Mouth hunger or stomach hunger? This is key!

Hello guys

Just a short post today but I read something the other day and, wow, it resonated with me so much that I wanted to share it with you.

How many times do you eat something but then afterwards feel that it wasn’t enough or it wasn’t what you really needed?

You see, it’s very easy to think that when we experience hunger, our stomachs are calling out for something filling. We might have had dinner but it doesn’t feel enough so we follow it up with some biscuits, some candy, etc. … basically, more calories.

It may be that your stomach is fine but it’s your taste buds that need something to hit the spot. In Monday’s post, I mentioned that Ryvita Thins have just 29 calories each and I find that the chilli in these completely do the job. Happy taste buds, happy Erika who’s kept in control of what she’s eaten.

But, as I’ve said before, remember that dehydration has that sneaky way to disguise itself as hunger so, first step, drink water!

And before you go…. I’ve hit another milestone. Where I live, we’re advised that women’s waists should be 31.5″ or less. I think you can guess where I’m heading with this but, yes, my waist is 31.5″!!! Last summer, it was 48″ so anything is possible 🙂

Hope you have a great day, everyone

Love Erika xx

Week 51 weigh-in: the UK food traffic light system!

Hello guys

Okay, before I tell you all about this, let’s take a look at this week’s report card:

What’s happened this week?

  • I lost 3 lbs
  • I’ve now lost more than 10.5 stone in all
  • I’m now under 13 stone
  • My BMI’s in the lower half of the overweight category
  • I’ve bought more veg! Yes, on tomorrow’s menu are homemade aubergine (eggplant) crisps and I’ve bought spinach and red peppers to make omelettes.

What could Erika improve on?

  • Increase my calories…. yes, still finding this hard and it’s now just 10 days until my ECG…

Erika’s next target(s) along with the big ones!

  • 1 lb until my weight’s in the 170s
  • 2 lbs until my BMI’s in the 26s
  • 4 lbs until I’m the same weight as 10 years ago
  • 5 lbs until I’ve lost 11 stone in all
  • 5 lbs until I’ve lost 90% of my excess weight
  • 10 lbs until I’m at my wedding weight from nearly 25 years ago
  • 15 lbs until my weight’s in the healthy range (just more than 1 stone to go!)
  • 22 lbs until my ultimate goal so that I have a 7 lb buffer to stay in the healthy range!

So, back to the traffic light system Many food producers in the UK display nutritional information on products using a traffic light system so that we can see at a glance whether it’s healthy or not. I have to say that this makes food choice reasonably easy because I make a point of staying away from anything colour-coded red. Here’re some examples:

So, okay, the Ryvita one isn’t colourful but I can instantly see if these flatbreads are okay to snack on and yes they are! These are unbelievably tasty and just 29 calories. And this jambalaya is something I could live on everyday! Virtually green across the board and just 319 calories. Do you have anything similar in your country to help people make healthy choices? Please do tell!

I’ll be back on Wednesday to talk about mouth hunger versus stomach hunger but, in the meantime, hope you have a good couple of days. As ever, please feel free to share your diet / weight-related successes, frustrations or anything else on your mind.

Take care

Love Erika xx

Recordable weight loss since starting to blog:Still to lose:Current weight:BMI:
128 lbs22 lbs180 lbs27.2
Plus 21 lbs lost prior to blogging



Will my eating habits change after Covid?

Hey folks

It’s really been quite a year, hasn’t it? I’m SO aware that whilst I’ve spent much of the last year not working due to Covid lockdowns, I’ve been lucky in many ways in that it’s given me the space and time to focus on me. Gosh, that sounds very indulgent doesn’t it but, pre-Covid, I was just ticking along in life and focusing on everything else other than my mind and my body. Needed to go into a shop for some milk? Chocolate would quickly be in my basket! Needed to grab lunch at a drive-thru motorway service station? Couldn’t beat a chocolate milkshake and something with cheese in it. Needed to chill after a long day where all I wanted to do was to slouch on the sofa to watch TV? I could sit there for hours without thinking about how I could combine watching TV with some indoor walking or working out. But Covid has genuinely made me take stock of myself.

When we’ve come out of each lockdown, work has been busy even though I’m working only from home and I was worried whether my good intentions to keep up the fitness would abruptly stop… but I’ve carved out the time to get my body moving and, in fact, I’m loving my evening walks in particular.

But what happens post-Covid when friends ask to meet up for lunch and dinner again? What happens when there’re family events involving food? In many ways, I’ve been cocooned for the past 12 months and I haven’t faced these pressures. So, whilst I want to keep coming back to this topic over my next few posts, my thoughts today are about how I’ll cope with going to restaurants:

  • I can look online to check out the menu. By looking in advance, I can make healthy choices rather than suddenly decide when I’m there and hopefully work out calories too.
  • I can ask for substitutions to the meal. It’s okay for ask for a smaller portion of fries or swap entirely for a salad. I can ask that the sauce is on the side so that I can choose how much to add.
  • I can try to be the first to order. How many times do you think you know what you want and then, hearing a friend order something different, you think “Ooh, that sounds even better. I think I’ll change my mind“! If I go first, I won’t be influenced by others’ choices.
  • I can say “no” to a dessert! Just because others are eating dessert, I don’t have to.
  • It’s okay to rehearse my responses. If I know I’m meeting someone who’ll be quick to question why I’m not having a dessert, I can decide in advance how I’ll respond. “Mmm, that main course was lovely and I’m actually quite full“.
  • But I can choose to have a dessert because treats are okay. At the end of the day, it’s all about balance so I can always cut back on calories the next day. And there’s the option of sharing a dessert too (although I personally think that something like New York cheesecake is way too nice to share!)
  • I can leave food on my plate. Yes, although we’re sometimes conditioned as kids to make sure we’ve eaten everything, it’s okay not to – even if everyone else finishes their food.

