One Meal a Day for Six Weeks – Week 2

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This is week 2 of my 6 week diet eating one meal a day. See Week 1. My highest weight last week was 185 lbs, my lowest weight was 181.2 lbs.

Monday 25th July 2016

Weight loss 20160725_0615_2

This is an interesting start to Week 2. According to the scale I’m only .2 lbs lighter than my starting weight of 185 lbs.

6.25 am

Walking for weight loss

This was only a 25 minute walk so I must have picked up the pace.

Yesterday evening I had the start of some lower back pain, and before I went to bed I used some pain relief gel and took some ibufen.

It seems to have done the trick. My left knee however, feels tight. Hope fully it will ease up as the morning progresses.

3.45 pm

I’ve taken a week off work to look after the children while my wife is away on a course.

It’s fantastic but it reminds me of the struggles with weight loss, or actually weight gain I encountered while I was a stay at home dad.

At the time I had four children ranging in age from 1 to 6 years old and I was around food all day long.

It was very easy to eat a bite of food here and a bite of food there. To make matters worse the children would leave food and not wanting to see it go to waste,  I would eat it. Needless to say, over a period of time the cumulative effect was plain to see. I got fat.

This diet was my response to that. It made decision making easy. Unless it was a scheduled meal time I wouldn’t eat. I didn’t have to go through a long process of rationalisation or justification. If it wasn’t my evening meal (or lunch at the weekend) I wouldn’t eat.

Of course I failed at this quite a few times, but eventually I was successful more than I failed.

Today the kids are eating early because we have things to do this afternoon and this evening. They’re having pizza and I so desperately want a slice. But it’s not my meal time.

4.45 pm

Walking for weightloss 20160725

Instead of walking around the forest, I walked around some fields and pastures for 25 minutes. It’s not quite the same as tearing around the forest tracks, but it’s better than nothing at all.

My thoughts are starting to turn to my evening meal. As of right now, with my wife being away, I’m thinking of having bacon and eggs.

8.10 pm

Bacon eggs tomatoes 20160725

Dinner: Bacon, eggs, tomatoes and bread.

I was going to make the works and include mushrooms, sausage and beans but it’s too close to bed time.

Yoghurt 20160725

Dessert: Muller Light x 2.

… and I ate them using one of these as a spoon:

Chocolate caramel bar 20160725

9.30 pm

That bacon was salty. I can’t stop drinking. I’m sure I’ll look bloated as hell in the morning.

I’ve just finished my final set of body weight exercises to bring my total to 100. I did 50 press ups and 50 dips. I did the first 30 press ups in 3 sets of 10 to ease my back in gently. The dips didn’t cause me an issue.

Tuesday 26th July 2016

Losing weight 20160726

5.45 am

Walking for weightloss 20160726_0545

It’s cool out in the forest this morning but the sun is trying to break through the thin cloud cover.

I’m pleased with the way my diet went yesterday and the scale weight is beginning to drop after the extra eating at the weekend.

Could I have skipped the bacon and eggs yesterday evening to provide a bigger deficit? Maybe. But I wanted to get some protein into my system. I want to lose weight for sure but I don’t want to lose muscle.

Maybe I could have eaten a giant salad with a big hunk of tuna, and on a different occasion I might, but I would have felt cheated, which isn’t good for the mental game. Diet adherence plays a bigger part than we allow for.

7.30 pm

Walking to lose fat 20160726_1930

35 minutes a quick pace. A good walk.

8.15 pm

Quiche jacket potato salad 20160726

Dinner: Quiche, jacket potato and salad.

This was basically half a quiche, 2 baked potatoes with butter and twice as much salad as you can see on the plate. I should also mention that the salad had some mayo added to it.

The salad was sweet and filling. Hopefully it will give me some much needed fibre!

I need to be a little bit careful now. I’m edging slightly towards overdoing the volume of food. I used to limit my evening meal to what I could fit onto one plate – and these are big plates – but somehow I’m now going back for seconds. I’ll probably get away with it, but it definitely warrants a raised eyebrow.

Yoghurt and satsumas

Dessert: Muller Light. 3 satsumas.

