Hi! So here’s a little update regarding my weight loss journey, including my workouts, eating and some background info. My current weight is at the end.
I started seeing a personal trainer in early September. At the time I weighed 13 stone 4 :O A figure which horrifies me. I’m 5’2″. But I’d already slooowwwly lost 3 pounds on my own. My body fat was still 49% :O
Before I started with the personal trainer, my workout consisted of stomach crunches, 10 minutes on cross trainer and the NHS Couch to 5K programme, 2 days a week.
My diet was not much improved, except I cut back my puddings from half a tub of Ben & Jerry’s or cake 5 days a week to 2 days a week! Aside from that, a typical day’s eating for me consisted of sometimes cereal, sometimes weightwatchers cake roll in the morning before work, some kind of salad for lunch and whatever meal for dinner, plus pudding and occasional chocolate bar and diet cola. I was still having full-fat milk in my tea and cereal!
I started driving more a few years ago and this meant less walking. Apart from my gym workouts, I wasn’t getting much exercise.
Now, I have cut back on diet cola. Before I would have a 500ml bottle 3 days a week, now it’s about once a week. The rest of the time it’s mostly water. In my tea and cereal, I have semi-skimmed milk. (Skimmed to me is just water with some white colouring in it!) I now fast between 12-16 hours between my last meal of the day and my first meal the next day.
Typical day’s eating for me now is:
Breakfast: If hungry, oats with fruit, protein powder, chia seeds and almond milk or scrambled eggs and cooked cherry tomatoes.
If not hungry, a banana.
Lunch: Vegetable soup or salad.
Dinner: Whatever I want, but less bread, less potatoes, more veg. Eating fish more frequently, from once a fortnight to twice a week. I’ve also started cooking myself a bean and leak stew once a fortnight.
Snack: Sometimes a biscuit with my tea, or if I’m being good, nuts or an apple.
Pudding: Once a week I have a third of a Ben & Jerry’s tub as a treat. The rest of the time, if I’m still craving something nice, I have a lovely chocolate Slim Fast.
I pay attention most to calories and sugar. The ideal for me is 1000-1400 calories while I am trying to lose weight, and I aim for 0 sugar but allow myself the occasional treat.
As for workouts, when I’m not with my trainer, I do stomach crunches, 1 minute plank and 1 minute deadbug x 2. (My stomach is the biggest part of me) Then I do 10 minutes on the cross trainer, then couch to 5k. At the moment I’m on week 6 day 2. I’m struggling with day 3, running continuously for 25 minutes.
When I am with my trainer, we do a wide variety. It is different every time. But every time, I do 10-15 mins on cross-trainer. Then we do 1 minute plank and 1 minute deadbug x 2.
We often do bosun ball slow burpees x 10. We always do squats, sometimes a goblet squat with a heavy dumbell or sometimes deadlifting 40kg (hate it).
We often do step-ups with small kettlebells. Sometimes I do it up and down a flight of stairs.
We do resistance band pulling with squats and air press-ups. Sometimes we do the thing with the ropes on the floor (hate it) and pushing weight along a track (hate it) and sometimes pull ups on knee rest (really hate!)
Sometimes we do arm workouts with dumbells (love!) and sometimes squats with bouncing a weighted ball.
Then to finish, I do 20 minutes on the cross-trainer. I started at level 5 and now I am at level 9 so I am quite proud of myself!
My biggest change exercise-wise is I now try to do 30 minutes of walking outside every day, in addition to my daily activities of living. This has done so much for my mood and motivation. I put some Grateful Dead or a podcast on my Spotify and away I go! It’s getting harder with the shorter days and the darkness and bad weather though.
My current weight as of Sunday is 12 stone 9, which I am chuffed about but obviously I still have a few stone to lose until I am in the healthy range for my height. My body fat is 43% which is better but still lots of room for improvement there!
So, that’s my update for today. I hope you found this interesting and helpful!