Tag Archive | happy

3 Food I always eat to lose weight

Over the course of 9.5 months, I lost about 46 lbs.  From 180 lbs in June 2014, I am now down to 134 lbs.

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This is my photo today, taken at the office.

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This was me sometime in March 2014.

Weight loss or weight gain is governed by the calories we take in.  Calories is the measurement of the energy that our body needs to function.  Calories that are not burnt are stored as fat. Thus if we take more calorie than what our body needs, we gain weight.  The opposite of course is true, thus it is important to eat food with low calorie content.

Walking, jogging, running, going to the gym, and eating real food helped me in my journey. Exercise burns calories faster than when I am sedentary.  I didn’t starve myself. I just kept on eating real food.

Here is a list of 3 of my favorite food that helped me with my healthy weight loss journey.

1.  Sweet Potato.   This high fiber, low calorie root crop is packed with nutrients.  It is an excellent source of Vitamin C, B6, manganese, potassium, B1, and B12. A regular spud contains about 400% of my Vitamin A needs for the day.  Vitamin A is an excellent antioxidant and is good in the prevention of different types of cancer.  This excellent staple has 90 calories only for every 100 g.

2.  Chinese Cabbage.   This green leafy vegetable is called pechay in the Philippines.   1 cup of sauteed pechay has 50 calories only.   This vegetable is also labeled as negative calorie food as it takes our body more calories to burn pechay than the calorie that pechay has.  This vegetable is also a good source of calcium, phosphorous, potassium, and Vitamin A.

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My lunch today, fried chicken with vinegar dip and pechay greens. 

3.  Chicken.  This white meat is good source of protein.  Protein is important in building and repairing muscles.  Chicken is also a good source of Vitamin B6, Phosphorus and Copper, Thiamin, Niacin and Vitamin B12.  My favorite fried chicken part is the thigh and it has 158 calories only.  Definitely a calorie bargain for such a tasteful meat.

These 3 food type definitely helped me with my healthy weight loss journey.

Just keep on eating. 🙂

 

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Today’s dose of healthy: Shopping

I’m happy I’m back working at the 6788 Ayala Avenue in Makati City. It’s been a month and 2 weeks that I came back in this building.  It’s always exciting each day. I’m loving it.

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A little photo op on my break at work, yesterday. 

Today I decided to unwind and do some shopping after another productive day at work. Thanks to my boss who dropped me at the mall.   I got to save time from waiting for a cab and I got to have another productive conversation with him during the ride.  I hit two birds with one stone.  Excellent!

Shopping is today’s dose of healthy. 

1)  Bought a pair of earrings.  I love buying earrings every month.  It’s a dose of wellness for me. And I love it even better because today, I bought a blue one. Blue is my favorite color.

2)  Bought a sofa bed and a coffee table.  I’m replacing my sala with a new one now.  It’s perfect as  I do like taking naps in my sala but my current set is a little small for me.  The one I bought now is just right for my naps and for my book reading.

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My sofa bed and coffee table I bought today. 

 

3) Bought a set of bed sheet, a blanket, and pillow cases.   I’ve changed my bed cover and cleaned up my room.  I’m feeling comfortable.

 

It’s always good to unwind after a day’s work.  I’m happy.

 

 

 

 

 

How I lost 42 lbs in 9 months

From 180 lbs in June 2014, I am now down to 138 lbs.  I am now 3 lbs lower than the highest end of the spectrum of the healthy weight range for my 5 ft and 3 in frame.

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My eating habit is a huge factor of my growing to 81.82 kgs in June 2014.  Now, that I follow a healthy lifestyle,  I now weigh, 62.7 kgs. That’s a healthy weight loss of 19 kgs in 9 months. 

 

For a long time, I was one of those who struggled to win the battle of the bulge. Ha ha.  The Tokyo Bubble Tea beat me.  I was a regular customer in Tokyo Bubble Tea for their variety of milk shakes. My favorite was Double Chocolate Milkshake with tapioca pearls.  Ah! That sweet cooling sensation of the crushed ice, sugar, milk, and chocolates would always persuade me to eat more.

