Tips on losing weight Part 2 – How to eat and still lose weight?

Those who have been following me on myΒ Facebook pageΒ would know that I have been trying hard to eat healthily only because…

YOU ARE WHAT YOU EAT

Here are some of the food that I’ve been having…

You will see that they are very easy to prepare or sometimes, require no effort and time at all… Unless you’re saying that opening the fridge door, washing the fruits and opening cans/packets is a tedious job…

And only because, yours truly has absolutely close to zero culinary skills and knowledge!

*embarrassed*

But but but, I will make an effort to brush up my non-existent culinary skills… so gimme a chance lah, heh.

Heh, so anyway here are some snap shots of what I’ve been eating recently…

Kellogg’s Mueslix!!!

This is my new found healthy food πŸ™‚

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The thing about cereals is that you have substitute your meals with them or just snack on them. Very convenient yet healthy too πŸ™‚

For this ‘dry’ version, I added plain low-fat yoghurt with blueberries!

It’s time to stock up on those berries – blueberries, strawberries, raspberries….

Read here to find out why berries are good for you!

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Then here comes the ‘wet’ version, wet sounds wrong but I can’t technically call it ‘soup’ version like mee pok dry and mee pok soup right?

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And when I have mixed veg rice…without the rice. Ahem. You can actually substitute plain white rice with other healthier carbs such as brown rice (if possible but dont think its possible when you’re eating out and brown rice tastes yucky!) or bananas (high carb but at least it’s healthier than plain white rice).

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And then I went to get these health food after my evening run.

Nuts are fattening yes but I plain to add them into salads…So give and take πŸ™‚

Multi-grain bread with loads of wholesome grains and low GI simply stands for lowΒ GlycemicΒ index. Low GI actually helps you to feel fuller for a longer time, so as to prevent you from snacking on other food again. Read here to find out more on the benefits on consuming low GI food! πŸ™‚

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One of my DIY salads…

I prefer to DIY my own salad because, firstly you get to customise it to suit your own preference (there are some veggies which I don’t take such as capsicums, celery, pickles, cucumbers…) Β and they cost so much cheaper than cafes and restaurants! In addition, you can opt for a healthier dressing such as lemon juice, vinegar or even olive oil! And of course lastly, you’ll feel a sense of satisfaction after preparing your own food πŸ™‚

Ingredients used :

  1. Iceberg lettuce
  2. Tomatoes
  3. Picnic ham
  4. Raisins
  5. Low-fat cheese

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And another one of my own salads…

Ingredients used :

  • Iceberg lettuce
  • Boiled broccoli
  • Hard-boiled eggs
  • Tomatoes
  • Tuna mayo (supposed to use tuna chunks instead but silly me opened the wrong can tin)

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Was pressed for time so I’d used a the multi-grain bread, the remaining tuna mayo and tomatoes!

 

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One of the pre-made salad I got off-shelf from Cold Storage…doesnt really taste that good because of the lack of dressing…and am not a fan of carrots, which were quite hard.

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And in the pre-made pack, it contains wild roquette too, which is quite bitter compared to other veggies but here’s why you should try them out!

You may consider reducing its bitterness using those dressings I’ve mentioned above.

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I bought 2 packets so I had to finish up the other one before it expires.

Decided to improvise for better taste so I’d added raisins and tuna chunks! These tuna chunks came in olive oil so I just added a little into the salad as its dressing! How convenient right? πŸ™‚

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And besides veggie salads, you can have fruits salad too.

I think it should be alright to add fruits and veggies together as a mixed salad… πŸ™‚

 

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Of course, if you’ve read my previous post on tips on losing weight, you would know that in order to lose weight, you’ve to reduce your calorie intake and increase your calorie output….by exercising!

So you need to starve yourself, just reduce the serving portion or choose healthier alternatives that contain less carbs, sugar, fats!

Exercising regularly perhaps twice to thrice a week would expedite your weight loss target too! I’m still kinda lacking in this because weekdays are a little tough to have my evening run… Remember to do your cardio AND strength training to tone up those flabs πŸ™‚

Hope this helps you in staying healthy and/or losing weight!

Remember that the saying “NO PAIN NO GAIN” is really true! πŸ˜€

Tips on losing weight Part 1

I have had like gazillion people telling me how skinny I am right now… From people who sees me almost everyday, like from my colleagues, my bf, my mom…and then I’ll have others like my friends, my hairstylist (Charles from Headlines Hairdressing), my bf’s grandma and uncle…

And many others who assure me again and again or chided me saying that I’m mad whenever I say I’m on a diet.

I guess once you’ve started, it’s difficult to stop especially when you’ve seen results (and receive compliments or rather purely remarks that you’ve lost weight) and this just gets you even more motivated.

