The Art of Maintenance

flidfit Disability, Emotional well being, Maintenance, Mounjaro, Pain
March 2025 75kg (11st 11lbs)

There’s a quiet stage of life that doesn’t get celebrated very much.

It’s not the dramatic beginning.
It’s not the triumphant transformation.
It’s not the crisis.

It’s maintenance.

This week alone has been full of it. A new, larger radiator installed so the kitchen is properly warm. Clearing wardrobes of clothes that are now two sizes too big. Adjusting my glasses prescription. Tweaking medication doses. Bringing forward recruitment plans for Mum’s care. None of it headline-grabbing. All of it necessary.

For years, my life felt like it was about change. Losing weight. Recovering from injury. Adapting to mobility challenges. Learning how to live well in a body shaped by Thalidomide. Those were visible milestones. They felt measurable. Applaudable.

But maintenance is different.

Maintenance is choosing not to keep the size 18 “just in case.”
It’s planning meals because appetite suppression isn’t quite what it was.
It’s stretching daily, even when nothing hurts too much.
It’s booking the eyesight test before things become a problem.
It’s upgrading the radiator instead of just putting on another jumper.

Maintenance is a decision to stay steady.

With Mounjaro, the early months were about loss — weight coming down, food noise quietening, habits tightening into place. Now I’m at my lowest weight ever. I’m not trying to lose more, but I am determined not to drift backwards. That requires awareness. Planning. Honesty about increased hunger. A willingness to adjust rather than pretend nothing has changed.

Maintenance isn’t passive. It’s active stewardship.

The same applies to Mum’s care. To charity work. To relationships. To our home. Things don’t hold themselves together. They require small, often invisible inputs of energy. Quiet decisions made early enough to prevent bigger problems later.

There is a certain satisfaction in this stage. A maturity to it. I am no longer constantly reinventing myself. I am tending.

And tending, I’ve realised, is a skill.

It takes discipline to stay at a healthy weight.
It takes humility to ask for help when needed.
It takes foresight to recruit before there’s a crisis.
It takes confidence to throw out the clothes that no longer fit.

Maintenance may not look dramatic from the outside, but from where I’m standing, it feels like strength.

Steady doesn’t mean stagnant.
It means cared for.

And at this stage of my life, that feels like success.

Mounjaro Journey – Week 37 (5mg every 5 days)

flidfit Disability, Exercise, Mounjaro, Pain, Recipes, Travel & Holidays

A nice quiet week, ahead of what promises to be a busy one.

The most exciting event was a visit to our chiropractor. We tend to go every couple of months for a “maintenance” appointment. I first started seeing him just under five years ago after a fall on holiday in Majorca, when I tripped, fell forwards headlong to the ground, hitting my head on a wall on the way down.  Because of my shortened arms, I wasn’t able to break my fall properly and sustained a severe whiplash injury.

Immediately afterwards, I had no sensation in my legs and intense pins and needles in both arms — like shards of glass embedded in my hands. I was whisked off to hospital by ambulance. Unfortunately, unlike in the UK, there didn’t seem to be any assessment of neck pain or altered sensation. I suspect quite a bit was lost in translation, and perhaps the paramedics didn’t fully grasp that I had effectively head-butted a wall.

Thankfully, the fall happened right outside our hotel, and the receptionist — who spoke excellent English — came out to interpret for the paramedics.  I had to request that they fit a neck brace before they moved me, as at that point, I knew I’d damaged my neck and potentially my cervical spine.

I was x-rayed, told my neck was fine, and sent back to the hotel in a taxi. I was in excruciating pain and hadn’t been offered any pain relief. I took ibuprofen and paracetamol, and the following day, attended a different hospital where I was properly examined and given stronger medication. The remainder of the holiday was slightly marred by pain. On returning home, my GP advised me to go straight to hospital to rule out a possible bleed on the brain.

Thankfully, there wasn’t one.

That episode led me to our wonderful chiropractor, whom I’ve been seeing ever since. Treatment involves consultation, manipulation, exercises, traction machines, and six-monthly progress reviews with x-rays and posture imaging. The visits keep me relatively pain-free and have made me much more disciplined about daily neck stretches and limiting too much time at the computer. The staff are lovely too — we always feel genuinely welcomed.

It looks like an instrument of torture, but this neck traction became part of my regular routine for a while!

