One Meal a Day for Six Weeks – Week 6

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This is the final week of One Meal a Day for Six Weeks.

There’s no weight goal for this phase of my weight loss, I’ve been focussing more on sticking to process and sticking to the eating plan.

Here’s a quick summary of the diet so far:

Week 1 started at 185 lbs, saw a low of 181.2, and finished at 183.6.

Week 2 started at 184.8 lbs, saw a low of 179.8, and finished at 181.4.

Week 3 started at 182.6 lbs, saw a low of 180.2, and finished at 182.4.

Week 4 started at 182.8 lbs, saw a low of 178.8, and finished at 181.2.

Week 5 started at 181.6 lbs, saw a low of 176.4, and finished at 178.4.

I am tracking my Daily Weight.

Last week’s numbers:

Weight loss tracker week 5

You can view my progress pictures.

This is the most recent:

Six week diet weight loss progress picture week 5

Here are my latest measurements:

Six week diet measurements - week 5


weight gain 20160822

6.30 am

lose weight walking 20160822

A walk in the dim morning light starts the final week. As expected I start a couple of pounds up following the extra meals I eat at the weekend.

That weight will drop off as the week progresses and when Saturday rolls around we’ll have a decent idea of how well I’ve done over the six week period.

When I was at 205 lbs a few years ago I set myself the challenge of losing 30 lbs and finished at 173 lbs.

I’m very close to getting back there again and that’s an exciting prospect.

I’m virtually certain that I’ll continue the fat loss and see if I can get back to the body composition I had at 167 lbs – but I’ll definitely take a week off next week.

That doesn’t mean I intend to pig out – my aim will simply be not to get any fatter.

6.30 pm 

Dinner: Chicken korma, basmati rice and peas.

my diet food chicken korma 20160822

These are big plates. Maybe you have bigger plates? But there’s a deceptively large amount of food on this plate.

Dinner plate

I was full to bursting afterwards so I didn’t have dessert. Instead I had 2 squares of dark chocolate and I let them slowly disolve in my mouth. That’s a little bit of paradise right there.

7.30 pm

45 minutes of walking just before the sun set over the top of the tree line.

Lose fat walking 20160822

9.45 pm

2 sets of 25 tricep dips. 1 set of 25 squats. 1 set of 25 press ups.

Monday is usually a good day for the diet. After the weekend I’m always keen to get off to a good start.

As usual I ate fruit to keep me going during the day and several cups of either tea or coffee (I can’t remember how many of each – I can’t even remember the total).

That’ll do it for today. See you tomorrow.


weight loss 20160823


9.20 pm

Another mammoth long old day so no ‘as it happens’ updates again.

177.8 lbs this morning puts me just about a pound over the weight I posted on Saturday (176.4), so that’s encouraging. It means that if I stick to the plan for the rest of the week I can probably expect be below that number.

Can’t count my chickens though. I actually have to do the work.

My first walk of the day was at 6.30 am.

Walking for weightloss

The blurred dog is running back to find out why I’m so slow.

One thing I haven’t mentioned is that I haven’t been using my diet adherence tracker this week.

Maybe that’s why I found it easier to eat four cookies at 1.30 pm.

Moving swiftly on…

I got out for my afternoon walk earlier today. The sun is higher in the sky and somehow it just made me feel happier.

Lose weight walking 20160823

Dinner was at 6 pm this evening and I’m happy to report that I ate leftovers from yesterday. I can’t throw food away even if it means eating the same thing again.

Chicken curry.

My diet food 20160823

There’s no photo trickery today. This is not the same photo flipped. This is the actual plate of food!

Recently I’ve considered eating the same thing every day for a week as an interesting little experiment. Exactly the same food in exactly the same quantity for a week. Maybe.

One thing I could eat every day is ice cream. I had raspberry ripple again today.

my diet food ice cream 20160823

11.00 pm

I could have gone to bed an hour ago but instead I spent most of the time trying to talk myself out of doing my press ups.

My left wrist is painful again and my first set of 25 was hard. I didn’t enjoy them at all. The second set was easier but it took me almost 30 minutes to get around to it. At that point I was going to finish with tricep dips but I knew that was a cop out and I forced myself to do another 25 prest ups. The last set of 25 was done 15 minutes later and I really did enjoy those.

I’m glad I did them. I only wish I’d done them earlier. Will I ever learn?

See you tomorrow.



weight loss 20160824

9.00 pm

I think I’ve said this before at some point, but I’m going to say it again. Dieting isn’t easy. Lifestyle change isn’t easy.

Losing fat is a huge mental strain as you wrestle with all the urges and impulses.

