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

Satisfy your palette - you will not crave snacks if your meals are tasty.


Last updated: July 29th, 2011  
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May (week 1-4)

My health overhaul officially started on May 9th 2011. Please follow my progress and be inspired by my diet and exercise log below.

I am aiming to average an intake of 1200 calories per day but some days will be more and some days will be less - it just depends on how I feel and what food is 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 1 Log - 2.½ lbs lost 

Monday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 3 Ryvita + Philadelphia Light cheese spread + 2 slices of ham + 4 tomatoes (300 calories)
  • Dinner: ½ white bread cob + Dairylea Light cheese triangle + ½ bag of Batchelors Pasta 'n' Sauce (400 calories)
  • Drinks: small glass of shandy + several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (150 calories)
  • Snacks: none
  • Calorie intake: 1100 approx
  • Exercise: 15 minutes jogging on the spot while holding 2 cans of beans as weights + 10-15 minutes light weight training with the cans of beans

Tuesday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: ½ of a 10 inch veggie pizza (400 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: none
  • Calorie intake: 1100 approx
  • Exercise: 15 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: 2 Weetabix biscuits + semi-skimmed milk (200 calories)
  • Lunch: 3 Ryvita + Philadelphia Light cheese spread + 2 slices of ham + 4 tomatoes (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: none
  • Calorie intake: 950 approx
  • Exercise: 15 minutes jogging on the spot while holding 2 cans of beans as weights + 10-15 minutes light weight training with the cans of beans

Thursday

  • Breakfast: small bowl of Special K + semi-skimmed milk (250 calories)
  • Lunch: 3 Ryvita + ½ small can tuna in brine + cucumber, chopped + 1 tbsp of low-fat mayonaise (250 calories)
  • Dinner: 1 large skinless chicken breast fillet, cubed + ½ tsp mustard + 2 tsp honey and fried in 1 tsp oil + large mixed salad + 1 tsp vinegarette dressing (350 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)
  • Calorie intake: 1000 approx
  • Exercise: 30 minutes supermarket trolley-dash

Friday

  • Breakfast: small bowl of Special K + semi-skimmed milk (250 calories)
  • Lunch: 1.½ slices of wholemeal slimmers bread, toasted + ½ small tin of mackerel in tomato sauce (175 calories). "Yogurt and Strawberry Crunch" (200 calories)
  • Dinner: 1 small skinless chicken breast fillet + Philadelphia Light cheese spread, baked in foil + asparagus, boiled + broccoli, boiled + cauliflour, boiled + poached egg (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 nectarine (50 calories) 
  • Calorie intake: 1075 approx
  • Exercise: 15 minutes jogging on the spot while holding 2 cans of beans as weights + 10-15 minutes light weight training with the cans of beans

Saturday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small skinless chicken breast fillet, cubed and fried in 1 tsp oil + 1 tsp Henderson's Relish + ½ bag white rice, boiled + green beans, boiled + garden peas, boiled (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: none 
  • Calorie intake: 1100 approx
  • Exercise: 15 minutes jogging on the spot while holding 2 cans of beans as weights + 10-15 minutes light weight training with the cans of beans

Sunday

  • Breakfast: 2 tbsp low-fat natural yogurt over 1 nectarine, sliced + ½ pear, chopped + a few grapes + 1 tbsp granola cereal (250 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted and topped with 1 Dairylea Light cheese triangle + 2 tsp parmesan, grated + 1 tomato, sliced + ¼ onion, sliced, and grilled (350 calories)
  • Dinner: 1 serving of "Zingy Courgette Boats with Chicken and Avocado Salad" (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: 1225 approx
  • Exercise: 15 minutes stepping on the landing step while watching TV through my bedroom door


Week 2 Log - 1 lb lost 

Monday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 slice of ham + 1 slice of chicken (forgot the 3 Ryvitas!) + 1 apple + 1 pear (150 calories)
  • Dinner: 1 serving of "Zingy Courgette Boats with Chicken and Avocado Salad" (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: none

Tuesday

  • Breakfast: 1 banana + 1 apple (150 calories)
  • Lunch: 2 cold "Zingy Courgette Boats with Salad" (minus the chicken and avocado) + 1 pear (300 calories)
  • Dinner:  slimmers tomato and basil pasta microwave meal (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 Muller Light yogurt + a handful of grapes (150 calories) 
  • Calorie intake: 1050 approx
  • Exercise: 15 minutes supermarket trolley-dash

Wednesday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: ham salad sandwich made with 2 slices of wholemeal slimmers bread + 2 slices of ham + 1 Dairylea Light cheese triangle + lettuce (200 calories)
  • Dinner: "Salmon with Asparagus and Egg" (300 calories). "Yogurt and Strawberry Crunch" (200 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk + 1 cup of coffee with low-fat cream alternative (100 calories)
  • Snacks: 1 banana + 1 apple + 1 pear (150 calories) 
  • Calorie intake: 1200 approx
  • Exercise: 15 minutes stepping on the landing step while watching TV through my bedroom door

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: ham salad sandwich made with 2 slices of wholemeal slimmers bread + 2 slices of ham + 1 Dairylea Light cheese triangle + lettuce + cucumber (200 calories)
  • Dinner: "Creamy Prawn Tagliatelle with Peppers and Courgettes" (500 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 pear (75 calories) 
  • Calorie intake: 1200 approx
  • Exercise: 15 minutes stepping on the landing step while watching TV through my bedroom door