Honestly, I’m getting a little annoyed because I’ve been receiving the same remarks on being skinny/lost weight too often recently. Especially when they comment how skinny/sunken/sharp my face is, I mean my face shape is like that and I hate it. And I know that my face fats would be the first to go and show once I lose weight. Followed by my tummy area and my arms and thighs would be the last.

Everyone has their own set of differences. Some people have got their fats off their limbs first and although their body is slim, their fat cheeks remain. I think face is extremely important because that’s where most people pay attention first to. Even if you’re a guy and curves like boobs, butts and sexy pair of legs catch your attention first, I’m sure many of us, be it girl or guy would pay first attention to the face. Who would pay attention to your tummy or the flabs of your arms first?

Hardly anyone I guess.

Unless you’re saying that you arms/butt or whatever are out of proportion… then well, maybe.

So it’s like my body is not super skinny like all bones no meat, it’s just that people tend to look at faces first and mine is very skinny. Yes I admit that my face is skinny and so people keeps on harping that I’m so skinny….

My body may be slim but not skinny, okay?

So anyway, I guess what sparked off this motivation was when I started seeing results after my Lipocryo treatments which you can read it here and here πŸ™‚

I did not really control much of my diet and still continued to eat normally and my exercise was I guess abt once a week? And I saw results! I was really impressed.

I decided to push myself a little further by always bearing in mind of the calories in<calories out formula. The calories you don’t need or don’t use up will eventually be converted to fats.

And judging from my fat analysis, my fat % had exceeded (25.1%) the normal range (17%-24%). (So I’m not wrong when I say that I’m fat, right?! LOL)

Don’t tell me that it only exceeded by a little because it makes alot of difference to girls, okay? LOL!

Losing weight I guess is like one of the perpetual ‘to-do’ things on a girl’s checklist which is also perpetually left unchecked. HAHAHA!

I was hovering between 46.5-48.5kg previously before I started to control my diet and exercise more regularly. You can say I’m slim, but you can’t lie and say I’m skinny. There is a huge difference. And I might weigh less than 50kg but I don’t look toned and have flabs here and there.

My weight for some reason does fluctuate and especially after I eat, I can weight heavier by 1-2kg! So for the most accurate weight, weigh yourself first thing in the morning. With or without clothes on, it’s your choice. I guess having no clothes on would be the most accurate one.

The last time I weighed myself was this morning and the scale dipped to 43.8kg – my lowest so far.

Psst, I am standing at 160cm by the way, short I know! 😦

Here’s a little comparison I’d tried to showcase the differences so far :

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20130924-110147-AM.jpgΒ 20130924-110127-AM.jpg

And here’s the most recent pics of me, taken after pampering my tresses at Headlines Hairdressing salon! πŸ™‚

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Actually, I don’t really see a great difference…what do you think? :p

And anyway like you, googling on tips is often what I would do and based on my own experience and research, these are some of the tips I would like to share with you girls.

Will start of with the notion of calories/fats intake, or if you prefer, your food intake/diet in general.

1. Counting your calories

I tried to pen down the food I consume, counting calories and all, but I just couldn’t la.

It’s quite anal and depressing to keep having to count each and every time you put something into your mouth, except plain water.

I thought that counting them seems to show one’s obsessive compulsive disorder, otherwise known as OCD. I mean if you want to be OCD, don’t show it.

For me, it’s obvious what’s fattening and what’s not. So food like fried stuffs, chicken rice, macs, chocolates, sweet and soft drinks etc would be what I would cut down.

This brings me to my second point.

2. More protein and less carbs

 

You’ve heard about no carbs or low carbs diet and stock up on the protein to replace the carbs, because if the body requires energy fuel, it would get it from the protein as the next alternative if you don’t have enough carbs.

I think it’s important to note that LOW carbs doesn’t mean NO carbs.

For your body to operate functionally well, you would still need carbs.

Some people choose the healthier version of carbs such as oats, wholemeal bread, brown rice etc. If you’re alright with their taste, then good for you. These food are packed with other awesome vitamins and minerals.

I can’t do brown rice. I would die.

And our usual white rice is made of starch with no proper nutrients so…

What I do is to have everything at the back of my head throughout the day. So for example, if I had bread in the morning, I would reduce my carb intake for lunch or order mixed veg rice without rice, LOL.

Either that, fruits such as banana contain carbs and fruits, contain fructose (a sugar compound).

If you need carbs to satisfy your hunger for a longer time, try noodles instead. But do note on the amount of starch which would be converted to fats should they not be ultilised as well. Yellow noodles are the most fattening. My favourite would be bee hoon, or if not, you may opt for kuay teow as well.

