If we were having coffee, I’d tell you that I’ve lost 5.2kg since starting my diet on July 10th. However, I don’t look any slimmer, and my clothes are still tight, which is disappointing, but my knees say ‘thank you and keep going!’ My BMI is currently 32.5, so yes, I hang my head in shame. I am obese.
Exercise
Over the last month, I’ve been trying to increase my daily step count to 6,000. This week, I discovered a new exercise routine recommended by a Facebook exercise motivation group. It is a beginner’s Zumba workout. 5000 steps in 45 minutes. Perfect for my sluggish metabolism.
I usually go for walks, but I am fed up with people not keeping their dogs on a leash or leaving their garden gate open so their dogs run out into the road, barking and scaring you half to death. I am sure your dog is a sweetie, but I am wobbly on my feet.
I am also easily distracted, as I frequently stop to photograph wildflowers, so this beginners YouTube Zumba is perfect for the days I don’t feel like running the doggie gauntlet or I need a good workout. Okay, I only managed 3000 steps in my first attempt. I felt chuffed with myself for managing 3000 steps on my first attempt. The most steps I’ve achieved on a walk is around 2000. Win/Win. I now do this every evening.
As I progress I will be looking for more Zumba suggestions.
I also promised myself that I would set aside ten minutes per day (I know I need far longer) for chair Pilates to help tone my wobbly body parts, but time is like quicksand, and the garden is again demanding my attention. Sigh … this week, the tomatoes got the dreaded blight, and it wasn’t something I could ignore.
Healthy Eating
Alcohol: I am still on the ‘no alcohol’ wagon, and as the summer wears on, it is getting tougher. I am now on day 47 it feels like day 1007.
Food: The 80/20 rule. Have you heard of this approach? I hadn’t until I read an interesting article on healthy eating on Very Well Fit. I think this suits me, and psychologically, I don’t feel guilty for the occasional slip.
What Experts Say “The 80/20 diet approaches healthy eating with a message of moderation—80% healthy choices and 20% flexibility for less healthy options. Nutrition professionals back this approach, as it’s feasible for all, allows for a variety of foods, and avoids deprivation.” —Chrissy Carroll, RD, MPH
This morning (Saturday) I dragged Mr Piglet for a walk along the clifftop road. The views are amazing.
If you have limited mobility and are unable to walk along rough tracks or you are restricteed to a wheelchair this is a great place to enjoy nature. I will write a full review another time. We usually take a flask of coffee and stop off at one of the conviently sited benches.
Learning the Lingo
To exercise my brain cells I renewed my quest to learn Portuguese and started an online course via Zoom. More on that ‘challenge’ in another post.
That’s it for this week, folks. See y’all next week. Have a good one!
Useful Information:What is the 20/80 Rule? IT looks like there are some great tips on this website so I have included the URL for reference.
For more Coffee Shares, check out Natalie, the Explorer’s blog.
So many interesting topics you presented. I share your journey in some ways so I was glad to read about them. I’m at about the same amount of weight loss, but a slightly higher BMI. Bad knee arthritis that just started a few years ago. I love walking but it’s much harder now due to pain. Nice to hear of what you are doing for enjoyable movement, as well as your health habits. I look forward to seeing that video and whether I can manage it or not. I do manage to get around my garden, and also have a recumbent indoor exercise bike that I enjoy (while watching a show or listening to a book on tape to keep me there long enough). How lovely that you have that stunning scenic walk to enjoy! Congrats on your 47 day achievement! My big thing is sugar. I’m trying to cut down. And that 80/20 rule for healthy eating sounds very wise and doable. I’m doing a plant-based eating now–for the most part–and finding that enjoyable, as I was already a vegetarian, but had gotten lazy and was having too many processed foods. They may have been organic or whatever, but just too many of them. Neat to feel some companionship with our goals! -lisa
Hi, Lisa. We are on a journey and sounds like our destination is the same. Let’s do this together.
I have travelled the path so many times over the years and I get so far and then fall by the wayside piling back on the kgs I’ve lost and more. This time feels different. I decided to take a different approach to food. Like you sugar is my downfall and I’m gradually trying to wean myself off the processed carbs. Hopefully, this is where the 80/20 approach comes into play.
