Day 48 (2/4/2016)

I’ve got some exciting news to share with you. Today, during my karate lesson I was presented with a certificate for ‘Student of the Month‘. I’ve been working so hard lately and practicing as much as possible. I’m so proud of myself and happy that my improvement has been recognized.

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Class itself was very fun. First we performed every strike, block, and kick in synchronized count. Then we paired off and practiced self defense techniques. One example was when a larger opponent grabs hold of your wrist. We were taught several ways to break hold and counterattack.

For this activity, I was paired with my Sensei. He’s a brilliant teacher; giving me several tips and showing me how to improve my hold or gain advantage. My wrists were very sore afterwards because we had to grip tightly to pose a threat. Later in the day I noticed that finger-shaped bruises had formed.

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After class I helped clean up our house and the outside area, since we were having a house inspection the next day. I already keep the majority of the house spotless, so there wasn’t much to do. It was mainly the outside area that needed work. Once we had finished, I ate lunch and then got ready for work. Again, there wasn’t much to do at work. Instead I face-upped everything. My manager was very pleased with my efforts.

It was another late dinner when I finally arrived home. I made a healthy stir fry and then used the leftover ingredients to make a plainer, simpler meal for my boyfriend. I’ve been doing this a lot lately. He doesn’t want to lose weight at the moment and is weary about trying my healthy meals. So I usually make him side dishes (pasta, rice, etc) along with the main ingredient I used during dinner (meat, fish, etc).

It can be difficult to stick to a healthy diet and regular exercise, when everyone else in the house doesn’t. Especially when I have to cook unhealthy meals for my boyfriend – food that I used to indulge in when I was overweight. I’m much happier by being healthier but sometimes it’s hard doing it by myself.

 

Nutrition: 

BreakfastCereal with Raspberries

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40 g of Sustain (Kellogs) = 619 kJ (148 Cal)

1/2 cup of Reduced Fat Milk (Foodland) = 230 kJ (55 Cal)

1/2 cup of Raspberries (Driscoll) = 109 kJ (26 Cal)

Total: 958 kJ (229 Cal)

 

LunchChicken Tikka Masala (Leftovers)

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1 tsp of Garam Masala (Spice) = 25 kJ (6 Cal)

1/8 tsp of Iodized Salt = 0 kJ (0 Cal)

1/8 tsp of Ground Turmeric (Spice) = 4 kJ (1 Cal)

1/8 cup of of White Flour = 234 kJ (56 Cal)

130 g of Free Range Chicken Stir Fry (Lilydale) = 591 kJ (141 Cal)

5 ml of Sunflower Oil ( Crisco) = 170 kJ (41 Cal)

5 g of Minced Garlic (Coles) = 23 kJ (6 Cal)

1/4 of a medium Brown Onion =42 kJ (10 Cal)

1 tsp of Ginger Root = 7 kJ (2 Cal)

20 ml Cooking Light Thickened Cream (Bulla) = 158 kJ (38 Cal)

200 g of Italian Crushed Tomatoes Basil & Oregano (Coles) = 243 kJ (58 Cal)

Total: 1497 kJ (358 Cal)

DinnerKorean Lamb Stir Fry

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1.5 tbsp of Honteri Mirin Seasoning (Mizkan) = 260 kJ (62 Cal)

1 tbsp of Salt Reduced Soy Sauce (Lee Kum Kee) = 6 kJ (1 Cal)

5 g of Corn Flour (White Wings) = 74 kJ (18 Cal)

1/2 tbsp of Sunflower Oil (Crisco) = 252 kJ (60 Cal)

5 g of Minced Garlic (Coles) = 23 kJ (6 Cal)

1 sliced Red Chili = 38 kJ (9 Cal)

1 tsp of Ginger Root = 7 kJ (2 Cal)

60 g of Baby Spinach (Coles) = 79 kJ (19 Cal)

150 g of Lamb Rump Steak (Woolworths Select) = 1180 kJ (282 Cal)

30 g of Vermicelli (Oriental Merchant) = 483 kJ (115 Cal)

200 g of Bean Sprouts = 192 kJ (46 Cal)

Total: 2593 kJ (620 Cal)

SnacksCucumber with Hommus/Strawberry Lollipop/Strawberries/Cup of Tea

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1 cup of sliced raw Cucumber with Peel = 59 kJ (14 Cal)

1 pot of Hommus Single Serve = 667 kJ (159 Cal)

1 Strawberry and Cream Lollipop (Chupa Chups) = 188 kJ (45 Cal)

Note: I was given this treat with my karate achievement certificate. Yum!

