Tag Archive | healthy diet

From Fat to Fab: How I lost 25 kgs fast

The image of my obese and sickly 81.81kg-self back in June 2014 is still on my head. It’s still vivid.

It used to make me so awkward and lowered my self-esteem. I always wanted to lose those unnecessary fat, fast.

meandmyfriendsapril2014

Me in April 2014 with my favorite Aeropostale shirt.

It was impossible to fit in the clothes that I want.   I wanted to look fab too but I couldn’t. I always had to settle with what fits instead.  I would end up buying slacks and blouses that I would outgrow in just a few months. Heck! In my peak, my clothes sizes were 3xl and 4L. Wearing those clothes made me look older than my age.

It was also a pain riding in the FX, a transportation in the Philippines where a 3-seat row is packed with 4 people. And those FX seatmates would look at me as if I caused everyone to be packed too tight causing their discomfort!

“Common, I paid for this seat too. Stare at the driver for packing all 4 of us here. Don’t look at me.” I always wished I could give them a little sarcasm. “Hello, were you not taught that it’s really rude to stare?”

meinbgc

My photo of me taken 4 days ago during our Sunday night hangout with friends.

It’s all a thing in the past now. I have successfully achieved my goal of shedding off 25kg of unnecessary fat. From an 81.81kg awkward and obese woman, I am now 56.6kg.  And my clothes size is no longer 3xl. It is now size small.

And yes, I’m more confident with myself now too. And happier.

Of course some of my friends and acquaintances would ask me what pills I took or if I took some special diet drinks and teas.  No way! I didn’t do that and I don’t plan to do that either. And so when I told them what I did, they are all too surprised.

Here are 4 tricks which I did to lose 25 kg of unnecessary weight and prevent them from coming back

1. Drink lots of cold water.  Yes. And I mean cold water not hot or lukewarm water.  It takes 9.5 calories more to burn cold water than its counterpart at room temperature. It’s a trick to make our body burn more calories for us even if all we did is just drink water.

I drink at least a glass of cold water in the morning right after I wake up. It’s refreshing and makes me feeling full. Aside from that, it hydrates and flushes toxins out of my body. All throughout the day I drink at least 6 glasses (about 1.4 L) of cold water.

2) Drink a cup of Zero sugar coffee with unsalted butter every morning.  I put 10 g of unsalted butter to my customary cup of morning coffee. Although I am not obsessed with what brand of butter that is, I have been loyal to Anchor Butter, a brand that comes from New Zealand because their cows are grass-fed. Haha. I support organic products too.

For only 72 calories all in my cup of coffee and thanks to the good fat in the butter,  I enjoy full-bodied coffee which makes me feel full for about 5 hours. Yes, with a cup of this mix, and at least I can last the whole of my morning without any cravings for other food. And I don’t feel hungry either.

But because I am a proponent of no skipping breakfast, I always have at most 4 pieces of 20-g pan de sal too. Or I would have a piece of apple or a small solo-sized pineapple for breakfast.

3. Eat veggies and meat for lunch.  The macronutrients – protein, carbohydrates, and fat –  are necessary for our body to carry its normal functions. Aside from their major functions, they are also needed for our body to absorb and use certain vitamins and minerals. That said, my lunch will always have vegetables and meat, poultry, or fish. And of course, I drink at least a glass of cold water with it too.

veggies

My typical lunch. It always has mixed vegies and I pair it with either meat, poultry, or fish.

4. Eat lots of fresh fruits.  My favorites are pineapples, apples, banana, pears, and watermelon. They are a regular in my fridge and on my table. These fruits are high in fiber and low in calories. A cup (165 g) of chunk fresh pineapple for example only have 82 calories. And 1 large apple of about 223 g only has 116 calories.

You can eat until you are full without to worry about packing too much calories. And to top that, you would notice your skin will acquire a different kind of beautiful glow.

The results

Of course I did not lose all 25 kgs in a matter of 10 days.  I had to do it the right and healthy way. I lost about 6 – 9 lbs of weight each month in the first few months then it stabilized at around 5 lbs every month. I made it to 128 lbs in April 2015 coming from 180 lbs in June 2014. That’s 11 months from when I started my healthy weight loss journey.

You can make it too. Remember: Obesity is not a life sentence.

Being fit and fab is totally in your hands!

 

Advertisements

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 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 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.

may2014

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.

tony

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.

meintheoffice

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.

twin

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. 🙂

echo

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. 😉