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Tuesday, 31 January 2012

It’s too easy!

31st January 2012

A person who wants something will find a way; a person who doesn't, will find an excuse.  Stephen Dolley Jr
It’s too easy!  What losing weight? Nah silly – giving up! 

Being negative is easier than being positive that’s why so many take that option and find an excuse to stop, a few I heard only yesterday were, “I feel under pressure”, “I had a couple of bad experiences with the leader”, “Weight Watchers just isn’t working for me at the moment” and “I’m just not feeling the enthusiasm today though” 
My own personal battles yesterday included last night sitting there thinking, “I just fancy a glass of wine”  I even went as far as opening a bottle of white, tasting it and admitting it wasn’t nice (I actually think it was off, my brother bought it round new year, think it’s been in his cupboard a few years!), then I opened a bottle of red, tasted it and realised that wasn’t what I wanted, so instead of wasting the 6pp I had earned running on that, I made me a cheese & salad pitta and had an early night. 

WOW that took some effort to do that last night, but this morning I’m so glad I did because I’m one day closer to a weight loss, yep I’m taking it one day at a time, and I’m also reading all my positive self help type of books whilst watching the television at night to get me feeling good.
My other battle was running, I never quite understood that thin line between love and hate until I started running.  I usually run straight from my meeting on a Monday but the last two weeks I’ve gone straight to Morrison’s for fruit and veggies which I’ve decided is more important.  So when I got home yesterday I knew I should run, but I really didn’t want to, so I changed out of my work clothes into my running gear just to see if it put me in the mood – it didn’t!  After sitting doing paperwork and deciding I wasn’t going to run, I sat chatting to various people via texts and facebook and realised how negative everyone was being and how hard they were saying everything was.  So I gave myself a good kick and went, I ended up running 5k in 34 minutes along country trails which wasn’t bad at all, it wasn’t easy and I swore constantly for the last 4 minutes running, but I did it and again I’m glad I did it because it’s taken me one step closer to a weight loss! 

If you’re in danger of ditching your diet, cos the novelty of new year resolutions has subsided and you’re feeling negative because you’re not 2 stone lighter already like you imagined you would be!  Get off that mental hamster wheel of negative thinking and take a more positive approach.  “It’s not about major changes; it’s altering the little things that really counts, as all those small steps add up,” remember the daily choices from last week.

So it’s time to learn to control your negativity and stress and not be a victim of them, here’s a few tips I came across in an old magazine cutting yesterday;
Adapting the words we use is a simple way of changing the message we send out to others and
ourselves. Be aware of how often you use words like don’t and can’t, as it immediately focuses on the negative. Start to swap "I don't think this will work" for "This could work"'.

We get stuck on negative emotions and can't switch off, so instead divert your mind. When
caught up in that downward spiralling thought pattern, try saying the alphabet slowly in your head,
seeing each letter in your mind's eye. If you indulge and wallow in negative thinking, it takes root
and stays with you.
Fantasy is counter-productive and only increases stress when real life bursts the bubble and we're left disappointed. If you need a temporary escape, use your own reality; think of a great memory
and replay it for 30 seconds - don't embellish it, but allow yourself to enjoy that perfect moment. (Ooo this could be a time when you got on the scales and had a weight loss that you were thrilled about)

Avoid these as they are invariably negative (I’m a failure", "I can't do that"). Instead, be proactive and mentally track back the feeling you had before, so you can start to see what emotion triggers it.
There's always a pattern, and by identifying the emotion that starts the spiral, you can start to change it.  (This is where affirmations can be a fantastic help, ooo I might talk about them tomorrow)
Constantly saying "I hate my job" or "My husband doesn't appreciate me" keeps us stuck in our own negative emotional default pattern. Start to break it down; you only hate aspects of your job -  maybe you love your colleagues but hate the hours; you quite like the boss but you don't like the
pay' and so on.

Think about it and answer the question - what did you do yesterday that took you one step closer to a weight loss?  Does it make you feel good, it did me!

Monday, 30 January 2012

You can't beat a curry that doesn't cost your weeklies!