150 g of Strawberries (Kds) = 201 kJ (48 Cal)

1 bag of Decaffeinated Tea (Lipton) = 0 kJ (0 Cal)

1 tsp of Raw Sugar = 63 kJ (15 Cal)

5 ml of Reduced Fat Milk (Foodland) = 10 kJ (2 Cal)

Total: 1187 kJ (284 Cal)

 

Overall:

Day 48 total is 6235 kJ (1490 Cal)

Recommended daily intake for a woman is 8500 (2000 Cal)

Deficit for the day is 2265 kJ (541 Cal)

 

Exercise: 

50 mins of Circuit Training (see above) = 1293 kJ (309 Cal) burned

 

10 mins of Mild Stretching = 105 kJ (25 Cal) burned

 

90 mins of Karate Practice = 3891 kJ (930 Cal) burned

 

120 mins of Moderate Effort Cleaning = 1297 kJ (308 Cal) burned

 

120 mins of lifting and placing down food products (work) = 3619 kJ (865 Cal) burned

 

Step Recording of 7119 Steps (using Pacer Pedometer) = 799 kJ (191 Cal) burned

 

Overall:

390 mins (6.5 hrs) of exercise performed on Day 48

Daily total is 11452 kJ (2737 Cal) burned

 

Day 48 Achievement:

Total consumed: 6235 kJ (1490 Cal)

Total burned: 11452 kJ (2737 Cal)

Net: -5217 kJ (-1247 Cal)

Therefore, I have burnt off more than I have consumed and should consequently lose weight.

 

Additional Notes:

On the 17th of April I’ll be taking my first karate grading to become a Yellow Belt. I’m very excited!

Day 47 (1/4/2016)

It certainly felt like April Fool’s Day this morning, when I was stuck in a traffic jam for over an hour. Seriously, it was a joke! It usually takes 10-15 minutes (depending on traffic) to drive to my gym. Not today though, so I completely missed my boxing lesson. I decided to stay back afterwards and complete a self-made circuit. My routine consisted of a 500 metre run, 10 burpees, 10 push ups, and 20 sit ups. I repeated it 10 times in 50 mins and, boy, did I sweat!

Once I had finished, I walked over to the store and bought my groceries for the day. For lunch I had leftovers – which always taste better reheated. Then, I decided to go for a scenic walk. My roommate is currently dog-sitting again, so I took the pup with me.

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She’s a well behaved dog, so I didn’t have any trouble. I walked around the block a couple of times but kept a constant pace. By the time we had finished our walk, she was very tired. I do enjoy dogs but I don’t think I’d like to own one at the moment.

For the remainder of the day I practiced my karate, cleaned, cooked and ate dinner, then relaxed. Nothing else interesting happened but I felt happy. That’s always a wonderful feeling. 🙂

 

Nutrition:

BreakfastCereal with Raspberries

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40 g of Sustain (Kellogs) = 619 kJ (148 Cal)

1/2 cup of Reduced Fat Milk (Foodland) = 230 kJ (55 Cal)

1/2 cup of Raspberries (Driscoll) = 109 kJ (26 Cal)

Total: 958 kJ (229 Cal)

LunchTomato Cheddar Cheese Toast/Warm Lentil Salad with Sausage and Apple (Leftovers)

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1 slice of Bruschettina (Pane Toscano) = 274 kJ (66 Cal)

1/4 of Tomato (Sliced) = 113 kJ (27 Cal)

15 g of Light Tasty Shredded Cheese (Coles) = 204 kJ (49 Cal)

1 tbsp of Sunflower Oil (Crisco) = 503 kJ (120 Cal)

1 tbsp of Italian White Wine Vinegar (Coles) = 21 kJ (5 Cal)

10 g of Mild American Mustard = 48 kJ (12 Cal)

1/4 tsp of Iodized Salt = 0 kJ (0 Cal)

1 tsp of Minced Garlic (Coles) = 23 kJ (6 Cal)

1 medium Pink Lady Apple = 301 kJ (72 Cal)

1/2 stalk of Celery = 13 kJ (3 Cal)

120 g of Lentils (Coles) = 348 kJ (83 Cal)

