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

Remove temptation - keep sweets and chocolate out of the kitchen cupboard.


Last updated: July 29th, 2011  
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June (week 5-8)

It's now four weeks since I officially started my healthy overhaul on May 9th 2011 and I can tell you that so far, I am very pleased with my progress.

Noticable differences after 4 weeks...

  • I have dropped three belt notches (about three inches from my waist) in my first month
  • I have only felt hungry on one occasion (my body is getting all the nutrients it needs, so no cravings!)
  • I have loads more energy and can now run up a few flights of stairs without feeling breathless
  • I am sleeping better at night

Although my stomach is considerably less bloated, nobody has commented yet on my weight-loss. I expect this is because I've only lost just over half a stone so I imagine it will become more physically noticable towards the end of this month. Please continue to follow my progress and be inspired by my diet and exercise log for June 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 5 Log - 2 lbs lost 

Monday

Tuesday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 1 mug of "Chicken, Chili and Spinach Soup" (200 calories)
  • Dinner: 3 Ryvita + ¼ avocado pear, sliced + 2 slices of ham + 4 tomatoes (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories). 1 apple + 1 kiwi fruit (100 calories)
  • Calorie intake: 1150 approx
  • Exercise: 15 minutes stepping on the landing step while watching TV through my bedroom door + 30 minutes jogging on the spot while holding 2 cans of beans as weights + 10-15 minutes light weight training with the cans of beans

Wednesday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 1 mug of "Chicken, Chili and Spinach 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 mug of fresh tomato and basil soup (125 calories). 1 apple + 1 kiwi fruit (100 calories)
  • Calorie intake: 1225 approx
  • Exercise: 1.½ hour brisk walk along the local canal towpath

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: 3 Ryvita + 2 slices of ham + 2 Dairylea Light cheese triangles + 6 cherry tomatoes (250 calories)
  • Dinner: 1 serving of "Spicy Cajun Beef Wraps" (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: "Chocolate Banana" (175 calories). 1 apple + 1 handful of sliced carrot + 1 handful of mangetout + 4 baby sweetcorn (150 calories)
  • Calorie intake: 1125 approx
  • Exercise: none

Friday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: 1 serving of cold "Spicy Cajun Beef Wraps" (300 calories)
  • Dinner: 1 medium fish sushi selection/platter (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk + 1 cup of coffee with cream (150 calories)
  • Snacks: 1 apple + 1 Muller Light yogurt (150 calories)
  • Calorie intake: 1200 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries + swirl of cream (350 calories)
  • Lunch: 1 mug of fresh tomato and pesto soup (125 calories). "Yogurt and Strawberry Crunch" (200 calories)
  • Dinner: 1 serving of "Cheesy Ham and Sweet Potato Omlette" (350 calories). 1 "Zingy Courgette Boat" (made with ½ a courgette) (150 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple (50 calories)
  • Calorie intake: 1275 approx
  • Exercise: 1 hour shopping in town + 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 + strawberries (300 calories)
  • Lunch: 2 seeded Ryvita + slimmers minestrone cup a soup (150 calories). 1 very small slice of custard tart (250 calories)
  • Dinner: 2 "Zingy Courgette Boats" + skinless chicken breast fillet, baked with piri-piri spices (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of cherries (50 calories)
  • Calorie intake: 1250 approx
  • Exercise: 30 minutes jogging on the spot


Week 6 Log - 1.½ lbs lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: chicken, chili and avocado salad made with 1 skinless chicken breast fillet, baked + ½ avocado + ½ chili + lettuce + tomatoes + 1 tbsp balsamic vinegar (350 calories)
  • Dinner: 1 serving of "Mum's Chicken Dinner with Thyme Gravy" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 2 sweet currant Ryvita (100 calories). 1 apple + 1 small banana + 1 handful of grapes (150 calories)
  • Calorie intake: 1250 approx
  • Exercise: 15 minutes stepping on the landing step while watching TV through my bedroom door

Tuesday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 2 seeded Ryvita + slimmers minestrone cup a soup + 1 banana (225 calories)
  • Dinner: 1 serving of "Piri-Piri Turkey with Rice and Yogurt" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 handful of grapes (100 calories)
  • Calorie intake: 1075 approx
  • Exercise: none (injured - suffering a sprained ankle)

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 serving of "Chicken, Pea and Sweetcorn Rice" (350 calories)
  • Dinner: 3 Ryvita + Philadelphia Light cheese spread + 2 slices of ham + 4 tomatoes + slimmers mediterranean tomato cup a soup (350 calories).
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 2 sweet currant Ryvita (100 calories). 1 apple + 1 pear (100 calories)
  • Calorie intake: 1150 approx
  • Exercise: none (injured - suffering a sprained ankle)

Thursday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: "Yogurt and Strawberry Crunch" + slimmers mediterranean tomato cup a soup (250 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 sweet currant Ryvita (50 calories). 1 apple + 1 pear (100 calories)
  • Calorie intake: 1200 approx
  • Exercise: none (injured - suffering a sprained ankle)