Everyday life adds another layer of pain and difficulty.

And then when you look at the wider world and see the horrific things that are happening you feel that guilt too.

I tend not to dwell on the difficult emotions associated with dieting and life in general. It serves little purpose except sometimes to galvanise one to action. And even then there can be a cost associated with it.

Purposely I’ve avoided bitching and moaning to you about the various things that happen in my life, because what good would that do for anyone who comes here looking for information or support?

Today has been crappy. There have been times today when I have been frustrated to the point of anger. I’ve ended up acting out like some hormonal teenager. It’s crazy.

But I recognise that these are just individual moments and shouldn’t define my day, my diet or my life in general.

I wanted you to know that even though I don’t write about these things here, they do happen.

I do feel frustration with the scale weight but it’s brief. It’s there for an instant and then I let it wash over me as my rational brain kicks in. Even though I’ve seen how it works time and time again I still wish I could see linear progress on the scale.

I still want to eat cake at 10.30 am. And while I was driving this afternoon I wanted to stop at the burger wagon and get something that had ‘double’ and ‘cheese’ in the title.

Dieting isn’t easy and it isn’t quick. There are good days and bad days, but I see no point in making the bad days worse by dwelling on how tough it is.

It’s work. Its hard work. But we’ve got a job to do. Let’s get on with it.


I’m glad I got that out of my system, but let me just give you some kind of insight into some of my trials today.

I was out walking in the forest at 6.30 am but already at that point I had the hump and decided not to take a picture. I reasoned that there are enough photos of blurred dogs and trees to illustrate the point that I’m out early. (Of course, I now realise I was being a complete tool – everyone likes blurred pictures of dogs and trees… and don’t try to tell me otherwise, I won’t believe you.)

Work involved driving an hour each way to an hour long meeting I didn’t need to be at.

It didn’t help that today was the hottest day of the year, and I was stuck in a car at the hottest point in the day with no air conditioning!

When I got home I walked into chaos. The children were playing in the paddling pool with the dog who was caked in mud. They’d left my tool shed open and splashed water all over my already rusty and incomplete set of tools (because in earlier weeks and months they’d left them out or lost them). And the kitchen floor was covered in almost as much water as was contained in the pool.

…and then they all went out and left me to clear up.

After that I spent an hour digging a deep hole in clay, in which to put a pole for the rotary washing line.

Then I prepared dinner and tidied the house a little.

They were all late home so I was late getting out for my walk. It was pitch black by the end of the walk and even though I should have been the only idiot out in the forest walking dogs, I encountered two other idiots who had not asked for my permission to be there. The nerve of some people.

When I got back the kitchen was a mess and everyone was sitting watching TV. You should have heard the passive aggressive tirade I let rip under my breath so that no one could hear.

Dinner: chille con carne with, bizarrely enough, sausages! And garlic bread.

Chille 20160824

Dessert was the smallest piece of cheesecake I dared to eat. That stuff is a diet killer.

Smallest piece of cheesecske ever 20160824

And just so you can share my pain, this is the sky with ten minutes of my walk remaining.

Walking in the dark to lose weight idiot 20160824

It’s late and I still haven’t done my exercises. I might not. It’s fairly clear I need my sleep.

We’ll see. Now that I’ve finished laughing at myself I might do them. It would be a shame not to. The work has to get done!

10.50 pm

In the cold light of day there’s no way I could justify not doing the exercises. I fell back on doing what I find easiest and most enjoyable. I did 2 sets of 50 tricep dips.

I ended the day on a win. I can go to bed happy that I didn’t let the difficulties derail me – which makes victory all the sweeter.

See you tomorrow.



weight loss 20160825

6.30 am

The dangers of walking for weight loss

Good morning! 🙂

The scale said 176.8 lbs so all being well the usual pattern will play out and by Saturday morning I might even see a 175.x number.

My morning walk was a quick 25 minutes and right at the end I saw that one of the trees I walk under every day, had shed a huge branch, actually more of a bough.

I usually only worry about this kind of thing when it’s windy, but this happened overnight while it was calm. Weight loss is dangerous!

10.20 pm

Today has been a good one. Work was productive and homelife less chaotic.

I walked earlier than usual and got out into the forest just after 5 pm While it was still sunny.

Walking for weight loss 20160825

I walked at a good pace for 40 minutes and could easily have carried on.

At 6.30 I had chicken and tomato pasta bake with salad and fresh crusty bread.

diet food chicken pasta 20160825

This was chased down by another very small piece of diet killer.

diet killer

And just now (10.20) I finished my exercises. 2 sets of 25 squats and 2 sets of 25 press ups.

