Tag Archive | diet

Why exercise is important in losing weight

Sometime ago, in June 2014, I already felt so huge, so heavy, and so unpretty (yes, my self esteem was low). I was 180 lbs  (roughly 82 kgs) for my 5 ft and 3 in frame and was feeling empty and heading nowhere. I wanted to lose weight and feel good about myself and buy clothes that I truly like. But how?

I was managing a huge team of about 200 employees that time, yes, and I enjoyed the feeling of instant gratification whenever my team and I made significant leaps in our performance. My friends and team mates were always there when I need someone to watch a movie with me or to eat unlimited garlic bread in Bigoli or to munch and dine on huge pandesals over hot chocolate and cheese spreads. I would stay long hours in the office and won’t leave unless my body is too tired for my brains to analyze performance data and layout strategies to bridge performance gaps and improve performance.

Obviously, I loved being in the office and managing people and managing performance. But my own personal life was put in a stall.

I realized that I have been working hard to improve the performance of my team but I have neglected myself. If I can analyze performance gaps, I should be able to analyze where I can start to improve my well-being. I reflected on my food habits.

Why do I eat?

  1. I eat when I’m hungry. This usually happens during lunch time and dinner time.
  2. I eat when I’m stressed. Stressors in the office and my personal life cause me to get out and de-stress. Food calms me down.
  3. I eat when I’m bored. When I’m at home and not doing anything, I go out and buy bread in the neighborhood bakery.
  4. I eat when I’m sad.  There is no better way to turn my sadness into joy but food.  haha. 🙂
  5. I eat when my friends invite me out. I don’t like saying no to my friends. I always think that people takes effort to invite someone out and it’s not very polite to say no. So I go out and eat
  6. I eat when I see new restaurants. I like the feeling of being able to try new dish from newly opened restaurants. I like the feeling of being an authority somehow of where good food is.
  7. I eat out to celebrate my team’s good performance. I would bring my team out to good restaurants to enjoy good food. It’s always fun talking with them over good food. I eat.
  8. I eat when my boss celebrates good performance. My boss usually treats us with food when good performance is reported and acknowledged. I don’t say no to good food.
  9. I eat when I go to movies. Who wants to go to movies without popcorn and soda?

See. I kept on eating. Yes. And out of the 9 reasons why I eat, hunger is only 1 of them. I was eating for enjoyment. I wasn’t eating right.  Yet I don’t want to stop eating.

I decided to enroll in a gym that same month. If I can’t stop eating, I decided that burning my fats is the best resolution to my ballooning weight.

132lbs

My pic taken 4 days ago.  I’m 132lbs here. My weight is now playing around 130-133 lbs. I’m back to exercising.

How exercise helped me eat right

A month after I started going to the gym, I noticed that I’m eating lesser portions of food than what I used to have. I also noticed that I don’t eat as often anymore.  Something changed.  My eating habits changed without me planning to. Wow!

  1. I was feeling good about myself.  I was feeling less stressed. In fact, I didn’t care about stress anymore.  I didn’t have to do stress eating.
  2. I was feeling happy all the time.  Each time I stepped on the scale and saw my weight decreased, I felt happy.   I became more determined to lose weight.  Exercise released my happy hormones.  Sadness eating was driven out.
  3. I started exercising at home too.  Now I had something to do at home.  Instead of munching cheese bread, donuts, and cheeseburgers, I donned my running shoes and walked, jogged, and ran around the neighborhood.  Sweat felt so good.  I didn’t have time to eat for boredom’s sake.
  4. I learned to say no to food outing. I saw improvements in my leg muscles. My legs were getting firm and started to show good shape. I didn’t want to interrupt the improvement I was seeing. I started to politely say no to friends who invite me to eat out.
  5. New restaurants became just a sight.  When new restaurants opened, I learned to appreciate the fact that it’s new and it offers something new.  But I learned to say no. 😉
  6. Good performance begets celebration.   When my team delivered good performance and I treated them with food.  I celebrated with them with a few bites. I wasn’t tempted to get full anymore.  I enjoyed few bites on the food that my boss would buy for us to celebrate too. The celebration is more important than the food.
  7. Movies but no popcorn.  When I watched movies, I would have my dinner first.  That way, I cut expenses from buying popcorn and soda, and cut my calorie intake too.
  8. Soda and bottles juices no more.   Exercise made me appreciate water more.  With zero calories, I indulged the refreshing taste of cold and hot water too.  I ditched soda and bottled juices. I stopped drinking calories.

