My Choice

An important aspect for successful weightloss is decision making. It is not just enough to take that initial step and begin a diet. That is the starting point, but from everyday onwards success or failure will be determined on the choices that we make.

Today for example, I have been given several opportunities to break from my eating regime. One of the reasons I will be successful moving forward is the ability to say no. Resist temptation. Stick to what works. It isn’t an easy thing to do, but if the motivation and will power is really there, the right choices will be made.

Exhibit A. When I arrived at my desk this morning, I found a box of chocolates on my desk. One of my colleagues, bless her, bought them for me to say thank you for something that happened earlier in the week. She knows that I’m dieting but said I could keep them for a bad day. Now, in the early stages of dieting, I try to avoid shops for the very reason that I know I’m susceptible to chocolate. Being faced with a gift first thing in the morning, after a week of being very good was tough. However, I’m determined not to crack. The Heroes will stay in my cupboard for a while and I’ll blog again when the day comes that I tuck in.

My lunchtime choice. Soup vs Heroes. Soup won

Exhibit B. We have a communal lunch room in my office. Having spent the week avoiding the Peanut Butter Oreos and Biscuits, today a message came around about leftover buffet being available following an event. Sandwiches, bhajis, some sort of meat on a stick, mini-quiche. The sort of crap that even though you don’t really want to eat it, you find yourself compelled to eat platefuls of the stuff. I didn't. My choice.

Mmmm, leftovers. Must. Eat.

Exhibit C. No supportive photos on this occasion but trust me. A group of fundraisers came around with trays full of cakes and cookies. They put them in my face, saying it was for whatever good cause they are supporting. I stuck a pound coin in their collection bucket and but did not take anything from them. Well done me. Sticking to my diet and giving to charity.

There are various choices we have to make. Do I open that bottle of wine when I get home from work? Shall I pass on cooking and order takeout? Why don’t I have that second helping? Unless you are a child or infirm, the responsibility for what you consume on a daily basis lies squarely with you. I’ve never hidden away from the fact that I made myself a 24st man. The reason I’m dieting again this January is because of poor choices in recent months.

Graduation Day. Barely 21. Enormous. And I got much bigger than this

So thank you for the chocolates. Thank you for the leftover buffet. Thank you for the cakes. But no, my choice today is to politely decline. 

Off to a fast start

When taking the decision to lose weight, a lot of people want a quick fix. I'm not necessarily one of those people as I've been battling the bulge over a number of years so know that a long term commitment is required rather than instant gratification. That said, I was delighted by the outcomes of 5 days of sensible eating. For those who missed it, my first Wednesday Weigh-In of 2015 showed a 10lb loss in less than a week.

On any other week of the year, that sort of drop would cause all manner of alarm bells to go off, but immediately following Christmas and New Year it is acceptable. All those extra calories consumed from eating junk and excess drinking had to be eliminated, and a little bit of a detox to start 2015 has paid off. Where others may fall off the dieting wagon is when the next week is not quite so successful. And it won't be. If you lose 10lbs a week, every week, you probably need to see a doctor rather than count your calories.

I achieved my loss through keeping things simple. Porridge for breakfast. Soup for lunch. Whatever I fancied for dinner in a good sized portion. No snacks. No alcohol. Bread off the menu. Throw in a 5k run and that was my recipe for success.

Imagine 10 of these. Gone. From your weight. Happy days

Last night I found myself eating a little more for dinner than I have on previous nights, and helped myself to pudding too. The scales this morning remained friendly. All things in moderation, then back to my porridge/soup combination so far today. I know this works for me, and I have the willpower (when motivated) to stick to the plan. Until I can raise my fitness levels and bring more exercise to my routine, food control is my chief method for weight loss.

I won't have lost another 10lbs by my next weigh in. But if I keep good habits and don't steer too from the path that I have found successful, I won't be gaining. I've made a terrific start to wrestling back control of my waistline. The challenge starts here to back that up in subsequent weeks and months.

