R1.6 Day6 - Total loss to date: 5kg!

Starting Weight: 159kg - 350lbs - 25st 0.5lbs

Day6 07:58 = 154kg - 339.51lbs - 24st 3.5lbs

 

I didn't post Day4 or Day5, but here are the weights on each morning:

Day4 ~08:30: 156.9kg - 345.911lbs - 24st 9.9bs
Day5 ~08:30: 155.7kg - 343.26bs - 24st 7.2lbs

08:45 = 500ml Coffee (Latte + instant coffee) + 75ml Milk & 8 Sucrolose Sweetners

I have got into a routine of eating nothing but fruit before 12. And only 2 pieces.
I think Tuesday I had a pear and a banana and Wednesday I had a Apple and a Banana.

Supper planned = 3rd Portion of Spicy Fried Mince
On Tuesday night I made some Spicy Fried Mince and split it into 3 portions:
500g x 25% Beef Mince + 10 new potatoes, 1.5 Carrots, 10 button mushrooms, 2 tomatoes, 2 small Onions, 1 Red pepper & My special spice mix 😎 
I ate the first portion Tuesday, second portion last night, and have the 3rd portion for tonight.

Side Effect Watch:
Nausea, Heartburn, Burping, Tiredness, Dizziness, Skin irritation at injection site, Gastritis, Indigestion, Adominal Pain, Bloating, Diarrhea or Constipation.
Vision Irregularities, Cold Sweats, Headaches, Nerves or Anxiety.
I'm still managing to avoid all the bad side effects with very strict portion control!

I'm averaged about 2.5ltr Lemon Squash & coffee of the last 2 days.

Exercise Tuesday was a 2 parter since my Battery died. I missed some due to Battery, I think this was at minimum 6km total but not sure.
Exercise yesterday was a strong 4.5km.

Feet pain is way better than it was when I first started walking ~5km! 

R1.3 Day 3

Starting Weight: 159kg - 350lbs - 25st 0.5lbs

~03:00am = Side Effect Watch: Woke up and had a little acid reflux/heartburn. Nothing serious.

08:40 = 157.3kg - 346.83lbs - 24st 10.4lbs
Actually feeling pretty good and looking forward to a walk when it stops PISSSSING Down with Rain!

09:00 = 750ml Coffee (Latte + instant coffee + 75ml Milk & 8 Sucrolose Sweetners

10:30 = Butter Minto
Heartrate: 75bpm

14:30 Lunch = Small Salmon Salad

21:00 Supper = Apple

Side Effect Watch:
Nausea, Heartburn, Burping, Tiredness, Dizziness, Skin irritation at injection site, Gastritis, Indigestion, Adominal Pain, Bloating, Diarrhea or Constipation.
Vision Irregularities, Cold Sweats, Headaches, Nerves or Anxiety.

~2.5ltr Lemon Squash throughout the day. I have 2 bottles of mixed Lemon or Orange Squash I keep in my fridge and refill. I used to drink 6 to 8 litres of liquids a day. Currently though, Im averaging about 2 to 2.5 litres a day...

R1.2 Day 2 Food, Stats & Side Effect watch

Starting Weight: 159kg - 350lbs - 25st 0.5lbs

Time 8:55 = 158kg - 348.33lbs - 24st 12lbs
"Breakfast" = Can of Bacon & Lentil Soup (literally just the soup)

Time 12:05 = Lots of Burping throughout the morning

Time 13:30 = Tomato, 2 slices of Salami

Time 14:00 = 500ml Latte sachet, 1tsp instant coffee, 75ml Milk & 8 x Sucrolose Sweetners

Time 18:19 = No Nausea, heartburn or burping currently.
No Tiredness or Dizziness
No Skin irritation at injection site.
No gastritis, indigestion, pain, bloating or digestion irregularities, except I might be constipated? :s
Heartrate: 78bpm
No changes to vision, No Cold Sweats, Headaches, Nerves or Anxiety.

Time 19:00 = Supper = Fishermans Pie

Time 21:30 = 2 x Butter Mintoes

~1.5lts Lemon Squash throughout the day.

R1.1 - Start of something new

 This isn't a guide! I'm not even sharing full details! 

This is record keeping, for myself. 

Maybe 1 day I spill the beans and tell it all! Maybe!

Time: 9:45 = Starting Weight: 159kg - 350lbs - 25st 0.5lbs

Time: 10:25 = 1.8km dog walk

Time: 11:00 = "Breakfast" = ~70g BBQ Lean Lamb + Picked Cabbage & Onion & Chilli Sauce & Mint Sauce

Time: 12:23 = R1

Time: 13:10 = Slight Nausea

Time: 17:48

<- No rash at all

Time: 18:50 = 400ml Milky Coffee + 8 sweetners

Time: 22:45 - 23:59 = 4 x Butter Mintoes

Through out the day = ~1.5lt Sparkling Water + Cloudy Lemon Squash.

