Today
Protein breakfast
Around 40 g. Eggs, yoghurt, or Weetbix plus protein.
Fruit servings
Two a day, eaten with protein.
0
Sugar in tea
Teaspoons across the day. This week: 4 or fewer.
0
Chocolate and lollies
One, after dinner, at the table.
Nuts and cheese
Quarter cup of cashews, matchbox of cheese. Portioned, not from the bag.
Dog walks
Push the pace on one of them.
0
Strength session
Twenty minutes, three times a week.
Steps
Seven-day average: —
Last four weeks
Measurements
Weight
—kg
Waist
—cm
Weight weekly, waist monthly — same time of morning, same spot at the navel. Waist is the one that tracks belly fat, and it moves when the scale won’t.
Wall sit × 4
45 seconds each, one minute between. Breathe normally — don’t hold.
Hit 12 reps on all three rounds and move up a level next session. Expect to drop back to 8 — that drop is the programme working. Breathe out on the effort.