Sugar in milk – I had no idea?

I was logging my breakfast in MyFitnessPal today, healthy plain porridge and could not understand why it said there was 9 grams of sugar in my porridge – turns out it was the 180ml of Semi-Skimmed Milk. Now I am trying to keep my sugar under 40g per day, that includes natural sugars – which under further investigation I realised lactose (sugar in milk) is a natural sugar. But when measuring sugar levels cows milk can really bump it up – so plan B is revert to unsweetened Almond Milk and I can not taste much difference!

More information on milk is here, which is an interesting read BBC Which milk is right for you.

I am still on my journey that started in January 2017, one thing I have realised is that there is no quick fix (or you regain your weight just as quickly), it is a slow long term journey combining fitness and a healthy balanced diet.

The bit that I have found hardest over the last almost 10 months is being organised with my food, and working a busy working mum doing a 40 hour week with a husband that works into the evening!

I built my running back up to 5k and then had a calf injury so had the summer off, in September I visited a Chiropractor and found my pelvis was out of alignment and this corrected my calf. I started running again and saw a Personal Trainer once a week on the 7th October I weighed 10 Stone 9 lbs, so have lost approximately 1 stone since Christmas but been pretty much stuck around this weight for a while.

Early September I started a free weights programme with my Personal Trainer and mixed in jogging as my cardio, though have had another set back as over stretched my lower back on the Swiss ball exercising at home (not part of my programme, just seemed like a good idea at the time) and could hardly walk for the pain. So though I started a 12 week programme with an aim to drop a stone, this is now looking unlikely due to injury. Luckily a couple more visits to the Chiropractor and I have healed over 2-3 weeks, now getting back with the programme, though it did take a knock to my motivation and was off programme for a couple of weeks, hence static weight!!

One thing I can say is this is not easy, I am now back on it with  TRX Suspension Workout, which I will aim to do 4 times a week and then also add my weekly PT session which is 30 minutes for the next 4 weeks, then I will up it to an hour.  I am lucky enough to have an Elliptical Trainer in my sitting room that I will use to top up my cardio – and I must add I am still stepping using my Fitbit.

Long term I want to lose another 2 Stone, bringing me to 8 Stone 9lbs and to have excellent Cardiovascular fitness and good strength. This is not a quick fix it will be slow, I am hoping through my ups and downs that I can reach this by my next summer holiday.

Short term I am aiming for another 10lbs to get me to 9 Stone 13lbs. I am exercising and eating a healthy balanced wholegrain diet, and keeping an eye on sugar consumption – with the odd day off to have a life!!

Now I am over my lower back injury, I am back on it planning my healthy meals and doing my exercise, I will try not to leave it so long before my next post!!

 

 

 

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Fit Bit Fit

My updates seem to have changed to monthly, due to being so busy. I have still been losing weight but it is a slow process as social life has been getting in the way, plus the odd Pimms or glass of Rose!!  I weigh today 11 July 2017, 10 Stone 7lbs, so a 4lb loss over the last month (maybe a stone was ambitious lol).  I am pleased as I have lost 15lbs since the new year and had a couple of months off during that time.

I am doing 10,000 steps a day and have been running to up the calorie burn, though suffering on and off from a sprained calf (this is because I was running 6 times a week, so have cut back to 4 times a week).  Together with upping my exercise I have been making sure on most days I do not go over an average of 1300 calories a day over a week.

I can now jog for 3 miles and the Fit Bit App says that my cardio vascular fitness level is very good scoring 37, so I am pleased with that achievement too!

I have a week to go until my months holiday in Europe, I am a UK size 12 and have treated myself to 3 new bikinis and some new shorts and tops.  I am doing one last push this week to lose a couple more pounds as my target was at least to get to 10 Stone 4 lbs before my holiday.

I am also taking my weighing scales on holiday with me to make sure I do not gain weight. In fact I am hoping with out the stress of work I will lose a few more pounds and come home at 9 Stone something, I will be keeping up my 10,000 steps+ a day as a minimum and am taking my sports kit.

Summary

I am a petite frame, 5ft 3 inches tall. My BMI is 26, so I am just in the overweight bracket. A healthy weight range for me according to the NHS guidelines is 7 Stone 6lbs – 10 Stone 2 lbs.  I think my ideal is 8 Stone 7-10lbs.