In June 2014, when I hit 180 lbs, I decided to change my lifestyle.  I started going to the gym at least 3x a week for 30-min total body workout sessions. Then I started to change my eating habits.

Oh yes. There is no shortcut in losing weight the healthy way.  After all, I accumulated those fats through several years of sedentary and full of sweets kind of lifestyle.

I learned that our body accumulates or lose fats based on the amount of calories we take.   Calories is the measurement of the energy needed by our body to keep us going.  Every calorie that the body cannot consume for the day are stored as fats. Whoa! It’s that simple, right?

Yes it is. There is no need to be taking diet pills, diet plum, diet tea, and diet whatever.

In my new healthy lifestyle, I simply followed the following principles:

1.  Eat only real food.  Processed food are junk food.  Processed food typically triples the amount of calories in your food.  Instead of eating a pack of crackers which typically has 3 pcs on it at 150 calories, eat 1 pc of cavendish banana instead. It’s delicious, more filling, and contains only about 60 calories.  You can even eat 2 pcs of cavendish bananas and still you have taken 30 calories less than 3 pieces of crackers.   You take in more food for less calories! Brilliant, right?

2.  Do not starve.  Starving will cause you to binge. And when you binge, you take in more food to satisfy your hunger and almost triples the amount of calories you should have gotten when you eat on time.   Schedule your eating on a regular basis.   I eat 6x a day.  But I eat only real food.

3.  Exercise.  This will make your body burn more calories faster.  The faster your body burns your calories, the faster your body shed off unwanted weight.

4.  Drink at least 2 L of water per day.  I drink only water.  Water is filling, healthy, and has zero calories. Compare that with a 500 ml of ice tea which has about 180 – 200 calories.   Or compare that with a 12 oz of Coke at 360 calories.  Remember that it’s the unused calories that are turned into fats.   I always keep my calorie intake for the day on average of 1300 calories only. That’s all that a typical adult woman’s body needs.  I would rather give my body calories from healthy food instead of the empty calories from junk food.   Plus, as an extra benefit, water flushes away body toxin.  And the more water you take, the more body toxins are flushed out.  The results:  healthier and glowing skin. 🙂

4.  Think happy thoughts.   Happy thoughts releases happy hormones.  Happy hormones makes you feel good about yourself and will keep you away from junk food.  Happy hormones makes your body burn more calories too.  Smile the stress away.  Do not entertain stress. Instead, keep yourself  busy with being happy.

 

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Here I am, happy with my boss and friend and her son.  I had lunch with them in The Wholesome Table, a restaurant who serves only organic food. 

 

By April 17, 2015  I will be down to 133 lbs.  By May 2015, my weight will go down further to 128 lbs.  My goal is to maintain my weight at 125 lbs – 127 lbs.  I’m certainly on track to achieving this goal on June 2015.

One year after I started my healthy weight loss journey, I will finally achieve my goal.

I am satisfied. I am happy.   🙂

 

 

 

How to lose 10 lbs in 30 days the healthy way

There are so many diet products out there promising huge amount of weight loss in 30 days and even in a week.   Some products even promise a weight loss of 30 lbs in 30 days. Whoa! That’s practically 1 lb of weight gone per day.  That doesn’t sound healthy. And anything unhealthy will come crashing on you and the side effects are not what you would like to have.   🙂

1 – 2 lbs of weight loss per week is healthy.   If you follow this course, your weight loss is not going to rebound on  you.  In fact, you will be accustomed to a new healthy lifestyle that you will continue lose unnecessary weight month-on-month until you get to your healthy weight range.  I certainly followed this route and in a matter of 9 months, I lost a total of 41 lbs.  I was 180 lbs in June 2014, I am now down to 139 lbs.   I feel lighter, nimbler, and healthier.

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This is a photo of my “twin” in May 2014.  She already lost 3 lbs in 6 days since she started her Healthy Weight Loss Journey.

