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Sally's diary, session 1

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session 1

Sally lost 2 lbs

the diet

Sally was given a diet to follow. The diet gives guidelines about portion sizes and the benefits of eating regularly.

the worksheet

This week it was about goal setting. Why do you want to be slim and the benefits of being slimmer?

Sally's eating and exercise diary

Monday

  • Breakfast: 2 Weetabix 3 cups of tea.
  • Mid-am: glass of water & an apple
  • Lunch: 3oz piece of home-made smoked salmon quiche, tomatoes, avocado, slice of bread and butter, grapefruit. coffee & glass of water
  • Mid-pm: slice of toast (wholemeal) + peanut buttercup of tea
  • Supper: pasta + pesto sauce, spinach, orange, glass of water. cup of coffee +cup of tea

Exercise: 25 min swim, 2 mile walk, gardening all day

Tuesday

  • Breakfast: 2 Weetabix 2 cups of tea
  • Lunch: grapes, nectarine & banana glass of water & cup of coffee
  • Mid-pm: chunk of French bread + peanut butter cup of tea
  • Supper: home-made fish pie, leeks, water, 2 cups of tea

Exercise: walk to school - chaotic day, out at lunch time etc!

Wednesday

  • Breakfast: cornflakes, teax2, coffeex2(cappucinos), bottle of water.
  • Lunch: brown roll filled with chicken, apple, glass of water.
  • Mid-pm: cereal bar(150 cals) & tea.
  • Supper: baked potato, salmon quiche, courgettes, raspberries, coffee, tea.

Exercise: 20 min swim, walk to school.

the coaching session: Sally's email

Weighed myself on Monday a.m. - weighed myself on Thursday a.m. 2 lbs less!

Found it difficult not snacking after supper at night and worried about getting through the weekend, eating less.

the coaching session: what Sarah said

Ride the craving to eat at night by changing routine and creating distractions for yourself.

Focus on your goals. Knowing how you will benefit from eating less will help you be consistent with your eating at the weekend.

what Sally decided to do

Sally decided to have her coffee in front of the T.V instead of in the kitchen to avoid being near easy access to desserts. She also decided not to go back into the kitchen after her evening meal. Her partner is now in charge of washing up!

Sally also acknowledged that she was going to have to work hard at moderating her eating at the weekend. She decided that if she could do it this weekend it would give her the confidence to do it again next weekend.

Result: Sally lost 2 lbs

SEE SESSION 2 TO FIND OUT WHAT HAPPENED NEXT

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Slimlife with Sarah Oliver – dieting, slimming & weight loss in Ipswich & Suffolk
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