Having lost 20 lbs eating one meal a day, and proving to myself firstly that it’s possible and secondly that I can do it, I want to share the next stage with you.
I think it will be a fun thing to do and having already built up some momentum I’m backing myself to reach the goal.
I’m going to start a new post each week and add my daily updates.
Check back regularly, because I’ll probably update it as a live journal.
172 lbs (a 10 lb weight reduction)
Monday December 12 2011 – 182 lbs
Tuesday December 13 2011 – 180.6 lbs
Wednesday December 14 2011 – 179 lbs
Thursday December 15 2011 – 179.2 lbs
Friday December 16 2011 – 178.6 lbs
Saturday December 17 2011 – 178.6 lbs
Sunday December 18 2011 – 179.8 lbs
Monday - 182 lbs
Monday is usually the best today of the week for sticking rigidly to my eating plan. I’ve maintained 182ish lbs for a short while because I wanted to document the loss of the next 10 pounds of fat, so it’s good to get back to business.
As usual I ate a good meal at 5pm – Chicken Kiev, mashed potatoes, broccoli, asparagus. Followed by Jam Roly-Poly and custard!
Tuesday - Down from 182 to 180.6
3pm: I’ve made it past 2pm without sabotaging my eating plan. 2pm seems to be a good watershed for me, I know that if I’ve made it this far that it bodes well for the rest of the day.
I took photographs of the meal I ate yesterday on my phone to give you an idea of the portion size but I’ve lost my phone. Actually, I haven’t lost it so much as chucked it in with the paper recycling – which has been collected!! (I’m laughing about it now… kind of.)
5pm: Dinner – Sausages, boiled potatoes, greens and gravy. To follow, I had a homemade gingerbreadman covered in white icing to look like a snowman (my son made it!).
10pm: I think I under-ate at dinner because I’m hungry now and that usually doesn’t happen.
Wednesday - Down from 180.6 to 179
Noon: Lunchtime has been and gone. I feel a little hungry but that will pass. I’ve also developed a sore throat, which in times gone by would have been a good excuse to abandon the diet, but not this time. Over the last few months I’ve been able to work through feeling ill and other discomforts to make sure I stick to the eating plan.
5pm: Dinner – Steak pie, mashed potatoes, babycorn, broccoli, gravy. Followed by apple pie and ice cream.
8pm: I still feel full after dinner, which tells me I got it right today. Yesterday around this time I felt hungry and that’s bad news. If you wait all day to eat your one meal and it doesn’t satisfy you enough so that you don’t feel the need to eat for the rest of the evening, then thoughts of quitting can easily flash through your mind. One of the reasons I really like the 1 meal approach is because I know that at least once in the day I get to feel full and the feeling lasts for hours – and that’s something I didn’t get with other diets.
Thursday - Up from 179 to 179.2
10am: I’m glad this happened (slight weight gain) because it shows how crazy relying on the scale weight as a measure of progress can be. There was a time when seeing I had gained weight, even .2 of a pound, would have set me back. Suffering a pang of hunger would have seen me racing to the fridge to drink double cream straight from the container.
Now though, it doesn’t bother me. The real measure of my progress is whether I stuck to my eating plan, because I know that over a period of time the fat will continue to drop off. And I know that yesterday I put in the hard yards, worked through the temptations and made it to the end of the day feeling proud of my achievement.
5pm: Dinner – Fish, chips and mushy peas, followed by vanilla ice cream, toffee sauce and wafers.
10pm: Another good day today and I’m actually looking forward to weighing in tomorrow. It’s been a long time since I weighed myself everyday, so it’s fun to see what number comes up. Long term I have no plans to weigh myself regularly, I’m doing it it here because it fits with what I’m trying to do on the site, but after I’ve lost the final 10lbs I’ll put the scale away again. If you’re trying to lose weight too, I hope your day went well and you stuck to your diet!
Friday - Down from 179.2 to 178.6
10am: I’m delighted that I stuck rigidly to my eating plan yesterday. That’s the real success. Yes, the scale tells me I’ve lost weight and I’m pleased about that because it’s nice to see a lower figure on the digital display, but the real satisfaction comes from knowing that I’ve done what I said I would do despite the difficulties. Have a good day with your own diets today!
Noon: This evening grandma will be baby sitting while my wife and I go out to a social function. It’s a Christmas dinner at a restaurant, so there’ll be three courses and various appetizers and despite the fact I’m on a diet, I’m really looking forward to it because I don’t feel I have to watch what I eat (as long as I’m not a glutton). The thing is, I feel like that every day while I’m doing the one meal per day thing. It simply feels like I’m holding off and saving myself for later on when I can claim my reward – which seems to help me tolerate the odd pang of hunger I feel around this time of day.
