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.

 

Homemade Pizza is the best!

OMG this is to die for. Sooooo yummy if you fancy a carb treat.

I am lucky and have a bread maker so popped the pizza base ingredients in and hey presto 45 minutes later ‘Pizza Dough’.  I used organic strong bread flour, yeast, salt, olive oil and water, then topped of with tomato puree, a large mushroom and Mozerella cheese for Pizza.

Half a pizza is only 382 Calories with approx. 17.5g of Protein and 55g Carb.  With a green salad on the side a pretty healthy scrummy meal.

 

Do you lose weight if you eat more protein?

This week I have been discussing with colleagues at work who are training for a body building Expo about how much protein should I be eating, and does it make a difference with weight loss?

I was recommended that as a female with a sedentary job I should eat 0.5 grams of protein per pound that I weigh each day, so I am 155 lbs this equates to a requirement of 77 grams of protein a day.

I am going to try this this week, I have set my macro nutrients in My Fitness Pal at:

  • 75 grams of Protien 25%
  • 105 grams of Carbohydrates 35%
  • 53 grams of Fat 40%

The percentage bit is what I may need to play around with as my fat intake is quite high, though I must add I have been eating lots of healthy fats and only butter and no marg.

I have logged everything I ate in the few weeks in My Fitness Pal and these are the Marco nutrients averaged for each week commencing:

Week 1: Saturday 7 January 2017 = 56 g Protein, 106g Carbs, 77g Fat, Av daily calories 1375
Weight loss 3lbs  Exercise 60 mins

Week 2: Saturday 14 January 2017 = 42g Protein, 131g Carbs, 55g Fat, Av daily calories 1176
Weight loss 1lb  Exercise 60 mins

Week 3: Saturday 21 January 2017 = 40 g Protein, 124g Carbs,  59g Fat, Av daily calories 1300
Weight loss 0lb Exercise 20 mins

Week 4: Saturday 28 January 2017 = 41 g Protein, 124g Carbs,  63g Fat, Av daily calories 1223
Weight loss 1lb Exercise 48 mins

I know I am getting a bit nerdy but trying to understand what works for me to lose weight as I think it is a personal thing. But interestingly I lost the most weight 3lbs in week 1 (I had lost 2lbs in the 3 days before that, which I have not recorded here). What is odd about this is does it prove that cutting calories does not necessarily work as this is the week that I ate the most calories, but had the highest protein and fat intake but lower carbs?

‘Food for thought’ as they say, I am going to set my macro nutrients as the settings I laid out above for this week and see what happens. It is my own little scientific experiment. (Please note I am not a professional at this I am just trying to work out what works for me).

The power of the Chia Seed

These seeds really pchiaack a punch according to Authority Nutrition (using an evidence based approach to research).

They are full of nutrients, loaded with antioxidants and high in fibre and protein.

They are also high in Omega 3 fatty acids.

Chia Seeds could help regulate your blood sugars and enhance exercise performance.

Termed as a Superfood I think I will stick with them for the moment and see what happens. I sprinkle them on my breakfast every morning.