1 Simply Less Chicken Sausage (Coles) = 239 kJ (57 Cal)

Total: 1936 kJ (463 Cal)

 

DinnerChicken Tikka Masala 

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60 g of Brown Rice Cup (Sun Rice) = 442 kJ (106 Cal)

1 tsp of Garam Masala (Spice) = 25 kJ (6 Cal)

1/8 tsp of Iodized Salt = 0 kJ (0 Cal)

1/8 tsp of Ground Turmeric (Spice) = 4 kJ (1 Cal)

1/8 cup of of White Flour = 234 kJ (56 Cal)

130 g of Free Range Chicken Stir Fry (Lilydale) = 591 kJ (141 Cal)

5 ml of Sunflower Oil ( Crisco) = 170 kJ (41 Cal)

5 g of Minced Garlic (Coles) = 23 kJ (6 Cal)

1/4 of a medium Brown Onion =42 kJ (10 Cal)

1 tsp of Ginger Root = 7 kJ (2 Cal)

20 ml Cooking Light Thickened Cream (Bulla) = 158 kJ (38 Cal)

200 g of Italian Crushed Tomatoes Basil & Oregano (Coles) = 243 kJ (58 Cal)

Total: 1939 kJ (463 Cal)

Snacks Celery & Hommus/Dried Apricots with Yogurt/Cup of Tea

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1 stalk of raw Celery = 27 kJ (7 Cal)

1 pot of Hommus Single Serve = 667 kJ (159 Cal)

30 g of Dried Apricots (Coles) = 379 kJ (91 Cal)

60 g of Thick and Creamy Vanilla Lowfat Yogurt (Yoplait) = 251 kJ (60 Cal)

1 bag of Decaffeinated Tea (Lipton) = 0 kJ (0 Cal)

1 tsp of Raw Sugar = 63 kJ (15 Cal)

5 ml of Reduced Fat Milk (Foodland) = 10 kJ (2 Cal)

Total: 1397 kJ (334 Cal)

 

Overall:

Day 47 total is 6229 kJ (1489 Cal)

Recommended daily intake for a woman is 8500 (2000 Cal)

Deficit for the day is 2271 kJ (523 Cal)

 

Exercise: 

40 mins of Core Exercise Class at Gym = 1379 kJ (330 Cal) burned

 

50 mins of Circuit Training (see above) = 1293 kJ (309 Cal) burned

 

25 mins of Mild Stretching = 268 kJ (64 Cal) burned

 

60 mins of Brisk Walking = 983 kJ (235 Cal) burned

 

35 mins of Karate Practice = 1510 kJ (361 Cal) burned

 

60 mins of Moderate Effort Cleaning = 644 kJ (154 Cal) burned

 

Step Recording of 8587 Steps (using Pacer Pedometer) = 958 kJ (229 Cal) burned

 

Overall:

270 mins (4.5 hrs) of exercise performed on Day 47

Daily total is 7037 kJ (1682 Cal) burned

 

Day 47 Achievement:

Total consumed: 6229 kJ (1489 Cal)

Total burned: 7037 kJ (1682 Cal)

Net: -808 kJ (-193 Cal)

Therefore, I have burnt off more than I have consumed and should consequently lose weight.

 

Additional Notes:

Fortunately I wasn’t pranked today. How about you?

Day 46 (31/3/2016)

This morning, my alarm went off at 5:30 am for my 6:30 am Boxing class. I was still very tired though. Last night I had work and didn’t get to bed until 1 am. I knew I wouldn’t be able to function properly without a full night’s sleep, so I decided to skip my class and get some extra rest. When I officially woke up, it was 9 am.

I went into town today to run some errands. Afterwards I decided to walk around the area, to stretch my legs. Then I went to the grocery store, picked up my daily ingredients, and drove home. For the rest of the day I completed my uni homework. I got a lot done and I’m almost caught up for the week.

Since I missed my morning exercise class, I was looking forward to my afternoon Boxing session. We completed our circuits outside today. I always enjoy being outdoors and breathing in the fresh air. It was an enjoyable workout and I made sure that every punch was just a hard as the last.

Everyday I’m feeling fitter and stronger!

