#oneaday Day 492: Character progression

On this particular stint of post-holiday weight loss, I have thus far lost 13.4 pounds, which is as near as dammit to a stone. (I have to look up how many pounds are in a stone every time, because Imperial is stupid, but it's still the default way one weighs oneself here in the UK, despite us being metric in every other area of life.) Granted, on said holiday I put on a lot of weight, so this is pretty much putting me back to where I was, but at least I know that much is possible, and thus it must continue to be possible to lose more.

There's no secret this time around, no fad diets or artificial restrictions on what I'm eating: just simple, straightforward calorie counting. And it appears to be working! For now, at least. So long as I stick to my limits for the vast majority of the week, I can even have complete days off — such as my work trip to London, or yesterday, when Andie and I both just fancied a nice treat from the local bakery — and still lose weight. This is good!

It takes a little mental adjustment to recalibrate yourself to a calorie limit, particularly if you've been less than attentive to your daily intake, but once you're there, I find you can gradually start to intuit how much you can allow yourself per day. And, given that I'm a big lad and thus naturally burn a fair amount of calories just by existing, I have not, to date, felt like I'm having to "deprive" myself of anything. I can even enjoy multiple chocolate bars per day — so long as they're not, say, 750g Dairy Milk bars.

I say there's no secret; I guess the one thing I would say that I've… I don't know if learned is the right word, but I've certainly established it firmly in my mind at this point… is that it pays to understand the things you reach for when you fancy a snack or a little treat during the day. By ensuring that we always have reasonably low-calorie offerings in the house for when we both fancy such things, it means we are much less inclined to go to the shop and buy a big bag of Haribo or the aforementioned 750g Dairy Milk bar.

I had inadvertently trained my mind into thinking that something wasn't "satisfying" if you could consume it quickly, and that really doesn't have to be the case at all. Lidl do these fake Kinder bars on their "Mister Choc" brand that are small enough to be about 100 calories each, and even though you can devour them in three bites, they're enough to stave off cravings for quite a while. If you want to go even lower calorie, then "Skinny Whip" bars or own-brand equivalent (I think Lidl's are just called "Whipped") are about 76 calories, and pretty much as good as something like a Milky Way.

I've also pretty much switched entirely away from cans of pop to squash with carbonated mineral water. I have a thing, particularly with diet soda, that I don't really know how to describe — I get to a point where it feels like it will be undesirable to drink them, because it… not burns exactly, but doesn't feel nice going down. I find this is much more likely with diet cola drinks than diet fruity sodas (Fanta, fake Lilt etc) but there are definitely times when my body goes "no fizzy pop, no". At those times it is seemingly absolutely fine with some orange squash made with carbonated mineral water, so I've been drinking quite a lot of that. And that, in turn, has been helping me just drink more generally, which I think is helpful.

I feel a bit better, too. After the holiday I was feeling exhausted, achey and generally Not Good, and the reason was because I was heavier than I'd ever been. I still have a very long way to go before I am where I want to be — the long-term, often unattainable-feeling goal is to lose enough weight to finally get this damn hernia that I've been suffering with for a very long time treated — but right now, I am feeling more positive about all this than I have done for quite some time.

Hopefully I won't find myself reaching a plateau any time soon, because that is always the worst feeling, and involves having to completely rethink the habits you thought you had established… but that hasn't happened thus far over the course of the last month, so here's hoping that things continue in the correct direction for at least a little while yet.

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#oneaday Day 478: Counting Cals

As I've alluded to a couple of times recently, the latest attempt at weight loss has been centred on counting calories. And thus far it's actually been going reasonably well — as is often the case when embarking on a new campaign of doing this, I lost a decent chunk of weight in the first week, but this week it's slowed down again, though it is still going down, which is good.

As my past experiences doing this have shown, the crucial thing is to be constantly aware of what you're putting in your mouth, and thinking carefully before you stuff anything in there. Recording everything helps you to be aware of such things, and in the process make some better choices.

Now, "better choices" doesn't have to mean "I stopped having any bacon sandwiches ever, and for breakfast now I have half a banana with a handful of chia seeds and am miserable for the rest of the day". No; it means "I had a big lunch, so I should probably go easy at dinner". Or it means "I treated myself to a McDonald's breakfast, so I probably don't need a lot for lunch". Or it means "I've had three bags of crisps today already, I probably shouldn't have any more".

Working within those simple boundaries, you can set limits for yourself without feeling like you're missing out on things. When counting calories, you absolutely can still have a nice cake if you feel like one, but that probably means you should hold back on the snacks (or have lower-calorie snacks) for the rest of the day. And it can sometimes be surprising how easy it is to save calories by making a few little swaps here and there.