Wednesday Weigh-In - 7 January

My first Wednesday Weigh-In of the year yielded the following result. Apparently since Friday, when I was 16 st 3lbs, I've managed to drop 10lbs.

I'll save analysis for tomorrow (Now added to the blog). I'm not in the mood for fanfare. Instead my thoughts today are with the family, friends and colleagues of Chris Boxall, whose funeral I will be attending this afternoon.

RIP Boxy. Say hello to Pearcy for me.

Would rather be wearing my scarf to a match than a funeral today #RIPBoxy pic.twitter.com/usyknuGycF
— Graham Kaye-Taylor (@bigfatrebel) January 7, 2015

Soup Glorious Soup

Finding something to eat at lunchtime is always a bit tricky when dieting. When you're hard at work but skimping on the calories, you want to have a meal that satisfies your hunger, will get you through until dinner and not do too much damage to your waistline. A pretty difficult combo.

During the summertime I opt for a light salad but while the weather is cold, grey and miserable, such as today, my preferred option is soup. Firstly, when served hot it takes a while to eat which is always a bonus. Second, you get that warm comforting feeling in your tummy from a hot meal, without the bloating of a big dinner. And finally, it is fairly cheap and easy to do, whether you make your own or buy ready made.

Today I was lazy and went for the latter. My reward was a tin of Newgate Vegetable Soup, bought for not very much from Lidl. It claims on the packaging to be wholesome and tasty. I'm not completely convinced by either of those, but given it has been the best part of 4 hours since I ate and I've not felt hungry since, I can at least say it was effective.

Does not come supplied with Blue-Roll ears in supermarkets

If you are thinking that soup for lunch sounds like a good idea, here are a few pointers to help you along the way.

1. Soup only. Don't be tempted to have a bread roll with it. Yes it would be nice, but lets be honest, if you're dieting bread is not your friend.
2. Check the packaging before you buy. You'll be surprised at how many calories can be packed into a little tin of soup. Avoid the ones that have the word Cream in the title, and also be wary of some of the chunky varieties. My vegetable soup came in at a grand total of 164 calories, which translates as less than two slices of bread for a sandwich. More calorific options may prove counter productive.
3. Never think that a cup a soup will do the job. Water and granules is not lunch. You wouldn't consider instant coffee a meal would you? From a tin or carton will do, unless you've blitzed up your own.

Related articles

• Workplace Temptation

Workplace Temptation

Today was my first day back at work after Christmas. I had been looking forward to this as I thought it would be an easy way to stave off temptation from the bad stuff that surrounded me at home. How silly of me to believe that.

In my office lunch room I came face to face with a full box of Victoria biscuits and a multipack of peanut butter Oreo cookies. Are dieting cruelty goes, this was pretty harsh. Somehow I managed to resist, though my tin of chunky soup bought on the cheap from Lidl didn't really offer much of a safety net. It was edible enough, but 4 days into a diet and confronted with this, my will power was strongly tested.

What sort of dieting cruelty is this?

Thankfully the test was passed, though I've just eaten a bigger portion of chicken carbonara for my dinner than was probably advisable. I certainly feel pretty full tonight! On balance, it is better to have a bit more pasta than open up a can of worms by digging into biscuits. There is only one way that would end; badly.

What motivates a man to diet

Three days into the diet, and I've forgotten just how tiring it can be when your body has an endless supply of fuel cut off. I've moved beyond the stomach burn sensation and instead found myself lethargic. It has been tempting to reach for some sugary badness, but I've resisted so far. I'm writing this at 2.30 and dinner time seems a long way off.

As things stand, I don't have a specific target to work towards in 2015. I'm not booked in for any long runs, though I'm quite tempted by the idea of the North London Half. A course that runs right through Wembley Stadium certainly appeals, but it comes around a little too soon for me to get into any sort of shape. Having done the Royal Parks Half back in October without a great deal of training, I'm reluctant to make the same mistake again.

