Xenical struggles

Struggling today to keep on the straight and narrow. I am hoping that this blip can be put right with better planning.

Breakfast was ok but lunch and dinner I strayed above the 15 g mark - not excessively but enough for me to worry.

My eating has been quite off the cuff with lots of guesstimating of fat contents.

Alongside the poor planning I think it may be that time of the month quite soon. So I guess I should just be grateful that I have not gone overboard with chocolates.

Here's to a better xenical tomorrow.

Xenical - What can you eat?

There is a vast difference between what you can eat and what you should eat whole taking Xenical... As I learned the hardway after eating a low fat paella which weighed in at about 19 g of fat. Cramping started about an hour after dinner and I am lucky that was it!

Xenical's side effects are quite well documented, so I have made a conscious effort to ensure that I am trouble free.

The rule of thumb for eating while taking Xenical aka Orlistat is to eat no more than 15 grams of fat at each meal.

So I have been eating simple, filling and healthy meals such as beans with whole meal toast, soft boiled eggs and toast, some soups and stir fry.

When I get peckish I look for fruits and vegetables. And when that is not enough? Pretzels are a low fat alternative to crisps and marshmallows reduce my sweet tooth.

Belly dancing my way to fitness: The health benefits of belly dance

First belly dancing class out of the way and I'm already feeling the results of shimmying away the calories. My posture feels stronger and I have to admit that my abs have a pleasant ache to them. It's nice to feel like my body is actually working!

Over the next 10 classes (and beyond!) I'm hoping to unlock the other health benefits of belly dance, such as:

1.) Reduced back and joint pain

Shimmies, back drops, circles and figures of eight work wonders at gently putting the joints and ligaments of the lower back and hip through the full range of motion. These repetive movements result in an increased synovial fluid flow - lubricating these joints. When done properly - with the pelvis tucked - you're at reduced risk of lower back problems. Improving the tone of these muscle groups not only improves your posture - it helps prevent the back pain which results from curvature of the spine which results from lordosis, or weak muscle groups.

2.) Stress reduction

When we are stressed, our bodies get tense - resulting in contractions in the neck, shoulders and back. This causes lactic acid to build up and reduces blood flow. By stretching and using these muscle groups while you are belly dancing, you increase this blood flow to these areas and help to flush out lactic acid. Instead of clenched, tense muscles, you will be limber and supple. In addition to its physical benefits, it reduces psychological stresses.


3.) Enhanced digestion

Work around the torso, such as belly rolls, encourage food to move through the digestive system more efficiently. While this is true of any form of exercise to some extent, belly dancing is especially good in this area.

Can Xenical help you lose weight?

Well, I guess I'll find out soon enough as I'm just starting my third day of Xenical to help with weight loss. A drug with an "anal leakage" side effect wasn't quite what I had in my mind when I spoke to the doctor about weight loss, but that - alone - is enough to keep me on the straight and narrow for now.

I'm not a newcomer to Xenical. When I took it previously, it was alongside a Weight Watchers diet (pre-Pro Points) which meant that I was taking in far too much fat - exposing me to some of Xenical's side effects. 

This time around, I'm taking Xenical, which is also known as Orlistat, on prescription, three times a day with meals. Thankfully I've learned a thing or two about nutrition and fat content since then. 

Well, 'learned' might be a stretch. Let's just say I'm making a concerted effort to check labels with the aim of keeping each meal's fat content below 15g. 

And so far, so good.  

Food-wise, I'm only restricted at the moment when it comes to fat - but I am trying to be sensible with this. (Marshmallows, I've discovered have only trace fat... Yummy for a snack, but NOT a staple.)

Typical breakfasts include: bagel with light spread and banana, 2 pieces wholemeal toast with 2 soft-boiled eggs and porridge. 

For lunch, I've been having ready-made salads (quinoa, orzo pasta, etc) that are low fat, alongside salad leaves. 

Dinners are kept light, too. Last night was BBQ beans on toast, and the evening before was twice-baked sweet potato with low-fat fromage frais, a very little bit of chorizo and spring onion.

To be honest, I'm following much of what I'd be eating if I was following the Slimming World eating plan. The only difference is that I'm not going for big syn treats and I'm relaxing my thinking on bread and milk. Within reason, of course.

Weigh in isn't until 29th April, so I'm going to have the keep clear of the scales. To stay on Xenical my doctor's said that I'll need to have lost 5% of my body weight within the first three months. At my last doctor's appointment, I weighed in at 19 stone 7lbs - so I'll need to show a loss of 14 lbs.

Alongside all of this, I'm going to get some more counselling to handle the issues which lead me to this point. This doesn't start until the 26th, so a bit of wait to find out how that this helps support weight loss.

More to follow...

Why do I get swollen ankles? And, more importantly, how do I stop the swelling?

One of the biggest issues I'm facing as a result of being overweight is swelling of the feet, ankles and legs. I've been suffering particularly this week as I've recently had a long-haul flight... Of course, that was Monday and it's Friday now. So, why do I still have legs like tree trunks?

