Week Four - caffeine and sleep

Before I go on about the last seven days let me first tell you that I have been inspired to register on a distance learning course in Nutrition and Health. I am hoping to achieve a level 2 NCFE certificate but more than that help me understand the subject in more depth. I will keep you posted on my progress. The course is free with Bradford College if I complete it but £150 if I drop out. I'm a Yorkshireman so don't worry I won't fail!

Another week under my belt and checking in my stats on the usual Monday morning with Chris I could only report another 0.5 kg loss although my waist measurement continues to also shrink. It doesn't sound much of a loss but it is becoming constant and on track for my predicted targets.

Don't get hung up about not losing huge amounts. I just tell myself it is going in the right direction, I haven't gained and it is a slow constant progress which is the way to go.

This week I have been dealing with my own food planning moving off the original strict diet and itemised meals. Making your own plan is another challenge but the word that constantly appears is 'preparation'. I've come to learn from the start this is key to success. If you plan ahead.

Also to keep things fresh I am always looking for different food choices for Protein, Carbs and vegetables. A friend introduced me to Gnocchi as a different carb option and it has so many easy recipes which are also so quick. My first attempt was with my salmon fillets and I will certainly be using it going forward.

I would suggest talking to people who are living the similar lifestyle or on the same journey to swap ideas and meals. It keeps it fresh and also helps you understand you are all striving for the same goals.

So into week four and part of my initial eating plan looked to reduce my coffee intake even though the majority of this was decaff. When I recorded my habits I did have a more than average caffeine intake even having a coffee early evening.

My plan restricted me to one coffee a day to be consumed before midday. Not even green tea was allowed as a substitute. Fortunately I don't mind Rooibos (don't buy the cheap brands) so at thought I would give it a go.

I must admit I did struggle with this element and found me craving the coffee bean and towards the end of the week developed more headaches than usual. Don't forget I had changed my whole diet in the same week.

After a couple of weeks it got easier and as I track everything through my Fitbit (exercise, heart-rate, weight and sleep) the changes in my sleep were so obvious. Normally I don't really get over 6 hours sleep a night and normally far less!

Suddenly I am getting in excess of seven hours on consecutive nights and seem to sleep much deeper. The afternoon drowsiness doesn't come as often - Saturday afternoon wasn't right if I didn't fall asleep after lunch!

I know that part of the changes will be attributed to the change in lifestyle as a whole but I do believe the caffeine and sleep patterns are related and ensures I keep the caffeine restricted.

Don't get me wrong I do crave a coffee so much sometimes and never miss my daily ration. But I can see the benefits and urge anybody in the same position to stick in there. Even if you are not on a meal plan just change this one thing about your life and diet and see how it affects you.

One thing that has come about in the last four weeks is the fact my clothes are feeling bigger and one great feeling when out shopping Saturday afternoon was buying jeans a size smaller than usual (that's two sizes this year) and not having to cease from breathing while fastening them. This proves to me that the weighing scales are only part of the process so don't become obsessed completely by them. I haven't lost huge amounts this week but the changes are still happening.So how did I celebrate?......... I went to Starbucks of course!

Next week I hope to round up on my first months progress and also let you know how I live through my birthday eating and temptations!! Please no chocolate....