What sugar alternatives have you tried in your baking?
Also I am researching different foods and recipes and talking about them is helpful. You mention plant-based eating so you most probably have many tried and tested recipes you can share..
Re pain in the knees I was told by a brilliant physio that I had to build the muscle around my knees. Tough when you can’t walk. But as you probably know there are several non weight bearing exercises you can do using bands. You remind me I must start these again. Sadly the physio moved back to Holland.
The exercise in the video is low impact. Since sharing that video I’ve also discovered another with just 2000 steps
I now try to do this twice a day.
Keep in touch and I look forward to hearing about your progress.
Thanks, Maria. It’s tough but this time I am determined to succeed as I focus on changing what I eat. Researching different foods and experimenting with different recipes is helping me to stay focused.
First of all, good for you – your knees being thankful is an extremely positive outcome. All too often we focus on the numbers on the scale or a dress size vs what our bodies are telling us. Our bodies are the most truthful measure of success. Many years ago, a professional athlete we’ve known since he was a young man gave me this tip to kick metabolism into gear. He said to eat small, frequent meals each day, spaced about 2.5 to 3 hours apart. So, the three main meals (with smaller portions than what you’d normally have) and then three snacks – each snack made up of a healthy starch (think veggies, nuts, or roasted chickpeas) and a protein (cheese, a boiled egg, a glass of milk, peanut butter, etc) Whenever I follow this advice, and pair it with regular exercise, I find that my metabolism does indeed kick into a higher gear. Best wishes for continued success and more positives in your journey to better health, Carole.
Thank you, Terry. I confess I do feel cheated that I’ve lost the kilos but my clothes are still tight. IT is most definitely harder as you get older to change body shape. I’ve got to buckle down and start the pilates. I know that works. (or at least it used to)
The guy’s advice sounds like a plan, and I will try it for a month starting from tomorrow to see how it works out. When I eat a big meal like today at lunchtime, it feels like it is still sitting in my stomach waiting to digest at bedtime So yes, I am open to the idea. I know some people uses shakes and powders to lose weight but I need to find a sustainable eating plan that will work out in the long term.
Congrats on the progress you’ve made! Listen to your knees’ “thank you and keep going”. Have a wonderful week ahead. Thank you for your weekend coffee share.
Excellent on the weight loss. If it feels like 5.2 kg is nothing, put 5.2 kg of weight in a bag and try to lift it. Keep adding the amounts you’ve lost to that bag and feel the difference in the weight. It adds up quickly. 5.2kg is a lot…keep going.
Thanks, Ark. Lots of ideas in the pot, thank you 🙂
I have cut out bread, cakes, pastries, and no snacky crisps or nibbles. I try to eat salads as much as possible and eat fish, chicken and reducing my beef intake to once a week (when possible). I stick to this regime 90% of the time. AND no alcohol so no calories there. 😦 I think there are other health factors in play so with the Zumba I will up my calorie burning engine (I hope).
I have tried the fasting method – and I nearly ate Mr. Piglet alive I was SO grumpy.
My daughter and son-in-law said they noticed the difference in my overall well-being when they were here on vacation.
I think my craving for sugar has decreased because if I do have the occasional dessert when we go out for a meal, I usually choose the simplest option like egg custard rather than my favourite meringues which are loaded with white sugar.
I only make the occasional oat cake and that only has a teaspoon of vanilla sugar.
I have also just started a new regime of starting the day with a drink of apple cider vinegar, fresh ginger and lemon in water.
I think the exercise regime is also key. We will see.
Thank you for your encouragement – I appreciate the support 🙂 (God only helps those who help themselves and I’m not praying for no miracle) 🙂
I smiled while reading this.
I get a bit on edge too when I fast but skipping lunch is easier and I have no problems if I am working outdoors.
Your morning drink will definitely help.
I drink a concoction made of a whole lemon specifically for what’s in the lemon peel and fortunately we have four lemon trees in the garden.
Good for prostate health, apparently. I have no problems so it must help. 😊
I forget what it is.
