Lost 9kg since January AME

[LondonLovie]

I have lost 9kg since January. I have gone from size 14-16 to a 10-12 (I'm pear shaped so smaller up top!)

Breakfast
2 or 3 egg omelette, with 2 slices of Brunswick ham. Or spinach (or any veg)

Scramble egg and smoked salmon

Get a scoop of protein powered and stir it in porridge, Greek yoghurt as a quick breakfast or snack.

Lunch or dinner (I prefer a bigger lunch now, and lighter dinner)
Prawn stir fry with noodles (1 nest)

Turkey mince curry with (50g) white rice

Bolognaise mince but with a big side salad

chicken breast or salmon in Parma ham with side of greens with garlic and soya sauce.

Chopped salad with half an avocado, half chicken breast or tinned tuna or prawns (I often use pre cooked chicken packs a lot, they freeze ) and all the usual salad veg. Tablespoon of balsamic, or teaspoon oil and lemon juice, or tablespoon low cal salad cream

Pitta bread with shredded chicken and low cal coleslaw

Fruit fresh or dried for deserts.

Snack
Granade protein bars (check sugar content of protein bars!)
Ham and boiled egg.
Chocolate smoothie with fruit

Do you weigh the bolognsise and curry portions?

The purpose of weighing is to accurately know your calorie and nutritional intake (i was concerned with sugar and protein mostly.) I weigh raw ingredients.

With a Bolognese, rice mince & tinned tomatoes have the weight on them. So I'd weigh the mushrooms and peppers. I'd know a whole onion went in. Then I'd probably eat and 1/4 a portion and input into myfitness pal 1/4 of every ingredient. I wouldn't over do my portion - there's no point I'm only cheating myself

I am 168cm

Sorry I error- I would weigh the dry rice. It's the one thing I'd separately weigh and cook from my family as it's easy to over eat rice, for me anyway.

Thanks for the update, it’s really helpful.

Was there a light bulb moment that made you start and stick to the weight loss journey? What spurred you into action 6 months ago?

Did you choose to go low carb/high protein to lose weight quicker or has it just panned out that way in terms of keeping calories down?

Are you taking protein powders for muscle gain?

Also, what do you do if you eat out? Do you try to avoid it or do you relax your calorie goal for one day?

Thanks for this! I’m a year post partum with my second and after losing loads of weight in the first six months I’ve been hovering at 75/76kg for the last 6 months and would love to get down to 67kg. I work out 3-4 times a week but just can’t seem to shift the extra probably because I eat so much 😬

After my experience this time I honestly believe it's 80% what you eat and 20% exercise. You have to create a calorie deficit it's really straightforward. I probably only burn 250-300 calories on a 30 min run. A ham and cheese sandwich in Sainsbury is 430 calories..

I didn't set out to do low carb, only high protein to keep me full, and to help my muscle recovery after upping my HITT and weight training. Low carb cane naturally as I stick to the calorie intake. I started to feel better after eating a salad or protein and a plate full of veg. Energy levels were better, I was less bloated and constipated. Don't get me wrong I love white rice, but I limit it to 50g now.

Yes I linked to the protein shake I use below

I have eaten out, a lot lot less. Cooking at home is ultimately healthier. I couldn't have lost this weight and carried on eating out every week. I don't feel like it was a sacrifice - I look and feel pretty good. It's been worth it 100%.

If I do eat out I keep it simple: steak and side salad, go for the fish, have no Mayo, avoid chips and puddings etc. I always review the menus before I go, know what I am eating and don't deviate. Then i calorie count it and am honest with myself about what I ate. Life's pretty short so if over indulge just have a good 10 days afterwards. Now I'm about to head into maintenance of my weight I have more freedom in my choices