The weather this week has been rain, rain and more rain — until Saturday, when we were treated to bright blue skies and sunshine. It was bitterly cold though. The log burner has been on all day, most days, and turned down low overnight.

On the Mounjaro front, I’ve definitely noticed an increase in appetite and a drop in appetite suppression. I’m mindful not to let that derail my efforts. I plan my meals carefully so they’re ready to go, which prevents me from reaching that point of ravenous hunger where anything in sight seems appealing. The 5mg dose still takes the edge off, thankfully, but it’s a reminder that the habits I’ve built over the past decade really matter.

Cooking has been simple and satisfying. I made a delicious tomato soup using tomatoes from last year’s harvest — pulp that had been cooked and frozen. A small bowl is incredibly satiating. We’ve also had salads, prawn stir-fry, sticky beef stir-fry, and steak with mushrooms and onions.

I dusted off the bread maker and made a couple of malt loaves — far superior to anything from the supermarket. Once cooled, I slice and freeze them in two portions so we can enjoy them over several weeks. We took one over to Mike’s grandson’s family on Sunday, which was very well received.

A quiet week perhaps — but the kind that quietly reinforces routines, resilience, and gratitude.  Time to appreciate home-cooked food and my love of cooking!

Weight this week: 55.4kg (about 8st 10lb)
Last week: 56.1kg (about 8st 11.5lb)
Weekly loss:  0.5kg (about 1lb)
Goal weight: 55kg (about 8st 9lb)

Mounjaro Journey – Week 36 (5mg every 5 days)

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An industrious week. I’ve caught up with friends, chatted to an online group about my weight loss using Mounjaro, organised a small “team” to carry out a floor repair, and rounded things off with a nice dinner out and a bit of pie purchasing — because balance is a crucial part of life.

Talking about Mounjaro with people who have no experience of using it was interesting. Unsurprisingly, they wanted to hear about the reported side effects: gall bladder issues, pancreatitis, muscle loss, hair loss and even vision loss. As I tried to convey, these side effects are rare and are often linked to rapid weight loss rather than to the GLP-1 medication itself.

My own weight loss has been steady — around 500g to 1kg (1–2lb) a week — which is generally considered an ideal rate. I certainly haven’t experienced any of the more alarming side effects. Those I have had (tiredness and extreme thirst) were either short-lived or entirely manageable.

I do sometimes wonder why the media seems so focused on the negatives of GLP-1s. Presumably, headlines sell better than nuance. Among the GLP-1 users I interact with, the overwhelming narrative is positive — not just physically, but emotionally as well. People talk about enjoying appetite suppression, but more than that, the relief of being free from the constant food noise that used to dominate their thoughts.

On to my floor repair project.

As a Trustee for a charity, we’ve recently been given use of a neglected retail unit in a shopping mall until it’s repurposed (for apartments, I believe). The space is rent-free and we only pay utilities, so technically we could ignore the state of the floor — and the water dripping through the ceiling from the mall roof above. While I wasn’t prepared to investigate the roof leak (we’ve had a lot of rain recently), the floor felt like something we could tackle.

Previous tenants had ripped up joints between sections of laminate flooring, leaving a groove around 2cm wide and 1cm deep running almost the full length of the unit — about 25 metres in total. The charity staff had done their best to make the space welcoming, and that mattered because members of the public visit the unit for free NHS Health Checks and wellbeing support.

This is a partnership between the local health and voluntary sectors, aimed at people who are often harder to reach — those from different ethnic backgrounds, ex-military, ex-prisoners, people facing financial hardship. Alongside health checks, visitors can also get support with other aspects of life that impact their wellbeing.

The challenge was to create a repair that cost very little (there’s no budget) and would last until we eventually have to vacate the premises. I supplied the materials, tools, and food to keep morale high. My partner, my sister, and my personal assistant Sam worked solidly for five hours — with a break for a healthy lunch and a drink — and the results looked surprisingly good. Fingers crossed it holds up for the next three or four months.
The lunch out was in the company of two friends I’ve known — and kept in touch with — since secondary school, which always adds an extra layer of warmth to any meal. We ate at the Rising Sun, where I chose the pork escalope “schnitzel”, served with green beans, crème fraîche potatoes, brown butter, parsley and a lemon sauce. Once again, it was acceptable rather than amazing — perfectly fine, but not something I’d rush back for.

