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Article 2. Weight loss diary.

Diary, Day 2, February 6 2006

- Stopped having newspapers delivered from yesterday. Today I walked into the village to pick up my newspaper. (A return distance of around 1.2 miles [1.9 kilometers].

- Decided that today will be a no bread day. This is the only food that I will give up in today's weight loss program. I usually eat 4 * 6 slices of wholegrain bread each day.

- Weighed in at 197 pounds (97.5 kilos).

- Breakfast was a bowl of cornflakes with two Tablespoons of fruit Muesli added. (This is a mixture of whole grains, nuts and dried fruits). Followed by a small carton of yogurt with some fresh fruit added (I used kiwi fruit today * very high in vitamin C.) Plus a cup of lemon, green tea. (I*m only allowed 2 cups of coffee each week so I keep them for the weekend.) You could take milk or fruit juice if you prefer.

First problem: Around 11am I felt really hungry. This is to be expected because I usually eat a very big breakfast. Slight temptation to make a sandwich but I resisted it and had a small apple instead. After eating the apple I still felt hungry but resisted the temptation to eat more because I know that it takes 20 minutes for the message from my stomach to reach my brain.

- Obviously the wait was worthwhile because it is now almost 1pm and I haven't thought about food since eating the apple.

- 1pm. Lunch: This is a challenge because I like a sandwich for lunch but today is no bread. I have a 3 ounce (85 grams)piece of cheddar cheese, coarsely grated carrot, lettuce a sprinkling of pine nuts with a glass of water. (I like water but you can drink what you prefer - providing it isn't fizzy) A banana and an apple follow this.

- Time for a walk. Immediately after lunch I take a 15-minute walk. The plan is to increase my pulse rate for a very short period by 40% to 50%. Placing your right wrist into your left hand and finding the pulse with your fingers can check pulse rate. Count how many beats in six seconds; add a zero and this will give you beats per minute before you start. Check when you are midway through your walk and it should have risen by 40%-50%. Then slow down and return home.

- At the end of the walk I take another large glass of water.

Dinner is my main meal but if you can make it lunch this is much healthier. My dinner consisted of:

- Fillet steak, about * pound (110 grams), baked potato (done in the microwave), chili asparagus and salad. I drank a glass of red wine with it and my usual glass of water later.

- Dessert was a nectarine and peach * both fresh because they are in season here in Australia right now.

- After dinner I took another short walk (about 10 minutes.)

Today hasn't been difficult to get through and I know that the first day of any diet is the toughest.

This article is copyright * David McCarthy 2006. This article may be reproduced in its entirety with no additions.