30th January 2012
Give yourself permission to be yourself!
I had a lovely day yesterday pottering, after my morning walk which I really enjoy, even when it’s freezing cold, I sat in my office and did some work then sorted through all my filing drawers (18 of them!) and threw away a lot of paper, it felt good.  My desk is still a mess but my drawers are tidy ;-).  I then cooked beef curry using the new Weight Watcher curry pastes (available in meetings this week) and I was pleasantly surprised to say so easy to make and absolutely delicious.  I’d rather add one of those pots than mess about with lots of different spices, I checked a Pataks Rogan Josh curry paste I had in the kitchen and you have to use ¼ jar (8pp) to make the same dish the Weight Watcher ones are 1pp per portion.  Today I’m going to use the vegetable one to make Cauliflower Curry for 1pp per portion and I thought I might make a Chicken or mushroom one for my mom later in the week and add some WW crème fraîche or similar and make it a more creamy curry.  I shall experiment.

The rest of the day I spent reading, I love flicking through my huge pile of non fiction books, the include personal development, self help, diet (obviously), holistic kind of books and it’s something that makes me tick and reading them makes me feel positive.
A lot of you tell me you don't have time to read, sew, paint or do other activities you enjoy because you're to busy doing all the things you are supposed to do. By the time night rolls around, you're exhausted and instead of feeding your soul - you feed your tummy!

How do you do it, how do you find the time to take care of your family, do all your work and chores and have the energy left to enjoy a hobby or pastime?

Everyone is different of course. I find I'm at my best first thing in the morning, that’s when I have my most energy so it's when I get the things done I enjoy doing. It's great to wake up to something I want to do (that’s why I start my day with my blog, I enjoy writing it) and seriously think about it so you need to be wide awake to vacuum! Does it matter how much dust you miss? And if you should run out of clean underwear you can always go Commando! All those things that have to be done get done in the end but if you put yourself last, you'll never get to it!

It's important to give yourself permission to take care of you, first and foremost, before everyone else - it's not selfish - its self care! If you’re running on empty how can you take care of anyone? The more fulfilled and happy you are in your life, the more you'll be able to give. FACT!

Also our loved ones take cues from our behaviour. If we are constantly putting ourselves last we are teaching them to treat us in the same way - if you don't take care of yourself and take yourself seriously - why should anyone else!

Think for a minute, if you had a free hour every day what would you do with that time?  Would you spend it reading, cooking, crafting, white water rafting!  What is it you never get round to? 

Now pick just one of them and find yourself an hour to do it sometime this week. Give yourself permission.  Mine was reading, hence the reason I sat all afternoon and did it yesterday – yes my kitchen could’ve done with a good sort out and my office could’ve been tidied more but I would’ve resented it and I can always do some of that today.  I really enjoyed yesterday afternoon and it’s motivated it and made me feel more positive today, so this week will be easier to get started.
Remember it’s Magnificent Monday ;-) now that sounds better than what you usually call Monday doesn’t it!

Sunday, 29 January 2012

The trick is to never give up, even when you mess up!

29th January 2012

It does not matter how slowly you go so long as you do not stop - Confucius

Well that’s January almost over, some have joined my meetings at the beginning of the month and already dropped out for one reason or another.  We all know it’s not easy to lose weight despite the fact that the end results are so good, sometimes knowing that isn’t enough to keep us on track and we lapse.   They’ll have a bad day and instead of realising that’s part of life and you can’t change your lifelong habits overnight, they’ll give up because it’s too hard.

It’s such a shame because they obviously as we do want to lose weight.  We all hear a great deal about lifestyle changes, but it’s our daily choices that really test us. What happens if you have to work late and you can't get to the gym? Or what if you get stuck in traffic and you’re starving? Any number of things can happen in a day that may throw you off track. The trick is to be flexible. It helps of course if you're always prepared - keep your trainers in the car so you can stop off at the park for a quick walk. Keep some food handy so if you get stuck in traffic, so you’re not gonna attack the fridge when you walk in the front door.  Being prepared of course is easier said than done sometimes, so on the days you’ve not had time to be prepared, give yourself a break for not being perfect and do the best you can.

You won’t be perfect every day.  Luckily I’m no longer a perfectionist, I used to be and it was why I failed with permanent weight loss, I’d love, have a bad day then give up because I felt like a failure and didn’t like that feeling.   The truth is, everyone (even perfectionists) has good days and bad days. On the good days, you'll eat all your fruits and veggies, say no to that pizza and do your workout even though you're tired. On the bad days, you'll wake up late, forget to take your lunch to work, have an extra piece of cake at your friend's birthday party and skip your workout. The bad days will happen if you're a human being. The trick is to never give up, even when you mess up. You're not a loser just because you make some mistakes...you're simply a person trying his or her best to make good decisions.