Thankfully, dessert redeemed the whole experience. A forced Yorkshire rhubarb crumble with rhubarb and elderflower ice cream was absolutely spot on, and as ever, the company was excellent — which really is the main event.

As we’d parked the car directly outside Sweeney & Todd’s Pie Shop,

it seemed positively churlish not to pop in and buy a few pies for the freezer. One pie will easily do both of us, so we chose three fillings between us: steak and ale, steak and mushroom, and lamb and mint.

The shop has been there forever. I distinctly remember visiting in my twenties — over forty years ago — and it hasn’t changed at all. But the pies are legendary, so why would it? Some things don’t need updating.

As for cooking this week, it’s been a good one: lovely trout fillets (so quick and easy they’ll definitely be repeated), blueberry air-fryer muffins (one bowl, 12 minutes), and a one-pan meal of red Thai curry chicken dumplings.

Video to follow.

Weight this week: 56.1kg (about 8st 11.5lb)
Last week: 55.9kg (about 8st 11.2lb)
Weekly loss/gain:  +0.2kg (about 0.25lb)
Goal weight: 55kg (about 8st 9lb)

Mounjaro Journey – Week 35 (5mg every 5 days)

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This week has been all about experimenting in the kitchen and keeping things interesting. One highlight was a bavette steak marinated in tamarind and soy, loosely following a recipe by Nigella Lawson. It was quick, simple, and surprisingly good value – £5.50 for 300g of steak, which feels like a win given current beef prices. Bavette is a brilliant cut if you treat it kindly: flash pan fry in a really hot pan, a proper rest (around 10 minutes) and slicing finely against the grain make all the difference. The tamarind and soy not only help tenderise the meat but give it a deep, tangy savouriness that really delivers.  I served it alongside some “Vibes” (cross between chips and ridge cut crisps), firecracker chilli flavoured.

I also made a sticky spiced beef, adapted from the turkey mince recipe I shared a few weeks ago.

This time I added finely chopped red peppers and used oyster mushrooms, which worked beautifully and added extra texture and depth.

Alongside that, I batch-cooked three small chicken, leek and mushroom pies with puff pastry lids – perfect for low-effort and popped into the freezer to enjoy at a later date.  I love pie, but shop-bought ones are so calorific and usually very disappointing.  The pies worked out at 396 calories a portion and were packed with large chunks of tasty chicken thigh meat.

Looking ahead, this week’s planned meals include stir-fried vegetables in a Thai red curry tomato sauce with chickpeas and vegetable gyoza dumplings. I’ll share photos and verdicts once I’ve road-tested those.

On the Mounjaro front, I’m still on 5mg every five days, but I’m considering dropping slightly further to 4mg to see how that impacts my appetite suppression. I’ve also nudged my goal weight slightly down to 55kg (8st 9lb), giving myself a bit of breathing space and future flexibility – which, at this stage, feels like a sensible and kind move.

I’ve now cancelled my future monthly Mounjaro prescriptions. It does feel a little scary to take that step, but I also know I’m not jumping off a cliff without a parachute. I have two 10mg pens safely tucked away in the fridge, which should see me through the next four months, giving me time and space to taper gently, listen to my body, and build confidence in doing more of this under my own steam.

Weight this week: 56.2kg (about 8st 12lb)
Last week: 55.9kg (about 8st 12lb)
Weekly loss/gain:  +0.3kg (about 1/4 lb)
Goal weight: 55kg (about 8st 9lb)

Mounjaro Journey – Week 34 (5mg every 5 days)

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My gradual reduction in my Mounjaro dose continues to go quietly and reassuringly well. I’m currently taking 5mg every five days and, so far, I’ve noticed no real drop in appetite suppression. I do get a small flicker of food noise in the late evenings, but I’m managing it — partly because I don’t keep snacks and nibbles in the house, and partly through a very conscious determination not to undo the good of a day’s thoughtful, nourishing choices. That feels like a small but meaningful shift in itself. And of course, I always have my faithful raspberry, chia seed and Greek yoghurt pudding to look forward to as my evening treat.