Without making plans on what diet I would take, exercise helped me follow good eating habits, albeit naturally.  It started with me not feeling as hungry as before.  Then it became a choice not to be hungry.   I ate fruits, vegetables, fish, chicken, meat, and beef. I ditched the milk too, instead, I drank water and coffee.  I exercised and ate a lot while eating unprocessed food and saying no to rice.

I lost 52 lbs in 12 months.  I dropped my weight from 180 lbs to 128 lbs. And I’m loving it.

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The benefits of walking

I’m back to my walking and jogging.

I found this photo in FB and it reminded me not to stop walking.

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I am 3 lbs heavier now than my lowest weight when I was still following my sweet potato, vegetables, and fruit-based diet together with my 3x a week of walking and jogging plus gym visits.  Currently at 131 lbs, my goal is to be at 125 lbs by September 30, 2015. For my 5 ft and 3 inches frame, I just need to work out 6 lbs of unwanted weight in 3 months.  It certainly is very achievable.

In June 2014, when I started following a healthy lifestyle, I weighed 180 lbs (81.81 kg). I successfully got rid of a total of 52 lbs within 11 month. In that 11 month journey,  I made it to the 128 lbs mark. I surprised my friends, my family, my colleagues, and even my coaches in the gym.

I’ve cut my gym membership already since the month of June. The overwhelming traffic in Manila and the distance of Makati to Eastwood has prevented me from going to the gym regularly.  For the last 2 months of my membership, I was only able to go there twice. It was time to stop.

May and June proved to be difficult for me in terms of following my 3x a week of walking and jogging routine. I also started going back to eating rice. Wow. Dinorado rice is just so good. The smell of freshly cooked dinorado rice is too much of a temptation.  Working at the graveyard shift also contributed to the change of my eating habits. I’ve started eating spaghetti and fried chicken again from the house of the big fat bee. And add to that my love for the neighborhood doughnuts and cheese bread. Wow! I gained 3 lbs for the last 2 months.

It’s time to go back to good shape.  Last week I completed my 3x-a week of walking and jogging. It felt good. I went out to Pasig Mega Market and bought yellow fin tuna, maya-maya fish, apples, pears, and pineapples. I also bought vegetables in our neighborhood market.

No more junk food from the house of the big fat bee. No more rice. Ah, the smell of dinorado. 🙂  I have to say good bye to the neigborhood bakeshop’s doughnuts and cheese bread. It’s time to eat good food again. Fruits, vegetables, sweet potato, and fish.

I’m gonna make it. Onward to 125 lbs. Onward  to staying fit and healthy.

Let’s do this! 🙂

 

 

For the love of coffee

Coffee is super food packed with loads of antioxidants.  With just 2 calories per 1 mug of 8oz black coffee, I enjoy my fill of coffee everyday. I usually take 2- 3 cups of coffee in a day and no more than that.  I always follow the rule of moderation.

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Black coffee on my breakfast.

I’ve found that adding 1 teaspoon of virgin coconut oil or adding 10 g of unsalted butter on my breakfast coffee,  gives this hot drink more flavor,  pleasurable aroma, and better body. Although the fat from butter and virgin coconut oil adds more calories to my coffee, I welcome it still.  It’s because 10 g of Anchor unsalted butter only has about 74 calories  and Cadia Virgin Coconut oil has 120 calories only per 1 tbsp.  These good fat cause your body to feel full and suppress craving for food for a longer period of time.

Coffee keeps me alert and awake at work too while the good fat from butter and/or from the virgin coconut oil makes my thought process more sharp.  Whether it’s brewed or instant coffee as long as there is no added creamer or sugar in it, I dig it.

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Coffee at Krispy Kreme. And yes, I didn’t get doughnuts. 

When I go out to the mall and want to relax for a longer period, I would go to the nearest coffee shop.  I would get my brewed coffee, black, with no creamer and sugar, and just enjoy it’s full flavor and aroma.  Drinking coffee while hanging out with friends makes the coffee drinking experience more pleasurable and fun too.