I’ve slipped every weekend this year, it won’t stop me trying to stay on track every weekend and doing the things I can to balance out the blips, for example I walked Alfie walked for over 2 hours yesterday to earn some Activity ProPoints to try to counteract the ProPoints I’ve gone over!

So let’s take it one day at a time, starting today, if we do one thing each day, they’ll all build up and make a difference.  I was gonna call it your ‘daily challenge’ but that makes it sound like its going to be difficult and you have to do it, so let’s call it your ‘daily choice’ because I think it’s really important to remember all these things you’re doing to lose weight, they are all a choice, you don’t have to do anything, you can accept you’re overweight and get on with your life!

Don’t wanna be overweight?  Then today’s ‘daily choice’ could be to make a commitment to yourself to make your diet better. How much change can you handle in the next month?  Start to be realistic and practical about your willingness to change your diet. 

What one thing could you do each day to help your weight loss?  It could be the same thing, or a build up of different things.  What can you do in February? Don’t aim too high, but make a commitment now.

Make a commitment to changing your diet. And be realistic. Over the next few weeks and months, how much time do you really have to make changes to your diet? It’s easy to over-commit and end up disappointing yourself. To avoid this, spend some time thinking about your schedule and make a committment. Being realistic is an important part of changing your health.

My commitment is to start afresh every morning, regardless of how I’ve done the day before!  Of course I plan for those day’s before to have been good ones too, although going back to the start of this blog, I’ve realised a bad day is part of life and you can’t change your lifelong habits overnight, and I’m NOT willing to give up because it’s too hard!

How about you?

Saturday, 28 January 2012

My weeklies went on an Italian mmm

28th January 2012

Fear is that little darkroom where negatives are developed. - Michael Pritchard
Well did I enjoy my weekly ProPoints yesterday or what, we had planned to eat at mine but instead because we’ve had such a busy week and enjoy it so much, we ate out.  We went out for lunch to Cataldo’s in Wolverhampton and enjoyed a 3 course meal which cost me all of them!  Starter of linguine 10pp, a small bit of bread and a couple of olives 3pp, spaghetti carbonara 17pp, tiramisu 15pp = 45pp and it was worth every one of them.  By the end of the day I was minus 10pp but that’s what activity is for to earn me some to pull it back.  So 100% within my daily allowance from now till weigh day on Thursday, can I do it – HELL YES!  How do I know – because I really want another weight loss on Thursday.  I’ve just ate a bowl of chopped fruit to start my day off as I mean to continue. 

In a little while I’m going to take Alfie for a really long walk, then go for a run, after which housework will earn me even more activity ProPoints if I wear my pedometer to count those steps :-) 

For lunch I’m having the following with carrot & potato mash that I’m enjoying and have spuds to use up. 

Parma Blue Cheese Chicken Breasts Serves 4, 7pp each

            4 medium Chicken, Breast, Skinless, Raw   
            50 g Stilton Cheese (or any cheese)
            8 leaves fresh basil plus extra to garnish   
            4 thin slices Parma Ham or wafer thin ham
            1 vegetable or chicken stock cube mixed with300ml boiling water   
            4 tablespoons Dry white wine or vermouth
            black pepper

Preheat oven to Gas Mark 5/190°C/fan oven 170°C/375°F.

Cut a pocket into each chicken breast using a sharp knife, and place 2 basil leaves in each pocket, then share the cheese equally between them. Close the pockets and wrap each chicken breast in a slice of Parma Ham.

Arrange in a shallow baking dish and add the stock and white wine. Season with some black pepper. Cover with foil and bake for 15 minutes, then remove the foil and bake for a further 20 minutes. Serve garnished with extra basil leaves.

For my tea I’m going to have a Warbuton square wrap (4pp) with lots of salad and a slice of cooked meat. 

There that’s my day sorted, I’ll finish it off nicely with a movie and an early night – I’m true rock and roll. 

Hope you have your day sorted and you enjoy it. 