9.45 pm

To finish the day off I did 50 squats and 50 dips to meet my minimum of 100 body weight exercises per day.

Wednesday 27th July 2016

Weight loss 20160727

5.30 am

Walking for weight loss 20160727-0530

It’s going to be another busy day so I’m up early to get a head start.

The scale weight is dropping as expected at the midweek point. It wanted to register 182.8 lbs but just tipped over to 183 lbs.

I don’t want to focus too much on the scale weight. I want to make sure I stick to my eating plan and find my success and reward in that.

6.45 pm

Sausage potatoes brocolli carrots 20160727

Dinner: Pork and apple sausages, potatoes, carrots, broccoli and gravy.

Very tasty. Very filling.

Strawberry cornetto 20160727

Marshmallows 20160727

Dessert: Just one Cornetto*

…and five marshmallows.

*This probably only means something to Brits of a certain generation.

7.30 pm

Weightloss and walking 20160727_1930

The last few walks have been devoid of sunshine. I had to hunt for it, but I found some eventually. I was actually glad to stop long enough to take this picture because I was walking at a pace quick enough to cause me to breathe hard – I refuse to slow down for the hills.

9.45 pm

I’ve spent the last 45 minutes fitting some resistance exercises in between the chores.

I’m still cautious about my lower back so I did my press ups in sets of 10. In total I did 100 press ups.

After that I did dips in sets of 25 and again, I did 100.

I’ve been meaning to exceed my minimum total of 100 per day for a while. I feel like it changes things up and adds a degree of interest. It almost feels like a challenge within a challenge.

It’s been a pretty good day today. I ate a few pieces of fruit as the day progressed but I didn’t drink nearly as much tea or coffee as I usually do.

I have no clue how any of this will reflect on my scale weight tomorrow but it will be interesting to see.

Thursday 28th July 2016

Weight loss 20160728

5.40 am

Walking for weightloss 20160728

10.00 am

It’s funny that I weigh more today than I did this day last week buy it’s honestly of little concern to me.

I’m eating at deficit and I am burning fat. The rate is variable and not always obvious but this is where time plays its part.

3.15 pm

It would be easy to pretend that this never happened. It’s certainly nothing to get flustered over, and in the grand scheme of things it won’t matter.

But I thought you should know I broke the chain today.

Last week I introduced the notion of using a diet adherence tracker as a way to motivate myself to stick to the eating plan. It also serves as a way to get back on the plan quickly if I fall off.

This afternoon I was preparing some bacon…

Eating bacon on a diet 20160728

…to add to the Chilli con Carne I’m making. Unfortunately only two rashers made it into the chilli, the third made it into my belly.

Like I said, it won’t matter in the long run, unless of course it triggers more off-plan eating.

That’s why I like the tracker. I was annoyed that I had to break the chain, but I was immediately able to start a new one.

Failed diet adherence 20160728

There’s no shame attached. I’m only human… and so are YOU, so don’t beat yourself up if you have a momentary lapse, just aim to recover quickly.

6.40 pm

Diet chille con carne 20160728

Dinner: Chilli con Carne, white rice, salad and crusty bread.

You’ll start to see the same meals as part of my diet as the weeks roll along. It will get repetitive but that’s not such a bad thing.

The bacon, at least what was left of it made all the difference. Mostly I think it’s the bacon fat that was left over from frying.

Diet food fruit compote 20160728

Dessert: Muller Bliss Corner. It’s the first time I’ve tried one if these. I was pleasantly surprised.

7.00 pm

Walking LISS for weightloss 20160728

More walking. Love it. It’s as easy or as challenging as I want it to be. I tend to let my mood dictate the pace. I don’t feel any pressure to go all out to set distance or speed records. I think this makes it more enjoyable and I know I keep coming back to this, it’s sustainable.

10.45 pm

In the last 45 minutes I completed the body weight exercises I wanted to do. I did 100 press ups in 4 sets of 25 and 100 dips in 4 sets of 25.

Drink alcohol on a diet

Before I head off to bed, I thought I’d mention that I bought a couple of bottles of Bulmer’s Cider. I plan to drink at least one of them on Saturday evening. Partly because I feel like I deserve it and partly to show that there’s no reason to avoid alcohol while dieting.

