So, I weighed in and I think it is remarkable what can be done in a week even as someone who is disabled and unable to mobilise at present. If I could have done exercise, I am sure these would have been a lot better but as a lifestyle change for having both Multiple Sclerosis and Polycystic Ovaries, I am pretty chuffed..
Old weights will be in Red and new weights in Green with loss and percentage in Pink! You will see I have a thing for numbers.
5 foot 4 inches
Initial Weight – 19 stone 2 pounds (268 pounds) – Should be: 7 st 12 lbs (110lbs) to 10 stone for height (140lbs) 91.4% to 143.6% Over Recommendations for Height
After 1 Week – 18 stone 10 1/4 pounds (262.25 pounds)
5 3/4 pounds lost (2.2% off initial weight full weight) Now 87.3% to 138.4% off Recommendations which is a loss of 4.1% to 5.2% off what I should be. (Think I will aim small but eventually to 10 stone if I can for height – so 5.2% off – Only 94.8% to go!)
Initial Fat Percentage – 73.9% Fat – Should be: 21.1% to 32.9% – So currently 2 1/4 times to 3 1/2 times over what it should be!
After 1 Week – 72.1%
Lost 1.8% Body Fat Percentage – Now 2 1/5th times to 3 2/5ths over what is should be. Loss of 2.2% to 2.9% of required overall body fat.
Initial Water Percentage 33.1% Water – Should 37% to 49% – So 11.7% to 48% Under Recommendations.
After 1 Week – 33.4%
Added on 0.3% of Water Required. Now 10.7% to 46.7% Under Recommendations (1% to 1.3% nearer to target)
Initial Bone Mass Percentage – 1.8% Bone Mass – Should be 3% to 5% – so 66.6% to 177% under what it should be!
After Week 1 – 1.9%
Added on 0.1% Bone Mass – Now 57.8% to 163.1% Under Recommendations (8.8% to 13.9% nearer to target)
45.7 Body Mass Index – Should be 18.6 to 24.9 for healthy range – So need to get it down by 20.8 to 27.1 to hit healthy range
After Week 1 – 44.7
Down 2.2% off initial BMI and by 1.1 – Now to get it down by 19.7 to 26 to hit the healthy range
23.7% Muscle Mass – Should be around 36% or more for a female – 34.2% off overall requirement
After Week 1 – 24%
Put on 0.3% Muscle Mass – Added on 0.9% overall percentage – Now 33.3% off target range
1964 Calories that are burnt on Basal Metabolic Rate Measurement (meaning how much I burn by doing nothing at all)
After Week 1 – Now 1938 Calories BMR
This means either up the exercise (what I can do – may have to get the Viber machine out that is helps me) to burn the excess 26 calories I have lost on my Basal Metabolic Rate. Or down the calories by 26 (Think I will get the machine out as lifestyle change – not a diet like I have said)
I would say considering the change in lifestyle, the lack of mobility and disability that this is quite a success. How is everyone doing who is on a lifestyle change?
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.
Hansi's Healthkick 