Back in Shape
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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 before you shop - resisting food when you are hungry is harder than if you are full.


Last updated: August 3rd, 2011  
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July (week 9-12)

Eight weeks in to my revised healthy life plan, I continue to be very pleased with my progress.

Noticable differences after 8 weeks...

  • I have dropped another belt notch (about four inches from my waist in total now)
  • The seat of my jeans and trousers feel much looser (I estimate a two inch loss from my hips)
  • I am getting fewer headaches (probably due to me eating less processed food and so eating less salt)
  • I generally feel much more positive and upbeat

This month has also seen some unprovoked positive comments from my dad who said "your bum looks slimmer" while I was stood making tea, and from my boyfriend who stopped me in the supermarket to tell me my tummy was flatter.

Now I have lost almost a stone in weight, I really want to ramp-up my exercise regime and start toning my wobbly bits, so I have started doing a daily aerobics DVD. The one I have chosen is 5 Step Fat Attack with Claire Richards from 'Steps', mainly because I like Steps music and previously followed Claire's weight gain, and weight loss, in the media. I think she did an absolutely fabulous job and looks great! Not like a skinny model - she's a real woman and an achievable UK size 10-12.

Please continue to follow my progress and be inspired by my diet and exercise log for July below.

As before, I am aiming to average an intake of 1200 calories per day but some days will be more and some days will be less depending on how I feel and what's in the fridge!

Please note that all calorie counts are approximate (sensible) estimations - I don't count every single calorie and I tend to round up to the nearest 25.


Week 9 Log - 1 lb lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: lettuce, tomato, cucumber and fresh basil salad + 65g low-fat mozzarella + 3 slices of ham (200 calories)
  • Dinner: 1 mug of "Chicken, Chili and Spinach Soup" + 2 seeded Ryvita (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 banana (125 calories). 2 sweet currant Ryvita (100 calories). 1 bag of cheesy puffs (250 calories)
  • Calorie intake: 1225 approx
  • Exercise: 1.½ hours of DVD aerobics (5 Step Fat Attack with Claire Richards from 'Steps')

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: lettuce, tomato, cucumber and fresh basil salad + 65g low-fat mozzarella + 3 slices of ham (200 calories)
  • Dinner: 1 mug of "Chicken, Chili and Spinach Soup" + 2 seeded Ryvita (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 1 cup of tea with milk (25 calories)
  • Snacks: 1 apple + 1 banana (125 calories). 2 sweet currant Ryvita (100 calories). 170g of prawns (125 calories)
  • Calorie intake: 1075 approx
  • Exercise: 1 hour of DVD aerobics (5 Step Fat Attack with Claire Richards from 'Steps')

Wednesday

Thursday

Friday

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 1 small serving of "Lincolnshire Sausage Pasta Salad with Tomato and Spring Onion" (300 calories)
  • Dinner: 300g fillet of smoked haddock + 1 handful of sweetcorn + 1 handful of garden peas + 4 new potatoes (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 banana (75 calories). 1 bag of cheesy puffs (250 calories)
  • Calorie intake: 1400 approx
  • Exercise: 30 minutes supermarket trolley-dash

Sunday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 170g of prawns + 1 banana (200 calories)
  • Dinner: 1 serving of "Courgette Carbonara with Tagliatelle" pasta (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 2 handfuls of cherries + 1 sweet currant Ryvita (150 calories)
  • Calorie intake: 1150 approx
  • Exercise: 1 hour of DVD aerobics (5 Step Fat Attack with Claire Richards from 'Steps')


Week 10 Log - ½ lb lost

Monday

Tuesday

Wednesday

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small serving of "Zingy Courgette Boats with Prawn Mayo Salad" (300 calories)
  • Dinner: 2 slices of wholemeal slimmers bread, toasted + 1 small tin of mackerel in tomato sauce (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 pear + 1 handful of cherries (150 calories). "Chocolate Banana" (175 calories)
  • Calorie intake: 1175 approx
  • Exercise: 1.½ hours walk along the local canal towpath

Friday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 seeded Ryvita + Dairylea Light cheese triangle + slimmers mediterranean tomato cup a soup (200 calories)
  • Dinner: take away curry (complete guess - 1000 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). 5 glasses of red wine (1000 calories)
  • Snacks: 1 apple + 1 banana + 1 handful of cherries (175 calories).
  • Calorie intake: 2675 approx
  • Exercise: none

Saturday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 2 Ryvita + Dairylea Light cheese triangle + slimmers mediterranean tomato cup a soup (175 calories)
  • Dinner: 1 serving of "Cheesy Ham and Sweet Potato Omlette" (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 banana + 1 sweet currant Ryvita (175 calories)
  • Calorie intake: 950 approx
  • Exercise: 30 minutes supermarket trolley-dash

Sunday


Week 11 Log - 2 lbs lost

Annoyingly, I can't exercise this week as I am taking medication for an inner ear infection that is affecting my balance. I'm staggering all over the place and keep falling over, which is not fun when I can't blame it on wine!

