Starting weight and measurements

Morning Weight: 63.0kg or 9st 13lbs               Evening Weight: 63.9kg or 10st

Morning Body Fat: 30.7%                               Evening Body Fat: 28.8%

Measurements:

Bust: 33”              Waist: 28”            Hips: 40”              Upper Thigh: 23.5”

I come from a family of large people. Everyone from my parents to my siblings, to my extended family tends to struggle with their weight. In fact, three out of four of my grandparents developed type II diabetes. So I know I need to be careful when I gain weight as genetically I am holding a loaded gun (have you ever heard the saying “Genetics may load the gun, but lifestyle pulls the trigger”?). I am not a scale obsessive and I learned early that it is not body weight that matters so much as measurements and body fat. For years I have measured myself on the first day of every month, and four years ago I bought a fancy scale that measures body fat as well as weight. As I discussed in my first post, my goal is to lose 10 lbs and get my body fat below 25% by Christmas. 

I have used about five different online daily calorie needs calculators and entering the same stats every time has resulted in daily calorie needs ranging from 1550 to 1950 to maintain my weight with no exercise. Unless I pay a specialist to do a perfectly accurate test of my resting metabolism, I’m just going to have to assume my resting calorie needs are about 1800. As one pound of fat is about 3500 calories, I will need to create a calorie deficit of 500 calories per day in order to lose one pound per week. My new training program should have me burning at least 300 calories per session so I need to cut 200-500 calories per day from my diet. So the first challenge will be to simply get my daily calories down below 2000 every day this week, then we will see if we can get it below 1800 next week. Slowly but surely I will get there!

The Score:

Calories:	Protein:	Carbs:	Fat:	Fibre:
1774.24	77.38g	206.06g	69.86g	35.16g
	17.45%	46.46%	35.44%
Calories burned through exercise:		285

What I ate:

Time	Item	Amount
08:00	Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate
	Scrambled eggs (with a dash of salt, pepper and parsley)	2 eggs
	Freefrom Porridge made with water	40g
	and raisins	20g
	and walnuts	10g
	Sainsbury's pressed apple and cherry juice	100mL
09:00	Black tea	500mL
10:30	Raspberry and Echinacea tea	250mL
11:00	Seedless Red Grapes	100g
	Brazil nuts	8g
	Cashews	17g
14:00	Spinach	25g
	Tomato	75g
	The English Provender Balsamic Italian Dressing	15g
	Heinz Beanz, reduced sugar and salt	190g
	Genius brown bread toast	1 slice
	Alpro Soya Original	200mL
14:30	Green tea	250mL
15:30	Tri-Berry Nuun electrolyte tablet in water	500mL
16:30	Total Greek yoghurt	125g
	Sainsbury's frozen mixed blueberries and strawberries	100g
16:50	Sainsbury's Pineapple Fruit Dairy Split	60g
20:15	Moorish Vegetable Tagine (Leon's recipe book)	300g
	Merchant Gourmet Red and White Quinoa	100g
	Ellactiva Chocolate Calcium Chew	1 chew
	500mg Glucosamine sulphate	1 pill