Tag Archive | lose weight fast

How fat makes you lose weight fast

You heard it. Time and time again you hear weight loss preachers tell you to remove fat from your diet. Fat makes you fat, so they say.

Time to bust the myth!

From being obese class 1 at 180 lbs packed in my 5 ft and 3in frame, I successfully trimmed down to 127 lbs. I lost all the 52 lbs of unhealthy fat in 11 months!

The 38.5 in waistline is gone. The 43 in abdomen is gone. From size 3xl I can now wear size small clothes again. Sweet!

Fat in fact makes you lose weight. And I am a result of that myth getting busted. Let me share to you 3 reasons why fat makes you lose weight. And yes, fat makes you lose weight the healthy way.

1 – Fat makes you want to eat less

The biggest chunk of nutrients that from the food we eat come from the macronutrients – carbohydrates, proteins, and fat. Of these macronutrients, fat contains the highest amount of energy. Fat contains 9 calories of energy per gram while carbohydrates and proteins only contain 4 calories.

This high-energy fat takes the longest time to digest compared to the other macronutrients. It stays longer in your body making you feel full longer.

 

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Healthy fat leaves you feeling satiated and full. When this happens, your brain tells your appetite hormones to back off.

When I started putting 10 g of unsalted Anchor Butter on my cup of morning coffee, the portions of my breakfast have cut down.  My cravings for eating snacks in between meals have stopped too. Effortlessly.

2 – Fat gives you more energy to burn more calories

Did you know that the subcutaneous fat, the fat stored around your belly, butt, and thighs, needs dietary fat to be burned efficiently?  The dietary fat do this by activating the PPAR-alpha and the path-burning mechanisms through the liver. When you eat the right type and amount of fat, you are in fact helping your body shape your waistline!

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Image Source: http://www.health.com/health/gallery/0,,20477647,00.html

Dietary fat is a wonder. It gives you more energy to move your body and burn more calories. In fact, it makes your body burn fat faster than the other macro-nutrients can do. With more energy to burn while feeling full longer, you can go on with your day much longer without to fight off unnecessary urge to keep on eating.

3 – Eating fat makes you happy

Our brains are wired to detect the taste and feel of dietary fat. So when we are eating low-fat food, it does not give us the same satiety as when we eat fat. But when we eat the right amount of fat, our brain activates the serotonin hormones boosting our happy mood.

Food which satiates us triggers happy hormones. Even better, when we are in our best mood, we don’t feel the urge to eat. And binge-eating is prevented.

 

If you want to know more what type of fat you should eat to keep the flab away from your belly, visit me here: The Asian Diet Secret.

The Asian Diet Secret is the 67 page e-book I wrote to chronicle what I did to transform myself from one who suffered the brunt of obesity to one who is now living in a healthy life in my healthier 127-lbs self.

  • No starving
  • No pills
  • No supplements
  • No excessive sweaty exercise
  • No fat-burners
  • YES! You can still eat the food you love!

The Asian Diet Secret could be the best gift you could give yourself for your healthy weight loss journey.

My publisher agreed to give you a risk-free 60 day guarantee. Try it and see for yourself.

Ciao!

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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.

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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?”

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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.

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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!

 

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. 🙂

 

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.

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. 🙂

 

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.

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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.

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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 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.   🙂