See you tomorrow.

One last thing before I go…

Diet compliance

I didn’t let my mistake earlier derail my whole day. I stayed on plan for the rest of the evening. Something to feel good about. 🙂

Friday 29th July 2016

Weight loss scale 20160729

5.50 am

Walking for cardio 20160729

Thirty minutes of early morning fasted low intensity steady state cardio. Otherwise known as walking the dogs.

You can dress this stuff up however you like, but it boils down to being active and moving your body.

As a reminder, I started walking rather than running after I tore the cartilage in my left knee in 2012. I was running in this very forest when I felt a sharp burning sensation across my knee joint.

I had some keyhole surgery to trim away the damaged tissue and since then I’ve tended to avoid running.

I do run, but rarely for the sake of exercise. I might start again at some point, but for now I find walking works well enough.

3.00 pm 

For the first time in a while I felt that my lower back might be getting better. This is something I’ve been hoping for because I want to return to Judo.

I went back for a one session last year but I didn’t go back after that because I needed to concentrate on finishing a two year teaching course.


I can’t have been working too hard here because I had time to smile for the camera. 🙂

So this afternoon, thinking my back would be OK, I went through some drills and quickly found out that my back was not OK.

I’ve developed some tightness in the muscles around my S1 L5 joint. I’ll heavy dose with some pain killers and see if it eases.

7.00 pm

One meal - pork casserole

Dinner: Pork and apple casserole with baked potato and vegetables.

I won’t win any prizes for food presentation or photography, but I won’t lose any sleep over that.

I’ve been smelling this slow cooking for hours and it was very nice and very filling.

Choix bun cream cake diet food

Dessert: Choix bun.

Cream cakes can’t be diet food!

8.00 pm

Weight loss through walking 20160729

Another great 30 minute walk in the forest. I think it’s great that getting fitter and leaner brings me out into this environment.

Here’s another picture I took at the end of the walk as the sun was about to dip below the line of trees on the horizon.

The benefits of losing weight 20160729

10.55 pm

The back pain has eased off a touch so I finished my day with one set of 50 dips. Earlier this morning I did one set of 10 press ups followed by 2 sets of 20. I’m glad I got them done before I hurt my back.

See you tomorrow with my official weekly weigh in, measurements and progress picture.

Saturday 30th July 2016

Losing weight 20160730

Weight loss progress 20160730

Weight loss picture 20160723

Start weight 185 lbs

Measuring weight loss 20160730

12.00 pm

diet food tomato soup

Lunch: Tomato soup and bread.

It’s lovely to have something to eat for lunch. Eating at this time of day becomes a ritual after decades of eating this way. However, I knew before I ate this that I would be hungry. I’m not sure what quantity of soup I’d need to consume to blunt my hunger, but this isn’t it.

7.00 pm

Diet food curry and rice

Dinner: Chicken and vegetable curry with basmati rice and naan bread.

I’m starting to rotate around to the same old food we usually eat. The children like this meal and it’s a great way to get them to eat vegetables. This curry has onions, spring onions, garlic, peas, carrots and potatoes.

eating ice cream on a diet is ok

Dessert: Ice cream.

7.30 pm

get fit lose fat walking 20160730

This was my only walk today so I made it 40 minutes. I should have waited slightly longer after dinner because the food was heavy on my stomach.

10.00 pm

I’m going to get on with my exercises shortly but I wanted to mention my weight, stats and pictures as I didn’t have time earlier.

I’m pleased with the result. I wasn’t sure if get the big drop in weight I usually see around Thursday or at the latest, Friday. I’m pleased of course, but it wouldn’t have worried me too much because I know I’m making progress from the measurements.

There’s a significant reduction in the numbers over the two week period and my jeans are getting looser.

I think there’s a difference in the pictures too. It looks to me like the belly fat has reduced and the muffin tops look tighter.

I also notice that my chest has become less flabby and slightly tighter.

The changes aren’t dramatic right now but it has only been two weeks. I tend to lean out from the extremities first and the last places to see fat loss are around my midsection.

And dare I say it? This could be wishful thinking, but I feel like I can see some evidence of chest development. Maybe.