See you again tomorrow.



weight loss 20160826

6.30 am

I took several pictures during my 30 minute morning walk and this is the only blurred one.

Walking for fat loss 20160826

Actually there wasn’t that much to see. It was overcast and misty – but pleasantly warm.

This is the last day before I weigh in for the final time as part of this six week diet.

176.2 is my lowest weight so far, and with a day to go, it looks likely that I will indeed see a number in the 175s.

You never can tell though. To be honest I thought I’d be in the 175s today and maybe even looking at a 174 number on Saturday. I’ve stuck to the eating plan this week and haven’t gone over the top with portion size.

But you’ve been with me long enough to know how this works. You’ve seen that weight can fluctuate by 1, 2 or even 3 pounds overnight.

My feeling this morning is that I’m holding water and I’m not convinced I’ll drop it by tomorrow.

Even though I feel somewhat bloated this morning, my work trousers feel relatively loose. So who knows what will happen tomorrow – all I can do is stick to the plan today.

6.00 pm

I’m so pleased to be out walking in the forest (40 minutes). It’s lovely at this time of the day.

Walking for losing weight

7.00 pm

diet food chille

Chille (leftovers – the best kind!)

And chocolate.

Diet food galaxy ripple

Somehow the two go together.

Well that’s it! Unless I lose it completely and dive head first into a vat of ice cream, my six week diet is done.

I’ll still do my 100 exercises later but whether I do them or not it won’t influence my weight tomorrow.

I’ll check back later with a final report.

10.40 pm

Okay, that’s the exercise done. 100 tricep dips in 2 sets of 25 and 1 set of 50.

See you in the morning for the final weight check. 🙂



weight loss 10lbs

Yessssss!!!!! 175!!!!

That was a close run thing. And no, the scale weight isn’t everything but it’s what most people care about.

I wanted to prove to myself again that I could do it and that the basic principles of the diet work.

Even if my fat loss is around 7 or 8 lbs (accounting for some water weight and waste), I’m still delighted with the result.

Secretly I was hoping to see 174 or even 173. I thought I’d done enough, but maybe I’m at just the wrong stage in the cycle. And maybe I haven’t quite done enough. That’s definitely possible.

It’s worth remembering though, that I’ve done this while eating more or less what I want to eat and I haven’t incorporated lots of strenuous exercise.

With the exercise I have done, I’ve also managed to hang on to my muscle and I might even have built some.

I’ve taken another progress picture and taken my measurements and I’m happy with what they show too.

I’ll be back later to update those details, but for now I just wanted those of you who’ve followed my progress for a while, to know what the scale said.

Thank you. Thank you for your support over the last six weeks (and even longer for a few of you).

One of the main motivators was that I didn’t want to dissapoint you.

I’m going to have a relaxed eating day. Not going to pig out, but I might treat myself to a cold beer or two this evening.

See you later. 🙂

8.50 pm

So here’s the rest of it…


Six week diet measurements 20160827

I made reductions on all but one measurement this week. The waist measurement is the only one unchanged. I’m not even going to try to read anything into that.

What did catch my attention is the difference between today’s numbers and the ones I started with.

Seeing two and a quarter inches loss from my belly is great.

Progress Pictures


Six week diet progress picture 10lbs lost


Last week:

Six week diet weight loss progress picture week 5


Start weight 185 lbs

The difference between this week and last week is marginal as you’d expect, but there I can see some definite improvement in my belly. It appears to have firmed up from underneath and its footprint seems reduced.

Comparing today’s picture with the start picture shows a whole lot of improvement. My belly and love handles are much reduced and I’ve lost a lot of chest fat.

Well that really is it.

Six weeks. 10 lbs down. Inches lost. Feeling better. Looking better.

Thanks for keeping me company!! 🙂


{ 22 comments… read them below or add one }

Lisa Shelley August 24, 2016 at 10:38 pm

Kia Kaha (stand strong)David.
It is a struggle and we all do the best we can.


David August 24, 2016 at 10:39 pm

We do indeed.

Thanks Lisa!! 🙂


Cindy August 24, 2016 at 11:14 pm

Wishing you a better day tomorrow David! That is wonderful you made it through the day without comforting eating. You should be proud!


David August 25, 2016 at 10:14 am

Hi Cindy, thank you. Yes, today is already better. In fact yesterday was pretty good towards the end. Writing about it helped me laugh about it.

Thanks for the support!


1mealadayer August 26, 2016 at 8:56 am

Hi David
Can’t believe the 6 wks r pretty much up!! Really looking forward to 2mrws update n seeing 175 on the scale. You have done so well and it has been a pleasure to read your updates. Don’t know what I’ll do with my time now lol!


