Week 2 Knoflers Weight Loss Challenge

Well weighed in today and I have lost 3lb in weight this week very proud of myself been a tough and hard week but I am getting there.

 

The course I am doing with Barry Communities First is brilliant, it allows you to pace yourself and does not set you any targets, I is called Foodwise for Life, weight management.

 

Yes you count the calories, but you also eat in smaller portions and it gives you portion sizes as well.

 

Bread, Pasta, rice, Cereals & Potato's (5 to 14) portions, per day, 1 portion will consist of the following:-

 

1 slice of bread (Medium), 1/2 a Bread roll (Medium), 1/2 a pitta bread, 3 tablespoons of Cereal,

3 Crackers, 3 rich tea biscuits, 1 Small Potato, 2 heaped tablespoons rice/Pasta (cooked) or 1 OZ Uncooked. Ideally for a man 8 to 14 potions per day.

 

Milk & Dairy Foods (2 to 3) portions, per day, 1 portion will consist of the following:-

 

1/3 pint (200ml) Milk, 1 small pot Yoghurt/ Cottage Cheese/ Framage frais, 1 OZ (30g) Cheese (Small Matchbox Size), 2OZ (60) Light Cream/Soft Cheese.

 

Fruits & Vegetables (5 to 9) portions, per day, 1 portion will consist of the following:-

 

3 tablespoons Vegetables, Small Salad, 1 Fruit e.g. Apple Orange ect, 2 small fruits eg. Plums, 2 tablespoons tinned/stewed Fruit, 125ml (small glass) Fruit Juice, A handful of berries, cherries, grapes ect, 1 Tablespoon raisins/ 2-3 dried apricots, 1 large slice of fresh melon or pineapple.

 

 Meat, Fish, Chicken, Eggs, Nuts & Pulses (2 to 3) Portions per day, 1 portion will consist of the following:-

 

3-4 OZ (80g-110g) beef, pork, ham, liver, chicken, oily fish, 4-5OZ (110g-150g) white fish, (not batter), 2 eggs, 3 tablespoons baked beans/ 1 small can, 2 tablespoons (60g) nuts/nut products e.g. peanut butter, 3 tablespoons pulse based dish, 3-4 tablespoons of pules e.g. red kidney beans, butter beans, lentils or chick peas.

 

Fatty & Sugary Foods (0 to 5) portions per day, 1 portion will consist of the following :-

1 teaspoon butter/margarine/spread, 2 teaspoons low fat spread, 1 teaspoon oil/lard/dripping, 1 teaspoon mayonnaise/salad dressing, 2 teaspoons low fat dressing, 2 teaspoons of sugar.

 

Another change I have made by choice was cutting out alcohol, I now drink either blackcurrant and soda water or Lime and soda water. 

 

I will update this blog daily with a food diary so everyone can see what I am eating, if anyone would like some advice please feel free to leave a comment on the blog and I will try my best to answer them.

 

Thank you all for reading and for all your support.