I Am One Hundred

So this weight thing has been all over this year. Mostly up. Some down. And it’s now time to set some serious goals.

On Thursday the 19th of June it will be 100 days until Ladies Day and on that day last year I was a mere 700gms from my goal weight. Some 260 odd days since then I am more than 10kgs from that weight and knowing the second half of the year is going to go as fast as the first I’m laying it out. So here goes!

100 x 100 – a loss of 100gms a day for 100 days is 10kgs #kaboom

100 days alcohol free – no way I can lose that weight if I drink so that’s out

100 kilometres – As I’m not running at all at the moment I’m starting this from scratch. Might not seem like a great distance but it’s about 90kms more than I’ve done in the past six months.

100 x 100 x 100 squats, push ups, planks – again not that many but more than I’ve been doing!

Let’s do this!

 

it's not easy but it's worth it

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Wednesday Weigh-In and a few ?’s

weigh in words on scale, weighloss blog, sonyacole.com

Oh Yeah it’s the first weigh-in for 2014 and the first week has been kind to me, with a 2.5kg loss, taking my total loss closer to my first weight goal for the year – getting back to 30kgs lost. I’m at 29.1kgs, so 900gms to go to hit that first marker.

I also wanted to answer some questions that have come up over the week.

Why do I weigh everyday?

I know a lot of people do weigh everyday and many choose to only weigh weekly, and some even longer. I guess it depends on why you weigh. For me there’s no way I could wait a week to see if I had lost, especially if there was no loss I’d feel like I’d wasted a week! I also use the weigh-in to my advantage. If it’s good, then I carry on as usual, if it’s bad it makes me resolve to try harder.

Another reason to weigh more often for me is the mental ‘let off’ which you get when you weigh in weekly, you know you have a whole week before you need to be accountable again and that tends to make me allow myself a treat (or two) because I know I have time to  ‘fix’ it. If I weight daily there’s not let off, I’m accountable every. single. day. Far better for me.

Why don’t I believe on ‘starvation mode’

There’s a whole blog post about this but fundamentally it’s because our bodies are smart. It doesn’t deliberately hurt itself until there is no alternative and for most of us that’s a loooooong way off. Unless you have next to no body fat (around 6%) and are actually starving yourself (not eating at all) your body will call on your fat reserves long before it starts to do anything detrimental to your muscles, organs, etc. At present I feel like I have at least 5kgs, maybe 10, of excess ‘fat’. Based on 5kgs that’s some 38,500 calories to spare, excluding eating any food. Based on a BMR of 1355 (my current calculated daily) it would take me 4 weeks of not consuming one calorie (yeah that’s not happening!) just to use my existing fat stores and even then I know I have plenty in reserve.

What do I eat?

At the moment I’m going for the lowest calorie option, which clean being the secondary consideration. Pea protein in the form of protein shakes & puddings. Low calorie, high nutrient soup. Tuna. Salad, salad, and more salad! I chuck chickpeas and chia seeds into my salads for added protein, and nutrients. High calcium, low fat dairy. Beef and lamb. Cheese!

What don’t I eat?

Pasta, rice, bread, potatoes. Processed food. No alcohol until mid February and then it’ll be low carb all the way.

I know this isn’t for everyone, but it works FOR ME. I lose weight, I feel good, I look good, and I learn how to be healthier along the way. Yes, I went backwards and ate processed crap, I drank too much, I didn’t track my calories. I gained. That’s the fundamental basis of weight loss. My intake was more than my out put the scales went up. Right now my intake is less than my out out and voila, weight loss! #seewhatididthere

There’s no magic, it’s basic science. The tricky part is getting your mind to control your body and not the other way round. That’s the HARD bit!

Feel free to hit me up if you have any questions!

Sunday Salad Supreme

Day two and it’s an amazing sunny day here. I made my favourite salad yesterday and today I decided to really give it about – the result? Salad Supreme!

So what’s in this amazing salad?

Vegetables
– Iceberg lettuce
– Tomatoes
– Cucumber
– Snow peas
– Carrots
– Pea sprouts
– Alfalfa
– Avocado

Protein
– Tuna
– Chickpeas
– Feta

Extras
– Chia seeds
– Prunes

Super delicious and filling!

