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 slowly - it can take upto 20 minutes for your brain to catch-up with your stomach and say "I'm full"!


Last updated: September 30th, 2011  
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September (week 17-20)

My revised healthy life plan is still going strong and its now been sixteen weeks on the road to a better me.

Noticable differences after 16 weeks...

  • My waist has shrunk by another half an inch (about five and a half inches lost in total from my middle)
  • I've lost another inch from my hips (about three inches lost from there in total now)
  • The balls of my feet don't ache at all anymore, even after walking around town all day in low heels!
  • I'm getting lots of "you've lost weight" comments from friends, etc.

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

As in previous weeks, 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.

Please note, ongoing family illness is currently making exercise difficult - sadly, I do not have time to schedule regular exercise until other commitments ease-up, so this month I am not very active.


Week 17 Log - ½ lb lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small wholemeal bread cob + 1 tsp of low-fat margarine + packet of low-fat cheese and onion crisps (300 calories)
  • Dinner: 1 small serving of homemade lasagne (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 400g can of fruit cocktail (250 calories)
  • Calorie intake: 1300 approx
  • Exercise: none

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 scrambled eggs + a squirt of brown sauce (300 calories)
  • Dinner: 1 small serving of homemade lasagne (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of raisins (100 calories)
  • Calorie intake: 1150 approx
  • Exercise: none

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small mug of fresh pea and ham soup + 3 Ryvita + 1 tsp Philadelphia Light cheese spread (300 calories)
  • Dinner: 1.½ slices of wholemeal slimmers bread, toasted + 2 small cumberland sausages, grilled + 1 large mushroom, grilled + 2 tomatoes, grilled + 1 fried egg + 1 tbsp baked beans (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: muesli bar (100 calories). 200g canned peach slices (125 calories)
  • Calorie intake: 1175 approx
  • Exercise: none

Thursday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread + 2 slices of ham (250 calories)
  • Dinner: 2 small lamb chops + mixed mediterranean vegetables, all roasted with fresh rosemary and garlic in 1 tbsp olive oil (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 slice of bakewell tart (400 calories)
  • Calorie intake: 1450 approx
  • Exercise: none

Friday

  • 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 wholemeal bread cob + 1 tsp Philadelphia Light cheese spread + 2 slices of ham (250 calories)
  • Dinner: 1 small serving of homemade cottage pie + 1 tbsp of garden peas (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: muesli bar (100 calories)
  • Calorie intake: 1200 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Dinner: 2 tbsp of takeaway vegetable curry + 1 tbsp of pilau rice + ¼ plain naan bread (complete guess - 600 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of raisins (100 calories)
  • Calorie intake: 1250 approx
  • Exercise: none

Sunday

  • Breakfast: 1 banana (75 calories)
  • Lunch: "Yogurt and Strawberry Crunch" (200 calories)
  • Dinner: 1 small serving of homemade cottage pie + 1 tbsp of garden peas (500 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)
  • Calorie intake: 925 approx
  • Exercise: none


Week 18 Log - 1 lb lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 bowl of fresh spicy lentil soup + 1 tbsp of plain rice (250 calories)
  • Dinner: small baked potato + 1 tsp Philadelphia Light cheese spread + 1 tbsp of low-fat coleslaw (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple + 2 sweet currant Ryvita (150 calories). 200g canned peach slices (125 calories)
  • Calorie intake: 1075 approx
  • Exercise: none

Tuesday

  • 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 mug of fresh French onion soup + 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread (300 calories)
  • Dinner: fresh pasta with tomato + basil sauce (250 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: muesli bar (100 calories). 200g canned peach slices (125 calories)
  • Calorie intake: 1125 approx
  • Exercise: none

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: small ham sandwich with mustard + 1 Dairylea Light cheese triangle on thin-sliced granary bread (250 calories)
  • Dinner: 2 tbsp of chicken balti curry + 1 tbsp of plain rice (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: muesli bar (100 calories). "Chocolate Banana" (175 calories)
  • Calorie intake: 1225 approx
  • Exercise: none

Thursday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 small mug of fresh spicy lentil soup + small ham sandwich with mustard + 1 Dairylea Light cheese triangle on thin-sliced granary bread (400 calories)
  • Dinner: 1 small wholemeal bread cob + 1 tsp of low-fat margarine + packet of low-fat salt and vinegar crisps (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 400g can of fruit cocktail (250 calories)
  • Calorie intake: 1250 approx
  • Exercise: none

Friday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: bacon + brie + cranberry sauce on focaccia bread (600 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: 1350 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 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)
  • Snacks: muesli bar (100 calories)
  • Calorie intake: 1100 approx
  • Exercise: none

