Personal Weight Diary

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fortyfour

New member
I wish i had named this diary - Goal 59kg

I'm 47.5. I weigh about 65kg today. I started this diet about a month ago and was 69kg at the time. That is one kg over my healthy weight range. I would like to be 59kg and I would like to be able to maintain that weight. I would like to try to keep this diary for one year and i really hope i can get down to 59 well before then and maintain that weight for at least six months before i finish up this diary.

The maximum weight i think i have ever been is 74kg for my 165cm. Its been a few years since i was that fat but its hard to get down to a weight that i am happy with and to be able to stay there. My depression interferes with that of course.

I am a binger. Icecream is one of my favourites. I can eat a whole tub of the stuff but recently i realised its what's been causing my sensitive teeth. And this has bad consequences.

When i get into an unhealthy eating pattern, i stop cooking good things. I tend to only eat unhealthy foods.

I want to change all that for good.

First up i will describe my plan to lose weight in the next post.
Second up, i will note adjustments, failures, good recipes i work out, relevant observations. Whatever else may seem worth mentioning.

Anyone is free to comment or ask questions on this thread if interested.
 
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What a drag. I just posted a long detailed post about my diet regime. I will have to do it again but later not now.
 
My diet rules

1) No more sweets. I have to give up sweets because once i start eating them, i can't stop. When i eat sweets, i don't eat vegetables and other healthy food very much at all. When i eat sweets i give up cooking anything but the most easy things like pasta with cheese and olive oil. So no more sweets. Its really something i need to do for life.

2) No more low fat dairy. I only ever drank low fat milk but always ate full cheese etc and butter. I am not a fan of margarine. But i've returned to full cream milk because it tastes the best, and i think its important that food tastes good and is satisfying. But at the same no bought yoghurt with added cream so the best yoghurt for me is home made yoghurt because i don't like the low fat yoghurt you can buy and the ones i do like have lots of cream added. I've got to just about quit cheese. Cheese, especially parmesan is one of my biggest weaknesses. I'm giving up butter.

3) Keep the fat content low so use low fat cooking methods. As mentioned no more butter. Olive oil when necessary is ok but avoid as much as possible recipes with oil. Don't eat nuts. I love nuts and also can't stop eating them once i start. I know they are good for you but not if they make you fat. No peanut butter. For the same reason.

4) Maximise fruit and vegetable intake. I have fruit on my breakfast oats instead of sugar. I have a salad sandwich for lunch as much as possible. And ratatouille is an easy and favourite vegetable dish of mine.

5) I don't eat much meat. Especially not pork or bought chicken. I have been vegetarian on moral grounds for a number of years but i like meat and at the moment i am having a relapse. I am not against eating meat. I am against raising animals in a cruel way. So i am pro free range animals and against barn raised and grain fed animals. I have my own ducks and chickens. I would rather not have to kill any but i can't afford to feed too many and the ducks do like to breed.

6) There's nothing wrong with good carbs like oats, whole grain bread, legumes and lentils and pulses or rice as far as i am concerned.


7) Exercise is essential. However, my exercise of choice is work in the garden and walking the dog on the beach. I do it according to my feeling rather than follow a regime. When i am working in the garden regularly, my diet works well at keeping the weight down. On days when i don't want to go in the garden, i might even put on weight but at least if i am not binging on sweet food or other no nos, then i am just marking time. Every now and then i go on a cycling tour and i lose quite a bit of weight. Unfortunately i usually put it back on too quickly after wards. I've got one coming up in May for two months. i hope i can keep it off this time.
 
Ratatouille - stewed mediterranean vegetables

1 good sized eggplant, diced in large chunkes or sliced
1 zucchini, thick slices
1 red capsicum, diced in 1 inch square or more sized pieces
1 green capsium, diced as above
2 or 3 large tomatoes, coursely diced
3 cloves of garlic, finely diced
1 large onion, finely diced
1 tsp of dried thyme or other dried herb such as oregano.
4tbsp extra virgin olive oil. Actually i think this recipe will still be ok with 2tbsp oil.
A little salt
Black pepper
a bit of red chilli (optional)

Saute the onion and garlic in the oil until soft. Put all the vegetables in either a large saucepan and stew for say 45 minutes, or for less time in a pressure cooker. Or put it all in an oven dish, mix it well and bake it for 1.5 hours or until well stewed. I noticed that one hour is not enough in the oven.

