Eight months have passed since my last SCD update. Initially the lack of updates was intentional, I was stuck at 75.5Kg around the summer time. Nothing I did seemed to put me back into weight loss mode, in fact I gained over a Kilo.
Getting back on track was going to be trickier this time, as I needed to ensure strength training goals weren’t completely destroyed. Previously I’ve commented how the diet impacted willpower in the gym, any worse and I’d be dusting the equipment!
Decided to leave breakfast and evening meals alone, as they’re too important in providing a basis for good sleep and an effective day at work. Leaving lunch and the cheat day open to optimization. Cheating the cheat day, restricting the quaffing, is a big mistake as it leads to mid-week cheating backed by the fallacious logic that you deserve the tiny treat because you did so well on cheat day. Analysed without the help of a rumbling tummy, multiple mid-week cheats halt weight loss whilst leaving you with the same desire to nibble.
Feeding the simple carb/sugar monster midweek makes him stronger and your willpower weaker. It’s a lot harder to diet messing about, hunger + guilt/disapointment = random munchies.
- Sainsbury’s Tomato Cup-a-soup
- 10 Sainsbury’s Sea Salt & Pepper Croutons
- Sainsbury’s Tomato Puree (1/10th tube)
- Sprinkle Dried Basil
As well as knocking weight loss into gear, it’s super cheap! Each meal costing 30p.
Looking at the previously posted menu, I see ‘afternoon snacks’, was accidentally dropped. Always been bit of a snob regarding chocolate, but money saving goals resulted in Sainsbury’s equivalent of Mars bars (N.B. don’t consider Mars to be good quality…) for the afternoon snack. The less confectionery you eat, the more you care about it being decent when you have some. For the cost, the supermarket version is unbeatable and pretty good, however the taste got worse as the cheaper ingredients became more noticeable (cheap chocolate relies very heavily on vegetable oil in place of cocoa solids). The more effort put into kicking the sugar habit the better the food you eat is as you desire better and can afford it.
|April → Dec||Weight Kg||Notes|
|Before||77.4||34″ trouser waist|
|After||74.0||Shorten watch bracelet|
The end result isn’t impressive, due to the increase and stagnation, but still a solid maintainable reduction averaging ~100g per week. On that basis I could reach 70Kg by the summer.