Last week we enjoyed a particularly lovely slow-cooker meal: a pork steak casserole. The pork steaks are marinated in a deeply flavoured mix of cumin, smoked paprika, olive oil, sriracha, chilli, fresh ginger, garlic, rice wine vinegar and soy sauce, then slow-cooked until tender. As they cook, all those smoky, spicy, savoury flavours sink right into the meat. I added chopped mushrooms towards the end, along with a tin of black beans, letting them soak up all that flavour.  The recipe used to inspire this dish (which I adapted slightly) was this one:
BBQ Pork steaks in the Slow Cooker

Black beans are such a nutritional powerhouse. They’re an excellent source of plant protein, which supports muscle and tissue repair and, especially for those of us thinking about weight maintenance with GLP-1s, helps keep you feeling fuller for longer. When paired with meat, they provide a beautifully balanced amino-acid profile, making the whole meal more satisfying and nutritionally complete. They’re also very high in fibre, both soluble and insoluble, which supports digestion, feeds healthy gut bacteria, helps regulate blood sugar and slows the absorption of carbohydrates — meaning fewer energy dips and less hunger between meals. That steady, gentle digestion is particularly helpful when appetite is suppressed. On top of that, they provide magnesium, potassium and iron for energy, muscle and heart health, along with folate for cell renewal and zinc for immunity. Add in their polyphenols and antioxidants, and their naturally low glycaemic load, and it’s hard not to love them. I’ve already ordered another two tins in this week’s shop.

This is exactly the kind of food I want in my life now — not diet food, not deprivation, just deeply satisfying, nourishing meals that support the long game of maintenance and feeling well in my own body.

In other news, I treated myself to some new body scales.  These link to an App, which also appears to link to my Shotsy App which is handy.  I hop on every morning first thing and my weight is automatically entered into the App.  It’s this Renpho set

They also measure BMI, body fat, skeletal muscle, fat free masssubcutaneous fat, visceral fat, body water, muscle mass, bone mass, protein, BMR, and give me a metabolic age.  Not very impressed that my metabolic age is 67 (I’m 63)! I’m not particularly bothered by any of these figures. That’s not denial, it’s discernment. I understand my own body after living in it for 63 years and caring for it with discipline for 14.

What’s planned for this week? Another quiet week with plenty of time to cook and experiment in the kitchen.

Weight this week: 55.9kg (approx. 8st 12lb)
Last week: 56.8kg (about 8st 13lb)
Weekly loss:  0.9kg (about 1lb)
Goal weight: 57kg (about 8st 13lb) (-1.9kg / -2lb)

Mounjaro Journey – Week 33 (5mg every 5 days)

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My social week was lovely… but exhausting. One of those weeks where the diary is full, the conversations are great, and by the end of it you’re very ready for some quiet time.

My meal out was a bit disappointing — well, the food was. The service was wonderful, and the company of my fellow Trustees even more so. It’s always lovely to have the chance to chat properly and get to know everyone better.

I chose a sirloin steak with pepper sauce. It was… mhhhhh. Not great. The triple-fried chips, however, were excellent, so not a total loss!

My favourite meal this week was at home: a sticky turkey mince with baked sweet potato. Turkey mince can be dry, flavourless and frankly a bit uninspiring, but a recipe I found and adapted elevated it to a whole new level. Even better, one portion contains around 27g of protein, making it ideal for anyone using GLP-1 medication or following a high-protein way of eating.

This coming week is much quieter on the socialising front — and honestly, thank goodness. I don’t think I could cope with too much more excitement right now.

I’ve also reduced my Mounjaro dose to 5mg every five days, and I’ll see how that goes for a while. I’m very curious to see whether lowering the dose has any noticeable effect on food noise and appetite suppression. One of the advantages of this approach is the flexibility — if I need to, I can always take my next dose a little earlier.

In other (unexpectedly exciting!) news, the extreme thirst that’s plagued me since starting Mounjaro seven months ago has suddenly vanished. Very welcome news, especially at night, when the thirst had me drinking… then visiting the loo… then drinking again.

Weight this week: 56.8kg (about 8st 13lb)
Last week: 56.8kg (about 8st 13lb)
Weekly loss: 0
Goal weight: 57kg (+200g)

As I’m maintaining now, that’s a perfect result.

Quiet weeks, good food at home, fewer side effects — I’ll happily take that combination.

 

 

 

Sticky Turkey Mince – 300 calories

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My favourite meal this week was a sticky turkey mince with baked sweet potato. Turkey mince often gets a bad reputation for being dry, bland and a bit uninspiring, but this recipe I found and adapted completely transformed it. The sticky, savoury flavours elevated it to a whole new level and proved that turkey can be anything but boring.

