Daily averages for the week:
|Total exercise calories this week:||2392|
I struggled more to keep my total calories down this week, with only two days being below my 2000kcal per day target. That said, my macronutrient amounts and proportions are right where I want them to be. I am also getting enough fibre and had only one day last week where I missed getting my five a day of fruit and vegetables. As well, I upped my exercise intensity this week with six workouts in four days, which brought my total exercise calories up to 2390. So despite my higher daily calorie intake, my overall calorie balance for the week was -1167 kcal. Coupled with the calorie deficits from the two weeks before that gives -2650 kcal, which means I’m well on my way to the -3500 kcal needed to lose a pound of fat.
Unfortunately I did even worse at keeping my sugars down this week. Five of the last seven days I was over 100g of total sugars. Now that’s no surprise on Saturday, when I had that coconut curry followed by chocolate mousse and Amaretto (140g of total sugars that day). What concerns me more is that even on days when I don’t have any flapjacks, desserts or chocolate I am still well above that limit. For example, on Thursday my total sugars were 110g, but much of that came from fruit (31g), vegetables (23g), and milk products (21g). The only added sugars I had that day were honey in tea (6g), the chutney for my sandwich (8g), the cereal in the afternoon (6.5g) and balsamic vinegar sauce on my dinner (10g). None of these foods would be considered high in sugar by most people (though as a nutritionist I know sauces and chutneys are famously little sugar bombs), and I wasn’t having large amounts of them.
Looks like I once again need to keep an eye on all the hidden sugars I’m getting!
The Score for 26 February:
|Calories burned through exercise:||0|
What I ate:
|07:45||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|Soft boiled eggs, 2 large||125g||163||15.75||0.00||0.00||0.00||11.25||3.13||0.00|
|Free From pure oats||50g||171||6.40||30.30||0.60||4.30||2.70||0.50||0.00|
|made with boiling water||250mL||0||0.00||0.00||0.00||0.00||0.00||0.00||0.00|
|Tesco mixed frozen fruits||100g||40||0.90||7.90||7.90||2.00||0.20||0.00||0.00|
|12:00||Sandwich made with Genius brown sliced gluten free bread, 2 slices, with||79g||195||1.95||35.10||1.87||7.80||5.15||0.39||0.00|
|Tesco honey roast ham slices,||56g||64||12.10||0.67||0.67||0.34||1.46||0.56||0.00|
|Tesco extra mature cheddar,||41g||170||10.41||0.04||0.04||0.00||14.31||8.90||0.00|
|and Baxters Albert’s Victorian chutney||32g||48||0.32||11.26||10.30||0.58||0.10||0.00||0.00|
|Red seedless grapes||102g||65||0.40||15.40||15.40||0.70||0.10||0.00||0.00|
|Galaxy milk chocolate||42g||229||2.80||23.50||23.30||0.00||13.60||8.20||0.00|
|16:00||Nectarine, minus stone||94g||42||1.32||8.55||8.55||1.14||0.10||0.00||0.00|
|17:30||Decaf black tea with skimmed milk and sugar||450mL||62||3.40||12.00||12.00||0.00||0.10||0.00||0.00|
|Tesco Twists cheese and onion||80g||322||7.92||55.44||2.64||4.48||6.64||1.04||0.00|
|19:45||Homemade Chicken and roasted butternut squash risotto||350g||290||19.93||42.37||5.39||3.22||4.02||0.55||0.00|