♥ MY WEIGHT LOSS JOURNAL & GUIDE ♥

[♥~ How to Lose Weight the Healthy Way - DIET (cont'd) ~♥]

-Friday, June 29, 2012-

Picture taken from: http://www.thewildberrypatch.com/

The key to managing your weight successfully is by ensuring that the calories that you consume, does not exceed the calories that you use.

Go for lower calorie options - Take in fewer calories by controlling the type and amount of food and drinks you have.

Soupy options and lower-calorie meals offered by participating food courts and restaurants

Smaller portions which means fewer calories.

Healthier choice drinks or switch to plain water.

Swop to Whole-grains - The less processed your options, the more whole-grains it contains – it also helps you get full fast and for a longer period of time.

Smaller Main Meals and Healthier Snack OptionsAs long as the total amount of calories you consume is less than the calories you use. Keep your total calorie intake within your allowance.

Do Not Skip Meals or Take Meal Replacements to Lose Weight!

Stick to a regular eating schedule as missing meals may lead to impulsive snacking and overeating and may lower the rate at which the body burns energy.

Desserts~ We all LOVE desserts. Don't you? :)

Photo taken from: http://desktopwallpaper-s.com/12/-/Dessert/

Treat yourself occasionally but don’t overindulge – just have a small portion of dessert to satisfy your sweet tooth.

Drink your H2O!

Drinking two glasses of plain water before every meal has proven to help dieters lose weight. Drinking enough water will also give you a more hydrate and clearer skin. Remember! 8 glasses of plain water a day - and don't just drink only when you're thirsty. ^^

Go for Healthier Choice Symbol (HCS) Products - Consume more HCS products as these are generally lower in fat and sugar and are lower in calories too. (available in Singapore)

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♥ Fact: No foods can burn fat. However, fruits and vegetables are naturally low in calories and high in fibre. Incorporating more fruits and vegetables into your diet if you’re trying to lose weight is a good strategy as they make you feel full on fewer calories.

♥ Fact: It doesn’t matter what time you eat; what’s important is how many calories you consume. If your total calorie intake is less than the calories you use, weight loss will happen

♥ Posted by: Princess Oinky (^(oo)^) @ 7:17 AM ♥

[♥~ How to Lose Weight the Healthy Way - PHYSICAL EXCERCISE ~♥]

Came across our Health Promotional Boards website and read this really useful information on the basics of losing weight:

!!! Set realistic goals - Aim for weight loss of not more than 0.5 to 1kg per week or 10% over 6 months

For optimum weight loss, 150 minutes to 300 minutes of moderate-intensity aerobic activity per week is needed. Each session of aerobic activity should last at least 10 minutes.

          Moderate-intensity activities are those that cause:

Your heart rate to increase.

You to break a sweat.

You to be able to talk, but not sing during the activity

          Examples:

Brisk walking (walking pace of 1km in 10-15 minutes)

Badminton

Leisurely bike riding on level ground, or with a few hills

Table Tennis

Swimming

Cycling

Do muscle-strengthening activities (e.g. arms, shoulders, chest, back, hips, legs, abdominals) on 2 or more days a week. [muscle-strengthening activities will increase muscle mass, which helps burn calories]

Do 8 to 10 different exercises.

Aim to do 8 to 12 repetitions for each set of exercise.

Give yourself a rest period of at least 2 days between each session

           Examples:

Free weights

Weight lifting machines

Resistance bands

Body Weight exercises, e.g., push-ups, sit-ups, squats

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♥ Fact: Women do not have the level of hormones, which are necessary to create big muscles. Women should do strength training to improve strength, bone health, and tone up.

♥ Fact: The goal is to burn 2000 Kcal per week when trying to lose weight, no matter what the intensity level.

♥ Fact: To lose weight, one must do 150-300 minutes of aerobic exercise per week. Spot reduction exercises such as vibrating machines or ab machines, do not cause weight loss.

♥ Fact: To maintain weight loss, individuals should continue to aim to exercise 200-300 minutes per week, of moderate-intensity aerobic activity.

***Article adapted from: http://www.hpb.gov.sg/HOPPortal/health-article/8808

♥ Posted by: Princess Oinky (^(oo)^) @ 5:05 AM ♥

[♥~ The Journey Begins :) ~♥]

-Monday, June 25, 2012-

My body weight has never crossed the 80kg mark. Not until today's first weigh-in in almost a year. I had done a fitness screening at the Wellness Studio at Tanjong Pagar today. I was 85kg.

I was shocked. I thought no matter what I've been doing to my body, I will never be as obese as I was in the past. I've set a new record. I'm now the living the heaviest in my whole life!

After graduation from secondary school, I had signed up for a gym membership, motivated to shed the pounds for my crush. I was 80kg then. Within just 5 months, I had lost almost 25kg!

I gym-ed 5 days a week, from 4pm to 11pm before I washed up and head home. I had done that for the 5 months. I lost a lot of weight. I looked better, felt healthier. Never did I knew that I was hurting my body. Yes, I hurt my lower back severely.

Standing hurts. Sitting hurts. Walking hurts. Lying down on my bed hurts. I couldn't turn to lie on my side without hurting really bad. I couldn't stand up from sitting or get up from bed without my lower back hurting excruciatingly. I walked like a duck to try to minimize the pain.

I did an x-ray but results showed that it wasn't the spine. But I still hurt really bad. I was told to stop my regime and to stop wearing high heels. Since that day, I had sought western medical treatments and traditional Chinese medical treatments. After 3 years, I'm finally feeling better. However, the lack of exercise and bad eating habits have caused a toll on my body.

Looking at the numbers of the digital weighing scale soar past 80kg to 85kg made me heart-broken. I felt bad. I felt guilt towards my body. The results:

Weight: 85kg (Ideal weight = 62kg)
Body Fat: 42% (Ideal = 22%)
Visceral Fat: 8 (Ideal = 1-4)
Hydration: 42.5% (Ideal = 50-55%)
Muscle Mass: 46.2
Metabolic Age: 47 years old
Metabolism while resting: 1608cal
Bone Mass: 3.1 (big bone)

I need to lose weight. Through today's session at the Wellness Studio, I've finally had a clearer understanding to how and why my body has reacted under the circumstances that I have put it through. =/

I plan to take up the diet supplements that they had introduced. Will try it out for 3 months.

I have to start treating my body right this time and never let it be like how it is now.

♥ Posted by: Princess Oinky (^(oo)^) @ 8:41 PM ♥