I have 2 joiners in my program.  I am now the personal weight loss coach of my “twin” from the Philippines who started her journey with me 6 days ago.  From 205 lbs when she started her healthy weight loss journey,  she is now 202 lbs.  She lost 3 lbs in 6 days without having to starve, no skipping of meals, no taking of diet products whatever.  All she did was to eat right, sleep right, drink lots of water, and to connect with me everyday. She didn’t even have to exercise!   Ha ha ha.

Today, I have a new joinee.  A 260 lbs 5 ft 9 in tech guy from the USA who has been battling the battle of the bulge for a long time.  He committed to his healthy weight loss journey with me. I am happy to help him through this. His doctor told him he has to be at 185 lbs to 195 lbs to be at his healthy weight range.  He wants to cut his unnecessary weight and live healthy.

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This is a picture of my friend Tony, from the USA taken last December 2014.  He is committed to start cutting weight without starving and without taking any diet whatever. 🙂  

I am glad that they made their decision to live healthy.  I am glad I can be of help in their healthy weight loss journey.

Their first month of losing weight will of course be the fastest weight loss they will experience.  This if they go through the journey right.

Oh yes, you too can lose up to 3 lbs in the first week and it is still healthy.  On the 30th day, you would become 10 lbs lighter.

Time doesn’t stop and so should we.

Stay healthy. Stay happy. 🙂

Fitspiration

I feel awesome today.

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The photo I posted on my personal FB page the other day got almost 200 FB likes. Some of those who liked the photo commented that my story inspired them. Some asked me what I did to change from 180 lbs to 139 lbs.  Some even asked me what food I eat. And some speculated I skipped meals.  Lol.

I did not always look fit until I decided to make a lifestyle shift.

This was me and a friend back in May 2013.  We attended a party sponsored by the company we worked for.  We call ourselves “twins” as our body figure and weight were practically the same.

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We attended the same party in May 2014 and both of us grew even bigger.  may2014

In the first week of June 2014, we both decided to get our weights measured. At 5 ft and 3 in, I weighed 180 lbs. I was sure surprised.

I always had nightly acid re-flux disturbing my sleep.  My woman cycle was uber irregular, even having 4 cycles in a year only.  I was brought to the hospital for that.   I always had allergic rhinitis attacks almost every morning when I wake up and oftentimes, the attacks would escalate to flu. I also used to snore really loud and bad. I would always wake up in the middle of the sleep because I hear myself snore. Ha ha ha.

Back in 2012 I enrolled in Fitness First, one of  the most-sought after gyms in our country.   Perhaps because the fee was too expensive if I would hire a personal trainer and I felt so alone working out with no directions, it didn’t work out well for me.

The best benefit I had in that short stint perhaps was that I got some photo ops with local celebrities who works out in the same gym too.  It was always fun posing with them and posting the photos on my FB page. 🙂

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This is me in 2012 with Jericho Rosales, a local celebrity.

One week after the weigh in I had with my friend, I decided to address my health and start a change in my lifestyle.   I enrolled in a gym for women and everything went into  the course I wanted to happen.

I lost an average of 5 lbs per month without having to starve or skip any meal. By May 2015, I can see myself being at 127 – 130 lbs.  I didn’t need to take diet pills or diet drinks or diet whatever.   I knew, taking the shortcut will not work in the long run.

Based on the healthy BMI weight range, my weight is already normal.  I am already in fact reaping the benefit of being healthy. I never had any acid reflux for almost a year now, my allergic rhinitis is pretty much a thing of the past, and my woman cycle is now monthly and regular. I no longer hear myself snoring and I get to sleep peacefully.  My friends and colleagues even commented that my skin has become smoother with a healthy glow.

I am happy with the results of my lifestyle change.

Everyone who wants to lose weight the healthy way can totally do the same.  My method is simple: Eat right, eat real food, drink lots of water, sleep well, and exercise.

Let us live healthy. 😉