Monday

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 serving of "Lincolnshire Sausage Pasta Salad with Tomato and Spring Onion" (300 calories)
  • Dinner: 1 salmon fillet, baked + 4 new potatoes, boiled + 1 tsp Philadelphia Light cheese spread + 1 tbsp sweetcorn (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of grapes + 1 apple + 1 sweet currant Ryvita (150 calories)
  • Calorie intake: 1050 approx
  • Exercise: none

Wednesday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 3 Ryvita + 1 tsp Philadelphia Light cheese spread + smoked salmon + cucumber slices (250 calories)
  • Dinner: 1 skinless chicken breast fillet, cubed + ½ tsp mustard + 2 tsp honey and fried in 1 tsp oil + large mixed salad + 1 tsp vinegarette dressing + 1 tbsp low-fat potato mayo (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 pear + 1 handful of grapes + 2 sweet currant Ryvita (200 calories)
  • Calorie intake: 1200 approx
  • Exercise: none

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: 3 Ryvita + 1 tsp Philadelphia Light cheese spread +  slimmers cajun vegetable cup a soup (300 calories)
  • Dinner: 1 serving of "Homemade Pizza Bread with Fresh Basil and Mozzerella" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 pear + 1 sweet currant Ryvita (150 calories)
  • Calorie intake: 1100 approx
  • Exercise: none

Friday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: 2 Ryvita + Dairylea Light cheese triangle + slimmers cajun vegetable cup a soup (200 calories)
  • Dinner: 1 serving of "Courgette Carbonara with Tagliatelle" pasta (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 pear + 1 sweet currant Ryvita (150 calories)
  • Calorie intake: 1150 approx
  • Exercise: none

Saturday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: 1 small serving of savory golden rice with mixed veg (200 calories)
  • Dinner: 1 small skinless chicken breast fillet + 1 small potato + ⅓ jar of Patak's bhuna sauce (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: "Chocolate Banana" (175 calories)
  • Calorie intake: 1025 approx
  • Exercise: 30 minutes supermarket trolley-dash

Sunday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 1 small skinless chicken breast fillet + 1 small potato + ⅓ jar of Patak's bhuna sauce (400 calories)
  • Dinner: 1 serving of "Courgette Carbonara with Tagliatelle" pasta (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 small bag of plain popcorn (350 calories)
  • Calorie intake: 1550 approx
  • Exercise: none


Week 12 Log - 1.½ lbs lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: 1 small serving of "Courgette Carbonara with Tagliatelle" pasta (300 calories)
  • Dinner: 1 serving of "Chicken, Pea and Sweetcorn Rice" (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). glass of red wine (250 calories)
  • Snacks: 1 sweet currant Ryvita (50 calories)
  • Calorie intake: 1150 approx
  • Exercise: none

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small serving of "Chicken, Pea and Sweetcorn Rice" (250 calories)
  • Dinner: 1.½ servings of "Spicy Cajun Beef Wraps" (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). glass of red wine (250 calories)
  • Snacks: 1 apple + 1 banana + 1 handful of raisins + 1 sweet currant Ryvita (250 calories)
  • Calorie intake: 1450 approx
  • Exercise: none

Wednesday

Thursday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 1 small serving of "Sweet Sausage and Cabbage Concoction" (300 calories)
  • Dinner: 1 serving of "Lincolnshire Sausage Pasta Salad with Tomato and Spring Onion" (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple (50 calories). 3 tsp Nutella (250 calories)
  • Calorie intake: 1400 approx
  • Exercise: none

Friday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 small serving of "Lincolnshire Sausage Pasta Salad with Tomato and Spring Onion" (300 calories)
  • Dinner: 1 pot of Weight Watchers chicken curry with butternut squash and + white rice (250 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 pear + 1 handful of cherries + 1 sweet currant Ryvita (100 calories)
  • Calorie intake: 1000 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 small wholemeal bread cob + cheese salad + squirt of salad cream (350 calories)
  • Dinner: ½ bag of Batchelors Pasta 'n' Sauce (225 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk + 1 can of shandy (250 calories)
  • Snacks: 1 apple + 1 bag of Walkers french fries (125 calories)
  • Calorie intake: 1200 approx
  • Exercise: none

Sunday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 mug of fresh carrot and corriander soup + 170g of prawns + ½ baby gem lettuce + squirt of salad cream (250 calories)
  • Dinner: 1 serving of "Homemade Pizza Bread with Fresh Basil and Mozzerella" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). glass of red wine (250 calories)
  • Snacks: 1 handful of cherries (50 calories)
  • Calorie intake: 1250 approx
  • Exercise: none
 


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