Daily averages for the week:
|Total exercise calories this week:||705|
As expected my overall calorie and fat intake was higher than usual in the early part of the week when I was enjoying eating out in London. However, I continued to eat more junk food after I got home, which means there were too few days of healthy eating to offset the first three days. The result is over 3000 kcal more than I need this week, which is dangerously close to the 3500 kcal it takes to put on a pound of fat. Coupled with a lack of exercise, first due to travel and then due to gluten induced illness, I have not had a very healthy week.
Strangely, this is not necessarily a bad thing. Research shows that people who give themselves permission to have a good time and make occasional mistakes show healthier lifestyle habits over the long term than those who are always hard on themselves. Yo-yo dieters often fall prey to all or nothing thinking – foods are “good” or “bad” therefore they are “good” or “bad” for eating them. The problem is that the guilt and shame produced by eating “bad” foods leads to a lower mood, less confidence, and a tendency to give up on healthy eating. It also encourages binge eating of such foods – once you’ve had one cookie, your diet is blown, so you might as well eat the whole packet.
While I am trying to lose a couple kilos of fat, I would not say I am “on a diet”. This implies that once the weight is lost, I will go back to my “normal” diet – which is what led to the fat gain in the first place! Rather, I am trying to change the way I eat permanently. As such, I am not going to avoid eating out or travelling for the rest of my life. I had a great time in London and I really enjoyed all the indulgent foods I ate. And I now feel ready to resume healthier eating habits and get back to work in the gym.
The Score for 5 February:
|Calories burned through exercise:||365|
What I ate:
|08:45||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|Scrambled eggs, 2 large||115g|
|Heinz baked beans 50% less sugar||195g|
|fried in butter||5g|
|Sliced raw tomato||82g|
|12:00||Tesco finest vine ripened tomato and lentil soup||300g|
|Nairns gluten free wholegrain crackers||28g|
|Lactofree skimmed milk||250mL|
|16:00||MaxiNutrition Lean protein powder, chocolate||40g|
|Plums, 2 large||160g|
|Genius brown sliced gluten free bread, 2 slices toasted||70g|
|Sunpat crunchy peanut butter||35g|
|20:00||Homemade turkey cottage pie topped with potato and parsnip mash||236g|
|Lindt Excellence 70% Cocoa chocolate bar, 2 squares||20g|