Friday, 27 January 2012

No Support like Meeting Support - lovin my members x

27th January 2012

If you would like to accomplish something you must first expect it of yourself. Wayne Dyer

Well I didn’t expect a loss this week, I thought I’d have either another little gain or a stayed same, last Thursday I gained 2lb after losing 3lb the week before and then this week I lost 3lb again so I’m still just about lighter than I was.  It may only be 1.5lb lighter than I was 6 weeks ago, but I’ve had two weeks holiday, Christmas and my birthday in that time.  I’m now halfway through my 12 week journal (I can’t remember the last time I completed that long of a journal) and I’ve just noticed there’s a 6wk review in there for me to complete today.  I finally feel focused, I have since Monday and as I know I’m going to get back to my goal, which is now only 8lbs away.  I have a couple of dresses that would look a whole lot better if I did so they are my motivation, them and my achy back I’ve had the last two weeks.  Last night instead of my nightly glass of wine I had hot milk and the night before I had a pint of water - let’s see how long that lasts, I’m sure my internal organs will be glad of the rest!

It’s almost the weekend and I’ve got a quiet one planned, I plan to cook and clean and generally be a domestic goddess.  I’ll also throw in some running to earn me some activity ProPoints and finish off with a long hot bath and a read of the new Weight Watchers magazine before snuggling down to watch TV.

Cooking wise I’m looking at making a curry, I had some Weight Watchers curry paste (1pp per serving) to sell in the meetings arrive this week so I shall try them and let you know.  I’ll be serving it with chips cos I’ve got a chip thing going on at the moment.

I enjoyed my lunch yesterday, Warburton square(ish) wraps 4pp each or 2 for 9pp and I topped them with roasted fruit & veg and gorgonzola cheese.  I noticed people weren’t impressed that I put strawberries on them, but I likes it, so don’t knock it till you’ve tried it! There’s a delicious looking recipe in this months magazine for chicken and pineapple stir fry – same thing!

My new week starts today and I’m looking forward to my 49 weeklies because I usually drink them but this week I plan on eating them, I really can’t wait to start eating some superb food, an extra 7pp a day makes for bigger meals or different meals mmmm bring it on.

I’ve had some brilliant meetings this week, and fabulous weight losses (59 stone total – average 1.5lb each), two fabulous members achieved their goal weights well done Matt & Sheila.  Yeah this weeks meetings really brought home that Weight Watchers works because of the group support, it’s not just about the diet, its about the support of each and every member in that room and I for one love that.

I’m so looking forward to my weekend I can’t even tell you, I want to be productive, sort my stuff, this week is when my New Years resolution to get back to goal actually starts ;) a few weeks late but be serious I knew I wasn’t gonna do a great deal before my birthday and who honestly feels like doing ANYTHING before January PayDay arrives, you’re skint, in debt, its cold and miserable and you’ve just had Christmas and now have to wait 12 months for it to happen again.  Yep I think you’ll all agree, January sucks!  Here’s to a Fabulous February, it’s only a few days away.

Let’s all make it through the weekend and lose weight this week – I  WILL!

Thursday, 26 January 2012

Looking the side effects of this condition!

26th January 2012

It's easier to go down a hill than up, but the view is much better at the top. Arnold Bennet
I can honestly say that I haven’t felt this positive about taking care of myself in a very long time and I just love the side effects of that condition which are losing weight and eating healthy and feeling pretty damn good!  Oh yeah I love being in the zone, I really do.  I’m also enjoying my meetings so much this week, it’s great to see all those nodding heads and members joining in and of course losing a whole heap of weight.  A few are still struggling with the January blues or the post Christmas struggle to get back to normal, but just remember you will because that’s what we do.

If you’re struggling to get on track or you are on track and your not losing weight here are some tips that may help and it also might make you feel better too;

Tracker Guidelines – Why didn’t you lose this week?

