So, today, I was like noooooo, I don’t want to get out of bed and although there is things I could improve food wise from yesterday, I think I am used to a lot more fat and sugar which I know is bad, oh and carbs, as I am a bagel fiend! So, did feel very sluggish today and didn’t want to get out of bed but I persevered.
I know that this will just be a few days, maybe a week of this so I am hoping this passes quickly as I feel really hungry this morning but no, I told myself off and said, ‘you are sticking to the plan!’
Now let’s go hunt some protein for today! Tuna, I think is calling me!
So, I am pretty proud of myself, I stuck to my calories and had my three meals and three snacks today. I will admit, my stomach is not used to being as empty even though I think I ate quite a bit over the day but it was healthy. I think I am so used to eating way above my portion sizes that you forget what size portions should actually be.
Breakfast – Porridge with Honey and a Clementine
Hansi thoughts – ‘It doesn’t taste the same with water as it does with milk’
So, Ready brek with water – Yes, water! That may be common for lots of people but not for me! I am used to milk and a portion size that I have to admit, I wouldn’t usually measure and would be probably 3 times the size of the following. picture….
30g Ready Brek with 1 teaspoon of Pine and Fir Honey made with 160mls of water and a Super Sweet Clementine that made my mouth literally retch but I persisted, no way I wasn’t getting it down me. My taste buds will get better as will my waist-line. Pure determination – no giving up at the first hurdle! Plus, I didn’t have my morning tea and had water instead! That’s a huge thing! I love my Tea being British and all!
Morning Snack – Plum Tomatoes, Cheese Triangles, Salami and Red Grapes
Hansi’s Thoughts – ‘If you can’t stand tomatoes without something on, either wrap them in salami or cover them in cheese from the triangles! Problem solved!’
75g Plum Tomatoes, 2 Light Cheese Triangles, 3 Slices of Salami and 54g Red Grapes. 1 1/2 of my five a day. Definitely filled a hungry spot by this time but had to add a cuppa in as was having tea withdrawals as I usually have one as soon as I get up! The nutritional for morning snack below includes my milk. (It was full fat though – I don’t like things being too processed so that is my excuse – could have been worse and been Jersey Milk though which is just lush!)
Lunch – Cheese and Coleslaw Sandwich, Hummus Crisps and a Kiwi Fruit
2 Small Pieces of Seeded Bread, 1 Leerdammer Cheese Slice and 50g of Reduced Fat Coleslaw in a sandwich accompanied by a Eat Real pack of Sour Cream and Chives Hummus Chips and a Kiwi Fruit which I found really sour but persevered! I also had a drink of water with every meal to ensure that I was getting my 2 Litres or more (especially as I am water depleted!) I also had a cuppa, I am going to try and stick to 3 cups of tea a day opposed to my usual 8 or so cups!
Evening Meal – Japanese Miso Chicken and Rice with Steamfresh Vegetable Pack
Pure determination (and so I could have a pud, no point depriving yourself as that is when you quit!)
200g Stir Fry (But did in the microwave) Japanese Chicken and Brown Rice Miso Meal with a Steamfresh Vegetable Pack followed by my last cuppa of the day and I took my time and enjoyed the 87g pot of the following….
This is my Kryptonite! I love Ice-cream – Least these are portion sized!
Hansi’s Thoughts, ‘Yes, the Velvetiser is expensive but it makes the best hot chocolate ever’
This is where people will say, why didn’t you have skimmed milk (because I hate it) and why did you use a 20g Flake (because it is what we had in) Yes, it is indulgent but if I go to bed feeling happier then I should sleep better because my body won’t be as stressed! Yes, it is science-based. Not making excuses honestly!
Day 1 Total Nutrition – Calories – 1812; Fat – 78.9g (Saturated Fats – 32.7g); Carbohydrates – 205.8g (Of Sugars – 50.3g); Fibre -50.3g; Protein – 69g and Sodium – 4.71g (may have worked this out wrong though)
Yes, I went over what I should have but I am not going to beat myself up as it is all a learning curve and like I say, a lifestyle change not a diet. Now you can have to say 3 positives to counteract 1 negative… It was an achievement to drink a full 2 litres today; it was an achievement to try new fruits and persevere with them and it was definitely a achievement to eat as much vegetables I have had today so I will say it is a win overall.
So, where did I go wrong? These figures are based on doing a 1750 calorie allowance a day…
Suggested 1750 calories daily – Had 1812 (over 62 calories or 3.5%)
Suggested 38.8 – 68 grams fat daily – Had 78.9g (over 10.9g or 16%) See, I told you Ice-cream is my Kryptonite!
Suggested 19 grams saturated fat daily – Had 32.7g (over 13.7g or 72%) I need to look at this more for Day 2!
Suggested 175 to 218.7 grams of carbohydrates daily – Had 205.8 – Actually got one!
This one I can’t fully get my head around – Sugars as it recommended that 10% max comes from added sugars a day or 50 grams maximum, But fruit has natural sugars which get processed by the body differently so do not spike blood sugar levels. There is so much out there it is confusing. So need to research this one a little more. I had 111.6 grams of Sugar today and 29.5 grams came from natural fruit and vegetables. The ice-cream and the flake had 34.8 grams in which I know added to the title. Just seems impossible to eat such low sugar unless you literally ate not much all day!
Suggested on Body Weight is around 97.5 grams of protein a day – Had 69g (under 41%) – I need to work on this for Day 2!
Suggested 25 grams a day fibre with 70 grams being a maximum due to constipation and bloating. How lovely! – Had 50.3 grams so think that is okay??
Suggested 5 grams a day. Had 4.71g (think I was tired and worked this out wrong though) – so that’s okay anyway.