 

Nutrition:

BreakfastYogurt with Granola and Raspberries

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130 g of Thick and Creamy Vanilla Lowfat Yogurt (Yoplait) = 565 kJ (135 Cal)

23 g of Honey & Cinnamon Granola (Five:am) = 391 kJ (94 Cal)

1/2 cup of Raspberries (Driscoll) = 109 kJ (26 Cal)

Total: 1065 kJ (255 Cal)

 

Lunch – Thai Green Chicken Curry (Leftovers)

1/2 tsp of Fish Sauce (Kame) = 10 kJ (2 Cal)

1/2 cup of Cut Green Beans = 84 kJ (20 Cal)

80 g of Authentic Thai Green Curry Paste (Valcom) = 515 kJ (123 Cal)

200 ml of Lite Coconut Milk (Trident) = 611 kJ (146 Cal)

200 g of Free Range Chicken Stir Fry (Lilydale) = 887 kJ (212 Cal)

3 g of Palm Sugar (Jeeny’s Oriental Food) = 50 kJ (12 Cal)

Total: 2132 kJ (510 Cal)

 

DinnerWarm Lentil Salad with Sausage and Apple

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Note: This was so good! Usually I dislike salads but this one had so much flavour!!

1 tbsp of Sunflower Oil (Crisco) = 503 kJ (120 Cal)

1 tbsp of Italian White Wine Vinegar (Coles) = 21 kJ (5 Cal)

10 g of Mild American Mustard = 48 kJ (12 Cal)

1/4 tsp of Iodized Salt = 0 kJ (0 Cal)

1 tsp of Minced Garlic (Coles) = 23 kJ (6 Cal)

1 medium Pink Lady Apple = 301 kJ (72 Cal)

1/2 stalk of Celery = 13 kJ (3 Cal)

90 g of 4 Leaf Salad (Coles) = 234 kJ (56 Cal)

120 g of Lentils (Coles) = 348 kJ (83 Cal)

1 Simply Less Chicken Sausage (Coles) = 239 kJ (57 Cal)

Total: 1730 kJ (414 Cal)

 

Snacks – Mini Fruit Salad/Soft Boiled Egg/Cup of Tea

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1 medium Pear = 425 kJ (102 Cal)

34 g of Dried Apricots (Coles) = 379 kJ (91 Cal)

1 whole Soft Boiled Egg = 293 kJ (70 Cal)

1 bag of Decaffeinated Tea (Lipton) = 0 kJ (0 Cal)

1 tsp of Raw Sugar = 63 kJ (15 Cal)

5 ml of Reduced Fat Milk (Foodland) = 10 kJ (2 Cal)

Total: 1169 kJ (279 Cal)

 

Overall:

Day 46 total is 6096 kJ (1451 Cal)

Recommended daily intake for a woman is 8500 (2000 Cal)

Deficit for the day is 2404 kJ (575 Cal)

 

Exercise: 

60 mins of Leisurely Paced Walking = 774 kJ (185 Cal) burned

 

50 mins of Boxing Class at Gym = 1293 kJ (308 Cal) burned

 

10 mins of Mild Stretching = 108 kJ (26 Cal) burned

 

120 mins of Moderate Effort Cleaning = 1293 kJ (308 Cal) burned

 

Step Recording of 6052 Steps (using Pacer Pedometer) = 707 kJ (169 Cal) burned

 

Overall:

240 mins (4 hrs) of exercise performed on Day 46

Daily total is 4171 kJ (997 Cal) burned

 

Day 46 Achievement:

Total consumed: 6096 kJ (1451 Cal)

Total burned: 4171 kJ (997 Cal)

Net: 1925 kJ (460 Cal)

Therefore, I haven’t burnt off more than I have consumed. However my deficit (thanks to my additional exercise) is still large enough that I should consequently lose weight.

 

Additional Notes:

I’ve found a free yoga class on Sunday but I’m waiting for their confirmation email. Hopefully I receive it in time to attend.

Day 45 (30/3/2016)

This morning I woke up feeling motivated and ready to restart my gym classes. They don’t operate during the Easter Holidays, so it’s been five class-free days. Fortunately my fitness buddy joined me for both Weight & Conditioning and Core classes. She missed out on last week’s Weight Training session, so I was glad my partner in crime attended this one.

On a stranger note, we were the only ones there. Maybe people are still driving back home from the long weekend? It was very weird because the previous class had eight women in it last week. Oh, well. Our trainer could concentrate solely on us.

The class was hard. A lot of the exercises were HIIT (High Intensity Interval Training) with minimal breaks. The bikes almost killed me. During the end, we had to sprint on them and I was able to get up to 160 cycles per minute! I felt like I was going to fly off. Then afterwards, our core session was twice as hard because our muscles were already sore. The dread in my face was visible whenever we had to do planks.