I saw it on one of Dr Eric Berg’s videos a while back – beginning of this year and at that time I was have a minor issue, so I started taking it.
I shall have to try and find that particular video.
I chop up a whole lemon, add some banana and a few blueberries, to soften the sharpness, add water and liquidise it with my hand held mixer. After a couple of weeks all issues with struggling to pee had gone.
I am no doctor so I cannot vouch for any truth of the claims but it worked for me and that’s enough.
Found the video.
He does like to draw things out but watch it all. The bit about the citrus peel starts around the 5th minute and he includes lots of interesting stuff.
Piglet in Portugal 
So many interesting topics you presented. I share your journey in some ways so I was glad to read about them. I’m at about the same amount of weight loss, but a slightly higher BMI. Bad knee arthritis that just started a few years ago. I love walking but it’s much harder now due to pain. Nice to hear of what you are doing for enjoyable movement, as well as your health habits. I look forward to seeing that video and whether I can manage it or not. I do manage to get around my garden, and also have a recumbent indoor exercise bike that I enjoy (while watching a show or listening to a book on tape to keep me there long enough). How lovely that you have that stunning scenic walk to enjoy! Congrats on your 47 day achievement! My big thing is sugar. I’m trying to cut down. And that 80/20 rule for healthy eating sounds very wise and doable. I’m doing a plant-based eating now–for the most part–and finding that enjoyable, as I was already a vegetarian, but had gotten lazy and was having too many processed foods. They may have been organic or whatever, but just too many of them. Neat to feel some companionship with our goals! -lisa
LikeLiked by 1 person
Hi, Lisa. We are on a journey and sounds like our destination is the same. Let’s do this together.
I have travelled the path so many times over the years and I get so far and then fall by the wayside piling back on the kgs I’ve lost and more. This time feels different. I decided to take a different approach to food. Like you sugar is my downfall and I’m gradually trying to wean myself off the processed carbs. Hopefully, this is where the 80/20 approach comes into play.
What sugar alternatives have you tried in your baking?
Also I am researching different foods and recipes and talking about them is helpful. You mention plant-based eating so you most probably have many tried and tested recipes you can share..
Re pain in the knees I was told by a brilliant physio that I had to build the muscle around my knees. Tough when you can’t walk. But as you probably know there are several non weight bearing exercises you can do using bands. You remind me I must start these again. Sadly the physio moved back to Holland.
The exercise in the video is low impact. Since sharing that video I’ve also discovered another with just 2000 steps
I now try to do this twice a day.
Keep in touch and I look forward to hearing about your progress.
LikeLike
The start of a new regime is always the most difficult, and you’ve already come to a great start. Keep it up, you can do this!
LikeLiked by 1 person
Thanks, Maria. It’s tough but this time I am determined to succeed as I focus on changing what I eat. Researching different foods and experimenting with different recipes is helping me to stay focused.
LikeLike
First of all, good for you – your knees being thankful is an extremely positive outcome. All too often we focus on the numbers on the scale or a dress size vs what our bodies are telling us. Our bodies are the most truthful measure of success. Many years ago, a professional athlete we’ve known since he was a young man gave me this tip to kick metabolism into gear. He said to eat small, frequent meals each day, spaced about 2.5 to 3 hours apart. So, the three main meals (with smaller portions than what you’d normally have) and then three snacks – each snack made up of a healthy starch (think veggies, nuts, or roasted chickpeas) and a protein (cheese, a boiled egg, a glass of milk, peanut butter, etc) Whenever I follow this advice, and pair it with regular exercise, I find that my metabolism does indeed kick into a higher gear. Best wishes for continued success and more positives in your journey to better health, Carole.
LikeLiked by 1 person
Thank you, Terry. I confess I do feel cheated that I’ve lost the kilos but my clothes are still tight. IT is most definitely harder as you get older to change body shape. I’ve got to buckle down and start the pilates. I know that works. (or at least it used to)
The guy’s advice sounds like a plan, and I will try it for a month starting from tomorrow to see how it works out. When I eat a big meal like today at lunchtime, it feels like it is still sitting in my stomach waiting to digest at bedtime So yes, I am open to the idea. I know some people uses shakes and powders to lose weight but I need to find a sustainable eating plan that will work out in the long term.