I've never been hugely fond of salad, for example, but drench it in enough salad cream and it can be quite a pleasant (and filling) accompaniment to a simple meal, like a piece of breaded meat. And a plate of salad, even if absolutely drowning in salad cream, is quite a lot fewer calories than a big pile of chips.

As it happens, the only chips I've had since starting this time around were on our Work Day Out, when I was necessarily somewhat limited in my options for dining, so I thought I would just enjoy that day as I saw fit, without guilt.

My challenge in this upcoming week is going to come in the form of my monthly trip to the office, which usually involves me grabbing something to eat on the drive down, or perhaps from the supermarket next to the hotel, or the hotel restaurant. On previous occasions, I'm mildly ashamed to admit that I have made less-than-stellar choices when choosing what to eat — after a long, tiring, boring journey, all I want is to have something tasty. This time, I'm going to try and pay at least a bit of attention to the choices that I make. I can still satisfy myself; I should probably try and do so without devouring a huge bag of Doritos and two frosted yum-yums, as delicious as they are.

I'm still feeling pretty good at the moment, then. Things are moving in the right direction and, crucially, I'm not feeling bored or frustrated with what I'm eating. That last part is particularly important; there's nothing worse than being bored of what you're eating, because that's the time you're most likely to think "that was disappointing, I'll make up for it with an entire chocolate gateau".

Not enough calories left for a sandwich before bed, sadly, but I think I'll probably survive.

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#oneaday Day 468: Determination

Predictably, I put on a fair amount of weight during my time away, but rather than feeling despondent about this, I am using it to provide myself with a sense of determination to crack this thing once and for all. After we got rid of all the leftover holiday goodies, I started strictly calorie counting, and thus far (admittedly it's only been a couple of days) I have managed to stay within my budget.

The challenging thing with any diet, I find, is keeping it sustainable. Gimmicky and fad diets may sound like an amazing way to quickly get some weight off, but in practice it doesn't take very long for their limitations to become suffocating and oppressive — which makes you not want to pay attention to them, which in turn makes you feel guilty, and for many of us, that makes us eat… you see where the problem lies.

I'm looking long-term. I'm using an app called Lose It! which came recommended from a few people I know, and that seems pretty good about having a solid built-in food database to make tracking calories straightforward, and also at setting appropriate goals and giving you an estimate of when you should reach them if you keep going at your current pace.

The thing I need to get into the habit of is recording things constantly, rather than just when I feel like a day is going well. One difficulty I've consistently had in the past whenever doing any kind of food tracking — be it Slimming World counting Healthy Extras and Syns, Weight Watchers points or anything else — is feeling too guilty to write down when things have gone wrong. And once you break that streak of being disciplined, it becomes significantly harder to recover. The ideal situation, of course, is to acknowledge that, for one day, things didn't go quite according to plan for one reason or another, but not to let that ruin everything.

One day is not a lot in the grand scheme of things, particularly when you're doing something as long-term as weight-loss, so acknowledging that one day out of a much longer journey proved to be a bit of a "blip" is healthy. After all, what journey of self-improvement does happen without facing challenges along the way? The thing you need to do is face those challenges head-on, and see if you can figure out some ways to prevent them occurring again — or, at the very least, developing a strategy for what you will do next time they arise.

For me, I think a big challenge is lunchtime. It's always tempting to just go to the shop and get a Meal Deal, because what harm can a sandwich do, really? Except that Meal Deal isn't just a sandwich. It's a snack, too, which is often a bag of crisps, and shops seem to only sell giant "Grab Bags" of crisps these days. And then it's nice to have a chocolate bar afterwards too, right? And, of course, shops seem to only sell king-size or "Duo" bars these days. It's like they want you to overeat.

I've thought about this, and I don't really know why they do this. Some shops have, of course, made an effort to make the "impulse purchases" shelves near the tills have more "healthy choices" (usually bags of fruit and nuts) but most people going into a shop for a Meal Deal are going straight for the Meal Deal aisle, not the "healthy choices" shelves. And when given the option between a bag of wood chippings and a Star Bar Duo, what do you think most people are going to pick?

Or maybe it's just me. I actually find it genuinely quite difficult to fathom how people successfully live on the 2,000 calories a day we're "supposed" to have, when everything that surrounds us on a daily basis that isn't a handful of house plants and chia seeds seems to be absolutely packed with calories. How is it that people are going out for coffee every day and not ending up as big as I am?

Activity is probably the answer there, I know, but I refuse to believe everyone I see enjoying a cake in Starbucks is going to spend two hours in the gym working it off later. Maybe it's just about walking more, or cycling to work, or whatever. I don't really know. There are lots of things I probably need to get a better handle on to make this work over the long term, but for now, getting into the discipline of counting the calories is working quite well. We'll see how things go from here.

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