Can you think of anything else that’d help you if you were going to a restaurant? As I’ve said before, planning ahead is key to controlling what I’m eating…. but, that said, it’s okay to still have times when I’m completely spontaneous!! Dans Le Noir (in London) and Blackout (in Las Vegas) are just two of the restaurants around the world where you actually eat in the dark, finding out only afterwards what you’ve eaten. Sounds kinda fun and perhaps I’ll give that a go one day!

I’ll be back either Friday or Saturday but, until then, take care

Love Erika xx

Week 39 weigh-in: bulk up meals to lose weight

Hey guys

I’m going to get straight into this week’s report card:

What’s Erika done well this week?

  • I’ve lost 6 lbs. Now, this includes the 5lbs that I somehow put on last week (that didn’t appear to link to ‘the time of the month’). I was aiming to see if I could lose that 5lbs so that extra pound really is a fantastic bonus!
  • I resisted buying cereal bars this week. I’ve discovered that whilst I’ve cut out food like cookies and chocolate with ease, seemingly healthy cereal bars have been my downfall. I mean, one would be perfectly fine but I don’t seem to be able to have one and leave the rest in tact in the box. So, knowing this, the best thing for now is to not have them in the house.
  • I resisted the urge to buy laxatives. Okay, bit of a gross point here but I had a bit of a bad stomach the other night and rather than think ‘Erika, keep yourself hydrated‘, my first thought was ‘hey, weight loss‘. Oops! I briefly thought about when I had bulimia around 25 years ago that involved a very serious addiction to taking large quantities of laxatives everyday. For a moment, I considered starting to take them again but I reminded myself about the damage they can do and, thankfully, the thought of buying some has now passed. You can read about my battle with bulimia here

What could Erika improve on?

  • Bulking up meals. I was reading last night about caloric dense foods (well worth a Google search) and how making good food choices can make it easier to stay full for longer. So, let’s compare a grape and raisin. They’re essentially the same food but eating a bunch of grapes is likely to keep you fuller for longer than the same number in raisins. And that’s because grapes have more water (which we love as water’s 100% calorie free) so 100g of grapes has significantly fewer calories than raisins. So, definitely go for food with more water content. How am I going to use this? I’m going to add more salad and veg to my meals. I found a list online of the least caloric dense foods and the top 15 are:
FoodDensity (calories / gram)
lettuce0.15
spinach0.23
watermelon0.30
strawberry0.32
carrot0.40
orange0.48
2% milk0.50
apple0.52
grapes0.69
boiled potato0.87
banana0.89
ketchup1.00
skinless chicken1.10
brown rice1.10
fish (tilapia)1.13

Erika’s next target(s):

  • 2 lbs until my BMI is in the 31s
  • 3 lbs until I’m under 15 stone
  • 13 lbs until I’m in Onederland (yes, I’ll be less than 200 lbs)
  • 16 lbs until I’m no longer obese as I’ll be overweight

I’ll be back later this week to talk to you about saggy skin. I might even share photos… let me think about that one though!

Love Erika xx

Recordable weight loss since blogging:Still to lose:Current weight:BMI:
96 lbs54 lbs212 lbs32.2
Plus 21 lbs lost prior to blogging

Some more photos! Here’s what I’m eating…

Hey folks

Having lost over 100 lbs, I’d love to tell you that my dinner plates are filled with colourful veg, that I’ve a fruit bowl overflowing with exotic specimens from all over the world and that I’m eating huge volumes of oily fish. But, I’m such a fussy eater! The only food I’m staying away from 100% are chocolate, biscuits, cakes, etc. but, apart from that, it’s all about portion control. Saying that, I do want to reduce my intake of carbs which I’ve started doing today and chicken salad is on my lunch menu 🙂

So, here are some dinners from recent weeks. You know, before February, I would have filled up my plate and not thought about quantity but my stomach (and, very importantly, my head) have adjusted to knowing when to stop.

Yes, for the first time ever, I had a double burger as shown in the photo above but these were turkey burgers. I’d never had these before but I’d read that turkey is super healthy. And the pizza that was delivered to my home? Low fat mozzarella, thin base, etc. all of which makes it as healthy as possible at around 750 calories.

I do love a quiche and, in my quest to reduce my carbs, I was so excited to find this low fat crustless one at 270 calories.

But here’s my latest discovery. No-added sugar jelly! This is 8 calories per pot and, eating it with a teaspoon, I probably burn more calories eating it! I currently have about 20 of these pots in my fridge and they’re the only sweet things I have. It’s been about 35 years since I’d eaten jelly and it was a bit weird eating it again initially but having this ‘go to’ if I’m getting peckish is really helping.

So, let’s see if I can reduce my carbs and perhaps check out some new veg! But the main thing for me is portion control and making this journey sustainable. Yes, it can be hard initially to adjust but, on the occasional time when I wonder about having an extra slice of bread, all I have to ask myself is:

Do I want that slice of bread or do I want to do up the button on my skinny jeans?”

I know the answer every time!

Hope you have a lovely weekend, everyone, and I’ll be back on Monday with my next weigh-in

Love Erika xx