LikeLiked by 1 person
Congrats on the progress you’ve made! Listen to your knees’ “thank you and keep going”. Have a wonderful week ahead. Thank you for your weekend coffee share.
LikeLiked by 1 person
Thanks, Natalie. It feels like I’m climbing a mountain right now. I’ll get there. Hopefully the exercise burning more calories will work
LikeLike
Excellent on the weight loss. If it feels like 5.2 kg is nothing, put 5.2 kg of weight in a bag and try to lift it. Keep adding the amounts you’ve lost to that bag and feel the difference in the weight. It adds up quickly. 5.2kg is a lot…keep going.
LikeLike
What a brilliant idea, Miriam! You are absolutely right and probably why my knees are not grumbling quite as much.
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Excellent progress! Stunning views. I think the 80/20 plan sounds like a good one. I will soon be sharing the chickpea pattie recipe on my blog.
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Brilliant!
To use a hackneyed Americanism…. You go girl.
As for diet.. All I can suggest is, increase protein, decrease carbs moderate dairy and cut out sugar entirely.
No soft drinks, cakes pasties etc.
Bread too in some cases.
( Some use sugar in bread baking)
I cut sugar because of inflammation. Took about a week before I could drink coffee without grimacing.
Tried sugar in coffee once a few months later. Just to see… Flipping awful!
Cutting sugar will help with inflammation too and definitely help with the kilos.
You could also try fasting?
Skip lunch and no munchies after dinner.
But keep it up. You will see and feel the difference soon enough.
LikeLiked by 1 person
Thanks, Ark. Lots of ideas in the pot, thank you 🙂
I have cut out bread, cakes, pastries, and no snacky crisps or nibbles. I try to eat salads as much as possible and eat fish, chicken and reducing my beef intake to once a week (when possible). I stick to this regime 90% of the time. AND no alcohol so no calories there. 😦 I think there are other health factors in play so with the Zumba I will up my calorie burning engine (I hope).
I have tried the fasting method – and I nearly ate Mr. Piglet alive I was SO grumpy.
My daughter and son-in-law said they noticed the difference in my overall well-being when they were here on vacation.
I think my craving for sugar has decreased because if I do have the occasional dessert when we go out for a meal, I usually choose the simplest option like egg custard rather than my favourite meringues which are loaded with white sugar.
I only make the occasional oat cake and that only has a teaspoon of vanilla sugar.
I have also just started a new regime of starting the day with a drink of apple cider vinegar, fresh ginger and lemon in water.
I think the exercise regime is also key. We will see.
Thank you for your encouragement – I appreciate the support 🙂 (God only helps those who help themselves and I’m not praying for no miracle) 🙂
LikeLike
I smiled while reading this.
I get a bit on edge too when I fast but skipping lunch is easier and I have no problems if I am working outdoors.
Your morning drink will definitely help.
I drink a concoction made of a whole lemon specifically for what’s in the lemon peel and fortunately we have four lemon trees in the garden.
Good for prostate health, apparently. I have no problems so it must help. 😊
I think this time you have this covered.
LikeLiked by 1 person
I am intrigued to know what’s in the lemon peel?
LikeLike
I forget what it is.
I saw it on one of Dr Eric Berg’s videos a while back – beginning of this year and at that time I was have a minor issue, so I started taking it.
I shall have to try and find that particular video.
I chop up a whole lemon, add some banana and a few blueberries, to soften the sharpness, add water and liquidise it with my hand held mixer. After a couple of weeks all issues with struggling to pee had gone.
I am no doctor so I cannot vouch for any truth of the claims but it worked for me and that’s enough.
LikeLiked by 1 person
Found the video.
He does like to draw things out but watch it all. The bit about the citrus peel starts around the 5th minute and he includes lots of interesting stuff.
LikeLiked by 1 person
Thanks, Ark. I’ll take a look. IT’s probably good for many things as well as prostrate.
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