It’s a protein-rich, deeply satisfying dish that feels comforting without being heavy, and the best bit is how versatile it is. You could easily serve the mince with rice, wraps, salad, or tucked into a jacket potato, depending on what you fancy. One of those simple recipes that earns a permanent place in the rotation.

I served ours on a baked sweet potato with sautéed cabbage and leeks, a dollop of soured cream, a drizzle of hot sriracha honey sauce, and a garnish of fresh coriander leaves.

 

Sticky Turkey mince

Preparation Time:           10 minutes

Cooking Time:                 10 minutes

Serves:                               2

Calories per serving:       317.3

 

Ingredients

Turkey thigh mince, 7% Fat                250g

Sesame Oil                                              1 Tbsp/15ml

Ginger, crushed, frozen                       1 Piece/20g

Garlic, crushed, frozen                        1 Piece/18g

Honey, Squeezy,                                   15g

Soy Sauce,                                              1 Glug/20ml

Sriracha Honey Sauce                         1 Tbsp/15g

Rice Wine Vinegar                               1 Tsp/5ml

Cornflour                                               1 Tsp/5g

Mushrooms, Closed Cup                    140g

 

Method

Wipe the mushrooms and finely chop.

Heat the oil in a large non-stick frying pan or wok over a high heat.

Once hot, add the turkey mince to the pan and fry for 10-12 mins, breaking it up well, until cooked through and starting to catch slightly on the pan – those little caramelised bits are what give flavour.

Add the finely chopped mushrooms, ginger and garlic to the pan and cook for 1 min.

Stir in the sauce and cook for 2 mins.

For the sauce, mix together the soy sauce (or tamari), honey, rice vinegar, and a small splash of water. If you like heat, add chilli flakes or a drizzle of sriracha.  A teaspoon of cornflour mixed with cold water helps it go glossy and sticky.

Pour in the sauce and stir everything together. Let it bubble gently for a few minutes until the sauce thickens and coats the mince. If it gets too thick, just add a splash of water.  It is meant to be quite a dry mix.

Finish with sliced spring onions/coriander leaves and, if you like, a sprinkle of sesame seeds.

Variations that work really well:
You can add finely chopped mushrooms, grated carrot or courgette to stretch it further and add veg without changing the flavour much.  Delicious on top of a baked sweet potato with a dollop of soured cream.

Nutrition Data Per Serving

Calories (kcal)        300
Protein (g)               27.1
Carbohydrate (g)   15.2
Fat (g)                      14.3
Fibre (g)                  2.2
Fruit & Veg             0.9

High Protein Cottage Cheese & Apple Mug Cake (270 calories)

flidfit Air Fryer, Healthy Swaps, Mounjaro, Recipes, Sweet Treats

 

 

 

Since taking Mounjaro, my tastes have changed drastically. I just don’t fancy sweet things any more. I can honestly say I’ve not eaten ANY chocolate since the 2nd June 2025, when I took my first injection! I haven’t needed to make a conscious effort; I just really don’t want to eat it. I’ve not even tried a little to see whether I’m missing out!

BUT…..  sometimes you just need something sweet, and I love experimenting with new recipes. I’d seen a few cottage-cheese-style mug cakes doing the rounds on social media and thought I’d have a go at creating my own version.

These Cottage Cheese and Apple Mug Cakes are made with oat flour (simply porridge oats whizzed up in a food processor). I much prefer oat flour to plain or self-raising flour because it’s richer in fibre – particularly beta-glucan – which supports digestion, helps lower cholesterol, stabilises blood sugar levels and keeps you fuller for longer. It also provides more protein, along with vitamins and minerals such as manganese, magnesium and phosphorus, making it a more nutrient-dense, heart-healthy, whole-grain option.

The cottage cheese adds a good hit of protein and means there’s no need for added fat like butter or oil. The apple brings natural sweetness and texture, while the cinnamon adds a lovely warm flavour and impressive health benefits of its own, including antioxidant and anti-inflammatory properties, support for blood sugar control and digestion.

The result is a sweet breakfast treat made from simple fridge and cupboard staples, ready in under half an hour.

