Tipping the scales

Hi there!

I hope you are well. So, I weighed in last night and I’m happy to say I lost two pounds. My efforts on the healthy eating front have paid off so the saying ‘you can’t out exercise a bad diet’ is true.

I read a letter in The Times newspaper on the weekend that discussed a journalist’s idea of equating a finger of Kit Kat to a thirty minute walk. The journalist stated that just one extra finger of this chocolate biscuit a day, or perhaps even a glass of wine, with no increase in activity will result in around five pounds of weight gain a year. On the other hand, an extra thirty minutes of walking a day, which didn’t have to be all at once and could be split up into more convenient chunks of time depending on circumstances, five times a week with no increase in calories will result in ten pounds weight loss in a year.

I was astounded at the idea that eating a four-fingered Kit Kat, which I frequently had done, equated to a two hour walk and yet, really, I shouldn’t have been. It makes sense. Increasing your output while not increasing the amount of calories you consume will eventually lead to weight loss. But here I think is the problem – all of this happens over a long period of time. The figures given are for a year. How many people do you know sustain a diet or exercise regime for a year?

Everyone, and I include myself in this, wants results now. We get everything else we want immediately – films, goods, food, clothes. If something breaks we go straight out and buy another one. Hungry? Supermarkets are open 24/7. We never have to wait for anything and that expectation doesn’t change when it comes to weight loss. You eat healthily for a week and expect to lose all of your excess weight and then some.

But losing weight is hard. It takes patience, dedication, perseverance, and consistency. It’s no good being healthy for a week and then stepping onto the scales only to find you haven’t lost what you wanted to and then gorging on the wrong foods because you didn’t succeed. Something worth achieving takes time and it’s important to give yourself the time your body needs. Setting little goals to achieve along the way can help. So, I’m setting myself the goal of losing one pound a week. One pound a week is what I consider healthy weight loss and it’s something I can achieve while still eating enough and not starving myself. Half a year would equate to twenty six pounds lost – that’s nearly two stone lost in twenty six weeks!

Therefore, my advice to everyone, and I have to keep repeating it to myself over and over as well, is to enjoy the journey you’re on, whether it’s about weight loss, or healthy eating, finding a job or finding out who you are. Whatever it is you’re striving to achieve, enjoy this moment because you’re working towards a better you.

On that note, I have a great recipe for you today – peanut butter energy bites. They take very little time to prepare and they are so yummy. I found this recipe on Pinterest from chefsavvy.com and with only five ingredients and not even having to turn on the oven, you can’t go wrong.


Healthy protein bites that look as good as they taste. Here’s the recipe:


  • 2/3 cup peanut butter
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup old fashioned oats
  • 1/2 cup ground flax seeds
  • 2 tablespoons of honey


Combine all ingredients in a medium bowl and stir to combine. Place in the refrigerator for 15-30 minutes to make the mixture easier to roll. Roll into 12 bites and store in an air tight container in the fridge for up to a week.

Mine don’t get past two days so you may find yourself making a few batches of these. Enjoy!

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