First After Weigh-in update

 After Weigh-in update

Really happy with a 6 lbs loss this week! Bringing my total loss to 1st 0.5lbs lost! It's great to reach these little milestones like 1 stone lost. Gives you a sense of achievement as you go. It's great that my brain works in Kg and Slimming World work in Stones and Pounds, it just gives me extra milestones to aim for:
New Stone Bracket
1 stone lost
New 10Kg Bracket
10Kg Lost
Etc

I'm aiming to do these blog posts every week straight after weigh-in depending on life circumstances....or as soon after weigh-in as possible. I find its easier to post my thoughts and feelings about the week on weigh-in night, a night I am trying to set aside for myself and to be accountable for my progress!

Results so far

Starting Weight (28/07/2021): 28st 4.5lbs (179.8kg/396.5lbs)
Week1 (4/8/21): 28st (177.8kg/392lbs) = 4.5lbs loss (Total 4.5lbs)
Week2 (11/8/21): 27st 10lbs (176kg/388lbs) = 4lbs loss (Total 8.5lbs)
Week3 (18/8/21): 28st 0.5lbs (178kg/392.5lbs) = 4.5lbs gain (Total 4lbs)
Week4 (25/8/21): 27st 8.5lbs (175.3kg/386.5lbs) = 6lbs loss (Total 10lbs)
Week5 (1/9/21): 27st 10lbs (175.9kg/388lbs) = 1.5lbs gain (Total 8.5lbs)
Week6 (8/9/21): 27st 4lbs (173.2kg/382lbs) = 6lbs loss (Total 1st 0.5lbs)

I'm still a little confused and concerned with how erratic my weightloss is. Last week my gain was not a huge shock after both Take Away and a Carvary meal celebrating Damon and I's birthday that Friday and Saturday. I thought I SYNed it all, and was within my limit each day, but in hind sight, I probably didn't quantify my portions correctly so it was probably more SYNs. That first gain 2 weeks before I have no explanation for though...and Unfortunately, Ive set a Loss Gain Loss Gain Loss Pattern up suggesting I might Gain next week! I am doing all I can in my power to stop that.

My losses currently are not as fast or regular as they were in 2011/2012, but I happy with the progress either way. The trend is still DOWN with a total of 6.4Kg Lost so far.

Inspirational thoughts this week

I had an opportunity to share something in the group tonight that I remember from when I did Slimming World in 2011/2012 that I have constantly reflected on over the last 6 weeks, which honestly works for me, is the motivation and empowerment from saying NO! 

It's so easy in moments of weakness or stress or temptation to allow yourself to eat your "trigger foods". For me, it is Bread and Crisps. My whole life I have binged on both with reckless abandon! I have never been able to eat 1 slice of bread.... the minimum is 4 slices. Never 1 small bag of crisps, the minimum is 2, often 3, or just eat a BIG Bag! 

However, since restarting Slimming World again, I have had none of either. Better than that, I empower myself with pride, focus, and motivation each and every time I see crisps or bread, and I think of having some, then literally in my head say "NO!". There is a strength that comes from that word consciously in my head. There are normally some motivational thoughts that follow along the lines of "You can do this". "Saying No to "that", improves your chances of saying Yes on the scales." or just proud mental pats on my own back congratulating myself for being strong and strict!

Fitness and Exercise

I am noticing a difference this week! I'm less tired at the end of my 2.5/3km walks and trying to find time to walk further...Unfortunately, it probably means I need to get up and start earlier! :P But I am also trying to walk a little faster. I noticed this week that when Karen wasn't thinking of keeping pace with me, she quickly left me behind. I NEED to speed up and get to a more normal pace, which will also improve my cardio workout, and allow me to increase my distance in the same amount of time. I don't want to push too fast too soon though, so just need to listen to my body and keep pushing it faster and further when I can.

This week's Goals

I've targeted a 4.5lbs loss this week which would drop my weight to 26 stone 13.5lbs. It's a new stone bracket, leaving that 27st bracket behind me! But it also would be great to have 2 decent losses in back-to-back weeks!
I also want to try to go for a walk EVERY day this week! Often I am taking 1 or 2 or even 3 days off from a planned exercise walk. Normally this is due to work, or being busy with other things, or sleeping in because I didn't sleep well the night before. I really think exercising has a major effect on the fuel my body craves! When I exercise, I seem to crave fruits and veg, rather than fiber bars or carbs!
I also want to try to do a 10km walk this weekend. It would be a good milestone to tick off, and I'm really feeling like my body is ready for at least 1 good long walk a week too!