So, some high and lows for today. Aims for day 2, up the protein and down the fats!
How did everyone else get on today? Feel free to comment below.
So, I am following a plan that suggests that we should eat 6 times a day. So, the main meals and 3 snacks daily.
We should leave between 2 and 3 hours between meals, reducing the frequency as the day goes on to ensure that blood sugar levels are kept okay and the body is not overworking.
This is especially important for those with PCOS (Polycystic Ovaries) as it is harder to lose weight due to insulin levels playing a muck. Also, keeps energy levels up which drop a lot with MS (Multiple Sclerosis)
I will go into more details about what is meant to be eaten at different times in the following week or so. But the premise is Low GI (Glycemic Index) as this helps with the controlled release of insulin levels.
As, I am morbidly obese, it is advised to do 200 calories extra so 1700 – 1750 a day rather than 1500 if you were 13 stone or under. This means it will be a steady weight loss and a lifestyle change.rather than a crash diet which people tend to fall off the wagon easier.
It roughly works out as:
250 for breakfast, 200 for morning snack, 350 for lunch, 200 for afternoon snack. 450 for evening meal and 150 for evening snack. Plus 150 for spare for brews etc. If you were under 13 stone, you would just do 100 calories for the morning and afternoon snack.
So, yeah that is the basic idea, slow burn, takes longer but is more manageable!
So…..as embarrassing as this is to admit….here are my initial weigh-in results. I have Body Analyser scales and so I got to see what is happening in my body. It’s not good but hey that is why I am putting it out there. Be brave and join me. Feel free to comment and we can support one another….
I will be weighing weekly and doing measurements fortnightly with the hope that if I manage to shift some pounds, I may be able to get a little bit more mobile and help my MS symptoms. I am also nearly 34 and do want children in the future so I know that I need to be in better shape for that to happen.
So here we go…… here is my way of being accountable eventually of my actions. Please don’t judge the size I am as a large portion of it is medically related and the steroids I had for 3 months. But I am also taking responsibility for what I have previously stuffed in my gob!
5 foot 4 inches
19 stone 2 pounds (268 pounds) – Should be: 7 st 12 lbs to 10 stone for height
73.9% Fat – Should be: 21.1% to 32.9%
33.1% Water – Should 37% to 49%
1.8% Bone Mass – Should be 3% to 5%
45.7 Body Mass Index – Should be 18.6 to 24.9 for healthy range
23.7% Muscle Mass – Should be around 36% or more for a female
1964 Calories that are burnt on Basal Rate Measurement (meaning how much I burn by doing nothing at all)
Yes, I know these are shocking but I am determined to do something about this hence my very public declaration. I know that I need to improve all these scores.
My positive thinking is… this is for my health, to have a family, to live longer and to hopefully be able to walk again in the future even if it is just enough to go 8 minutes up to the local beach and take my dogs out!
Measurements: in centimetres
Neck – 38.5 Cms
Arms – 39.5 Cms (Forearm – 28.5 Cms)
Above Bust – 117 Cms
Bust – 140 Cms
Chest (Below Bust) – 123 Cms
Waist – 132 Cms
Midline – 137.5 Cms
Hips – 145 Cms
Thighs – 77 Cms
Above Knee – 49 Cms
Calves – 47.5 Cms
There is my public declaration, so be brave and do the same. We can support one another. Today’s food blog will be added next.
So, it is February 1st and I am starting a new lifestyle! So why not a diet? Why not start at beginning on the year on January 1st?
I am not calling this a ‘diet’ because I think that it holds some negativity to it. As in, you feel restricted and that feeling makes you feel like you are going to want to give in at any time. (Well, it has for me, time and time again in the past)
I didn’t start on January 1st because there was so much rubbish and temptation in the house that I know I would have caved in and to be honest I wasn’t ready. (I have always wanted to lose weight before but in reality, my determination wasn’t as strong as I needed!) So what is different this time?
Me!! I have had a good hard long look at myself and thought yes I do have some medical issues that make it harder to lose weight like my PCOS (Polycystic Ovaries) and I do have MS (Multiple Sclerosis) which has some significant relevance to my lack of mobility but also the weight will have it as well.
I gained about 4 stone when I was on steroids for 3 months last year and think I managed to knock off about a stone just by snacking less. I can’t do the exercise as I am house bound without help of a wheelchair as I can only walk up to 20 metres and that is when I am in agony. Relapsed with my MS in October 2018 and only just coming to the end of it now.
I can’t keep using these issues as an excuse on why I am overweight. Okay, I will be honest, I am not just overweight or obese, I am on the morbidly obese BMI (Body Mass Index) scale as embarrassed as I am to admit that.
So later, I will be revealing and taking accountability for my weight by putting it on this blog. This is in the hope that others in the same position as well or anyone who wants some inspiration can work through a new lifestyle with me.
Feel free to comment and follow so we can journey together.
Shopping, Food and Weigh In to come later on today!
My name is Hansi (aka Hannah) and this is my Blog. I am hoping to share my journey as hopefully an inspiration to others in a few ways.
Firstly, I will share my weight loss journey which I know will be difficult as I have PCOS and MS, but I am determined this time. I am seeing this as a lifestyle change – not a diet!
Secondly, I will be looking into how to quiet my mind and positive thinking.
The best cure for the body is a quiet mind – Napoleon Bonaparte
Thirdly, I will be documenting the journey into spirituality or the soul as some people call it.
Join me on this journey as we go along together to create a healthier lifestyle, exploring how to quiet our minds and be positive.
I will be very realistic in my writing ensuring that the highs and the lows are documented as I think it is important to be real with one’s self!
Hansi's Healthkick 