Daily averages for the week:
|Total exercise calories this week:||816|
As I’ve discussed before, I take a rest week every fourth week where I only do formal exercise 2-3 days instead of 4-5 days. This is why my total exercise calories are so low: I only had two workouts. Unfortunately, I didn’t follow that up with a lower calorie diet this week – if anything it was more indulgent than usual.
I was in London on Monday so had planned to eat out and have whatever I want. But the bigger problem was the other three high calorie days. Not only that, but the proportion of my diet coming from fat went from 29 to 32%. And that was not from eating more nuts or other healthy fats! Needless to say the treats also kept the total sugars above 100g four of the seven days. The occasional slice of cake aside, I found much of the sugar in my diet this week came from Chai lattes, hot chocolate, and sugar in tea.
Calories in drinks can be very sneaky. Very few natural drinks are high in calories: Even whole milk only has 160 kcal per 250mL glass. In contrast, a tall Starbucks caffe mocha with whipped cream has 300kcal, and many people go for a larger size. Sadly our bodies don’t register drink calories in the same way as they do solid food ones, leaving you feeling hungry shortly afterwards. So even if you’ve just had a giant blended coffee drink with full fat foamed milk and sugar syrup, you’ll still have room for a pastry.
This is why studies show people who regularly consume fizzy drinks and blended coffees are more likely to be overweight than those who don’t. Even people who stick to diet sodas tend to struggle. Low calorie sweet drinks create a disconnect for our brains – the sweetness tells our body to expect some carbohydrate calories, but none come. This can cause sugar cravings and overeating.
Fundamentally, if you want to lose weight, don’t drink your calories!
The Score for 5 March:
|Calories burned through exercise:||0|
What I ate:
|08:15||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|Soft boiled eggs, 2 large||120g||157||15.12||0.00||0.00||0.00||10.80||3.00||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|
|12:30||Baked chicken breast||102g||135||31.90||0.00||0.00||0.00||1.90||0.60||0.00|
|Merchant Gourmet red and white quinoa||125g||231||7.63||35.75||1.88||5.00||5.25||0.63||0.00|
|and Cucina Glaze with Balsamic vinegar of Modena||15g||39||0.08||9.60||7.20||0.08||0.08||0.00||0.00|
|Lindt Excellence 70% Cocoa chocolate bar, 2 squares||20g||113||1.90||6.80||5.80||0.00||8.20||4.80||0.00|
|14:00||Twinnings cherry and cinnamon tea||250mL||0||0.00||0.00||0.00||0.00||0.00||0.00||0.00|
|16:00||Sainsbury’s Deliciously Free From Broccoli & Tomato Quiche||170g||394||8.67||34.17||3.74||4.59||24.65||12.07||0.00|
|Decaf black tea with skimmed milk and sugar||450mL||56||2.72||11.00||11.00||0.00||0.08||0.00||0.00|
|19:30||Tesco beef medallion steak, pan fried||123g||135||27.55||0.00||0.00||0.00||2.83||1.35||0.00|
|Potato and parsnip mash||201g||174||3.78||34.54||5.37||5.99||0.94||0.15||0.00|
|Gravy made with Bisto Best beef gravy granules in boiling water||about 75mL||34||0.60||6.99||0.23||0.09||0.50||0.06||0.00|