David August 26, 2016 at 9:18 am

The time has flown by! I can barely believe it myself. Even if the scale doesn’t show the number I’m hoping for it doesn’t matter. The tape measure and the pictures will hopefully tell their part of the story.

After this I’ll definitely set another challenge and blog about it, I’m just not sure it will be the same format.

Thanks for sticking with me over the last few weeks, it makes me happy to know you’ve enjoyed it.

Have a fantastic day!


HillyB August 26, 2016 at 11:00 am

Hey David,
Well done on weight loss, wise words, fun and the blog.

I initially came across your blog because I was trying to find info about how unhealthy it is to eat just one meal a day. My boyfriend does this, (not for weight loss, but because he doesn’t feel like eating during the day). Of course I found lots of conflicting information. Then came across your blog, seemed to make sense!!, and as I was trying to kick start a bit of weight loss, thought I might give it a go myself.

I lost nearly 3 stone around 3 years ago and 1 of those has crept back on last year, and I’ve halfheartedly been trying to shift it since the beginning of this year. Anyway I know I will achieve this. I’ve just been waiting for my head to be in the right place, and maybe a different way of doing things (shake it up a bit) it has taken some time 🙂

I eat healthily in general and do a bit of exercise most weeks. I would have been an advocate of ‘you must have a healthy breakfast’, but as an experiment, decided to take on your 6 week challenge. I’ve adapted it for myself, v. v. small something for breakfast, soup for lunch and fairly normal dinner in the evening. I sometimes get scuppered by work colleagues buying cakes, when it’s there in front of me it’s very hard to resist.

I weigh myself every day, up and down like a yoyo, plateaus, been thru it all before so kind of understand how my body works with weight loss. I’ve just started Week 3 and have lost 2lbs-3lbs so far. Happy with that.
I try to view the weigh loss as a marathon and not a 100m dash although I can be very impatient.

Great to read someone else’s journey frustrations and joy.

Keep going


David August 26, 2016 at 1:54 pm

Hi Hilly,

I loved reading this!

The truth is that I’ve had mixed success with this over the years. I’ve said all along that it about mindset and not getting derailed by the events in our lives. Easier said than done! 🙂

I love how you’ve adapted this to suit your own needs. Having a very small breakfast is a great idea if it helps you to stick to it. Having soup for lunch is another brilliant tactic.

Too many people are too strict with this – probably because of the article I wrote on my other site when I first had success with this.

Losing three stone is a great achievement and that tells me you’ll have the determination to see this through.

I also love how you get that this is a lifestyle diet. It’s not about losing as much as possible in as short a time as possible. It’s about living day to day in a way that you can sustain over a long period.

Changing some elements of this will bring better / faster results… but at what cost?

It sounds to me like you’ll do very well. I was very encouraged reading your wonderful comment. Thanks for taking he time to get in touch. 🙂


HillyB August 26, 2016 at 2:43 pm

You’re very welcome David.

I try to keep in mind the bigger picture and to be patient,
to be compassionate with myself always, especially how I talk to myself when there have been splurges/scales not going the way I want,
it doesn’t mean I am weak/bad or anything like that, just human.

This is all great but still difficult to put into practice sometimes 🙂

Best of luck with whatever you do next.



David August 26, 2016 at 4:43 pm

Yes! The way we talk to ourselves is so important. Being accountable and accepting our mistakes is one thing, beating ourselves up with negative self-talk is something entirely different.

Bigger picture — compassionate — patient… that’s all so important.

Thank you. I’ll keep losing fat and writing about it – I’ll just change the format a little.


Bailey wesborn August 28, 2016 at 12:29 am

Been on this diet for a week now your improvement looks amazing !! I can see difference in my chest fat reducing just waiting on belly fat not to go away is 60kg the most I should lose cause is it unhealthy for me after that please reply asap


David August 28, 2016 at 7:46 am

Hi Bailey, glad you made it across from the other site.

I’m happy to help if I can but it would be really useful to have a little more information about you and your circumstances.

For example your age, gender, current weight, what sort of exercise you do, whether your job is physical etc.

That information would help me answer your question about how healthy it is to lose 60kg and when you should stop.

Looking forward to hearing back from you. 🙂


Zena August 29, 2016 at 8:37 am

Well done David! Excellent progress, very motivational. Your journal entries are always an honest account of the ups and downs of dieting. I’ve started using a time-tracking sheet like the one you posted before, it really DOES help to see those crosses- motivates me to stick with the plan and wait for dinner time. Thank you so much for updating the blog- you look great!