Once I had finished my gym classes, I walked to the store and picked up the ingredients for today’s meal plan. I decided to replace my dinner with healthy Mexican food from a local restaurant. All the ingredients are fresh and they list the kilojoule (calorie) content for each filling; including the meats, salsas, salads, sauces, and cheeses. My bowl had black rice, refried beans, tomato salsa, cos lettuce, and Verde sauce. Delicious and low in kilojoules (calories)!

I was able to fit in some cleaning before work, so my house remains spotless. I’m trying to keep it as tidy as possible, so I don’t have to dedicate an entire day to cleaning. I just do a couple of hours a day instead. 🙂

 

Nutrition: 

BreakfastYogurt with Granola and Raspberries

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130 g of Thick and Creamy Vanilla Lowfat Yogurt (Yoplait) = 565 kJ (135 Cal)

23 g of Honey & Cinnamon Granola (Five:am) = 391 kJ (94 Cal)

1/2 cup of Raspberries (Driscoll) = 109 kJ (26 Cal)

Total: 1065 kJ (255 Cal)

 

LunchApple & Cheddar Pita Pocket

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Note: I know this sounds like such a weird combination but, trust me, it tastes GOOD!!

1/2 Medium Pink Lady Apple = 151 kJ (36 Cal)

30 g of Light Tasty Shredded Cheese (Coles) = 408 kJ (98 Cal)

45 g of 4 Leaf Salad (Coles) = 117 kJ (28 Cal)

1 Corn Wrap (Mountain Bread) = 293 kJ (70 Cal)

15 g of Mild American Mustard = 72 kJ (17 Cal)

Total: 1041 kJ (249 Cal)

 

DinnerZambrero Powerbowl

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1 bowl of Chicken Black Rice Powerbowl w/ Verde Sauce and Tomato Salsa = 1862 kJ (445 Cal)

Total: 1862 kJ (445 Cal)

 

SnacksMini Fruit Salad/Peanut Butter/Roasted Nut Bar/Cup of Tea

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1/2 medium Pink Lady Apple = 151 kJ (36 Cal)

1 medium Pear = 425 kJ (102 Cal)

34 g of Dried Apricots (Coles) = 379 kJ (91 Cal)

20 g of Light Peanut Butter Spread (Kraft) = 448 kJ (107 Cal)

1 Roasted Nut Bar with Mixed Berries (Nice & Natural) = 640 kJ (153 Cal)

1 bag of Decaffeinated Tea (Lipton) = 0 kJ (0 Cal)

1 tsp of Raw Sugar = 63 kJ (15 Cal)

5 ml of Reduced Fat Milk (Foodland) = 10 kJ (2 Cal)

Total: 2115 kJ (506 Cal)

 

Overall:

Day 45 total is 6082 kJ (1454 Cal)

Recommended daily intake for a woman is 8500 (2000 Cal)

Deficit for the day is 2418 kJ (578 Cal)

 

Exercise: 

50 mins of Strength and Conditioning Class at Gym = 644 kJ (154 Cal) burned

 

25 mins of Mild Stretching = 268 kJ (64 Cal) burned

 

40 mins of Core Class at Gym = 1377 kJ (329 Cal) burned

 

60 mins of Moderate Effort Cleaning = 644 kJ (154 Cal) burned

 

120 mins of lifting and placing down food products (work) = 3619 kJ (865 Cal) burned

 

Step Recording of 7010 Steps (using Pacer Pedometer) = 787 kJ (188 Cal) burned

 

Overall:

295 mins (4.92 hrs) of exercise performed on Day 45

Daily total is 7343 kJ (1755 Cal) burned

 

Day 45 Achievement:

Total consumed: 6082 kJ (1454 Cal)

Total burned: 7343 kJ (1755 Cal)

Net: -1261 kJ (-301 Cal)

Therefore, I have burnt off more than I have consumed and should consequently lose weight.

 

Additional Notes:

I’m currently looking for some free yoga classes I can try out. I feel like it’s something I would be good at. If I like it, I might practice it at home (I don’t have enough money for weekly classes).

 

Day 44 (29/3/2016)

After a few days without my cardio training, I’m really missing the gym. So, I decided to create my own circuit course and work my butt off! When I arrived my trainer was there (usually no classes on Tuesday morning) and was writing a Post-Easter Workout on the whiteboard. I love following her exercise routines because they’re difficult but very rewarding once you’ve finished.