Friday

  • Breakfast: small bowl of Special K + semi-skimmed milk (250 calories)
  • Lunch: ham salad sandwich made with 2 slices of wholemeal slimmers bread + 2 slices of ham + 1 Dairylea Light cheese triangle + lettuce + cucumber + tomatoes (200 calories)
  • Dinner: 1 serving of "Chicken and Mushroom Omlette" (300 calories). 1 serving of "Courgette and Onion Gratin" (250 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 nectarine (100 calories) 
  • Calorie intake: 1150 approx
  • Exercise: 15 minutes jogging on the spot while holding 2 cans of beans as weights + 20-25 minutes light weight training with the cans of beans + 50 sit ups

Saturday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 serving of "Chicken, Pea and Sweetcorn Rice" (350 calories)
  • Dinner: slimmers vegetable lasagne ready meal (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: slimmers tomato and basil cup a soup + 1 handful of cherries (100 calories) 
  • Calorie intake: 1150 approx
  • Exercise: 1 hour shopping in town + 30 minutes supermarket trolley-dash

Sunday


Week 3 Log - 3 lbs lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 serving of cold "Spicy Cajun Beef Wraps" (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 apple (50 calories)
  • Calorie intake: 1000 approx
  • Exercise: 15 minutes jogging on the spot while holding 2 cans of beans as weights + 10-15 minutes scrubbing the bathroom

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: 2 seeded Ryvita + slimmers minestrone cup a soup + 1 apple (200 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 nectarine + 1 Muller Light yogurt (150 calories)
  • Calorie intake: 1050 approx
  • Exercise: 30 minutes jogging on the spot while holding 2 cans of beans as weights + 20-25 minutes light weight training with the cans of beans + 50 sit ups

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 2 seeded Ryvita + slimmers minestrone cup a soup + 1 apple (200 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). 1 kiwi fruit (50 calories)
  • Calorie intake: 1075 approx
  • Exercise: 30 minutes jogging/running on the spot + 10-15 minutes changing beds

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: ham salad sandwich made with 2 slices of wholemeal slimmers bread + 2 slices of ham + 1 Dairylea Light cheese triangle + lettuce + cucumber + tomatoes (200 calories)
  • Dinner: 1 serving of "Cheesy Chicken with Vegetables" (375 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 kiwi fruit (100 calories). 2 onion Ryvita + Philadelphia Light cheese spread (150 calories)
  • Calorie intake: 1075 approx
  • Exercise: none

Friday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: ham salad sandwich made with 2 slices of wholemeal slimmers bread + 2 slices of ham + 1 Dairylea Light cheese triangle + lettuce + cucumber + tomatoes (200 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 kiwi fruit (50 calories). 1 bag of small, sweet cinema popcorn (600 calories)
  • Calorie intake: 1350 approx
  • Exercise: none

Saturday

  • Breakfast: 2 rashers of bacon, grilled + 1 slice wholemeal slimmers bread, toasted + 2 chestnut mushrooms, grilled + 4 cherry tomatoes, grilled + 1 poached egg (250 calories)
  • Lunch: 1 mug of fresh pea and ham soup + 2 Ryvita + 2 tsp low-fat hummus (325 calories)
  • Dinner: slimmers beef cannelloni ready meal (500 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: 1175 approx
  • Exercise: 15 minutes jogging on the spot while holding 2 cans of beans as weights + 10-15 minutes light weight training with the cans of beans + 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 + 1 banana (300 calories)
  • Lunch: 3 Ryvita + 2 tsp low-fat hummus + 2 slices of ham (250 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 handful of cherries (50 calories)
  • Calorie intake: 1050 approx
  • Exercise: none


Week 4 Log  - 1 lb 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: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories). 1 handful of baby sweetcorn + 2 tsp low-fat hummus + 1 apple (100 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 + several cups of tea with milk (100 calories)
  • Snacks: 1 very small slice of custard tart (250 calories)
  • Calorie intake: 1250 approx
  • Exercise: 15 minutes jogging on the spot

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" but with fresh pineapple instead of strawberries (200 calories)
  • Lunch: small wholemeal pitta bread + ¼ can of tuna + ¼ chili pepper, chopped + 1 tsp low-fat mayonaise + cucumber, chopped (250 calories)
  • Dinner: 1 serving of "Prawn Stir Fry with Peppers, Baby Sweetcorn and Rice" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 1 kiwi fruit + 1 Muller Light yogurt (200 calories)
  • Calorie intake: 1100 approx
  • Exercise: 15 minutes jogging on the spot

Thursday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: small wholemeal pitta bread + 1 handful of prawns + 1 tsp low-fat mayonaise + lettuce (250 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: "Chocolate Banana" (175 calories). 1 apple + 1 nectarine (100 calories)
  • Calorie intake: 1175 approx
  • Exercise: 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

Friday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: small wholemeal pitta bread + 2 slices of ham + Dairylea Light cheese triangle + 4 cherry tomatoes (250 calories)
  • Dinner: 1 serving of "Smoked Haddock with Sweet Potato and Green Beans" (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 50g leftover boiled sweet potato, boiled (100 calories)
  • Calorie intake: 1050 approx
  • Exercise: 15 minutes stepping on the landing step while watching TV through my bedroom door

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar + strawberries (250 calories)
  • Lunch: 3 Ryvita + Philadelphia Light cheese spread + 2 slices of ham + 4 tomatoes (300 calories)
  • Dinner: slimmers carbonara ready meal (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 banana + 1 handful of cherries (150 calories)
  • Calorie intake: 1250 approx
  • Exercise: 30 minutes supermarket trolley-dash

Sunday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 50g fusilli pasta + light soy sauce (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 + 1 large glass of red wine (450 calories)
  • Snacks: 1 apple + 1 handful of cherries (100 calories). 1 very small slice of custard tart (250 calories)
  • Calorie intake: 1500 approx
  • Exercise: 45 minutes jogging on the spot
 


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