5pm: Plans changed. No longer eating out so I had dinner at home. Dinner: Spaghetti Bolognese, Ciabatta, Parmesan cheese. Followed by spotted dick and custard (<–good winter comfort eating!)
11pm: I have to laugh when I see that custard of all things seems to have played a major part in this week’s eating. Some of it stems from the fact that I want to fill my belly in the evening and feel full and satisfied, and part of it comes from the fact I hope to demonstrate that eating just one meal a day doesn’t have to mean a huge departure from normal family life. I also hope to demonstrate that you don’t need to give up everything you enjoy. There are some people who would point out that my diet is carb heavy with too many sugars and not at all optimal, and they’re probably right (at least this week they are), but I don’t care. I’ve spent ages with other weight loss attempts faffing around juggling different nutrients and it’s boring, it’s a diet killer. This is my most successful attempt to lose weight ever and what’s more, it’s something I can dip in and out of to maintain my weight after I reach my target . This is the lightest I’ve been in 20 years and I LOVE IT!!
Saturday - No change 178.6
10am: That’s 5 days eating one meal a day and I’m pleased with the result. I started the week at 182lbs and ended on 178.6 lbs. Saturday is usually a day off for me where I eat what I want, when I want, but this week I might stick to my Sunday plan of eating two meals – lunch and dinner. Right at the start it was important to me to have one day a week when I was free deviate from the weekday routine, mostly for my sanity and to keep me motivated. I was also conscious that I didn’t want to shut down my metabolism by continuously under eating. But now that I’m so close to my target weight I feel inclined to push through this week and set myself up for a good week next week and hopefully I’ll be able to start 2010 exactly where I want to be.
Noon: Lunch – Cheese on toast x 2, a big handful of Doritos, 6 chocolates. 2 more chocolates.
4pm: Snack – A breadroll with hazelnut chocolate spread.
6pm: Dinner – Roast chcicken with sage and onion stuffing, roast postatoes 4, carrots, brocolli, mangetout and gravy. Followed by Tarte au citron with double cream (whipped).
8pm: Snack – 8 chocolates. another 2 chocolates!
Sunday - Up from 178.6 to 179.8
8am: Yesterday was fun. It was the first day the kids were off school so we decorated the Christmas tree and got into the spirit of the season. Which included eating chocolate. I know that yesterday I was going to push through and eat only two meals with no snacks but two things were at play. The first is that in the same way that on weekdays I’m in the habit sticking to a rigid eating pattern, on Saturday I’m in the habit of deviating from the diet. The second thing is that if I had pushed through and restricted my food intake, I wouldn’t be providing an accurate reflection of what I’ve been doing on this diet.
So I’m glad I relented. The scale shows that I’m over a pound heavier than I was yesterday and obviously I am, but I know it’s not a pound of fat. To have put on a pound of fat in one day I would have to have over-eaten by around 3500 calories above my maintenance intake of around 2500 calories and there’s NO WAY I ate 6000 calories yesterday. I’ll talk about how this happens at some other point. But this is why I usually don’t weigh myself… the scale lies and if you’re not careful you end up believing it, it knocks your confidence, encourages you to under-eat, which leads you to eventually break your diet and binge, which leads to guilt, which leads to quitting a diet that would eventually have given you the results you wanted.
Noon: Lunch – Tuna mayo sandwich.
5pm: Dinner – Chicken Korma curry, basmati rice, naan bread, onion bhaji. Followed by Sticky toffee brownie and ice cream.
6pm: Today I considered missing out the sweet stuff after dinner but went with it anyway. Very little about this diet is an exact science and I deliberately chose it to be that way. I don’t calorie count because calorie counting is a pain. That of course leaves me open to misjudgement. To be honest, that doesn’t me. Over the weeks I’ve seen my fat reserves drop and felt my waitband loosen, so I know it’s working.
Doing it this way leads to slow progress, but I believe there are benefits to going slowly. That said, I am sorely tempted to see what happens if I go for a week (Mon-Fri) without eating desert after my main meal.
I stuck to my eating plan today by eating two meals and tomorrow I’ll be back to one main meal in the evening.
This is me at 205 lbs:
This is me at 189 lbs
This is me at 179 lbs
Go to week 2 of my weight loss