Below is a complete food diary from Niamh, showing how with careful diet and exercise, weight loss can be achieved:
Tuesday February 17
Breakfast – 7:15 – Poached egg, slice of porridge bread with a weight watchers’ yoghurt and a green tea.
Mid Morning – 10:30 – A pear and a mandarin orange.
Lunch – 13:00 – Two crumpets with a teaspoon of sweet freedom honey and a cup of green tea.
Dinner – 17:00 – A breast of chicken roasted in the oven with carrots, peas, corn and a scoop of mash with a glass of water.
Snack – 19:30 – Three tablespoons of sugar free jelly with two tablespoons of stewed apple.
Wednesday February 18
Breakfast – 7:15 – Two crumpets with banana and a green tea.
Mid morning – 11:00 – Two slices of porridge bread and a cup of coffee.
Lunch – 14:00 – Had a bowl of carrot and coriander soup with a slice of soda bread and two glasses of water.
Dinner – 18:30 – Chicken stir fry with brown rice. I put a dash of soy sauce in the chicken stir fry and had a pint of water.
Thursday February 19
Breakfast – 7.15 – 30g of porridge oats with a dash of skimmed milk and water and a green tea.
Mid morning – 10:00 – A banana and a bottle of water.
Lunch – 13:30 – Two slices of Brennan’s be good bread with ham, tomato and a half tablespoon of lighter than light mayo. Eaten with a pear and a bottle of water.
Dinner – 17:30 – Homemade beef burger made with steak mince and onion and spices on a slim bagel with side salad and a glass of water.
Snack – 20:30 – A Weightwatchers yoghurt and green tea.
Friday February 20
Breakfast – 08:00 – Two poached eggs on two slices of porridge bread and a green tea.
Mid morning – 11:00 – Weightwatchers yoghurt and an orange.
Lunch – 14:00 Weightwatchers wrap with chicken, lettuce and beetroot with a bottle of water and a pear.
Dinner – 18:00 – Grilled chicken cooked with garlic spray, a vegetable stir fry and a glass of water.
Snack – 20:00 – Weightwatchers bar and a green tea.
Saturday February 21
Breakfast – 7:00 30g of porridge oats with a dash of skimmed milk, water and a coffee.
Mid morning – 10:30 – Weightwatchers yoghurt and an orange.
Lunch – 14:00 A chicken salad without the dressing, a slice of soda bread and a diet coke.
Dinner – 18:00 – Scrambled eggs with tomato and bacon medallions and a bottle of water.
Snack – 21:00 – A pear with a green tea.
Sunday February 22
Breakfast – 9.00 – Two poached eggs on two slices of porridge bread and a green tea.
Mid morning – 11:30 – A pear and a mandarin.
Lunch – 15:00 Bowl of vegetable soup with a slice of soda bread and a pint of water.
Dinner – 18:30 – Two slim bagels with a banana and a bowl of sugar free jelly with a green tea.
Monday February 23
Breakfast – 7.15 – 30g of porridge oats with a dash of skimmed milk, water and a green tea.
Mid morning – 10:30 – A pear and a banana.
Lunch – 12:30 – Two crumpets with bacon medallions and tomato. A Weightwatchers yoghurt and a bottle of water.
Dinner – 17:00 – Roast chicken with carrots, peas and corn and a scoop of mash made with skimmed milk and a glass of water.
Snack – 20:00 – Two tablespoons of natural yoghurt with raspberries and a green tea.
Total exercise for the week: 4 hours walking, 2 hours in Gym, 1 hour Bootcamp. 15 Activity points.
Remember, you can also lose weight while cleaning and shopping. 1.5 lbs down this week.
Total weight loss for the Ennis Weightwatchers Maria Assumpta Wednesday 12 noon group this week: 5st 4lbs.
Niamh’s leader is Kathleen Shannon.
I may not be,
who I ought to be.
I know I’m not all,
that I want to be.
But I’ve come a long way,
from who I used to be.
And I won’t give up
on becoming what
I know I can be!