Serving size - 1 cup

Serving suggestions:
*You can eat this hot or cold.
*Hot, its yummy on toast without butter.
*YOu can serve it with a fried egg. If you bake this in an oven dish without the lid on, you can put an egg on top and bake it that way. If you leave the lid on, it could be quite liquid.
*Put it through a food processor and use it as a soup base or soup in itself.
* with pasta

A cup of this vegetable isn't really enough on its own as you need some bulking carbs to make it a satisfying meal but it certainly gives you a good supply of vegetable nutrients and its delicious.
 
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2 April 2011 - Food Today

Pre breakfast coffee with milk

Breakfast - cereal
1/2 cup rolled oats
1 cup full cream milk (fc milk)
1 small apple
8 prunes - i'd rather not have to have these.

Lunch - salad sandwich
1 white bread roll
piece of lettuce
1 small tomato
1 spoon home made pesto made with basil, olive oil, parmesan cheese and pesto only, ie no nuts

Dinner - pasta and vegetables
100g spaghetti
about 1/4 cup of left over sausage tomato sauce. Not a lot of sausage, bit of onion, bottled sauce, garlic, not much oil.
1 cup ratatouille - recipe above

Coffee with milk throughout the day

1 glass white wine - probably about 200ml

Exercise - 3km brisk walk on the beach and not much else unfortunately.
Mostly i've just sat at my computer.

I haven't weighed myself today. I am afraid to look since the last few days.
 
April 3 - Day 2

I just weighted myself. After breakfast and after breaking my diet with 4 smallish croissants. I bought those the other day when i was binging and now i just want to eat them all. There are four more in the freezer. They are so light and nothingness that i think i will have to eat them to get rid of them.

My weight was up much higher than i thought but then i haven't been doing anything much for a few days to a week so i guess that's inevitable.

It was 68.4but if i'd weighed before breaky, it would have been something less mortifying.

I suffer a bit from constipation, especially whilst dieting. Its due to my antidepressant medication. This makes my weight fly around a lot because i am not regular. When i weigh myself daily (which i know i shouldn't) i am used to seeing it go up and down radically and I don't panic about it.

I was recently trying a reflux medication but that was making the constipation condition worse i think. At least it said it was a side effect and so i decided to stop that medication. Anyway i don't think i really need the reflux med. We were just trying it to see if it made any difference. But i think the problems are more with my teeth and i am addressing that.

The main thing as far as my diet goes, is to try to create a habit of no sweets and sticking with regular healthy low fat meals. I expect weight loss to be a consequence of all that. So if i lose the plot now and then, i can't afford to get upset and give up. I have to keep getting back on board. So today i am going to give in to those croissants and then get back to doing things properly. And i won't buy any more bad things!!!

I realise now or at least i think this is the reason, that i broke my diet the other day was because of PMT. I just had this nagging feeling of wanting to eat a lot. And usually i don't want ot eat a lot of my diet food because they are so satisfying. It was weird. I wasn't hungry. I just wanted to be self indulgent and binge. I had not had any other sort of disappointment.

I am not sure how i can anticipate and avoid this feeling next month, if that is the case.
 
Day 2 continued

Ok so after the croissant disaster, i thought i might as well finish them off. Rather than admit how many croissants i have eaten, i will tell you it amounts to 1608 calories/3364kj. Actually now that i have added it up, its less than i would have thought. (The CSIRO total well being diet allows 5000 kj per day.

To make up for this mess, i am going without lunch and for dinner i am just going to see if i can make do with my vegies and fruit.

I've jsut been out in the garden for 1 1/4 hours which is good. Its probably equivalent to the same amount of time in the gym. I've been pulling hoses around, tromping through waterlogged ground, carrying buckets of water to water my plants, weeding, lots of walking. I got thirsty and rather than have a cup of coffee, i've done the water thing. Though i am still thirsty so i need to get more...

I was thinking i might look into buying a pedometre. I think they are a bit of a gimmick but it might help me do more walking.
 
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Day 2 Continued - food eaten

Breakfast
1/2 cup raw oats
1 cup FC milk
1 small apple
8 prunes

Proper coffee with 1/2 cup FC milk

Then i ate some of those croissants (too ashamed to tell you how many) They came to what was it, 803 calories/3364kj. I made a mistake before with the calculation.

Because of this i've tried to adjust the rest of my intake with no lunch, no wine, and no more coffee and milk. I didn't get hungry until about 5.30pm/ I'm drinking water only. Though i might have to have a coffee with milk later.

Dinner
1 cup pureed ratatouille - vegetable soup
4 steamed dim sims. (these contain beef/mutton and cabbage and have a flour pastry 402kj/96calories x 4 =384

Well i wasn't going to do calorie counting but i am curious now.