Starting weight: 11 Stone 8 lbs in 1.1.17   – Current weight: 10 Stone 7lbs [Target: 9 Stone]

Starting waist measurement: 37 Inches – Current waist: 33 Inches [Target: 28 Inches]

Starting chest measurement: 40 Inches – Current chest: 38 Inches [Target: 36 Inches]

Starting hips measurement: 42.5 Inches – Current hips: 41 Inches [Target: 38 Inches]

 

Move More, Lose More

Just a little update a month on from my last post and only 2lb down for May, so now weigh in at 10 Stone 11lb. But I have had a weeks holiday in this where I took time out and ate bad carbs. This is what makes it hard!!!!

On a positive note I have lost a grand total of 11lbs since the start of this journey, was hoping for a quicker loss as that is over 5 months, but I am going to keep going.

diet-1135819_1280The Fit Bit has definitely inspired me to move more and I started jogging 2 miles 4 times a week, well in intervals. I have just had to take a break for a week with a sprained calf, which is a slight set back, but am going to take it easy and did a slow jog yesterday with no pain.  I am still ensuring that I exceed 10,000 steps a day, but have found that they only way to lose the weight too is to restrict the calories to 1100 a day.

7 weeks to go until my summer holiday and still hopeful to lose another stone, unfortunately I have lots of social events over the next month that make it challenging. But just a 7lb loss now would put me into the healthy weight range for my height, so that should be within reach if I keep focused.

Anyway look out for my next post. I am currently getting moving using the Fitbit and measuring my calories on My Fitness Pal. Calories in and Calories out, its that simple!!!

Using a Fit Bit to lose weight

Ok, so March and April I gave up, I have gone through a difficult time at work and it has been hard to focus. This most certainly is not an easy journey, as life can get in the way.  I turned 45 in April and really need to get to an optimum weight and maintain before the aging hormones start kicking in even more.  The good news is I have not gained the weight I lost initially and have lost an extra 1lb.

For my birthday I got a Fit Bit HR Charge 2, this has given me a renewed push as the calorie counting was not working.  With all the stats from the Fit Bit it has given me a clear picture of why my weight loss halted.

I currently have to walk 12,000 steps a day to burn 2,200 calories, so to lose 2lbs a week I need to be in a 1,000 calorie deficit each day. This puts it in perspective, as it will take a fair bit of effort to achieve.  It means I can eat 1200 calories a day and have to put in extra work, to hit a 2lb a week weight loss target, which is now a necessity as my summer holiday is in 10 weeks, so I could potentially lose 20lbs, if I manage to keep it up.  If I have a night out or am invited to a BBQ I will need to make sure I move more to compensate, as weekends are the trickiest.

I am also trying to up my protein intake as it fills you up more, and  I am having a more balanced approach to Macro Nutrients (Carbs, Protein, Fat) as I often found my protein intake goes low when I am not planning what to eat.

I am 10 Stone 13lbs (9lbs lighter than when I started this blog), a comfortable size 14 (UK) and am 5ft 3inches. To be in a healthy BMI I need to be under 10 Stone 4lbs. So 9lbs loss gets me to healthy, which would be a good start.  My Fit Bit also monitors my heart rate and my cardio fitness level is good – very good, with an average resting heart rate of 65bpm.

My target weight for Saturday 15th July is 9 Stone 8lbs, I plan to continue walking a lot on  my holiday sight seeing so I should easily be able to continue as is manageable.  I used to be 8 Stone 7lbs prior to children, but I will need to build in some age adjustment to a being a healthy weight.

 

Weight loss plateau arrghhh?

Am I on a weight loss plateau, or have I just been too bad?

I have not lost any weight for 2 weeks, ok I have had social events to contend with and a very stressful time at work. But I don’t think my calorie average for the week is extreme – week one of no weight loss was 1434 a day and week two of no weight loss was 1311.  I guess one of the differences is I was craving carbs, which I believe is due to stress and I had a average of 145 grams of carbs a day in week one and then 206 grams a day in week two.  I did 86 minutes of exercise in week one and 70 minutes in week two. Anyway I am at a loss after analysing this and I just have to keep going. I have My Fitness Pal App set at 1200 calories a day, and am finding it very hard to intricately plan my macro nutrients, so gave up and I am just keeping an eye on calories and exercise going forwards.

