

My week 7 results

Food and Nutrition

So, 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…


Four of my breakfasts were fruit-based, I had cereal one day and skipped breakfast once as I wasn’t hungry. Here’s a wrong move (don’t do this!) – embarrassingly, on Saturday I had a very unhealthy breakfast of crisps leftover from the previous evening after a night out – thankfully this didn’t appear to damage my weight results, but probably attributed to no fat percentage drop:  

Freshly chopped fruit salad – I want some of this now!


Back to my better actions… lunches were three of My Typical Salads, a Quorn slices and salad sandwich, leftover curry, a restaurant meal and one skipped lunch. I was worried about lunching out on Saturday, as it’s easy to choose unhealthy options. I think I did well though – despite being tempted by high fat foods, I chose a tasty mushroom enchilada with green rice and side salad. I’ll admit I also had a sneaky cola – my ‘go to’ hangover drink (say no more!).

My mushroom enchilada from Wahaca


The meal I was most worried about calorie and saturated fat-wise was Friday’s dinner at the Mauritian restaurant Lakaz Maman, because I already knew what I was going to order.  I shared a starter of cauliflower poppers, an alternative to deep-fried chicken. For main, I chose the creole coconut milk-based curry with gato piment (deep-fried chilli cakes). It was all delicious – unfortunately I totally forgot to take pictures. Dinners at home included veg fajitas, shop-bought curry sides with brown rice, Shawarma Salad Kebab and chia-protein nuggets, baked beans and oven chips.

Left: Tuesday’s tarka dhal & Bombay potatoes with brown rice, poppadum & pickles. Right: Wednesday’s fajita veg (Monday’s leftovers) with avocado, salsa & brown rice.


I didn’t snack much this week and when I did, I chose healthier options – it wasn’t something I consciously tried to do but worked out well regardless. Snacks included hummus with pitta bread/rice crackers and mixed unsalted nuts. The great thing about nuts is that in appropriate portions they’re cholesterol-lowering[2] – so I portion them into a ramekin to avoid over-eating because they’re so moreish!:

How I portion out nuts into a ramekin.


My physical activity was over nine hours-worth, so I’m surprised my fat percentage didn’t decrease at all. I did two hours of circuit training, one and a half hours on the exercise bike and the rest through general walking about. However, without this much activity, I may not have lost as much (if any) weight.

A Positive Week

It’s been great having a positive week, especially with the Winter festivities and Christmas fast-approaching – I just need to try to stay on track despite temptations!…

Image: Mari Ana from Pixabay

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.

Week 8>>>
<<<Week 6


1. World Health Organisation: Regional Office for Europe, 2019. Body mass index – BMI [online]. Available from:
2. Heart UK, Ca. 2019. Ultimate cholesterol lowering plan. Step 3: The four UCLP© foods [online]. Available from:

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