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After an hour, I’d only completed 4 repetitions out of 10. However, I needed to walk over to the grocery shop and buy ingredients for tonight’s dinner. I also have work later today and need enough time to shower and get ready. I wish I could have stayed longer and completed it. However, It was still a great workout!

I had a four hour shift at work today. It was enjoyable but at a really awkward time. When I got home, I cooked dinner straight away but didn’t eat until 9 pm! At least I was full for the remainder of the night. 🙂

 

Nutrition:

 

BreakfastAvocado Egg Toast 

1 Slice of Wholemeal Grain Toast (Helga’s Bakehouse) = 429 kJ (103 Cal)

1/4 of Avocado (Mashed) = 245 kJ (59 Cal)

1 medium Fried Egg = 283 kJ (68 Cal)

1/4 tsp of Iodized Salt = 0 kJ (0 Cal)

Total: 957 kJ (229 Cal)

 

Lunch Tortellini Vegetable Soup (Leftover)

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1/4 tbsp of Medium Brown Onion = 42 kJ (10 Cal)

1/2 cup of Chopped Red Capsicum (Coles) = 63 kJ (15 Cal)

1/2 cup of Real Stock Salt Reduced Chicken (Campbell’s) = 42 kJ (10 Cal)

200 g of Italian Crushed Basil & Oregano Tomatoes (Coles) = 243 kJ (58 Cal)

105 g of cooked Veal Tortellini (Latina Fresh) = 735 kJ (176 Cal)

1/2 medium Zucchini = 36 kJ (9 Cal)

Total: 1296 kJ (310 Cal)

 

DinnerThai Green Chicken Curry with Brown Rice

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1/2 tsp of Fish Sauce (Kame) = 10 kJ (2 Cal)

1/2 cup of Cut Green Beans = 84 kJ (20 Cal)

63 g of Brown Rice Cup (Sun Rice) = 442 kJ (106 Cal)

80 g of Authentic Thai Green Curry Paste (Valcom) = 515 kJ (123 Cal)

200 ml of Lite Coconut Milk (Trident) = 611 kJ (146 Cal)

200 g of Free Range Chicken Stir Fry (Lilydale) = 887 kJ (212 Cal)

3 g of Palm Sugar (Jeeny’s Oriental Food) = 50 kJ (12 Cal)

Total: 2599 kJ (621 Cal)

 

Snacks – Mini Fruit Salad/Unsalted Peanuts/Cup of Tea

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1 medium Pink Lady Apple = 301 kJ (72 Cal)

1 medium Pear = 425 kJ (102 Cal)

34 g of Dried Apricots (Coles) = 379 kJ (91 Cal)

5 g of Unsalted Peanuts (Coles) = 200 kJ (49 Cal)

1 bag of Decaffeinated Tea (Lipton) = 0 kJ (0 Cal)

1 tsp of Raw Sugar = 63 kJ (15 Cal)

5 ml of Reduced Fat Milk (Foodland) = 10 kJ (2 Cal)

Total: 1378 kJ (329 Cal)

 

Overall:

Day 44 total is 6230 kJ (1489 Cal)

Recommended daily intake for a woman is 8500 (2000 Cal)

Deficit for the day is 2270 kJ (543 Cal)

 

Exercise: 

40 mins of Circuit Training at Gym = 1379 kJ (330 Cal) burned

 

10 mins of Mild Stretching = 108 kJ (26 Cal) burned

 

60 mins of Moderate Effort Cleaning = 644 kJ (154 Cal) burned

 

180 mins of lifting and placing down food products (work) = 5464 kJ (1306 Cal) burned

 

Step Recording of 10788 Steps (using Pacer Pedometer) = 1243 kJ (297 Cal) burned

 

Overall:

290 mins (4.83 hrs) of exercise performed on Day 44

Daily total is 8807 kJ (2105 Cal) burned

 

Day 44 Achievement:

Total consumed: 6230 kJ (1489 Cal)

Total burned: 8807 kJ (2105 Cal)

Net: -2577 kJ (-616 Cal)

Therefore, I have burnt off more than I have consumed and should consequently lose weight.

