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Monday, 27 August 2018

Diet 2018 - Wk 34


Well, I haven't been monitoring my daily calorie intake or sticking to my diet plan since January, and it certainly shows. Rather than losing any weight, my weight has slowly increased during the past six months. My average morning weight last week was 105.0 kg, which means my BMI is now around 34.3. I certainly need to loose weight, and I also need to start doing some 5BX excercise in the evenings in addition to tracking my daily stepcount. I finally got around to tracking my eating again last week, and although I stuck to my diet plan Mon-Thu, I ate a bit too much on the weekend, including some takeaway fries on Saturday and Sunday. At least I managed to avoid buying or eating any confectionery.

My averages for the week were:
Fibre (g) Carbs (%) Fat (%) Protein (g) Sodium (mg) kcals Stepcount
40.7 58.0% 21.7% 127.5 5419.4 2637.0 3,172

My target for fat is 10-15% of total daily cals, so it was a bit too high, due mostly to the McDonalds and KFC fries on the weekend. My protein target is ~1g/kg of bodyweight, so should be around 100g/day. So this was also a bit too high last week, mostly due to having a bit too much meat with my evening meals, although I had mostly chicken and turkey breast, rather than steak, which is good. My average daily kcals were too high, but at least it was a bit lower than my typical 'ad libitum' intake (around 3,000-3,500 kcals/day). If I stick to my standard daily meal plan, my daily calorie intake would average around 1,900 kcals/day, and I *should* loose around 0.5-0.75 kg/week (a bit more if a reach my daily 10,000 step goal, and do 11 mins of 5BX excercise in the evenings). Anyhow, today is the first day of a new week, so yet another chance to actually stick to my plan...


My target is to get down to around 76-78 kg (I was 78 kg when I in High School), which would put me (just) in the 'healthy weight' range of BMI.

Over the long term (this century), I've been a poster-boy for 'yo-yo' dieting - I can loose weight, but whenever I start eating junk food again I pack on the kilos... the long term upward trend in my maximum weight is also not good.



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