10.45 pm

Just finished 100 tricep dips in 4 sets of 25 and now I’m going to drink a couple of bottles of cider while I read a book.

Sunday 31st July 2016

Weight loss 20160731

As expected there’s an increase in weight that takes into account the extra eating I do at the weekend. It’s nothing to be alarmed about. In fact tomorrow morning the number could be higher.

Today will be another 2 meal day. I haven’t decided what to have for lunch yet, except to say it won’t be soup!

12.00 pm

Diet food cheese on toast 20160731

Lunch: Cheese on toast with cherry tomatoes. I told you it would’t be soup.

Diet food pringles 20160731

With some Pringles.

Diet food apple 20160731

Followed by an apple.

6.30 pm

Diet food steak pie and mash with veg 20160731

Dinner: Steak pie with mashed potato, curly kale, carrots, baby sweetcorn and gravy.

In full disclosure, there was too much potato. I ate two thirds of it. I also decided to forego dessert.

7.30 pm

Walking for weightloss 20160731

This was my only walk today but it was a good one at 40 minutes in duration.

8.00 pm.

I finally finished a post that I meant to write much earlier. I wanted something that gives a little bit of context for people who have never visited before. I also wanted somewhere to keep a brief summary of the results of the  six week diet. I recognise that some people aren’t interested in the minutia of my daily life, they only care whether the diet works, and that’s fine.Here it is: One Meal a Day for Six Weeks

11.10 pm

I could easily have let today slip by without doing my exercises, but I didn’t want to end the day and the week with a failure.

I did 25 press ups this morning and I’ve just completed the other 75 to reach my target of 100 for the day.

In summary, I’m really pleased with the way the week worked out. I’ve been at home looking after the children all week and it’s been hectic and at times stressful. For the week ahead I’m back at work and find it much easier to curb the desire to eat. The familiar pattern of fluctuating weight is evident already. the dance of the scale weight will continue I’m sure, but what I really want to know is how my work trousers fit when I put them tomorrow morning..

Thanks for reading.

See you tomorrow for Week 3

{ 2 comments… read them below or add one }

Louise July 31, 2016 at 5:53 am


Good to see I am not the only one who has a weight fluctuation when doing one meal a day. I think its important (particularly following your progress) that you try to not weigh yourself too often and perhaps if you can hold off on a 2 weekly basis. I am very guilty of weighing myself everyday and if I have gained (even a pound) it tends to make me think this isn’t working and then reach for the cookies and blowing my one meal a day diet.
Anyway you have inspired me to kick start a six week plan too. I am due to go back to the UK in 7 weeks for a holiday (I live in Australia) and I would like to get going with losing a few pounds. I am also getting married on the 1st July 2017 so would ideally like to lose a good 14-18lbs but more importantly keep it off. I am currently 134lbs at the moment (which isn’t overweight on the charts) however I have a good amount of belly fat (and on the hips, legs and arms) and if I lose a stone it will make a big difference to my confidence.
Hopefully we can inspire one another!


David July 31, 2016 at 9:01 am

Hi Louise,
Thanks for stopping by. I’m glad to see you’re going to embark on 6 week plan.

The weight fluctuation is something I’ve been writing about (on and off) for a few years and I’ve come to see it as an old friend. 🙂 Actually, perhaps that’s overstating it slightly.

When I started out on my first successful attempt at weightloss (over a five month period), there were times when I weighed myself only once a week and it’s not a bad option for some.

I encountered a slight issue with it when I kept weighing myself on the days I was at the high point in the fluctuation cycle. D’oh!

One of the reasons I weigh daily is to show other people that weight fluctuations happen and what it means. I’m honestly okay with it and feel that for me at least, the positives outweigh the negatives. I enjoy tracking the numbers and plotting them on a chart. It’s a way for me not to hide away from things I don’t want to see. It’s there, in my face, and I’m forced to deal with it as objective reality.

Actually you’ve inspired me to want to write a post about my thoughts on this stuff. 🙂

I love it that you have a short term and long term goal to aim for. I also think it’s great that you see weight maintenance as being a critical aspect of this whole process.

I look forward to your updates!


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