 

Additional Notes:

I’ve discovered a new love – Dried apricots! I’ve never tried them before and wow, they’re one of the tastiest snacks I’ve ever had. 🙂

 

I’m feeling really good about my diet so far. I’m thinking of extending it further than just one week and try for two, and then three, etc.

 

Day 43 (28/3/2016)

It’s the first day of my new meal plan, the “1200 Calorie, 7 Day Weight Loss Diet Plan” by eatingwell.com. I’m very excited to try out some of their different recipes but I’ve had to modify some of the meals. Mainly because I’m using Australian ingredients and local produce (many fruits and vegetables are unavailable due to the season). If you want to read more about my new meal plan or the reasons behind my diet change, click HERE.

Since it’s Easter Monday, I don’t have gym class, university, or work. I’ve decided to catch up on my uni homework and get the majority finished today. It was a solid six hour session, where I completed all my notes and assignments. Throughout my study period, I gave myself small breaks. Including some cleaning, snacking (planned and healthy), and walking my Future MIL’s dog. At the end of the day, I felt proud of my achievements and hard work.

After dinner, my roommate and boyfriend came home from their respective trips. Although I missed them, I actually liked the alone time and the peacefulness of the house. It makes me wonder what it’s like to live alone. As I’ve always been with someone, either my family or boyfriend. So, I might not ever experience it…

Anyway, (enough rambling) I’m a little sad that Easter’s finished but at least my work schedule will go back to normal. 🙂

 

Nutrition: 

BreakfastAvocado Egg Toast & Apple

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1 Slice of Wholemeal Grain Toast (Helga’s Bakehouse) = 429 kJ (103 Cal)

1/4 of Avocado (Mashed) = 245 kJ (59 Cal)

1 medium Fried Egg = 283 kJ (68 Cal)

1/4 tsp of Iodized Salt = 0 kJ (0 Cal)

1 medium Pink Lady Apple = 301 kJ (72 Cal)

Total: 1258 kJ (301 Cal)

 

Lunch – Tomato Cheddar Cheese Toast & Tortellini Vegetable Soup

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1 slice of Bruschettina (Pane Toscano) = 274 kJ (66 Cal)

1/4 of Tomato (Sliced) = 113 kJ (27 Cal)

15 g of Light Tasty Shredded Cheese (Coles) = 204 kJ (49 Cal)

1/4 tbsp of Medium Brown Onion = 42 kJ (10 Cal)

1/2 cup of Chopped Red Capsicum (Coles) = 63 kJ (15 Cal)

1/2 cup of Real Stock Salt Reduced Chicken (Campbell’s) = 42 kJ (10 Cal)

200 g of Italian Crushed Basil & Oregano Tomatoes (Coles) = 243 kJ (58 Cal)

105 g of cooked Veal Tortellini (Latina Fresh) = 735 kJ (176 Cal)

1/2 medium Zucchini = 36 kJ (9 Cal)

Total: 1888 kJ (451 Cal)

 

Dinner – Salmon & Vegetables

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125 g of Salmon w/ Skin On (Ocean Chef) = 929 kJ (222 Cal)

100 g of Roasted Brussel Sprouts = 401 kJ (96 Cal)

63 g of Brown Rice Cup (Sun Rice) = 442 kJ (106 Cal)

3 ml of Sunflower Oil (Crisco) = 102 kJ (24 Cal)

Total: 1874 kJ (448 Cal)

 

SnacksCucumber & Hommus/Yogurt & Raspberries/Cup of Tea

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1 cup of Sliced Cucumber (with peel) = 59 kJ (14 Cal)

1 pot of Hommus Single Serve (Coles) = 667 kJ (159 Cal)

50 g of Thick and Creamy Vanilla Lowfat Yogurt (Yoplait) = 221 kJ (53 Cal)

1/3 cup of Raspberries (Driscoll) = 73 kJ (17 Cal)

1 bag of Decaffeinated Tea (Lipton) = 0 kJ (0 Cal)

1 tsp of Raw Sugar = 63 kJ (15 Cal)

5 ml of Reduced Fat Milk (Foodland) = 10 kJ (2 Cal)

Total: 1092 kJ (261 Cal)

 

Overall:

Day 43 total is 6112 kJ (1460 Cal)

Recommended daily intake for a woman is 8500 (2000 Cal)

Deficit for the day is 2388 kJ (571 Cal)

 

Exercise: 

60 mins of Moderate Paced Walking Uphill = 1551 kJ (371 Cal) burned

 

120 mins of Moderate Effort Cleaning = 1293 kJ (308 Cal) burned

 

Step Recording of 8758 Steps (using Pacer Pedometer) = 980 kJ (234 Cal) burned

 

Overall:

180 mins (3 hrs) of exercise performed on Day 43

Daily total is 3824 kJ (914 Cal) burned

 

Day 43 Achievement:

Total consumed: 6112 kJ (1460 Cal)

Total burned: 3824 kJ (914 Cal)

Net: 2288 kJ (547 Cal)

Therefore, I haven’t burnt off more than I have consumed. However my deficit (thanks to my additional exercise) is still large enough that I should consequently lose weight.