Lastly, I just want to say thank you to all my friends and family that are encouraging me every day! Especially, Karen! She helps plan a lot of our meals, cooks the majority of them, shops for all the ingredients, and motivates me DAILY to keep at it! I literally couldn't keep doing this without her!

Back at it again!

Back at it again!

Well, it has been some time and that time has been full of many ups and downs! Although these were not the GOOD KIND! Mostly it was my weight going up and my motivation going down!

Bullet points of what has happened since I last posted here:

• I not only went back to my starting weight of 184kg (405lbs/29st) but surpassed it to nearly 200kg (440lbs/31.5st)!
• In January 2021, I was diagnosed with Type 2 Diabetes!
• I became as sedentary as I ever was and started getting issues with my knees, ankles, and tendons in my feet.
• I have also in that time tried various different types of diets "on my own". Sometimes with good 20kg losses, and other times with little to no losses or other negative physical effects!
  Some examples are Banting or Keto Diets and I even spent a couple months on a CRAZY Carnivore diet with a great 20kg loss, but a few negative Mental/Emotional results, as well as some unexplainable issues with my feet...It literally felt like I was constantly walking on nails!?
• In 2018 we bought a van and converted it to a campervan, and it started getting me out of the house and a little less sedentary!

However, I'm back at it again! At the beginning of August with my doctor's approval, I went back to Slimming World to do their Extra Easy "Diet", despite my heavy reliance on a lot of their "Healthy Carb" Free Foods.

It's taken me a month to find the confidence to share this journey again. Partly, because I wanted to make sure I found my determination to see this through again. It's embarrassing planning to start this journey, sharing it with friends and the rest of the world...and then Failing spectacularly...
But, I found a lot of determination and motivation in sharing my weight loss journey in the past, and now confident enough to share and look for the support I enjoyed the last time! So thank you in advance to anyone reading and willing to support me on this journey again! I almost feel like I can't do this without you!

Results so far

Starting Weight (04/08/2021): 28st 4.5lbs (179.8kg/396.5lbs)

Week1: 28st (177.8kg/392lbs) = 4.5lbs loss

Week2: 27st 10lbs (176kg/388lbs) = 4lbs loss

Week3: 28st 0.5lbs (178kg/392.5lbs) = 4.5lbs gain

Week4: 27st 8.5lbs (175.3kg/386.5lbs) = 6lbs loss

I'm listing my results in Stones and Pounds because this is the measurement Slimming World uses by default.

Slimming World

A very brief and simplified description of what I understand about Slimming Worlds Extra Easy "diet" is there are essentially 4 types of food:

Free Food
- Everything sugar free with less than 2% Fat. That is a dangerous over simplification, but some examples of Free Food are Potatoes, Lean Meats, Rice, Pasta, Veg, Eggs, Fruit, etc
- This needs to make up at least 2/3 of your plate for Breakfast, Lunch & Supper

Speed Free Food

- These are Lower Calorie foods like Veg and Fruits, although not ALL are Speed. Example Bananas, Corn, Potatoes, etc

- This needs to make up at least 1/3 of your plate for Breakfast, Lunch & Supper

Healthy Extras

- These are Calcium and Fibre option foods. Mostly I get my Calcium from Dairy products and my fibre from grains.

- These foods are weighed/measured to both ensure that you are getting enough Calcium and fibre, and also that you are not getting TOO MUCH!

- You need to have 2 A serves (Calcium) and 1 B serve (Fibre) EVERY DAY! And any more than that you have to count as SYNs!

SYNs

- These are anything that doesn't fall into Free Food/Speed Free Food and Healthy Extras, counts as SYNs!
- A "normal" sized person on the diet should aim to not have more than 15 SYNs a day. But as a male and at my size, the website calculates I could have up to 37 SYNs a day...Although 95% of the days I never have more than 15 SYNs anyway!

- Slimming Worlds app and reference material has SYN values for almost every product from most Brands or even Take Aways listed for you to help calculate and track your SYN count every day!

Due to the reference material, it is important to actually be a registered member of a Slimming World Group. However, I find it VITAL to be a member purely for the weekly weighing and accountability at the group for what your weekly result is. Yes, there is a little pressure and stress when you have not lost, but there is also great support and encouragement to fuel your motivation and determination to stay strict to the plan!