Start Saturday, or in this case, Restart Saturday

At last, the breakthrough I’ve been waiting for. Yesterday was a race day at work, I squeezed myself into my dress and it was snug! I know I looked ‘ok’ and I got a tonne of compliments, which is always good for the self esteem, but I knew, in my heart, that I should have, and could have, looked better – so today I start. Next race day is the 5th of December and I want my dress (same size as yesterday) to be ‘loose’. I just know my mind set has changed – I’m thinking about buying salad ingredients not chips and dip, I’m not already giving myself permission to binge today (as has been happening), I want to get back to seeing the scale go down, I want that goal weight!

I’ve turned the corner. I’m set on weight loss again and not eating my emotions. I want to put that dress on, on the 5th, and know in my heart I do look the best because I worked for it!

The relief of having this frame of mind back is hard to describe. I’ve felt like I had no control over my thoughts (but of course I have) I just slid back in to the old habits when things got stressful and I was out if my routine, but now I know the new habits are back!

Sun is shining, things are looking up, and I feel great.

races 221113

Weigh-In Wednesday 25/9/13

Last Wednesday of September and I thought it warranted a weigh-in post.

Lost this month 5.4kgs. Total percentage of start weight lost 35% and 97% to goal weight.

No alcohol is definitely impacting on my weight loss in a positive way. I did start drinking again but will stop again after the weekend and keep to just weekends. It really does make a difference.

scale

Clean Eating Challenge – Week 4

Week 4 Day 4

Daily Challenge

No Challenge Today – that doesn’t mean slack off though… Keep up the great work!!

Week 4 Day 3

Daily Challenge

MFP time again! Make sure you log your food AND water. post link to your diary in the comments below.

My reply:

Week 4 Day 2

Static weigh in today, hope it’s no the start of another set of static weigh-ins cause they’re boring! Lol

Daily Challenge

What is something you have learned so far during the challenge? Be it either about yourself or clean eating.

My reply was: I’ve learnt I can go 23 days without alcohol!

Intake has been the usual protein shakes, chia puddings, some beef, tuna and avocado salad, yoghurt, etc.

Have bought the Creamy Cappuccino flavour of the pea protein for a change.

Week 4 Day 1

Have had great results from the last three weeks, and looking forward to hitting goal in the next week or so.

Daily Challenge

Sunday is Saturday in the states so it’s STATurday.

Clean Eating Challenge – Week 3 Summary

The end of week three and clearly I have had some great weight loss results but to be honest I’m feeling a bit disillusioned with the challenge.

It’s not nearly as intense as I was expecting and the challenges don’t really seem that hard.

I don’t want to drop out but it seems a bit redundant at the moment. I guess I’ll stick it out for another week and see what turns up.

Week 3 Day 7

About to start week 4, and week 3 finished with another 200gm loss making my total loss 32.3kgs and a total loss of 5.2kgs for the month.

Daily Challenge

Big challenge today. Get a piece of paper and fold it in half. On one side right your top 3 excuses you find yourself making. On the other side, write 3 reasons why those excuses are invalid. Take a picture and post. =] 

I am absolutely struggling with this challenge. I can’t think of any excuses I am making that might be stopping me from getting to my goal. I’m eating within my calorie and lifestyle limits everyday, and within my macro limits most days. I’m not drinking or bingeing.

I can’t even think of one excuse let alone three!

Week 3 Day 6

Today started with a 200gm loss, taking my total is 32.1kgs.

Intake today was a bit different as Hartleigh’s school had a fund raising event – International Lunch. Parents cook meals from their home country, their ancestry, or just a random country. I chose my quick & easy go to ‘Eton Mess’ a British dish as Hartleigh’s dad was born there. Not at all clean, but it wasn’t for me anyway. I did actually find some food I could eat and had some Vietnamese Spring Rolls that were packed full of veges. Yum!

The rest of the day was pretty standard, although my carbohydrate macros are over by 3gms.

Daily Challenge

I hope you all haven’t been forgetting to drink water. Check in at the end of the day and let us know how much you drank.

