Tag Archive | healthy lifestyle

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!

 

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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.

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! 🙂

 

 

Woman on top: My 52-lbs healthy weight loss in 11 months

I did it again.  From 180 lbs in June 2014, I shed off a total of 52 lbs as of April 21, 2015.  I am now down to 128 lbs. I feel lighter, nimbler, happier. I also got the #1 spot in the Women on top board of Curves Eastwood for April 2015.  Curves Eastwood is the all-women gym that I go to since I started to love myself in June 2014.

women on top

Gone are the days of daily allergic rhinitis that almost always escalated to flu. Gone are the days of daily heartburn.  Gone are the days of daily depression and eating unhealthy food as my coping mechanism of the depression that was eating me. It’s amazing, how a decision of taking care of myself changed my life.

It’s amazing how the decision to love myself and to make happiness a daily habit totally overhauled everything in me.   I have become a new person. One who is happier and full of life. I didn’t just lose weight. I don’t just feel good. I am healthy. I feel excellent.

Healthy living is now my way of life.

I am happy.

I officially lost 43 lbs in 9 months

It’s official. I just had my 9th official weigh in at the gym today.  I lost a total of 43 lbs in 9 months! Yes, I am now down to 136.80 lbs.  Even my bust has gone down to 38 in coming from 44.75 in back in June 2014. Lol.

measuremetn

This is my official report.  I lost almost 20 kg of unwanted weight in my 9 months of membership in Curves.

Back in June 2014, my 5 ft 3 in frame peaked at 180 lbs.  At obese class 1, I always had allergic rhinitis attack every morning.  I had nightly acid re-flux. It was always difficult sleeping, what with the acid racing to my throat while lying down.  I also  snored really loud and I even wake up in the middle of my sleep only because I hear myself snore. Whoa!  It was time to make a change.

cuveseast

This was me on my first visit in the gym. I just had my site tour and finished my gym consultation. I was excited to start a new journey.

Now that I follow a healthy lifestyle, gone are the daily allergic rhinitis attacks.  Gone are the heartburn.  Gone are the silly snores that used to wake me up in the middle of the night. 😀

I feel lighter now. I feel nimbler. And I feel stronger too.

curves

This is me this afternoon after my workout.  I took a pose with the gym coach Cha and Zumba Zin coach Liezel.

Yes, there are a lot of products out there that promise to cut your weight loss journey really really short. But it’s not sustainable.  I took the healthy living route. And on average I lost 5 lbs of unwanted weight every month.  And I didn’t experience the weight gain rebound.  🙂

I am glad I stepped foot at Curves Eastwood back in June 2014.  That decision to start a 3x a week 30-minute total body workout sessions in the training circuit totally changed my life.   The gym coaches are always encouraging.  They always have a ready smile on their faces too.   There is never a dull moment each time I visit the gym for my workout.

I used to eat practically all kinds of processed food my sweet tooth and salty taste can munch on.  Chippy and Tortillos were my favorite snacks. Cheese and all kinds of cheese were my favorite bread pair. Ham, hotdog, bacon, maling, spam, beef loaf, corned beef, sausages, canned tuna, — these used to be part of my meals.  I used to stack a pitcher of iced tea in my refrigerator too every time and I don’t finish a meal without iced tea. I thought iced tea makes the body metabolism fast. It turned out that I was just drinking calories.  Lol.

curvesstreng

Me, together with  Zumba Zin coach Liezel and the owner of Curves Eastwood,  Ms. Jackie Peredo.

I am always grateful with that conversation I had with coach Cindy in the gym.  She totally explained to me in a matter of 15-min chitchat how calories work. Haha.

The workout sessions didn’t just help me tone my muscles. It also helped me with my decision to totally overhaul my eating habits.   That conversation caused me to become a major advocate of eating real food only.  And real food together with at least 2.5 L of water a day truly cleansed and detoxified my body.

Curves Eastwood is always going to be a part of me.  It’s already — Family. 🙂

 

 

How my twin lost 5 lbs in 9 days

My “twin” is on a roll.   From 205 lbs back in March 9, 2015 she is now down to 200 lbs.  9 days after she started and committed to pursue her healthy weight loss journey,  my twin already lost 5 lbs.  She lost 5 lbs without starving and without skipping meals.  Ha ha. 😀

Her determination  to live a healthy lifestyle is amazing. It is fantastic.

205

Here she was at 205 lbs.

twin

Here she is now at 200 lbs.

Her story is the same as that of most of us.  She was slim and sexy years before until she started working.  A smart and workaholic manager, she would spend long hours in the office and wouldn’t exercise.  She was also a stress eater.  When work stress happened, she would eat  anything she liked with gusto no matter if the food is unhealthy.

In June 2014, she weighed 190 lbs. She grew even bigger in 2 months later to 200 lbs.  She decided to enroll in the gym I was enrolled to.  She started strong, however, work priorities consumed her time causing her to miss her gym sessions.  Ultimately, she stopped.

Seven months from the time she enrolled in the gym, her weight registered a whopping 205 lbs!  It was time to make a lifestyle change.

Eleven days ago, our catch up in Eastwood City turned into a weight loss conversation.  She saw that I transformed from 180 lbs in June 2014 to 139 lbs 9 months later.  She eagerly listened to my story.

That same day, I gave her a short session on understanding calories of the food she eats.  I also encouraged her to start a healthy weight loss journey with me which includes eating real food only and drinking only water at least 2 L per day.  I also showed her the calorie labels of the food she was used to buying in the groceries.  “Kambal, you inspired me.  I will go through this healthy weight loss journey!” she declared.

It was obviously the conversation that changed her lifestyle.  Now she eats only real food.  And she exercises by walking for 30 minutes at least 3x a week.  I told her she would lose 10 lbs in her first month of healthy weight loss journey so long as she continues to follow the healthy weight loss tips I am giving her.

9 days after the first day of her healthy weight loss journey, she already shed off 5 lbs! She is definitely on track to losing 10 lbs of unwanted weight by April 9, 2015.  Amazing  how discipline and determination can truly transform a person!

I am delighted.  I am happy.