David August 29, 2016 at 9:58 pm

Hi Zena !! 🙂

Thank you for the kind and encouraging words.

I agree, the tracker thing works well. It seems to serve as an accountability tool as well as a motivational tool.

Thanks again Zena!


Mark August 29, 2016 at 11:27 am

Hi people, I have been off the diet for 2 weeks as on holiday, previously I had 3 weeks on 1MAD mostly. Just thought I would blog the differences, before I go back on it as new school term looming this week.
Well I stopped losing weight.
Because I was eating breakfast or snacking more I ate more bread (nice brown bread but still bread, toast, cheese sandwich at lunch etc), if I eat one main meal I dont eat much bread as I eat rice or something else. Later breakfast/brunch (toast etc…)put me into a food coma….a spike in melanin caused by carbs.
Nice if lying on the beach, annoying if still holding paintbrushes whilst decorating, partner asking if I need a little nap (small traces of sarcasm in that concern I noted too).
Food coma lasts about 45 mins then passes. I can see why last term at work I was half asleep after healthy option baked potato and beans lunch!
So I am actually looking forward to starting again tomorrow as my energy levels are more consistent when I dont eat in the day except an apple or a few figs or a few pretzels. A small snack didnt induce food coma, sandwiches did.
So I will let you know how it goes after a week. Thanks for the site David and for replying and for being a good experimental role model/lab rat for this useful process. Mark


David August 29, 2016 at 10:07 pm

Hi Mark, it’s great to have you back.

Food comas. Such a great description.

45 minutes to recover sounds about right but it’s such a long time.

It’s been three days since I started my diet break and I’m already fed up with it. I hate feeling sluggish after eating a couple of slices of toast and marmalade.

Looking forward to hearing your exploits in the days and weeks ahead. 🙂


Mark August 29, 2016 at 11:28 am

the spike is caused by melatonin, not melanin sorry….


Michaela August 30, 2016 at 1:00 am

Keep going David! I’ve read your blog for over a year now. It always encourages me to know you’re still here fighting the battle of life. Your patience will always pay off! Stand strong!


David August 30, 2016 at 9:37 am

Hi Michaela,
Thank you for leaving such a supportive and encouraging message.

I have plans to push on with another phase. I’ll update you later this week.

Thanks again Michaela!


Mark August 30, 2016 at 5:22 pm

hi, today has been great so far, no sleepy food coma moments because no food! I have powered around Oxford Street like a demon, and done decorating!
Looking at warrior diet intermittent fasting etc….they eat, say from 6-8pm, they break their fast with a snack then have another meal later then nothing after 8pm. So in reality they are fasting 22 hours a day, lots of water and drinks and stuff but no food. Is that what you do? Do you snack at all?
I have bought some figs and dates and some dry pretzels to take to school in case I have a wobble, then I dont end up eating half a packet of digestives from the school shop. I am always busy at work and so its easier not to eat, boredom and cheese sandwiches go together. I also will get some apples. As you say in your ideas having something to eat is for necessity not a meal. Does that sound like a working plan? Any tips? From you or the wider community here? Mark


David September 3, 2016 at 3:36 pm

Hi Mark,
That sounds like a great plan.
When I started out I tried a 1 hour eating window. It wasn’t too horrendous but as I started to learn more, I realised that most of the results come from calorie reduction rather than timing or fasting. At that point I realised that I could eat snacks / drink tea coffee with milk and sugar throughout the day and still lose weight.
Effectively, that’s exactly what I’ve just done over the last six weeks.
I could eat cake every day for breakfast and (in theory) still lose weight. In practice though, the liklihood is I’ll gain weight because for me at least, the earlier I eat, the more I eat. If I eat cake, I end up wanting more cake. So I tend to leave eating for as long as I can, and I tend to snack on food that isn’t moreish.
My initial experiment with eating one meal a day has transitioned from only eating once a day, to eating most of my calories during one main meal, with the rest of the calories coming from snacks throughout the day.
Your plan sounds great, I encourage you to give it a try. 🙂


Stacey September 22, 2017 at 8:47 pm

Hi David!

I just came across your site – your results and your determination is so impressive. I was doing something called OMAD for a bit, but was convinced I ‘failed’ because I just wanted cream in my coffee. I was told it wasn’t a ‘clean fast’ and started drinking black coffee..and that made me a bit miserable, and then i just wanted to eat something.

I feel as though you’re proof that a spot of cream in my coffee won’t derail me completely. I’m not sure how active you are on this site anymore as your last response was from 2016. Are you on facebook? Thanks!


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