·         Are you eating your 5 portions of fruit and vegetables a day? I’ve really made the effort with fruit the last few days and I seriously can tell the difference - my cravings have dropped and I’m not as hungry. 
·         Do you drink 2 litres of water a day? Again I’ve tried to drink more this week and I feel better for it.
·         Enjoy your daily allowance; you’ll only lose them if you don’t.
·         You have your weekly allowance for those little extras, so don’t deprive yourself.
·         Vary the meals that you eat, otherwise not only will you get bored but your body will get used to what you’re feeding it.
·         Try not to use too many points on junk or processed food, that’s not just cake and biscuits, but burgers, sausages etc.  These foods can affect your energy levels! Eat rubbish = feel rubbish.
·         Use low calorie/low fat alternatives like low fat cooking spray, low fat cheese and diet drinks if you want to.
·         Calcium – you can get your daily requirements from a pint of skimmed milk.
·         Cut down on saturated fat – cut off excess fat and skin from meat, eat more oily fish (mackerel, tuna, trout & salmon). 
·         Ready meals are convenient but you will get more from cooking your own meals from scratch.
·         Portion sizes – be realistic (a whole cooked chicken is not a portion!) 
·         Weigh your food it really makes a difference.
·         Move more, walk round the block after your evening meal, and dance whilst waiting for the kettle to boil.
·         Alcohol – try not to go over the recommended guidelines each week.

I’m also proud this week and a little bit jealous, my mates in the new Weight Watchers magazine and she’s looking brilliant, I’d love to be in our magazine, how cool would that be.

So can I keep my positivity going into the weekend?  I actually think I can, I haven’t bothered with wine the last two nights, I’ve been thinking of the scrumptious food I can eat instead.  Yesterday I made garlic cloves chicken (one of my favs) and had it with mashed carrot and potato which is one of my new favourites, mash is tastier with carrots and you get more which is always a bonus.  I feel like I’m not as tired as I usually am come Thursday which is amazing because my meeting was so busy last night and then my credit card machine broke making it even worse!  Maybe I’ve got more energy because I’m eating better; it has to make a difference doesn’t it.  I’ve no plans either so this weekend I intend to keep myself busy around the house catching up on paperwork and housework whilst not overeating or drinking ;)

Right on with my day, hope you’re feeling as good as me.  Have a really positive day – I WILL!

Wednesday, 25 January 2012

Turn tiny tweaks into habits for success

25 January 2012

If you obey all the rules, you miss all the fun. Katharine Hepburn

Made it through another day of staying on track, my portion of mash on my lunch was huge but worth it and the salad bowl I had for my dinner was massive too and delicious I have to admit especially with the cheese which was worth forgoing my wine for.  Lots of fruit and lots of water really is making a difference, I’m not hungry or craving things, so fingers crossed that trend continues and the damage from my birthday celebrations aren’t too bad when I get weighed on Thursday.  Thisi s my tracker from yesterday.
Tuesday, January 24, 2012

1 sachet Weight Watchers Breakfast Oats
200 ml Milk, Skimmed
1 medium Banana
40 g Strawberries
1 medium Pear
chicken casserole  
Mashed Potato
salad bowl  
1 pack(s) Wheat & Oat Crackers
80 g Creamy Gorgonzola
1 tablespoons Salad Cream, Light
Any Time
Fruit salad
Food ProPoints values total used

This week in meetings we’re talking about truthful tracking and overeating and one of the things we’ve all decided is to lose weight and keep it off permanently, you’ve got to permanently change some of your habits, and to do that takes time, small changes equals big results.  So here’s a few suggestions of changes you could be working on.
Yep whether we have time or not, whether you like to eat in the morning or not (you can wait an hour if you have to) – breakfast really is the most important meal of the day if you want to stay slim. According to the National Weight Control Registry (NWCR) established by the University of Colorado, which regularly analyses the habits of more than 10,000 people who've lost at least 301b and kept it off for a year or longer, 78 per cent of its members eat breakfast daily.

According to the NWCR. 75 per cent of its members weigh themselves at least once a week. Doing
so will mean you can take corrective action sooner rather than later should the pounds creep on.
This is actually much easier than you'd think. According to a study published in the American Journal
of Clinical Nutrition, participants were able to reduce their portion size by an impressive 25 per cent
without feeling hungry.

HABIT 4 - ASK THE MILLION-CALORIE QUESTIONHow often have you found yourself automatically reaching for comfort food without thinking
why you're doing it? Next time you catch yourself with your hand in the biscuit jar, stop and ask
yourself: 'What do I really need right now?’ You’ll be astonished at how seldom the answer
is 'a double-choc chip cookie' and how frequently the real answer is a hug, a drink of water
or a catnap.
People eat 44 per cent more when they're glued to the TV - and the more entertaining the programme, the more they eat, as they're too distracted to register their food intake, according to a US study.  Eating while hunched over a laptop is likely to have the same effect, so set time aside for your three meals and two snacks a day where you sit down, take small bites and really taste your food. This is called 'mindful eating' and gives the hormones that control how full you feel time to kick in and tell your brain to step away from the plate! Remember, people who wolf down their food are twice as likely to be overweight as those who don't, according to a Japanese study.