I’ve had my 2.5 litres today.

Week 3 Day 5

A 100gm loss today. I’m slowing but surely tracking towards that goal.

Daily Challenge

In keeping with this weeks theme/focus of veggies, let me see those plates! With your vegetables on them of course. 

I have not had one single vegetable today! Must try and get some in tomorrow. Today was another crazy flat-out day and I finished work late.

Seems a bit monotonous at the moment, just working hard both at work and on my diet!

Week 3 Day 4

Static weight this morning. Just super excited anyway because I’ve had my hair cut and coloured and I feel like a completely new person! So nice to have the professionals do it and really happy with how it looks!

Daily Challenge

Post your favorite (or something new you’d like to try) vegetable recipe. It can be a link or your own picture, simple or a little effort required, whatever suits you. 

Mine would definitely be the Aubergine and Mozzarella Bake. Unfortunately the mozzarella make’s it super expensive calorie wise, so to lighten it up you could swap some of that out with ricotta and bake the aubergine rather than fry it. [Low calorie options indicated below] I’ve also indicated how to make it cleaner too.

Aubergine and Mozzarella Bake

Ingredients
Two medium aubergines
Onion
Garlic [clean option freshly crushed]
Tin of tomatoes [clean option 100% tomatoes with no preservatives or added sodium. Super clean is to buy tomatoes and use]
Tomato paste [clean option make your own from scratch]
Mozzarella [low calorie version use a combination of mozzarella and ricotta]

Aubergine
Slice aubergine lengthways about 1cm thick
Sprinkle with salt and leave 30 minutes
Rinse and pat dry
Fry in oil until brown and tender [low calorie version brush with oil and bake in oven]
Drain on kitchen towel

Sauce
Fry onion
Add garlic, tomatoes, and tomato paste

Cheese
Slice or grate mozzarella

The Bake
Put one third or half sauce in dish
Put one third or half aubergine in dish
Put one third or half cheese in dish

Repeat once or twice depending on the quantities you are using

Bake in fairly hot oven for 30-40 minutes

Consume with copious amounts of red wine!

aubergine

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image source

Week 3 Day 3

Yay another 200gm loss this morning which ticks off two more milestones. 70lbs lost, and 95% of the way to goal weight! #happycamper

Daily Challenge

It’s your guys’ (sic) turn! Since we are all here for different reasons/goals, post a challenge below that you either have liked/or would like to see.

I answered “Definitely nothing to do with exercise/fitness for me. I’m here for the clean eating. Losing weight is 90% what goes in your mouth. I’d like a diary analysis with suggestions of different/cleaner food options.”

As far as I am concerned the 8 week challenge is all about cleaning up my eating, and there were plenty of replies about fitness challenges, workouts etc. Not what I joined the group for so even if it becomes a challenge I won’t be doing it. The focus is meant to be ‘clean eating’ and so far that hasn’t been that much so to bring in something completely off-topic is not what I joined the group for.

More to come…

Week 3 Day 2

Yay, a 200gm loss to take me under 2kgs to goal. Really happy to see that scale tick down again.

Daily Challenge

What is the most important part of the nutrition label on a food item to you?

I answered Calories because right now that is the most important factor when choosing whether to buy something. Next is how clean it is, but to be honest, I’m not looking at items that I think might be unclean anyway unless it’s to compare items.

Intake was the usual protein shake, yoghurt & berries, chia pudding, and I had a boiled egg. Not enough to be honest, but my day was so busy I didn’t eat between lunch at about 12.45 and dinner at about 7.15pm 😦

Week 3 Day 1

It’s a sunny Sunday to kick off week three. Weight has been static for about 4 days. Hoping my body has caught up with itself now and tomorrow it shows another loss. 2.1kgs and 13 weigh-ins until Ladies Day. It’s totally achievable but only if my weight starts moving again.

Daily Challenge

To do our stats, again. As per last week I’ve decided not to measure until I reach my goal and start working out. and I’ll continue weighing-in each day.

Intake today is going to be pretty standard;

– Protein shakes
– Chia pudding
– Chicken breast for dinner
– Yoghurt & berries

Happy Sunday everyone!