If I were athletic, I could blame my swollen feet and ankles on being on my feet too much... but I live a fairly sedentary life at the moment - so this couldn't be further from the truth. Yes, my weight will be putting pressure onto my feet, but I am not on my feet enough for this to be a real issue.  

I think a big part of my swelling problem is water retention - plain and simple - caused by poor circulation... which is probably the combined result of sitting still for too long and carrying weight that my heart is getting stressed by. 

So, what can be done about my swelling feet? There are special compression shoes and compression socks available on the market which will bring down the problem quickly... but I'm really hoping for a long term solution to swollen ankles.

There are some natural remedies available, including diuretic green tea or a cup of hot water with lemon.  Gingko Biloba should also help to improve circulation.

But - above all else - I think keeping my feet elevated is key when I'm resting. This will ensure my hear can pump efficiently - delivering blood to every corner of my body. And, guess what? It costs absolutely nothing!

Once this bout of swelling goes, I need to focus on reducing my weight and getting active through regular walking. (Unfortunately it hurts a bit to walk when my ankle area feels so tight!)  I'm aiming to start regular walks this weekend. Just a mile a day to ease me into it.

Day 2: Keeping up the pace

Heading into mid-week and I'm feeling good - physically, mentally and emotionally. While eating healthily means I can't use food as a crutch, I'm staying focused... I may not be following a specific diet plan, but am instead drawing on my experience of Weight Watchers, Atkins and Slimming World to reduce my calorie count while avoiding calorie counts and stress.

2 slices wholemeal toast

1 tbsp peanut butter

Banana

Salad leaves

Pickled gherkin

Pickled beetroot

Sliced chicken breast

2 packs of Walkers baked crisps

a maple syrup sweet (YUM!)

Med jacket potato

Baked beans

Side salad

1 tbsp coleslaw

1 x squash

4 x tea with semi-skimmed milk

You'll notice I've had a sweet. I must say that I've never quite enjoyed a sweet as much as I've enjoyed that one sweet. That's appreciation! And I think little treats like that could be key to shrinkage.  Under the NHS MEND eating plan, they recommend giving yourself five "treats" a week.  This could be fish n chips (2) or biscuit (1)... Unlike Slimming World or Weight Watchers, there isn't a prescribed calorie count. This gives flexibility while not forcing you to go overboard just so you can 'spend' those SYNs or ProPoints.  For me, I think I'm going to allow myself 5 to 10 "treats". That way I can pick and choose and won't feel as restricted to what I can and can't have. For example, what if I'd just like 10 small treats this week or five meals out the next? (I'd like to think I'll be leaning toward the former!)

Looking at today's menu, I need to spend a little bit of time over the next few days thinking about alternatives for lunch. I'm thinking about making a little couscous salad with dates, etc to accompany the salad.  It takes just minutes, is fat free  and is incredibly filling to boot. What can be wrong about that?!? 

I've repeated breakfast from yesterday, but have a couple of options for tomorrow - toast with low fat cream cheese and banana or porridge with raisins.  

Facing up to the weighty truth...

You would think that - at 20 stone 8 pounds - that someone couldn't possibly ignore their weight problem... but as my weigh-in today proved, denial is a very powerful state of mind. 

Not hard to understand why as it's - simply put - the path of least resistance. You can't blame someone for ignoring that elephant in the room... It is much easier than actually negotiating it. 

When it comes to diet and exercise, sticking with the 'same old same old' avoids the challenges of change.  After all, why say "no" to indulgences when saying "yes" is that much easier?  

Hitting rock bottom

Over the past few weeks several things have happened which have left me feeling more determined to lose weight that I've been in years. 

Perhaps the most mortifying (and recent) realisation I've had is that if I gain any more weight I will need to request a lap belt extension next time I'm on a plane. (And it goes without saying that I won't be buying my own any time soon!)

On top of that I've been suffering hot flashes, heart palpitations, joint pain and much, much more. Perhaps most stressful is the growing (and far too rational) fear that I'm doing permanent damage to my body on a DAILY basis. 

And only I can do something about it. 

Back to basics

Let's face it. There isn't a quick fix or magic trick that helps you lose weight. At the end of the day, your daily food intake must be less than what your body burns.  Don't believe me? Just ask Kelly Osborne who shed four stone. In this interview she shares the story of how suicidal thoughts were her "rock bottom". 

I'm a struggler with calorie counting, so I'm following common sense, a bit of Slimming World, a bit of Weight Watchers and a bit of everything in between... I've been dieting for twenty odd years now. If I don't know it by now there's no hope for me. 

To back this up I'm going to review some of the calorie counting apps out there.  But until I settle on the best one, here's my menu for day 1:

2 pieces of wholemeal bread 
1 tbsp low fat peanut butter
1 banana

1/3 bag shredded salad leaves with carrot
1 chicken breast
1 pickled beet
3 slices pickled gherkin

1 portion tagliatelle noodles
1 portion turkey bolognese sauce (homemade with courgette, mushroom, onion, carrot, celery, roasted pepper, sundried tomatoes and tomato passata)
2 tbsp grated parmasean cheese

5 cups tea with semi-skimmed/2% milk.