Sunday

  • Breakfast: 1 banana (75 calories)
  • Lunch: large skinless cod fillet, baked + handful of chunky oven chips + 1 tbsp of garden peas (500 calories)
  • Dinner: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 bag of small, sweet cinema popcorn (600 calories)
  • Calorie intake: 1475 approx
  • Exercise: none


Week 19 Log - 0 lbs lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small mug of fresh tomato soup + 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread (350 calories)
  • Dinner: 1 medium white bread cob + 2 slices of roast beef and low-fat margarine (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: none
  • Calorie intake: 1000 approx
  • Exercise: none

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 bowl of pea and ham soup + small ham sandwich with mustard + 1 Dairylea Light cheese triangle on a small wholemeal bread cob (400 calories)
  • Dinner: 1 small wholemeal bread cob + 2 slices of roast beef and low-fat margarine (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 small peanut cookie (75 calories). 400g can of fruit cocktail (250 calories)
  • Calorie intake: 1325 approx
  • Exercise: none

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small mug of Thai chicken soup + 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread (300 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 peanut cookie (75 calories). muesli bar (100 calories). 1 pear (50 calories)
  • Calorie intake: 1225 approx
  • Exercise: none

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 mug of mediterranean tomato soup + small ham sandwich with mustard + 1 Dairylea Light cheese triangle on thin-sliced granary bread (350 calories)
  • Dinner: small baked potato + 1 tsp Philadelphia Light cheese spread + 1 tbsp of low-fat coleslaw + 1 corn cob (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: none
  • Calorie intake: 1050 approx
  • Exercise: none

Friday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 1 thick slice of granary bread + 1 tsp of low-fat margarine + 3 slices of low-fat cheese (350 calories)
  • Dinner: small chinese take away (complete guess - 1000 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). glass of rose wine (250 calories)
  • Snacks: 1 slice of wholemeal slimmers bread, toasted + 1 poached egg (125 calories). muesli bar (100 calories). 1 small bag of Twiglets (100 calories)
  • Calorie intake: 2275 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: slimmers golden vegetable cup a soup + 1 small slice of homemade apple cake (400 calories)
  • Dinner: small bowl of Special K + semi-skimmed milk (250 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 handful of raisens (100 calories)
  • Calorie intake: 1200 approx
  • Exercise: none

Sunday

  • Breakfast: small bowl of Special K + semi-skimmed milk (250 calories)
  • Lunch: small serving of pork chow mein (500 calories)
  • Dinner: small baked potato + ½ small can tuna in brine + 1 tbsp sweetcorn + 1 tbsp low-fat mayonaise (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). glass of white wine (250 calories)
  • Snacks: 1 small slice of homemade apple cake (300 calories)
  • Calorie intake: 1700 approx
  • Exercise: none


Week 20 Log - 3 lbs lost

Monday

  • Breakfast: small bowl of Special K + semi-skimmed milk (250 calories)
  • Lunch: 1 small mug of fresh moroccan chicken soup + 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread (350 calories)
  • Dinner: 2 small lamb chops + mixed mediterranean vegetables, all roasted with fresh rosemary and garlic in 1 tbsp olive oil (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: small bag of Twiglets (100 calories)
  • Calorie intake: 1250 approx
  • Exercise: none

Tuesday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 small mug of fresh mediterranean tomato soup + 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread + 1 slice of chicken + 2 tsp of low-fat coleslaw (350 calories)
  • Dinner: small baked potato + 1 tsp Philadelphia Light cheese spread + 1 tbsp of baked beans + 1 corn cob (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 2 coconut macaroons (300 calories)
  • Calorie intake: 1350 approx
  • Exercise: none

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: chicken and bacon salad + 1 tbsp ceasar dressing (400 calories)
  • Dinner: Indian meal out (complete guess - 1000 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). 2 glasses of white wine (500 calories)
  • Snacks: 1 banana (75 calories)
  • Calorie intake: 2225 approx
  • Exercise: none

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 bowl of fresh mulligatawny soup (250 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). small low-fat chocolate milkshake (125 calories)
  • Snacks: 4 chocolate truffles (300 calories)
  • Calorie intake: 1275 approx
  • Exercise: none

Friday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 bowl of fresh French onion soup (125 calories)
  • Dinner: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 4 chocolate truffles (300 calories). 2 muesli bars (100 calories)
  • Calorie intake: 1125 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Dinner:  1 small serving of egg fried rice with mixed veg (200 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: muesli bar (100 calories). 2 sweet currant Ryvita (100 calories)
  • Calorie intake: 1000 approx
  • Exercise: none

Sunday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 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 handful of raisens (100 calories)
  • Calorie intake: 1200 approx
  • Exercise: none
 


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