I guess my main motivation remains as it was when this blog started out a couple of years ago. I wanted to be fit and healthy for the sake of my boys, and that hasn't really changed. I'm not going to be much use to them if I continue with the gorging I've done in recent months. There are too many reminders in my life right now which demonstrate the fragility of our existence, and it would be a waste of my time on Earth if I continue to eat myself to an early grave.

Later this week, I plan to attend the funeral of a guy who I've been going to football matches with for over a decade, He passed before Christmas at the tender age of 34. I wrote this tribute which was published in the Slough Town programme for the match against Burnham that was due to be played yesterday but was called off due to a waterlogged pitch. I've been to more than my fair share of funerals over the years, but rarely have I had to go one for one of my peers. It certainly puts things into perspective and makes me realise how lucky I am to be alive and have a family of my own.

This month marks the 25th anniversary of my father's death. As someone who lost their dad as a child, I owe it to my boys to ensure they have a daddy who is fit, healthy and around for the long term. And so gaining control of my eating, cutting down on drinking and returning to fitness is my immediate priority. As such, there will be plenty more photos like this appearing in the coming months to chart my progress.

I was too big for my running vests and shirts - I won't be forever

I'm a believer

Yesterday marked the first phase of my diet. Stop eating junk, restricting myself to a regular three meals per day. Today I got phase 2 under way, namely dragging my sorry self kicking and screaming into exercise. Since completing the Royal Parks Half Marathon back in October, I've only been out for a run once. The overeating I described yesterday has inevitably impacted on my fitness levels and it was fair to say I was not expecting much from myself.

During the second half of 2013, I was a regular at the Black Park parkrun. Last year, it fell from my weekend routine and I think that contributed to my malaise. With that in mind I treated myself to an annual parking permit yesterday so that I've no excuses not to get myself out of the house on a Saturday morning.

When I was woken this morning, there was quite a downpour going on outside. With both boys sleeping uncharacteristically beyond 7.30, I could have been forgiven for keeping snug in my bed. However, I knew that going for a run this morning was important, perhaps more so for my psychology than my physicality. Rain or no rain, I was doing this.

First #parkrun for some time beckons. Not going to wimp out despite the heavy downpour
— Graham Kaye-Taylor (@bigfatrebel) January 3, 2015

After driving through the puddles of South Bucks and parking up, I did have to question my sanity at being there.

Definitely one of those mornings where I ask myself why? #parkrun pic.twitter.com/GcdOjCMju6
— Graham Kaye-Taylor (@bigfatrebel) January 3, 2015

Fortunately I had an old friend to point out the obvious.

@bigfatrebel black park looks er um #wet
— Stephen Hale (@Wisey999) January 3, 2015

Meanwhile others were more supportive

@bigfatrebel because you'll feel great afterwards!
— Laura White (@sugarfloat) January 3, 2015

@bigfatrebel these are the mornings that make the difference :)
— Steve Gaffney (@sdgaffney) January 3, 2015

I couldn't agree more with the last point. It did make a difference. The sense of achievement from making it round the course is palpable. My body and mind felt lifted, and though a couple of hours later I'm feeling somewhat weary, doing this today has set me on a good course for the coming weeks.

I'm hot, sweaty, smelly pretty darn unpleasant but for the first time in months I feel alive #parkrun
— Graham Kaye-Taylor (@bigfatrebel) January 3, 2015

My time was not important today. I barely dipped inside 30 minutes and was my second slowest finish over the distance. But I didn't care. Today was about waking my body from it's slumber and surviving. The time will improve as my waistline contracts and my fitness levels recover. I'm not convinced I'll be getting back to sub-24 minutes 5Ks any time soon, but that isn't my motivation right now. You have to learn to crawl before you run after all.

What I have now is a mental baseline. I know that I can do this. I know that on a wet and miserable January morning I can go for a run. Come Wednesday and the first proper weigh-in of the year, I will know that I can get my weight back under control. Self-belief is incredibly important to achieve successful weightloss. I know it is only 3rd January, but I'm a believer once again.

