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”

Challenges I faced in this ongoing weight loss

The popular advice from almost all fitness enthusiasts including those who managed to shed many pounds of themselves would say that the secret to losing weight is;

80% food, 20% exercise

After giving birth to my youngest, I am back at square one in the mission of losing fat. Now with 2 kids with the potential to disrupt my eating regime, I need to generate more willpower and determination to make this work. Undeniably, as a working mom I do encounter several challenges in #misiBMI25Minci.

  • I have to fight the urge of finishing my kids food. So it is either I prepare food ‘just enough’ for everybody or I force the kids to eat. Because honestly, most of the time their food is well portioned for them – they’re just being picky. Including the dad.
  • Colleagues at work. The lunches outside is to me fine because then I can pick my food. At times, I do have to refuse certain food just so I wouldn’t tip over my calorie counter. This would usually lead to the unbearable questions along the lines of, “ ohhh? you’re on a diet? ” or “oh? are you doing the keto, the intermittent fasting” . I would say a Yes, I am on a diet and suddenly you’re not invited to lunch anymore. HA HA HA HA. I guess that is kind of calorie saving if you look it in the positive aspect.
  • Having to balance your calorie intake with what the other family members are eating especially if you’re the one preparing the meal. It can be tedious having to make a few meals with different calorie requirements in each. So when it comes to this, it usually means me having to control my portion and supplement it with lots of vegetables.
  • Reminding myself to drink enough water. So, to encourage myself I would bring water bottles of different sizes to work. Maybe a 500ml, 1litre etc. It is a bit of a hassle having to carry them to work but at least I feel accomplished.
  • Making time for physical activity, exercise. I suppose this is a universal dilemma. I get fired up at work to do a workout once I am home. So far, I’ve only managed to do some swimming on the couch on my back. It is so exhausting on certain days. Hence until we get to burn the calories, we need to be selective in our calories intake.
  • Having to give up instant coffee and hot chocolate. I have totally omitted Aik Cheong hot choc from my daily night time routine. I have yet to find a good substitute hence it is only water for now or green/camomile tea. I am also trying to ditch instant coffee. So far, I have managed to cut it down to only 3 x/week instead of having it every morning. I have also restrained myself from getting Avocado Dream from Juicee. I feel rugi taking liquid calories for now. Plus, it’s not the time to do cheat day yet. huhuhu.. I miss them a lot. Like a LOT!

My Upin Ipin fun run just got cancelled. I will need to find a new short term goal for this purpose. Maybe a night run. gosh.

The family is going for a holiday soon. I am anticipating some difficulties whilst we are there in terms of food choices and physical activity. At the same time, I also do not want to become that sucker who is not eating because she is on a diet. *roll eyes*. I have bought a ‘convenient pack’ of bottled water in preparation cause you know how hotels only give you like 2 mineral water bottles per day. I am thinking of packing some healthy snacks too, just in case. I am contemplating to bring my workout shoes. hmmm..

Any tips people?

On a side note, its a Palindrome Day today. 9102019-which of you read it in reverse, it will still be 9102019. I discovered that on FB.