Coffee drinking is a force of habit that makes me happy.

P.S.

To check out the calorie count of your food, you may visit:  https://www.myfitnesspal.com/.

Today’s dose of healthy: Fishcake and monggo bean sprout

Here is my lunch today for today’s dose of healthy. It’s fish cake, monggo bean sprout, and vinegar for dip.  Yummy!

fishcake

Monggo bean sprout is a dose of healthy.  This sauteed dish with strips of carrots and Baguio beans is nutty and crispy with loads of Vitamins B, C, and K.  Plus it’s fiber gives us the fill that we need for a very low calorie count. 1 serving of monggo bean sprout which is roughly about 1 cup has 86 calories only.  What can be more amazing than that?

Fried fish cake is another dose of healthy.  This fish cake made of tiny fish, flour, and egg only has about 121 calories for 1 serving of about 50 g.  It has good amount of protein, calcium, carbohydrates, and vitamins B2, B12, and B5.   Dip it with the pleasurably sour taste of  vinegar and that’s what I call explosive!

I finished off my lunch with 2 glasses of hot water.    For little less than 300 calories, I already had a satisfying and filling lunch.

There is no need to starve to lose weight.  All we need is to eat the right kind of food with the fiber, vitamins, mineral, protein, carbo, and good fat that we need for the right amount of calories. And get our fill with at least 2.5 L of water per day to flush out body toxins.

To check the calorie load of your food, you may use this link.  https://www.myfitnesspal.com/.

Just keep on eating. 😀

 

How my friends walked with me through my healthy weight loss journey

Today, I lost a total of 46 lbs in 9.5 months.  From 180 lbs in June 2014, I am now down to 134 lbs. Yes, I feel lighter, nimbler, more agile.

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After workout with Coach Priestess.  She led me through an intense glute-targeted workout.  It was fun.

For a long time, I was inside a 180 lbs shell.  For my 5ft and 3in frame, I was obese class 1. I was suffering with health-related illnesses. I had difficulty sleeping each night due to heartburn.  I always had daily allergic rhinitis attacks that would escalate to flu. I snored terribly loud that I would wake up hearing the sound of it.   And my woman cycle was terribly irregular, in fact at its worst, I only had 4 visits in a year.  Whoa!

A few days before my birthday, while I was having lunch with one of my friends, I read the lyrics of that song from ET.  It was the first time that I read the lyrics and I was shot into burst of tears that wouldn’t stop.  Haha.  That was a very painful song that today, I couldn’t even remember the title of the song.

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Some of my leads serenading me with the ET song back in June 2014.

But that song made me felt loved too.  The moment I came back to my workstation that night after almost 16 hours of work, some of my team leaders serenaded me with that song.  Haha. I know it was somehow a tease but it was also sincere. Though I can’t recall the title of the song, I still feel the feeling of being loved by my friends through that song.

In May 2014, during my birthday, my team leaders and cluster managers surprised me with a birthday party.  I was completely amazed by their efforts and attendance.  I felt the sincerity. I felt the tremendous amount of love.

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May 31, 2014. During my surprised birthday party with my team leaders and cluster managers. My friends. 🙂

That night, as I looked at how happy my friends were during that party and how joyful their bursts of laughter as they sang along the karaoke, I zoned out.  I heard the ET song again and I decided to start a new chapter.

My friends were very supportive of my new journey. Each time I posted in FB pictures of me sweating and all from my workout and running, they would hit like and make inspiring comments.  They would go to my workstation and give me comments of appreciation on how I looked.  Although I knew that 8 lbs of weight loss in the first month wasn’t that much,  they made me feel like I did something huge already. I was more inspired.

My friends even supported me with my new food trips.   Gone are the days when I would feast on huge serving of pasta and rice and chicken and all that I can see. Instead, I would bring them over to eat binatog and taho.  Haha.  😀

binatog

Binatog moment in Eastwood City with some of my Team Leaders and Cluster Managers.

My healthy weight loss journey was a product of 9o% perspiration and 10% inspiration.  And true enough, my friends gave me 100% inspiration.

I am happy.

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.

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. 🙂