Elvis has left the building

Over the festive period, I found myself watching a documentary on Elvis Presley. Towards the end of his life, he piled on the lbs through overeating, becoming a bloated caricature of the man he once was. I don't need to wear Blue Suede Shoes, or check into Heartbreak Hotel to tell me that in the past couple of months I have overdone things. Unlike the King of Rock 'n' Roll, I will be taken corrective measures to stop my decline, starting today.

The diet is back. I opted for porridge this morning. It has clearly been a while since I've had some as I forgot to empty my Oats So Simple sachet into the bowel before I measured my milk, which led to some confusion. I then managed to spill porridge on my jeans twice. Not a great start to the day but at least the food side of things was in order.

This morning I've not eaten anything else. The burn has been there. It has been a long time since I've felt it and am quite surprised at how quickly my body has told me to fuel up. This probably explains why.

As recently as October I was comfortably under 15st. The scales this morning gave me this reading

Even factoring in Christmas, that is an irresponsible weight gain. I've added approximately a stone and a half in two months. And it shows. I've had to dig larger jeans and t-shirts out of my wardrobe. My belt is barely going round my waist. I'm looking and feeling chunkier. And I hate it. I knew I was getting bigger too, but was in a bit of a tailspin and unable to do anything about it. If I'm not in the correct frame of mind, I am my own worst enemy and have been locked into self-destruct mode. I don't know why a change of calendar year makes a difference but it does for me. A chance to wipe the slate clean and regain control.

I'm having soup for my lunch, but will pass on having any bread or rolls with it. Then a long afternoon beckons waiting to eat this evening. Perhaps doing this on a non-work day was not such a good idea. Time will tell.

A New Year. A New Start. A New URL?

Happy New Year one and all. May I wish you and your family all the very best for 2015 and hope it will be a year that brings both happiness and health.

2015 is kicking off for me in the same vein that every New Year's Day has in the last 7. Feeling slightly hungover and awake far earlier than I would like to be courtesy of a child. That late night session of Prosecco and Jelly Tots SEEMED like a good idea at the time, but sat here on a cold Thursday morning when I smell and taste of both, have two boys vying for their's daddy attention, and a cat suffering from isolation issues, I'm coming to the realisation that heading to bed a bottle earlier and without quite so much junk in my system was probably the wiser choice.

I've not been making too many good decisions of late. Whereas 2013 was my self-proclaimed Year of the Diet, where in a year of family adversity I thrived under pressure, losing 4 stone along the way, 2014 was a year where despite running 2 half marathons, I finished the year reaching for larger clothes. The last three months of the year in particular saw me hit the self-destruct button and undoing a lot my previous good work. It is easy I suppose to sit here on January 1st to make proclamations about reversing my slide, but I do have history on my side in terms of starting a new year with fresh motivation and willpower to make a positive change to my waistline.

Before I get on with the dieting business, I'll enjoy today. Well at least as much as you can enjoy feeling rough and with a Slough Town match this afternoon. But once the date rolls to 2nd January it will be all systems go. I'll jump on the scales tomorrow morning to shame myself but also give me an indication of just what I need to do in the coming months.

My weekly weigh-in day will recommence on Wednesdays, and I'll endeavour to pen more articles for this blog than just the obligatory toes on scales announcements. Follow my progress throughout the year and feel free to leave your comments along the way. If you're also looking shed a few lbs, let's do this together.

Finally a note for your Browsers. YearOfTheDiet.com will go offline in the next few days. Instead you will want to bookmark YearOfTheDiet.co.uk - a slightly cheaper option from my hosting company and one that I hope will be just as easy for my readers to remember.

Out with the old. In with the new. Less of the junk. Time to dispense with the excess weight I've recently acquired.

We both enjoyed Christmas. He didn't expand. I did