Back in Shape
Recent Updates

Home09 Jun 2018
Contact Me05 Jan 2015
Onwards... (week 21+)15 Mar 2012
Weight Loss Chart13 Mar 2012
Exercise16 Nov 2011

Back in Shape Target

  11st ½lb / BMI 24.93

Ideal Target Weight

 • 10st / BMI 22.59

Current Weight

 • 10st 12lbs / BMI 24.53

Start Weight

 • 13st 4.½lbs / BMI 30.10

Weight Loss So Far...     [+]

 • 2st 6.½lbs (or 34.½lbs)

Quick Tips & Tricks

Eat little and often - many smaller meals will keep your metabolism and blood sugars up.

Last updated: July 11th, 2011  
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Diet: the nutritional way to get "Back in Shape"

DietIt goes without saying that you should eat a balanced, nutritional diet, rich in a variety of foods, to stay fit and healthy.

We eat to give our bodies energy to function; to do all the things that we need to do in life to work, rest and play. The calories in the food we eat come from different sources;

Carbohydrate is the main fuel for our bodies but it can also makes us fat. Starchy food, such as bread and pasta, and sugary foods, such as honey and chocolate, are easily converted to glucose (our bodies' favourite fuel) but if you eat too much, the glucose will be stored as fat. This is handy because all of our bodies need to store some fuel in reserve and the fat can be converted back into glucose when it is needed. Of course, the downside to this is that if you carry on eating too much, and your body continues to store that fat reserve, it will just hang around as excess weight.

Protein is what your body uses to build and repair itself and comes from meats and pulse vegetables. Pulse vegetables are the ones that are edible seeds (that something grows from) such as lentils, peas and beans. We need to include them in our diet to build and replenish our muscles and other organs, and to develop our immune systems.

Vitamins come in all foodstuffs but the one you are most likely familiar with is vitamin C, which is abundant in citrus fruits.
The four main vitamins are listed below;

  • Vitamin A is used to grow healthy skin and hair.
  • Vitamin B is used during digestion and in the production of energy.
  • Vitamin C is used to grow healthy body tissue and to repair wounds and keep our immune systems effecient.
  • Vitamin D is essential for healthy bones and teeth.

It is important to understand that some vitamins cannot be stored in the body; vitamins B and C are water-soluble and leave your body every time you visit the bathroom, so you need to top them up daily (you know the 5-a-day rule?) to ensure that your body has enough to work with.

Calcium is provided by dairy produce such as milk, cheese and yogurt. We need calcium to keep out teeth and bones strong and healthy.

Everything in moderation: managing your daily calorie intake

The best diet that (almost) anyone can eat is a varied one - eat everything in moderation to give your body a rich supply of nutrients. Of course, you need to balance this with the amount of calories that your body actually needs to function efficiently, without eating so much to gain too much excess weight. This differs between men, women and children, and is also affected by your size and day-to-day activity level, but the average recommendations are listed below;

  • Men: 2500 calories per day
  • Women and Teenagers: 2000 calories per day
  • Children : 1300-1800 calories per day

How many calories do I need to reduce my intake by to lose weight?

You don't need to be a rocket scientist to realise that you can lose weight by reducing the number of calories consumed.

If you eat 250 calories less per day, you will lose ½ pound in a week, so aim to reduce your calorie intake by around 500-750 every day and you should lose 1-1.½ pounds in seven days. Couple this with some exercise and you could increase that loss to 2-2.½ pounds. This is a sensible weekly target and one that I will be aiming for in the coming months.

My "Back in Shape" Progress Diary

DietThankfully, I don't think I have ever had a particularly bad diet - not by what I put in my body anyway, just by how much of it. I hate McDonalds and Burger King and I've only ever had one KFC meal in my life. I also don't like chocolate very much (you heard it here first - a woman who doesn't love chocolate). I put this down to growing up in a family with a stay-at-home mum who made packed lunches everyday and cooked meat and 2-veg most evenings for dinner. There was little in the way of fried foods but there was plenty of homemade bread and cake.

Unfortunately, once all of this homely food was brought to the table, it was usually coupled with the phrase "you're not leaving until you're plate is empty!" and I quickly learnt to eat everything that was put in front of me, without arguing, so I could get back to playing as soon as possible. And mum made big dinners, so I ate a lot. This, I think, is where my problem lies - the amount of food I consume rather than the type of food.

So my plan now is to think more about the quantity of food that I ingest. I will eat smaller portions and introduce a wider range of fresh fruit and veg. I'm hoping it won't be too difficult.

Follow my diet, exercise and weight-loss progress

You can follow my diet in the other pages in this category (links are provided below, or use the menu on the left). I'll be logging exactly what I eat every day and also recording the amount of exercise I do too, that will in turn result in a weekly weight-loss value for every week logged. My overall weight-loss value can be found towards the bottom of the white sidebar (left) and is visible on every page of this website. I will also plot a weight loss chart as an easy visual for my decreasing mass!

I hope you are following some parts of my diet and maybe trying a few of the recipes at home. If I see you this year at JemCon, please say hello as we might not recognise each other :)


Past visitors have left the following comments:

Maria O'Connell/aka bluehairedgoddess, 20 May 2011

This is a wonderful idea! You can count me in, I will be along side you in the trenches!

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