A watched kettle never boils, so make it a New Year's resolution to never let a single second of
boiling, microwaving or steaming time go to waste. The minute you find yourself staring into space
waiting for a kitchen appliance to do its work, spring into action and do some squats, lunges or
wall press-ups (have a sneaky workout!) or just boogie round the room. The extra calories you burn all add up.

Whenever the urge to snack at inappropriately strikes (especially during that pre-dinner, horribly
hungry hour), try having a bowl of chopped up fruit or raw veggies to hand not quite a bar of chocolate I know but it’ll occupy you hands and mouth and the scales will thank you for it. 

Right are you going to have an on track Wednesday – I AM!

Tuesday, 24 January 2012

Hot water, fruit & oats - proper dieting!

24th January 2012
You give but little when you give of your possessions. It is when you give of yourself that you truly give. Kahlil Gibran
Well I’m back in the zone after my wonderful birthday weekend.  Went shopping for fruit and veggies, and I bought a chicken whilst in Morrisons, they’re reduced, my 1.4kg was £2.79 and once I’d skinned it and portioned it into four, (I removed the wings too) I worked out the four portions that were left totalled 26pp, so I added carrots and onions and oxo cubes and made a delicious casserole in a roasting tin covered with foil, left it in the oven for a good few hours on low until it was cooked.  Unfortunately as I was testing the meat to see if it was cooked the tin decided to slide towards me and tip so all the juices ran over the floor ;( the remaining chicken and vegetables were still delicious, I served them with mashed potato and carrot and have to say it was the nicest thing I’ve eaten since that chicken and bacon casserole I made which I think I’ll make again this week because it was lush.  So this was how my tracker looked yesterday, I felt totally in control wasn’t tempted once which shows when I’m busy it helps, also I went to bed at 8pm, I was tired though because I went straight to sleep, getting up at 5am means it’s okay to go to bed early.
Monday, January 23, 2012
1 sachet Weight Watchers Original Breakfast Oats
1/2 pint Milk, Skimmed for drinks
1 medium Banana
1 can(s) Classic Mulligatawny Beef Curry
chicken casserole made with onions, carrots, stock cubes
mash potato & carrot
Any Time
1 medium Pear
1 medium Clementine
200 ml Wine, Red
Food ProPoints values total used

I also did a 30 minute run (earning me 6pp with the walking before and after) which I really didn’t want to do after my meeting on the morning but felt better later on so went out then and even though it wasn’t easy, I’m so glad I did it.  Running for me reminds me that I can do more than I think I’m capable of, it makes me realise that when I think I’ve gone as far as I can go, I’ve always got another mile in me, that I believe goes for any part of my life.   I won’t be using those activity PP as I’m extremely overdrawn from the weekend, I’m just hoping for damage limitation between now and weigh day on Thursday!
I went back to drinking hot water too yesterday, I used to drink it all the time instead of tea, don’t know why I stopped really and the last few days cups of tea haven’t tasted so great.  I like it, I still have my cuppas but only have to count maximum ½ pint of milk instead of a pint as 5pp a day is a lot when you’re on 26-29pp!
Fruit was the other difference yesterday, I added a few pieces which I don’t usually bother with and have to say I’m impressed with Morrison’s selection of £1 fruits (strawberries, apples, pears, clementines) the clementines are so sweet, and this morning I’ve made up two dishes of fruit salad to satisfy me throughout the day.
Busy as I am, if I can’t find ten minutes to make a fruit bowl or 20 minutes to pop a casserole in the oven, I’ve realised I need to rethink my life and my priorities!  It’s no use me encouraging everyone else to get in the zone if I’m playing at it.
Thank you to everyone who helped motivate me yesterday morning to get on it, Facebook is a wonderful tool if you are stuck in an office on your own doing paperwork.  It’s 33 days before my next weekend of fun, so I would like to lose at least 5lb, I’d be thrilled with half a stone but happy to lose anything as long as I know I’ve stayed on track. 
You tracking today – I AM!