Exercise 1.5 hours in the garden in total. The rest of the time i've sat on my arse.
 
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Day 2 Continued - more food eaten last night

At about 9.30 i got hungry and decided to have that cup of coffee but i changed my mind and had a large piece of pineapple too. So far so good.

Then i realised i am in a foul mood today. I'm really not liking myself at the moment and decided to have a bowl of oats with milk and apple as per my breakfast - except for the prunes.

I was stewing.

I went to bed quite late.
 
April 4 - Day 3

I woke up about 7.30 as is usual these days. Its the sun. I tried to stay in longer but it was too hot.

Its 9.40am now. I haven't had a coffee yet. I am going to dry to the drink more water approach. I don't really think there is too much wrong with coffee and milk and i can get irritated with the drink 8 glasses of water a day rhetoric but i am going to try drinking water when i feel like coffee just to see how it goes.

I just had breakfast. As usual

I think i've had about three glasses of water already. One when i woke up. I would like to try to keep a tab on how much water i drink. and exactly how many coffees i drink.

I weighed myself. 66.6kg this morning. That's more like it.

Today i am going to try to be active all day instead of sitting at my computer getting more miserable, grouchy and fat.

I am heading out to do a long walk. Then i have go buy some more duck food. And after that i hope to just putter around the garden. I did manage to fold up some clothes and tidy up a little bit in my house and dishes.

Sitting down is fattening.

I really wish i could go to a meditation and or yoga class. I think i need some serious chilling out at the moment.
 
Day 3 continued - food and exercise

2 Glasses water before breakfast

Breakfast
1/2 cup rolled oats
1 cup full cream milk
1 small apple chopped
8 prunes

Walked 8km.

Glass water after long walk

Glass water before lunch

Lunch in town
Salad sandwich made with 2 slices wholemeal bread, no butter.
Avocardo, tomato, cucumber, lettuce, onion, grated fresh beetroot and carrot.

Glass of water on returning home from town

Slept all afternoon from about 2-5pm.

Dinner
"dieters fried rice" (ie not fried)
1/2 cup basmati rice
1 cup steamed vegetables - pak choy and finely chopped carrots
1 boiled egg from my own lovely chickens.
A bit too lazy to add sauces and make this into a recipe. But i chopped up the egg and mixed it altogether. It tasted fine. And was the right amount of food.
a few spoons of natural yoghurt to finish off the pot.
cup of expresso coffee made with 1/2 cup milk.

Notes:
Yesterday and last night was so awful mood wise. And to help me deal with it, i decided to take a walk today. This circuit which is through a rural area used to be my regular running route. Its interesting to walk here. Its mostly flat. I tried to apply mindfulness by not letting my mind drift off but to stay focused on observing the countryside and staying aware in the present. This is calming but quite a challenging activity.

I wouldn't mind being able to do this walk every second day while i am not in the mood for intensive gardening. I was disappointed to be so knackered that i didn't do anything this afternoon. I had wanted to putter around the garden all afternoon just to be active and keep those calories burning but i was a bit stiff from my walk and tired from going to bed late last night.

I am happy with my eating today so long as i don't get hungry later one. I didn't feel like my wine.
 
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Well done on your weight loss so far Fortyfour! I've had a look at your food diary and in my opinion you don't seem to be eating enough. I was always taught that our metabolism needs 3 meals a day plus 2 snacks in between (i.e mid morning & afternoon) so perhaps try to include a little protein at these times which you don't seem to be eating a lot of (low fat yoghurt, nuts, cottage cheese). Also, I really try to avoid wine or any alcohol when dieting, it is calorific. A dietician once told me that you should have no more than 6 glasses a week to maintain weight so I limit myself to about 2 per week when dieting (sorry).

If you like I can send you a diet guide drawn up by a dietician which is really easy to follow and is based on 1200 calories. Let me know!
 
Ok I will take a look at your other one. To be honest, I have no idea how many calories you would be consuming. I am totally hopeless at that stuff which is why I have to go on Lite N Easy in order to lose weight.

You could always google the calorie content of each food you eat and keep a spreadsheet going so you can refer to it the next time you eat it. That's what I always intend to do but it would be a bit time consuming. Also the WW points system isn't too bad to follow (each food assigned a point based on calories).. just some ideas.
 
Nevermind then. Thanks for checking. Are you going to write up what you eat on a diary thread of your own? At least then i'd know what 1200 calories looks like. Though of course you have to do it for your own sake in the first instance.
 
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