I am now not feeling very optimistic about my 6 lb weight loss target for February as so far I have lost 1 lb!!!! So I am hoping for a jump start this week with a 2 lb loss, to at least hit 50% of my target.

It has become apparent that it seems to be easy to lose weight in month one and then stagnates. I don’t want to do an extreme calorie cut as that is also not sustainable so I think to target for any more than a 1 lb loss a week is potentially unrealistic, and maybe it will even be a 0.5 lb loss a week, which is depressing!!!

I go on holiday Skiing in a month today, so I am going to step it up a level for the next month and try and shake this plateau, and am going to attempt to do the Gillian Michaels 30 Day Shred, along side my calorie count aiming for an average of 1200 per day over a 7 day period.  I wanted to weigh 10 Stone 7 lbs by my holiday, with 4 weeks to go I need to lose 7 lbs – is this realistic – possibly not with this months track record but I can be ever hopeful.

WEIGHT LOSS TO DATE 26.FEB.17 FROM 2.JAN.17 = 8 lbs (in 7 weeks, lost in first 5 weeks).

I have also cleared my wardrobe and have a whole shelf of clothes that are too small for me, my challenge is to slim into them for July. But to fit most I need to lose another 1 Stone 7 lbs.

Anyway I will keep going and update you next week on my progress.

 

 

Do probiotics make a difference to weight loss?

As per one of my previous posts I have been taking Optibac every day probiotics since 14th January 2017. What difference have I noticed?

I can not say whether it has categorically contributed to my weight loss, as I am also looking at macro nutrients and calories, together with exercise in the last couple of weeks. But what I can say from day one (2-3 weeks before I started exercising), they definitely make your bowel movements more regular, I have also suffered from no acid reflux (though this could also be down to food choices).  If I was to bullet point what I feel the main differences are since I have been taking them it is:

  • regular bowel movements
  • no acid reflux
  • no bloating
  • more energy
  • I noticed last week a less severe cold urticara reaction when out running in the cold

I am going to keep going. I try to take it every morning with my organic Greek yoghurt containing prebiotics.

I will do another update on this next month. I have seen similar reviews on the Optibac website, so I think that they may well be helping.

I am not a nutritional expert this is just my experience.

It is ok to have the occasional day off plan!

Another 1 lb down this week, so I’m going steady and slow.  I am now 154 lbs (11 Stone), still not back at summer weight of 149 lbs, it seems to go on quicker than it comes off me!!

I have upped my exercise in the last couple of weeks and started my running programme so far so good, this week I have hit 146 minutes of exercise and the government recommended is 150 minutes per week, so I am pretty much on it.  Plus 60 minutes of the exercise was with my personal trainer which is high intensity circuits (My thighs are still aching today – 2 days later – no pain, no gain – I suppose!!).

I thought I would take a little picture as I have lost 8 lbs since 2nd January and I can feel a difference in my clothes, my size 14’s are now loose.  Sorry the pictures are on a slightly different zoom and I was not in my sports kit for the first time (wearing jeans). I have lost 2 inches off my waist, from 37 – 35 inch waist, the NHS says for women that you need to lose weight if your waist is more than 31.5 inches, and over 34 inches is high risk for diabetes etc, so I still have to lose 3.5 inches on my waist to be in the healthy range and 1 inch to get out of high risk range eeeek can that be!

This week I have had a average of: 60g Protein, 134g Carbs, 70g Fat each day, my calories averaged out over the week are 1345 per day.   It did go very wrong on 2 days as I had a work function one evening and SPA day with 3 course meal (basically a day off)!!!

But occasionally you can have a day off, can’t you?

I am still allowing myself a few more carbs at the weekend than in the week, so I can still join the family for a slice of homemade pizza and the odd treat.  I do believe the trick is to allow yourself an occasional treat or a day off (as long as it is not too often) or it is very difficult to keep going.  Right I am off for a short jog/walk, to burn off my day off 🙂 !!!!  Have a good week all.

My end of month treat to keep me inspired was a new pair of running leggings (wind proof as it is sooo cold at the moment) and the vest top I am modelling in my update picture!