Exchange and substitution

Heyya.. I am still in the BLS2020 programme. The 6 month agonizing but hopefully fruitful journey to lose weight.

I knew a nutritionist. My sister that is but she has forgotten almost everything she learnt during her undergraduate years because she is not practising. She is now a teacher by profession. Ha ha.

Fortunately, the internet especially my fav go to for infographics, Instagram has a lot of things I need to know about diet, exercise, weight loss. I just need to choose my hashtags properly and double check to see if the ones dispensing advice are certified trainers/nutritionists. Yup, not doctors cause the advice is superficial and very textbook. I know because I’m one. I did not even know that there’s a thing called a Food pyramid for vegans!

credit to original IG account the.rich.fam

Recently I’m learning more about food exchange and substitution. Like, if I don’t want to use sugar in my drinks – what can I safely replace it with. Or if I want a recipe for low calorie choc chip cookies – what would be the secret ingredients.

part of my food diary pictures. Trying calorie deficit but I think I am on a plateau

When it comes to exchange, it’ll be like ‘if I drink this bubble tea now, my calorie bank would shrink. Am I willing to sacrifice my fist of rice and palm of broccoli for this?” – on most days, I am proud to say I am able to walk away from those hip drinks. But I do have my bad days. Especially when my nephews and nieces come by to the house!

It is also interesting to note that food products marketed as healthy may not be as healthy you would think it is. I learn to read the labels. Still making mistakes but sis cuba.. lol. Take this for instance, a tablespoon (15g) of this St Dalfour marmalade is only 47kcal whilst a tbs of this healthy spread ranges from 84 to 96kcal.

We have 4 months to go. Indeed, I feel lighter although the scales are not showing it. I am drinking more water. I am more selective with my choices of snacks and timing of meals. I am lifting weights. My husband has this multi function home gym fitness station which has been redundant for quite a while. I have painstakingly moved it to my personal craft room for my own use. I hope to see results at the end of this 4 months.

I plan to practice belly dancing at home and just wiggle for cardio purposes since being on a treadmill can be boring. who knows I can get a figure like Shakira. HA HA HA HA.

I am still optimistic of what I hope to achieve out of this 6 months of restrain and pushing myself. This is because as one successful weight loss instagrammer puts it,

“I hate having to omit myself out of pictures which marks milestones and memorable moments in my life. I am tired of removing myself from my own life story”

Weight loss – hoping to create my own success story

To me, Korean food is palatable. If only they could serve it less spicy for this Sarawakian. ha ha. I wonder if it’s because of the diet that makes most of them looked less than overweight, never mind obese. I can certainly vouch that their water-drinking habits do give them good hydrated skin!

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I started my weight loss journey sometime in November last year. My aim was to shed a few kilos so I wouldn’t have to buy bigger clothes and also gain the stamina to endure the hectic hours working in the Emergency Unit. My motivation was further fueled by the need to be at an acceptable baseline pre-pregnancy weight prior to conceiving again when the time comes. This further hinders the risk of being diabetic or hypertensive during pregnancy.

However, just like our menstrual cycle.. I had the perks and troughs throughout my journey. Sometimes I get so high in working out that I’ll do it more than 3 times a week. At times, when my oncall schedule or work commitments start to disrupt the routine, I would go back being a couch potato for another week.

Hence, Consistency was never Constant in my weight loss dictionary – but Motivation and Persistence was always there.

Despite a few stumbles and shortcomings, I was keen to continue with my mini war. In fact, I’m still on it. A staff once asked how much I was losing in a week,

I replied contently, ” about 0.5 kg at least – sometimes none at all if I’m not doing it right”
She wasn’t impressed. She said “oh.. that’s not much”

I should be angry and upset that she couldn’t see the struggle I faced to lose that 0.5 kg but I choose not to. I knew I was on the right track. After all, I am seeing results within these 9 months with the hiccoughs and all. I am always checking into KevinZahri’s website to find new weight loss inspiration. If  you were to read the success stories on the site, you would have realized that the weight loss did not happen in a month or few weeks – some took over a year but look at the tremendous change. Aren’t they inspiring?

I am more cautious of what I eat. I also try to squeeze in more minutes on my treadmill and bicycle. I still have a few more kilos to go but looking back, knowing that I have taken the first step to try was good enough. I want to make my own success story.

Fasting : Sunat & 5:2 diet

 

Interesting how the 5:2 diet concept is similar to the sunat fasting practice observed among Muslims.

The 5:2 diet, also written as 5/2 diet, is a fad diet which involves severe calorie restriction for two non-consecutive days a week and normal eating the other five days, which originated and became popular in the UK, and spread in Europe and to the USA. It is a form of intermittent fasting. The diet is claimed to promote weight loss and to have several beneficial effects on health. According to the UK National Health Service there is limited evidence on the safety and effectiveness of the diet; they advise people considering it to consult their doctor.
The diet became popular in the UK after the BBC2 television Horizon documentary Eat, Fast and Live Longer was broadcast on 6 August 2012.
The diet specifies a low calorie consumption (sometimes described as “fasting”) for two days a week, which should not be consecutive, but allows normal eating for the other five days. Men may eat 600 calories on fasting days, and women 500. A typical fasting day may include a breakfast of 300 calories, such as two scrambled eggs with ham, water, green tea, or black coffee, and a lunch or dinner of grilled fish or meat with vegetables, amounting to 300 calories. The daily 500 or 600 calorie limit requires small portions.
[resource: QuickWiki]

 

The sunat fasting is usually done on a Monday and Thursdays. It is not compulsary as such practiced in Ramadhan but those who does it will be rewarded handsomely in terms of Pahala.

 

Its 54.9 kg people

“I’m lucky. Sometimes I even forget I’m pregnant. And then, boom! I get a kick in the stomach!”
Heidi Klum

I am now at 54.9 kg. A weight loss I consider acceptable especially when you are on diet alone. And this is 2 months post-baby. I was at a whooping 63kg when I gave birth to Baby Zeeq and that was a massive rise from my meagre 47kg pre-pregnancy. Hopefully, with work starting next month, Id be able to shed off more fat off this frame.

Despite the better numbers on the scale, I still feel heavy and am still having difficulties to rise from the chair or floor. Its like having an osteoporotic body just waiting to crumble into pieces of bone graft. Perhaps the hormone relaxin is still taking its time to fully circulate away from the system and is playing hide and seek on my joints. Ive been told that it can take up to 5 -6 months to be back in shape. Yah, unless you’re a celebrity because if thats the case, then you’d have a flat ab in less than  a month!!

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Two of my closest friends are becoming mommies this year. I wonder how much they’ll gain till their little babies come out. Hehehe..