Wednesday Weigh Day 18

This is the Eighteenth week I have been somewhat aware of, and concerned by my weight. The past two weeks have been hard with my Depression taking a bit of a strong hold. As such, I have been comfort eating, punishment eating, and just general being a fatty eating.

Weight at Start: 131.7kg

Weight Today: 120.0kg

Weight Loss this Week: +1.7kg

Total Weight Loss: 11.7kg

Amount till Goal Weight: 25kg

My View

My View

The above photo is the view I have every single day. This image grates on my soul. This image drives me to negative self talk about being lazy, fat, useless, and other unpleasantries. I have zero motivation to come up with recipes and ideas for food that is low cal, I have no interesting starving myself to loose weight, and I don’t have the inclination to actually exercise outside of what I do at work.

Fat Bastard from the Austin Powers franchise actually said it the best, “I fat because I eat, and I eat because I am fat”. I feel trapped in a constant cycle of chocolate, puddings, ice cream, burgers, chips, and all things nice. I know that if I don’t change my life span is being drastically shortened. I know I need to remain fit so I can run and jump and pay with my children. I know I need to loose weight to take the pressure off my fractured back and worn out knees. I know what I have to do, but have no motivation to do it.

I am stuck in a rut, a fat lazy rut.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 16

Welcome to the Sixteenth post of a continuing series of posts called Wednesday Weigh Day. These posts will be a tracker for my progress through weight loss, hopefully, and a way to share my journey, and some of my recipes.

This week has had many challenges with my depression and workload, my wife has also been extremely busy with work. I spent most of this week either emotionally eating, making poor choices out of exhaustion and lack of care, or indulging myself in an effort to feel better. This has seen the first increase in weight since this journey started.

Weight at Start: 131.7kg

Weight Today: 118.3kg

Weight Loss this Week: +1.3kg

Total Weight Loss: 13.4kg

Amount till Goal Weight: 23.3kg

lose6zeight

Due to this weeks poor choices I haven’t made any new and amazing recipes to share with everyone, I am endeavouring to make better choices this week as I cannot afford to continue to gain weight and wind up where I started from or worse.

My emotional eating has so far cost me 2.3kg. As I continue to gain weight, instead of doing it, my brain now cycles the negative self talk, with name calling, derogatory comments, and generally making me feel worse, which leads to more bigne eating and poor choices.

I thank every one for their support through this journey, it has been a lot harder than I anticipated, with more lows in mood than I expected. If nothing else it goes to show that I am just human and make mistakes along the way.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 15

Welcome to the Fifteenth post of a continuing series of posts called Wednesday Weigh Day. These posts will be a tracker for my progress through weight loss, hopefully, and a way to share my journey, and some of my recipes.

This week has had many challenges with my depression and workload, my wife has also been extremely busy with work. I spent most of this week either emotionally eating, making poor choices out of exhaustion and lack of care, or indulging myself in an effort to feel better. This has seen the first increase in weight since this journey started.

Weight at Start: 131.7kg

Weight Today: 117.0kg

Weight Loss this Week: +1.0kg

Total Weight Loss: 14.7kg

Amount till Goal Weight: 22.0kg

Eating Emotions

Eating Emotions

 

Due to this weeks poor choices I haven’t made any new and amazing recipes to share with everyone, instead I will share some of my poor choices from this week and their caloric value;

  • M&M McFlurry – 2678Kj
  • Chocolate Thick shake – 2110Kj
  • Burger and Chips – 4807Kj
  • Donut Pudding – 4087Kj
  • Rum & Raisin Chocolate – 4487Kj
  • Large Cheese Burger Meal – 3727Kj
  • Pizza – 6416Kj
  • Peters Ice cream – 1519Kj

I guess I am lucky that I only gained 1Kg, need to be resilient this week.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 14

Welcome to the Fourteenth post of a continuing series of posts called Wednesday Weigh Day. These posts will be a tracker for my progress through weight loss, hopefully, and a way to share my journey, and some of my recipes.

This week has had many challenges with my depression and workload, my wife has also been extremely busy with work. This has led to some less than desirable choices of meals and snacks. I am just thankful that despite all of this, I broke even and did not add more weight.

