| 1 Jan. | 1 Feb. | 1 Mar. | 1 Apr. | |
| Morning Weight: | 65.5 kg | 65.2 kg | 63.5Kg | 62.4Kg |
| Evening Weight: | 66.5 kg | 66.0 kg | 64.6Kg | 63.7 Kg |
| Morning Body Fat: | 30.0% | 28.0% | 29.2% | 26.6% |
| Evening Body Fat: | 31.4% | 30.4% | 28.5% | 26.1% |
| Measurements: | ||||
| Bust: | 33.5” | 34” | 34” | 33.5” |
| Waist: | 27.5” | 27.5” | 27” | 27” |
| Belly: | 32” | 33” | 32.5” | 31.5” |
| Hips: | 40.5” | 40.5” | 40” | 39.5” |
| Thigh: | 24” | 24” | 23.5” | 22.5” |
As usual I weighed and measured myself on the first of April, first thing in the morning and again before bed. My Tanita body composition scale has confirmed what the BodPod found: I have lost over 2% body fat! When I had the BodPod assessment, it showed my muscle mass had gone up, which is why I’ve only lost a kilo but dropped over 2% body fat. Remember, muscle weighs more than fat. I have also lost half an inch each from my bust, belly and hip measurements, and a whole inch from around my upper thigh.
On the first of January 2017 I said my goal was to lose 3 Kg and get my body fat below 25% by April first. Looking at the numbers, I have reached my goal of losing 3Kg, but have not got my body fat below 25%. In hindsight, I realise that was probably an overly ambitious target. If my starting morning weight was 65.5 Kg and 30.0% of that is fat, then that’s 19.65 Kg of fat. On April first, it was 62.4 Kg and 26.6% fat, or 16.60 Kg of fat. So I’ve actually lost exactly 3.05 Kg of fat. If I’d wanted to get down below 25%, I’d have to have lost at least another kilo. Entirely doable, but requiring more significant changes to my diet.
What’s more, the BodPod and Tanita tell me the weight I’ve lost actually is fat, not muscle or water. In fact, I’ve managed to do one of the hardest things in athletic weight loss – lose body fat while increasing muscle mass. That being the case, I am well happy with the progress I’ve made and consider this a goal achieved!
The Score for 1 April:
| Calories: | Protein: | Carbs: | Sugars: | Fat: | Sat Fat: | Fibre: | Alcohol: |
| 2340 | 106.08g | 268.22g | 143.19g | 82.23g | 24.30g | 28.61g | 14.00g |
| 18% | 46% | 33% | 4% | ||||
| Calories burned through exercise: | 0 | ||||||
What I ate:
| Time | Item | Amount | Calories | Protein | Carbs | Sugars | Fibre | Fat | Sat Fat | Alcohol |
| 08:45 | Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg | |||||||||
| Tap water | 250mL | 0 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | |
| Pan scramble made with eggs, 3 large | 168g | 220 | 21.17 | 0.00 | 0.00 | 0.00 | 15.12 | 4.20 | 0.00 | |
| with chopped red onion, | 27g | 11 | 0.32 | 2.13 | 1.51 | 0.38 | 0.05 | 0.00 | 0.00 | |
| chopped green pepper, | 52g | 10 | 0.42 | 1.35 | 1.25 | 0.83 | 0.16 | 0.05 | 0.00 | |
| chopped chestnut mushrooms, | 64g | 5 | 0.64 | 0.19 | 0.19 | 0.45 | 0.13 | 0.06 | 0.00 | |
| and grated Tesco extra mature cheddar | 12g | 49 | 3.05 | 0.01 | 0.01 | 0.00 | 4.19 | 2.60 | 0.00 | |
| served with Genius brown sliced gluten free bread, 2 slices toasted | 69g | 175 | 1.75 | 31.50 | 1.68 | 7.00 | 4.62 | 0.35 | 0.00 | |
| with butter | 5g | 37 | 0.03 | 0.06 | 0.03 | 0.00 | 4.11 | 2.61 | 0.00 | |
| and St Dalfour Raspberry fruit spread | 23g | 54 | 0.12 | 12.88 | 12.88 | 0.46 | 0.18 | 0.00 | 0.00 | |
| Black Tea | 450mL | 0 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | |
| 12:15 | Tesco finest vine ripened tomato and lentil soup | 300g | 182 | 7.80 | 19.20 | 8.40 | 4.50 | 7.20 | 0.60 | 0.00 |
| with added baked chicken breast, shredded | 32g | 43 | 10.21 | 0.00 | 0.00 | 0.00 | 0.61 | 0.19 | 0.00 | |
| Nairns gluten free wholegrain crackers | 28g | 128 | 2.97 | 16.49 | 0.50 | 2.13 | 4.70 | 1.85 | 0.00 | |
| Grapes | 100g | 66 | 0.40 | 15.40 | 15.40 | 0.70 | 0.10 | 0.00 | 0.00 | |
| Green tea | 250mL | 0 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | |
| 15:00 | Fresh ginger tea with a splash of lemon juice and 1 tsp honey | 250mL | 25 | 0.00 | 6.25 | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16:15 | Activia natural yoghurt | 150g | 96 | 7.50 | 9.90 | 9.90 | 0.00 | 2.90 | 2.00 | 0.00 |
| Natures Path Mesa Sunrise cereal | 50g | 195 | 5.00 | 40.00 | 6.50 | 5.00 | 1.65 | 0.25 | 0.00 | |
| Sliced plums, two medium, | 112g | 47 | 0.67 | 9.86 | 9.86 | 1.08 | 0.11 | 0.00 | 0.00 | |
| Sunflower seeds, | 5g | 30 | 1.04 | 0.57 | 0.13 | 0.43 | 2.58 | 0.23 | 0.00 | |
| Pumpkin seeds, | 5g | 30 | 1.51 | 0.54 | 0.07 | 0.30 | 2.46 | 0.44 | 0.00 | |
| and Brazil nuts | 6g | 41 | 0.86 | 0.25 | 0.14 | 0.45 | 4.03 | 0.97 | 0.00 | |
| Decaf black tea | 450mL | 0 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | |
| with skimmed milk | 100mL | 35 | 3.40 | 5.00 | 5.00 | 0.00 | 0.10 | 0.00 | 0.00 | |
| and sugar | 7g | 28 | 0.00 | 7.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | |
| 20:15 | Spice tailor tikka masala curry sauce with chicken breasts and peppers | 302g | 439 | 32.47 | 18.66 | 15.16 | 3.38 | 25.40 | 7.16 | 0.00 |
| Brown basmati rice | 110g | 126 | 3.17 | 26.08 | 0.43 | 1.22 | 1.04 | 0.25 | 0.00 | |
| Yoomoo yoghurt ice lolly, tropical fruit | 1 lolly | 74 | 1.60 | 14.90 | 10.90 | 0.30 | 0.80 | 0.50 | 0.00 | |
| 21:00 | Disaronno amaretto | 50mL | 194 | 0.00 | 30.00 | 30.00 | 0.00 | 0.00 | 0.00 | 14.00 |