 

Additional Notes:

Everything I’ve eaten today has been yummy and easy to prepare/make. So far I’m impressed with my new diet. It’s definitely something I can stick to! 🙂

 

 

 

Personal Thoughts (28/3/2016)

After putting on weight last week, I’ve been feeling really discouraged. I’ve carefully examined my diet and discovered the problem. Snacking! It’s not just the snacks that are hindering me; it’s the anxiousness behind them.

I’m afraid of feeling hungry!

 

Unfortunately this isn’t the first time I’ve sabotaged myself. When I was twenty years old, I moved away from home and into my Boyfriend’s house with his family. They had a completely different diet to mine – a very unhealthy, kilojoule (calorie) dense one. At my mother’s place, she didn’t keep any unnecessary snacks in the cupboards and we also didn’t eat anything after dinner. At my boyfriend’s house, there was so much food that I always felt full. I quickly overindulged in my first few months living there.

After adjusting to their diet, I tried to cut back on the amount of food I was consuming. However, I couldn’t stop snacking. Whenever the slightest hunger pain arose, I ate. I had become afraid of feeling hungry and soon became accustomed to always feeling full. This is the period of time that I gained the majority of my weight.

When I moved into my own house with my boyfriend and a roommate, I was able to fully control my diet. As I wasn’t happy with my appearance and excess fat, I successfully cut down on fatty snacks and junk food. Then slowly step by step, I added in more nutritious foods – like fruits, vegetables, nuts, legumes, etc. Finally I had reached the point where I was kilojoule (calorie) counting, balancing my macros, and adjusting my daily nutrients. I was happy and I felt healthy.

At that point in time, I felt the occasional hunger pain but I was able to justify them (You’ll eat in an hour… Just drink more water… It’s bed time.. etc). However, since I was eating at such a large kilojoule (calorie) deficit, the hunger steadily increased. I started to panic. I didn’t like feeling hungry.

That’s when I decided to increase my daily kilojoule (calorie) intake but still have a deficit (so I could lose weight). My initial goal was to eat the same healthy meals but just add in more snacks whenever I felt hungry. This worked at first. I strictly stuck to my kilojoule (calorie) limit and ate reasonably healthy.

However, a switch went off inside my head. More food was available to me. I lost control and started buying sweets and chocolate. I’d eat the lollies my boyfriend would buy. My kilojoules (calories) kept increasing until I was eating over a recommended women’s intake. I’d justify this eating pattern because I was exercising. However, you can’t out-exercise a bad diet. And you guessed it, I gained weight.

This is where I am now. Realizing the mistakes I’ve made and the control I’ve lost. There’s only one way to feel fuller but not indulge in unhealthy snacks…

Follow a diet meal plan.

 

After searching the internet, I’ve found one that suits my tastes and allows me to substitute certain foods. It’s called the “1200 Calorie, 7 Day Weight Loss Diet Plan” by eatingwell.com.

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Don’t worry about the low calorie amount. With my substitutions and using the Australian variations, I’m actually consuming an average of 6000 kJ (1400 Cal) daily.

Throughout the day I eat breakfast, lunch, and dinner, as well as two snacks. The diet plan ensures that I eat at least 2 fruits and 5 vegetables, whilst keeping sodium low and fiber high. It’s designed by dietitians and culinary experts to offer healthy and delicious meals for weight loss.

 

Here are a few examples of the dinners I’ll be consuming.

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Warm Lentil Salad with Sausage and Apple

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Chicken Tikka Masala

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Korean Beef Stir Fry

 

Everything looks and sounds so tasty! Hopefully I’ll feel better on this diet and be able to control my urges.

Has anyone else struggled with anxiety towards hunger pains? Or lack of control when it comes to treats or desserts?

I’d love your opinion. 🙂