My partner added a scoop of vanilla ice cream to his… but that’s only because he’s a complete sugar monster! 😄

High Protein Cottage Cheese & Apple Mug Cake (270 calories)

Preparation Time:           10 minutes

Cooking Time:                  10 minutes (air fryer)

Serves:                                2

Calories per serving:       270

 

Ingredients

Cheese, Cottage, Fat Free                                         100g

Medium Eggs                                                            2 Eggs/112g

Porridge Oats, ground into oat flour                      40g

Baking Powder                                                          1 Tsp/2g

Manuka Honey                                                          3 Tsps/15g

Eating Apple Jazz                                                      115g

Ground Cinnamon                                                   1½ Tsps/4.5g

Granulated Sugar                                                      2 Tsps/10g

Method

Blitz the oats in a food processor or blender to create oat flour.

Core and chop the apple into small cubes – no need to peel.

Next, mix the wet ingredients in a blender: the cottage cheese and eggs. Whizz until frothy.

Add the oat flour, honey, cinnamon, and baking powder. Whizz until a runny batter or cake mixture is formed.

You can make this either in two mugs or one small baking dish (about 20cm square). Ensure you grease the mugs or dish well, using either butter or oil.

If making in mugs, pour a quarter of the batter into each mug. If making in a dish, pour half in.

Scatter the chopped apples in an even layer over the batter (half an apple per mug, or the whole apple in the dish).

Pour the remaining mixture over the top of the apple. It doesn’t matter if the apple isn’t totally covered.

Sprinkle the tops of the pudding(s) with half a teaspoon of cinnamon and swirl the end of a spoon or a skewer to swirl the cinnamon through the top of the “cake”.  Then sprinkle the granulated sugar evenly.  This will make a nice crispy crunchy topping.

Heat the air fryer to 200 degrees on “bake.” Add the baking dish (or mugs) to the air fryer drawer and cook for about 8 minutes, until risen.  Check after this time and if necessary, finish for 2 minutes on the ”air fryer” setting at 200 degrees to caramelise the sugar on top.

Remove and allow to cool slightly before serving. You’ll need to eat it out of the mug if it doesn’t release easily when loosened with a knife around the edges!

This goes well with Greek yoghurt, custard or vanilla ice cream!

 

Nutrition Data Per Serving

Calories (kcal)                270

Protein (g)                      16.2

Carbohydrate (g)           35.3

Fat (g)                                7.1

Fibre (g)                            3.4

Mounjaro Journey – Week 32 (7.5mg every 5 days)

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I did it. I reached my goal weight.  It’s taken me just over 7 months (32 weeks) but I did it!

And if I’m being completely honest, it felt a little underwhelming.

Not disappointing — just quieter than I expected. No fireworks, no sudden sense of arrival. Just a number on the scale and the realisation that life carries on much the same as before.

That in itself has been an important insight. For so long, the focus has been on “getting there”, as though everything would somehow feel different once I arrived. Instead, it’s made me think more about what happens next and how I want this to feel long term. I’ve decided to lower my target weight slightly and aim to lose a further couple of kilos, not as a push for perfection, but to give myself some breathing space and flexibility as my body settles.

I don’t have any immediate plans to reduce my Mounjaro dosage, but I’m confident that will happen in the coming weeks and months. There’s no rush. Right now, this feels like a period of consolidation rather than change.

It’s been a good, steady week. Things have returned to their usual rhythm, and I’ve had the headspace to catch up on all the small jobs that get pushed aside with Christmas and New Year. I even found comfort in simple, practical routines — cooking a large lasagne and portioning it up for the freezer (six portions) felt quietly satisfying.

Less about control, more about care.

I’ve been spending some time sketching out outline plans for a series of YouTube videos — a way to share the behaviours and changes I’ve gradually incorporated into my life over the last 14 years that have made my weight loss not only possible but sustainable. When I step back and look at the bigger picture, it’s quite astonishing. Since starting my journey in February 2012, I’ve now lost a total of 5 stone. I currently weigh just under nine stone, and for the first time in my life, I’m in the “8’s”.

What feels even more significant than the number is how I’m living now. I’m eating more healthily than ever, genuinely enjoying my daily exercise, and — thanks to Mounjaro — I’m able to focus on nutrition rather than being consumed by calories. That mental shift has been quietly transformative.

I’m creating outlines for about 10–15 short videos, each covering a different aspect of weight loss and the importance of mindset for long-term success. Topics include why medication isn’t enough, developing a maintenance mindset early, managing emotional eating, making healthy habits enjoyable, exercise, portion control, setting realistic expectations, and food planning. This process has highlighted how much I’ve learned and how my perspective on weight loss has evolved.