Friday

  • Breakfast: yogurt with strawberries (100 calories)
  • Lunch: 2 seeded Ryvita + slimmers mediterranean tomato cup a soup (125 calories)
  • Dinner: 1 serving of "Sweet Sausage and Cabbage Concoction" (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 (100 calories). 1 bag of small, sweet cinema popcorn (600 calories)
  • Calorie intake: 1375 approx
  • Exercise: none (injured - suffering a sprained ankle)

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 1 mug of fresh carrot and corriander soup + 3 Ryvita + Philadelphia Light cheese spread (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)
  • Snacks: 1 large handful of cherries (75 calories)
  • Calorie intake: 1225 approx
  • Exercise: none (injured - suffering a sprained ankle)

Sunday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 1 serving of "Cheesy Chili Tuna with Tomato and Basil Salad" (350 calories)
  • Dinner: 1 serving of "Mum's Chicken Dinner with Thyme Gravy" (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: 1275 approx
  • Exercise: none (injured - suffering a sprained ankle)


Week 7 Log - 0 lbs lost

The food I ate this week was a little unorganised and a bit random at times as I was on holiday and sometimes had to eat what I could grab (aswell as enjoying a few naughty holiday treats and meals out!)

Monday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 1.½ servings of "Spicy Cajun Beef Wraps" with turkey instead of beef (450 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)
  • Snacks: none
  • Calorie intake: 1800 approx
  • Exercise: 2 hours mall shopping

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: take away curry leftovers (complete guess - 1000 calories)
  • Dinner: roast lamb with mediterranean roast veg and jersey royal potatoes (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: none
  • Calorie intake: 1700 approx
  • Exercise: 45 minutes stretching and toning exercises

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Dinner: 2 seeded Ryvita + Philadelphia Light cheese spread + slimmers spicy lentil cup a soup (200 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 Muller Light yogurt (100 calories). 1 large handful of fresh pineapple chunks (50 calories). 1 bag of small, sweet cinema popcorn (600 calories)
  • Calorie intake: 1500 approx
  • Exercise: none

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 2 seeded Ryvita + Philadelphia Light cheese spread + slimmers cauliflower and broccoli cup a soup (200 calories)
  • Dinner: beef steak + 8 crispy cajun potato wedges + fried egg + garden peas (500 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: slimmers cauliflower and broccoli cup a soup + 3 boiled beetroot (100 calories). strawberry cheesecake Häagen-Dazs ice-cream (350 calories) 
  • Calorie intake: 1650 approx
  • Exercise: none

Friday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 2 seeded Ryvita + Philadelphia Light cheese spread + slimmers cauliflower and broccoli 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 handful of grapes (100 calories)
  • Calorie intake: 1000 approx
  • Exercise: 1 hour walk around Sherwood Forest + 15 minutes of archery

Saturday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: ¾ serving of leftover "Courgette Carbonara with Tagliatelle" pasta (300 calories)
  • Dinner: savory golden rice with mixed veg (425 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: "Chocolate Banana" (175 calories). 2 seeded Ryvita + Dairylea Light cheese triangle + 4 cherry tomatoes (150 calories)
  • Calorie intake: 1300 approx
  • Exercise: none

Sunday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 2 seeded Ryvita + Philadelphia Light cheese spread + 1.½ slices of ham + 3 tomatoes + slimmers spicy lentil cup a soup (300 calories)
  • Dinner: 1 serving of "Sweet Sausage and Cabbage Concoction" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of cherries (50 calories)
  • Calorie intake: 1050 approx
  • Exercise: 30 minutes jogging on the spot + 30 minutes supermarket trolley-dash

Week 8 Log - 2.½ lbs lost

Monday

Tuesday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 1 slice of seeded white bloomer loaf + slimmers chicken and sweetcorn 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

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: ¾ serving of "Courgette Carbonara with Tagliatelle" pasta (300 calories)
  • Dinner: ½ bag of Batchelors Pasta 'n' Sauce (200 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 pear (100 calories). 1 bag of small, sweet cinema popcorn (600 calories)
  • Calorie intake: 1450 approx
  • Exercise: 15 minutes jogging on the spot + 15 minutes stretching and toning exercises

Thursday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (300 calories)
  • Lunch: 3 Ryvita + slimmers cauliflower and broccoli cup a soup (200 calories)
  • Dinner: 1 small brown oat bread roll + Philadelphia Light cheese spread + 1 slice of ham + 1 tablespoon of low-fat coleslaw + 1 hard boiled egg + 2 pickled gherkins + 1 medium tomato (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 banana + 1 handful of strawberries (200 calories)
  • Calorie intake: 1050 approx
  • Exercise: 45 minutes walk along the local canal towpath

Friday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 3 Ryvita + Dairylea Light cheese triangles + 6 cherry tomatoes + slimmers mediterranean tomato cup a soup (325 calories)
  • Dinner: 1 medium fish sushi selection/platter (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). 1 double measure of gin + tonic (200 calories)
  • Snacks: 1 apple + 1 pear (100 calories). handful of nachos + salsa dip (100 calories)
  • Calorie intake: 1375 approx
  • Exercise: none

Saturday

Sunday

 


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