Weight at Start: 131.7kg

Weight Today: 116.0kg

Weight Loss this Week: 0.0kg

Total Weight Loss: 15.7kg

Amount till Goal Weight: 21.0kg

My front and side will obviously have changed very little in a week. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

Wednesday Weigh Day 14 - Front

Wednesday Weigh Day 14 – Front

Wednesday Weigh Day 14 - Side

Wednesday Weigh Day 14 – Side

This week I made a light version of a meal I learnt to make back in the Seventh Grade, 1998, Satay Beef. I have made some lighter choices since then, but the recipe remains much the same as it did back then. This recipe is super easy, a great one to teach the children, this is one of the first recipes I taught my son and he still makes it.

Light Satay Beef

Preparation 10 minutes

Cooking 30 minutes

Serves 4

Kilojoule per serve 1750

Ingredients

500g Diced Beef

2 Medium Onions, Halved and Sliced

2 Tbs Crunchy Peanut Butter

1 Tbs Soy Sauce

1 Tbs Curry Powder, more if you want more kick

1 Can Light Coconut Milk

4 Bags Low Cal Noodles

Method

  1. Sauté the onions until soft
  2. Add Beef and brown
  3. Add all remaining ingredients except Noodles
  4. Simmer till sauce reduced to desired consistency
  5. Prepare Noodles as per packet
  6. Serve

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 13

Welcome to the Thirteenth post of a continuing series of posts called Wednesday Weigh Day. These posts will be a tracker for my progress through weight loss, hopefully, and a way to share my journey, and some of my recipes.

Weight at Start: 131.7kg

Weight Today: 116.0kg

Weight Loss this Week: 0.6kg

Total Weight Loss: 15.7kg

Amount till Goal Weight: 21.0kg

My front and side will obviously have changed very little in a week. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

Wednesday Weigh Day 13 - Front

Wednesday Weigh Day 13 – Front

Wednesday Weigh Day 13 - Side

Wednesday Weigh Day 13 – Side

This week didn’t see too many new or super amazing Meals that deserve a share, so I thought I would discuss some exceptionally under valued Beef cuts to include in your low Kilojoule meals. Skirt, sometimes referred to as Flank, is a great and inexpensive cut of beef for shredding. Skirt has large stranded muscle fibres that during the life of the beast do little to no work. As such, this cut is great for the slow cooker. Identify which direction the strands are running and cut perpendicular to make the trends the desired length. Then though in the slow cooker on low for 6-8 hours with your favourite flavours, I often use skirt for my Mexican Shredded Beef. Next is Ox Tail, or Osso Bucco, which comes from the tail of a Cow closest to the join with the body, and sometime the Shank is used as well. Oxtail is great for the recipe Osso Bucco, which is a slow cooked tomato based stew. The final under utilised Beef Cut is Beef Cheeks. The Cheeks are a sizeable round cut of beef about the size of a large fist. The Cheeks have just enough rendable fat to make them juicy and tender, the Cheeks also have similar striated fibres like the Flank, but not as large. Cheeks are easy and tasty, simply marinade overnight in the flavour you desire, and throw into your slow cooker for 8 hours. Your local butcher should be able to provide all of these cuts, even if they aren’t on display, just ask at the counter.

Beef Cuts

Beef Cuts

Wednesday Weigh Day 12

Welcome to the Twelfth post of a continuing series of posts called Wednesday Weigh Day. These posts will be a tracker for my progress through weight loss, hopefully, and a way to share my journey, and some of my recipes.

This week I managed to recover from the Easter Binge, and get closer to my goal.

Weight at Start: 131.7kg

Weight Today: 116.6kg

Weight Loss this Week: 1.2kg

Total Weight Loss: 15.1kg

Amount till Goal Weight: 21.6kg

My front and side will obviously have changed very little in a week. This week, being 12 weeks since I began this journey, I decided to have a look at the side by side to see the transformation so far. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

 

 

By Far the best, and easiest, Recipe this week was the Satay Beef. This recipe is one I cam up with in my cooking class back in grade 9 (2001). Its one of the first recipes I taught my son, and it is a great little staple for a quick and easy meal.

IMG_4667

Satay Beef

Serves 5

Kilojoules per Serve 1543

Prep time 15 minutes

Cook time 30 Minutes

Ingredients:

750g Diced Beef

3 Brown Onions

750g Frozen Sliced Beans

800g Changs Super Lo Cal Noodles

2 ½ Tbs Peanut Butter

1 ½ Tbs Soy Sauce

2 Tbs Curry Power, adjust for personal taste

1 Cup Water

Method

  1. Prepare the Noodle as per the package.
  2. In a medium high pan sauté the onions till soft.
  3. Add the beef, and cook till browned.
  4. Add remaining ingredients.
  5. Simmer till at desired consistency.
  6. Serve or store for an easy work meal.