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Sally's diary, session 6

session 6

Sally resumes her diet coaching sessions after a 3 week break. Sally's weight remained constant.

This week's worksheet was about tuning into your hunger signals.

Sally's eating and exercise diary

Thursday

  • Breakfast: muesli.
  • Lunch: cheese sandwich, apple, chocolate biscuit.
  • Supper: ravioli in tomato sauce, yoghurt, 2 pieces of dark chocolate
  • Drinks - tea x 5, coffee x 1 water x 4.

Exercise: walk 30 mins, swim 30mins

Friday

  • Breakfast: cornflakes, slice of malt loaf.
  • Lunch: beef and watercress sandwich, small slice of fruit cake.
  • Supper: sausage in a roll, 2 pieces of toast, small slice fruit cake
  • Drinks - tea x 4, coffee x 1, water x 2, lager x 2.

Exercise: 150 mins walk

Saturday

  • Breakfast : mushrooms on toast, 1 slice toast and marmalade
  • Lunch : French onion soup and a roll, slice choc cake, fried Haloumi and dressing,
  • Supper: steak, chips, roasted veg, lemon curd souffle
  • Drinks - tea x 4, coffee x 1, water x 2, wine x 4.

Exercise: walk 10 mins

Sunday

  • Breakfast: bacon, egg, tomato, slice toast
  • Lunch : shepherds pie, green beans, apple crumble & custard,
  • Supper: sardines on toast
  • Drinks tea x 5, water x 2, orangina x 1.

Exercise: walked round Birmingham Botanic gardens.

Monday

  • Breakfast: muesli.
  • Lunch: cup a soup, banana, slice malt loaf, roasted chicken wings.
  • Supper: couscous with roasted peppers, yoghurt.
  • Drinks - tea x 4, coffee x 1, water x 3.

Exercise: 60 mins walk 30 min swim

Tuesday

  • Breakfast: shredded wheat x 2.
  • Lunch: smoked salmon and cucumber sandwich, pear, chocolate biscuit.
  • Supper: skate and chips, peas, fresh fruit salad
  • Drinks: tea x 5, water x 2.

Exercise: 60 mins walk, 25 mins swim

Wednesday

  • Breakfast: muesli
  • Lunch: half a cheese and pickle sandwich, banana, left over chicken cougon.
  • Supper: chicken casserole, leeks, parsnips, yoghurt & stem ginger
  • Drinks: tea x 4, water x 2. Coffee x 1

Exercise: 25 mins walk,

the coaching session: Sally's email

Had a great holiday. Didn't feel the need to go mad and over eat. Did treat myself on the odd occasion but all in all was having too much fun to bother with overindulging. Spent a lot of time swimming and it was great to feel confident in my costume.

Have so much more energy and have lost 9 inches off my waist!

I'm sending my food diary - we were away at the weekend so I went a bit 'off piste' with the wine - but hey, who's counting! Really happy that my weight is remaining constant and that I longer feel as if I have to constantly be on a diet.

Result: Sally's weight remained constant.

SEE SESSION 7 TO FIND OUT WHAT HAPPENED NEXT

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