some questions, and tips..

hi.. had an email chat with some colleagues, and I thought, to share with you all..

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Bros.. to start.. don’t do drastically.. would be difficult.. then you’ll turn-off, at the end.. failed miserably... do something you can stay for long-term.. it’s a lifestyle change really… focus on leading a healthier life (by eating healthily and do regular exercise).. the losing of weight/tummy shall come naturally…

 To stop the intake of rice just like that can be tough, and by replacing it with whole meal bread won’t help as much (if you take more than 2)– still glycemic load is way too high – need to regulate your insulin level much better.

 I suggest, to start, you still take the rice, but.. small portion. As a rule, always divide  your plate into 4 quarters – rice, veggie, chicken/fish, fruit/veggie.

No second helping pls… portion control is a must.. best if you can change the white rice into brown rice (refined into complex)..  so you shall feel full longer… it helps with that hunger pangs. Do eat 5 mini meals a day, not the typical 3 big meals (it shall rev up your metabolism – the key to weight loss!) 

Having said that - the most important is to make progress – in yr case, instead of everyday and every meal you take rice, try this - today no rice for dinner, but esok like usual, then.. slowly move into selang sehari.. today rice, tomorrow no rice, etc.. this week 5 times, next week 4 times, so on.. adding new food into your menu that is high in its nutritional value, and dropping the bad ones…  The key is progress… if you’re really serious, please have a log of what you’re eating daily (no cheating here – be honest). After a few days, you can revisit what you’ve eaten (and what you should have avoided).. then make that progress..  it’s a lifestyle change.. (share with me your log, I can assist you to improve what you’re eating).

 Also, keep note on your weight every other week (have a log also) – timbang at the same place, same time (lepas subuh before breakfast – in your birthday suit). The timbang log and the food log are the records that motivates you to improves yourself as you go along.. the challenge is all within yourself. Bak kata Sir Edmund Hillary -  "It's not the mountain we conquer but ourselves."

Don’t starve yourself. It shall slow down your metabolism – eat something every 3-4 hours (hence you keep seeing me eating fruits or nuts.. right?), and drink LOTS of plain water. 

Btw, go slow on the fruits.. too much fruits is not good also.. too high in fructose.. leads to weight gain (fructose doesn’t metabolise as efficient as glucose for energy). Need to avoid certain fruits for now.. very sweet ones like watermelon .. need to normalise your insulin level first… so it won’t hit you with that binge, that increases your appetite level.. 

Whatever it is.. the key is moderation.. and like nabi said.. stop eating before kenyang.. it’s all true.

Exercise? It’s important, but to me, you need to start by improving your eating habit first – then we talk about exercise.

Ok bros.. all the best..!! 

Ps: I use online BMI calculator to check mine.. normal bmi is between 18.5 to 24.9. But then again, sometime people can be within the ‘normal’ bmi, but other vital health signs, like the lipid profile is all borderline cases or even high-risk level.. so kena jaga la… so that you’re free from health risk (heart attack, stroke, diabetes, hypertension, etc) – the most common diseases and killer!

Eh.. panjang pulak tulis..  sorry.. a bit passionate on this subject these days.. let’s do lunch.. can talk further.

Sher Khan.

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From: DIN 

Hmm.. Ahmad is damn serious.

 Aku pun dah tak makan nasi since “that day”. Aku tak lah rasa lapar, but instead rasa energy quite low lah..

 My current status:

Weight = 73kg
Waist = 34”
BMI = 23.8

In 4 mths, to reduce to:

Weight = 65kg
Waist = 31”
BMI = 21.2

Aku rasa the most ideal BMI shd be around 20-21. Betul ka Sher?

Tqvm.

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From: AHMAD

Sher,

Rosli made a challenge to me, Din and Wan to get in better shape. Alhamdulillah, we have started our ‘diet’ Monday 2 march lepas. Anyway, need tips....

Current status: 1 March 2008
Weight : 74 kg
Waist: 34’
BMI: 26.2

Goal – in 4 months
Weight : 65 kg
Waist: 32’
BMI: 23

Anyway, aku dah stop eating rice and hopefully boleh istiqamah le.... I am supplementing it with roti wholemeal and lots of fruits.... Damn... Right now, aku rasa lapar gila!!! Ni baru 2 hari ni.... Exercise, I take 30 mins power walk after subuh.... At least 3 times a week. Okay, let me know what else I need to do....

Mmm aku rasa aku nak add to my blog ni...... Hahaha, golf blog aku pun silence aje...

Ahmad