Tag Archive | belly exercises

How I lost 4 kgs in 5 weeks

Yes. I did it again.  I lost 4 kgs in 5 weeks.   I was 65 kgs back in February 17, 2015.  I am now down to 61.2 kgs.

I have now shed off a total of 46 lbs, almost 21 kgs already since I started my healthy weight loss journey. From 180 lbs in June 2014, I am now down to 134.64 lbs.

running

 

Here I am during my after-work one hour walk and run.

I didn’t think I could lose weight this fast as I only lost a little over 1 kg the month before that. Thanks to the new breakfast technique my boss and friend taught me a week after I joined our Exciting team.  The healthy weight loss is pretty amazing.

So how did I lose 4 kgs in 5 weeks?

1.  My breakfast technique.  I love coffee.  The bittersweet flavor of black coffee keeps me awake and active all day.  Plus, coffee is an excellent source of antioxidant too.  Haha. Coffee is in fact a superfood!

I drink coffee in the morning usually. It’s no secret. However, about 3 weeks ago, I started to add a teaspoon of Cadia Virgin Coconut Oil in my cup of coffee.   It tastes and smell good.  And the good fat from the virgin coconut oil makes me feel full for a longer time and I get less craving for food than when I used to pair my coffee with bread.  Now, I usually eat boiled sweet potato or I eat fruits such as banana and apple for breakfast together with my coffee-vco concoction.  Good fat plus antioxidant plus vitamins and minerals and fiber from fruits and root crops. What a combination!

2)  My lunch.  I usually eat my lunch 5 hours after my breakfast.  I would typically have fish or chicken and some vegetables.  Today, I had fried fish and chinese cabbage. The other day, I had milkfish and monggo.  I dip my fish, chicken, and beef in vinegar a lot too. Vinegar makes the body metabolism really fast and it has zero calories. 😀   If I have time to cook in the morning, I would typically cook boiled sweet potato for lunch and I spread it with 10 g of Anchor unsalted butter.  As long as I have my daily dose of protein from fish, chicken, or beef, and I have my daily dose of vegetables and carbohydrates from unprocessed food, I am all good.

3).  My dinner.  Dinner time is the lightest meal for the day.  I typically would have a piece of Empanada Iloco, a serving of chopsuey, and a piece of cavendish banana.  At times it would be pinakbet and fish.  And sometimes I would have fried chicken from the local carenderia and some vegetables.  Today I had fresh lumpia, a piece of apple, and a small piece of fried chicken without batter. As long as I have my protein and vegetables I am good.

I snack in between meals too.  I would have a small square of dark chocolate at 72% to 82% cocoa which has about 60 calories.  I would also snack with fruits such as apples, pears, and cavendish banana.  And I drink at least 2.5 L of water each day.   Ha ha.  Water is filling, flushes away body toxins really fast, and it has zero calories.

mango apple

My mango-apple smoothie without sugar and without milk satisfies my sweet tooth. Just plain mango, apple, and some crushed ice. 

Of course, I exercise too.  Although I’m busy with my work in business development, I always give myself at least 30 minutes of exercise each day. It could be walking, core exercise, leg exercise, or circuit training in the gym. Exercise makes the body work faster too.  The more our body works faster, the more it burns calories.  Haha. It’s an effective way to make our bodies work for ourselves. 😀

This healthy weight loss journey is pretty amazing. Just keep on eating. No starving.

I am loving this.

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How to be successful

I’ve read somewhere in FB a meme that says “The first step to becoming successful is to make mistakes.” This meme totally sounds like an encouraging idea.  It sounds like a logical declaration of a universal truth.

I would say however, that the first step to becoming successful is not in making mistakes.

The first step to becoming successful is to dream.

Dreams define your goals.  Your goals become your reason to achieving something.  Achieving that something is your success.

I dreamed of losing considerable weight from a bulky 180-lb 5ft and 3in woman to a lady whose weight is in the healthy weight range.    Back in June 2014, I dreamed of weighing 135 lbs by March 2015.  Some of my friends and colleagues didn’t believe that I can make it.  Still I continued to dream.

That dream has caused me to plan steps on how to achieve my goal. I enrolled in the gym, I donned my running shoes, I changed my eating habits.

As of March 21, 2015 I already lost 43 lbs and I now weigh 136.8 lbs.  I am definitely on track of my dream of weighing 135 lbs by end of March 2015. I am only about 2 lbs away from achieving that dream.

I have a new dream now.  I dream of losing more unnecessary weight and to be at 121 lbs by June 2015.   That is a total of 59 lbs of weight loss on the anniversary month of when I first started to workout and control the type and portions of food that I eat.

To achieve this dream, I am doing Core workout for 10-20 min per day, walk & run  for 30 min to 1 hour at least 3x a week, workout in the gym at least 2x per week, and eat real food at the right time and of the right portions.   This will not just cut down my weight but it will also tone my muscles and strengthen my core.

In order to be successful,  I strongly recommend that you start dreaming.

Yes.  Keep on dreaming. 🙂

And since it rained

I prepared for a 1-hour walk and run around the neighborhood today. I got all geared up with my pink go run and my gray and black top. And then it rained. Whoa! Rain in the middle of the hot season here in our tropical country.

I needed to exercise today. I always walk and run every Sunday.  I need to do something else.

I remembered that workout video shared in her FB page by one of the coaches in the gym. The video was about some easy core exercises. I decided to check it out and work out right there in my room.   Wow!  Turns out that the exercises were pretty intense. I got drenched all over.   In just 20 minutes of core exercises, it seemed like I got drenched in the rain.  lol.

I love this routine. I’m definitely going to do this routine at least 5x a week for the next 30-days.  My abdomen is now at 35.5 in coming from 43 in 9 months ago.   With the 5x a week core exercises that I am now doing for the next 30-days, my goal is to shrink my abdomen down to 33 inches by April 22, 2015 and drop it further to 30 inches by May 22, 2015.

I am now 136.8 lbs coming from 143 lbs in February 17, 2015 and 180 lbs in June 2014.  With the new routines I’m doing, I’m looking forward to dropping more unwanted weight and by April 22, 2015 I shall be down to 132 lbs.   By May 2015, I shall meet my personal target of 127 lbs.

This video truly rocks.  Two repetitions of the entire 10 min video is all that I needed to drench in sweat. Here is the link: https://www.facebook.com/video.php?v=1651682521721531&set=vb.1592232187666565&type=2&theater

 

Exercise is just amazing.  Let’s get this going. 🙂