Please note my description of Slimming World's diet is extremely simplified and personal to me and is in no way meant to serve as a guide or template to anyone to try to do this diet without access to Slimming Worlds' amazing and detailed reference material or the vital support of attending weekly group meetings!

Exercise

Aside from Slimming World, I am also stepping up my Physical activity to get myself fit. My intention was to start slow like I did in 2011! But what started as short gentle 10 minute walks, have quickly become intense 30 to 50-minute walks. I'm a sweaty, panting mess when I'm done, but I'm really enjoying it and although have achy muscles most of the rest of every day, I actually feel energized by the exercise and will continue to push these to longer and longer walks till I can start running and have lost enough weight that I feel confident enough to get on a bicycle again. 

Part of the problem at my size being on a bike is that I feel way too top-heavy and the simplest of corners make me feel like I will topple over, So I have set a goal to start cycling when I reach 162kg (157lbs/25.5st), which is a 10% weight loss and is also the weight I was when I started cycling in 2011!

My Goals this time round

Weight

I have set my target at 120kg (264lbs/18.9st). A 60kg (132lbs/9.4st) total Loss!
I feel like this is when I was happiest and fittest and was the most sustainable weight I was at last time. Although I did drop down to 109kg (240lbs/17.1st) as my lowest weight in 2011. I didn't feel comfortable then! I struggled with energy and fitness, and struggled to maintain that weight! At 120kg I ran a half Marathon and did a LOT of cycling which was definitely sustainable!

Fitness
I want to be able to do long hikes around the world. Up and down Mountains! The First 1 I have set as a Celebratory hike/van trip: Walking the West Highland Way in Scotland!

I want to be able to get on my bike and cycle for 40 odd miles as a daily exercise routine.
I want to be able to run 5km a couple times a week....especially when it rains! I recall the amazing "highs" I had running in the rain. I literally had a "mantra" and emotional reaction to seeing it raining outside: "It's raining! Time for a run!" ...ok...weak as far as a mantra is concerned...but it had an amazing power to get me out of the house with my running shoes on! :P

How long will it take?

Honestly, I have no idea! 

Last time I lost on average 6.35kg (14lbs/1st) per month.

But, I'm 10 years older and have diabetes...I'm not sure which one of those is responsible...But I am losing weight slower this time around!
Also, I know it is almost cliche to say this, but this time around, I honestly want this to be a lifelong change and not just a time-based target!

How you can help me

If you had read this far, I thank you and ask you as a show of support and encouragement to me, that you:

1. Like my blog posts and/or Facebook posts every time I share them. I will try to post updates at least every week and share my activities via Strava on Facebook.
2. Follow my Blog.
3. Share it if you like, or if you think it may help someone else
4. Comment some encouragement or share your own success stories
5. Fellow Strava users can follow me on Strava via this link: https://www.strava.com/athletes/198477

New Year, New motivation/determination

I feel like I dodged a bullet, no wait, Scud Missile today on the scales! The home scales battery has been flat, so haven't weighed myself at home for over a month and last weigh-in in group was 4/12/2013 when I put on 10 lbs after being away for 2 weeks!

Since then I lost the plot completely and have avoided going to group taking the month off mentally and physically, committing to get back on plan today (again)!

In that month "away", I ploughed "mouth first" into:
- COPIOUS amounts of bread/toast, baguettes and crumpets
- VARIOUS lazy McD meals with the kids
- VARIOUS lazy Subway lunches with Karen Pienaar Dalldorf
- VARIOUS South African sweets, chocolates and crisps
- VARIOUS helpings of trifle, cake and cream, ice-cream, chocolates, dry roasted peanuts, crisps and sweets
- 2 x Christmas Parties
- 2 x Chinese Take aways
- 2 x Christmas dinners (1 with friends and 1 at home)
- 2 x bags of Thornton Toffees
- a treat with my teenage boys to Red Hot Buffet
- a lazy KFC night last night
- an anniversary weekend away
- and pretty much anything else that was going.

To say I didn't know the meaning of NO this last month the moment anything popped into my mind or was offered, is no exaggeration, and if I did say no, it was only because I was already stuffed full of NON-FREE foods, and that eating any more be have been nothing short of attempted suicide!!

HONESTLY, without any hyperbole, I was expected to get on the scales today and gain 1.5 or 2 stone in that month! The conversation in the car enroute to weigh-in with my friend Estelle went something like this:
If I have gained more than 2.5 stone I'm going to cry.
If I have gained 2 stone I wont be surprised.
If I have gained less than 1.5 stone I'll be SHOCKED!

I got on the scales to a 4 lbs gain! WHAT!? How is that even possible?!?!

But I'll take it with thanks and a massive sigh of relief and focus forward with motivation and determination!