One thing that’s become very clear is that I am my own greatest cheerleader — although “sergeant major” might be a more accurate description. I do hold myself to account, but not in a harsh or performative way. It’s all internal. A quiet but firm reminder that I do these things because they help me feel better, stay healthier, and preserve my independence as I grow older.

This week includes a few social commitments: a lunchtime meal out with two close friends; an evening meeting I’m hosting where wine is usually involved — although those who would usually partake have already sent their apologies, so I’ll declare it a “Dry January” evening, with non-alcoholic drinks and a few nibbles instead; and later in the week, a social dinner with fellow trustees from the charity I’m involved with.  I’m really looking forward to that, as meetings usually don’t offer us much of an opportunity to chat with one another.

These are all situations that once would have felt slightly daunting, but now feel manageable and enjoyable.

I’m in the process of putting together a new YouTube video to share a lovely “Apple, oat and cottage cheese mug cake” (I’ll link here once it’s up), 270 calories and 16.2g of protein.  Lovely and filling, plus very tasty!

 

 

 

 

 

 

 

 

And with that, here’s my weight loss report for the week.

Weight this week: 56.8kg (about 8st 13lbs)
Last week: 57.4kg (about 9st)
Loss: 0.6kg (about 1.3 pounds)
Goal weight: 57kg (+200g)

Mounjaro Journey – Weeks 31 (7.5mg every 5 days)

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Happy New Year to all of my subscribers.

Here’s a New Year plot twist I never expected — two weeks of holiday sunshine, festive meals… and the scale still went down.

Mounjaro has made a genuinely positive difference to my Christmas and New Year, and this is the first time in many years that I’ve come through December without the usual weight gain. We always go away for two weeks of winter sun, and I’d long accepted that the holiday plus the festive period meant an inevitable increase on the scales. It was simply “the price I paid” for relaxing my routine and not logging food while I was away.

This year was different. I started the New Year weighing half a kilogram less than I did before our holiday.

I ate mindfully, I logged everything, and my portions were naturally smaller. There was no snacking between meals because I finally felt satisfied. Mounjaro has shifted my tastes and preferences in a way I didn’t expect. Sweet foods just don’t appeal, and I’ve not eaten chocolate since starting my Mounjaro journey on 2 June 2025. If I want something that feels like a treat, I have a small, measured portion of dried fruit and nuts.

Chia berry pudding, full of flavour and my “daily sweet fix”

My evening “treat” — the time of day when my snacking used to be at its worst — is now a chia pudding. Chia seeds, full-fat Greek yoghurt, a little Sweet Freedom and a handful of berries. About 200 calories, but full of nutrition. The chia seeds bring protein, fibre and omega-3 fats. The berries are low-calorie but rich in fibre, vitamin C and natural sweetness. And the 5% strained Greek yoghurt is both satisfying and nutritious; the straining process concentrates the protein, making it far more filling than the 0% versions. It keeps my blood sugar steadier and gives me a long “full” window. The live cultures also support gut health and digestion. It’s become my daily fix — and one I genuinely look forward to.

Sweet Freedom syrup

This week I’ve started planning a new series of YouTube videos exploring aspects of the Mounjaro journey that rarely get discussed. So much of the content online focuses on weekly losses, side effects, dosing, stretching pens, and how much people still have to lose. What seems to be missing are the habits, emotions and behaviours around food that don’t vanish just because hunger is quieter.

The everyday choices. The old patterns that still need unpicking. The subtle shifts in how we shop, cook, portion, and respond to temptation. The mindset work. The behaviour changes. The part that ultimately determines whether long-term success is possible — with or without medication.

Over the past 14 years, I’ve worked hard to reshape my relationship with food. Small changes became part of my routine until they felt normal. Those foundations have made my Mounjaro journey so much easier, and they’re exactly what give me confidence in my life beyond weight-loss injections – my continued success and weight-loss maintenance.  I feel I’ve learned so much through my own experience and would like to share that to inspire and encourage others who might be struggling with these issues.

If you know of any content creators who talk honestly about this side of the journey — the habits, the mindset, the emotional work — please share details in the comments. I’d love to explore their content.

Weight this week: 57.5kg (about 9st ½lb)

Last week:  58kg, (about 9st 2lbs)

Loss: 0.5kg (about 1 pound)

To goal weight: 0.5kg (about 1lb)

Will I reach my 57 kg goal next week? Check out my blog for next week to see!