I like soupy stuffs so dry noodles with chilli is not for me.

I always opt for soupy stuffs and I guess I’m lucky to have this as one of my favourites.

My food is often quite bland or very ‘light’ in the sense that it does not contain alot of flavour/sauces etc. I can do with a bowl of fishball beehoon soup or if I were to have yong tau foo, I would opt to forgo any noodles and just opt for soup. And I’ll still be fine.

I’m not a very much meat lover by nature as well, so I would stock up on loads of veggies if possible.

So you can either replace your carbs with healthier alternatives or either that, reduce your carb intake by reducing the portion. For example, if you are having a plate of fried rice. Halve the portion and offer it to someone else.

Of course, I’m not too sure how smaller meals would help in terms of increasing your metabolic rate, but I guess it does work since lots of people are claiming its success. I’d try to eat in between to prevent gastric as well.

3. Train your stomach

Because you’re consuming lesser than before, you’re inducing your stomach to consume lesser. You need time and patience. And after awhile, your stomach just shrinks by nature. That is what I believe because after awhile, the stomach just gets used to it.

During the initial stage, try snacking on fruits when you’re hungry and drink lots of water to sort of ‘bloat’ it up. I drink alot of water by nature and drinking before sleep doesn’t cause water retention for me. I guess my body is very much used to the fact that I am a water barrel since young.

Drinking lots of plain water is also beneficial for your health and beauty as well πŸ™‚

So another reason to load up on the water!

After slowly reducing your food intake or carbs, you would realise that your stomach is beginning to adapt and you would find yourself consuming lesser and not being able to finish your meals. Try not to waste money, so if you know you can’t or don’t wish to finish the meal you’ve ordered, offer to someone else first. This is also courtesy, rather than telling them, “eh I can’t finish, u want or not?” Pfft.

Hmm, I mean after digging and messing around your food, I doubt anyone would be comfortable to have your leftovers. Even if they are gian beng, I personally am not comfortable with that thought la of having someone else eating my leftovers since I don’t like to eat the leftovers of others as well.

4. Alternatives and options for eating lesser

What I usually do is to order less.

If you order less, you would consume less. Unless you know you’re still gonna snack on fattening stuffs or order more after realising that the food portion served is too little for you, then this tip won’t work.

My colleagues say I eat like a kitten/baby, which is quite true compared to others.

If you need to have macs (either in a bo bian situation or just cannot control your cravings – but this shouldn’t always be the case), have something with lesser calories and in smaller portions.

Don’t laugh, but nowadays I would opt for happy meals now.

I usually eat the full nugget meal so now I would opt for kids nuggets meal which has 2 nuggets lesser and smaller packet of fries. I would change the drink to iced lemon tea rather than consuming coke, but do note on the price difference. Or better still, opt for green tea or milk.

I would also try to see for example, during cafes/restaurants, if I can order the kids meals but am always disappointed when they impose age restrictions. 😦

So if you get, choose something healthier and less fattening. It’s the lesser of 2 evils you know.

On top of that, if you are gonna pamper yourself just this once with oily food, drink hot water or tea after that because it helps to keep the fats in its liquid state which in turn helps to digest the fat faster and more effectively. This can help move the fats more quickly through the digestion process and eliminate the unneeded fat.

Cold water, on the other hand, may solidify fats. This can decrease the speed at which you digest fat. The problem with this is that your body has more time to absorb the fat rather than expel it. The results can include weight gain as well as a buildup of cholesterol and triglycerides.

Another trick is to drink water before your meals to limit the amount of fatty foods and other foods you eat. Drinking two glasses of water before you eat can fill you up. This will help you to be less hungry and eat less.

My personally-preferred trick which I find it quite useful is to consume coffee with milk about 30 to 45mins before your meals! Because I am a coffee-lover, I take it everyday. But do watch the caffeine intake. I think it’s because of the caffeine and milk, it helps to keep me full and my appetite for my meal would be restricted and reduced! You may also try milo, horlicks etc but watch the sugar intake too.

5. Sugar cravings

I know, some of us just love sweet stuffs by nature or attacked by the sudden craving for sugary stuffs. Or maybe, you have had a bad day so far and nothing seems to be going right for you and you want to pamper yourself with sweet stuffs.

Don’t go reaching for that bar of chocolate, instead choose an alternative!

Have sweet stuffs that are still healthy such as fruits! As mentioned, they contain fructose too and is a sugar compound too. I will not go into the debate of whether fruits can make you fat due to the natural sugars they contain, but you may want to read this useful article as well as this informative article for your pleasure reading πŸ™‚

PHOTO: Here are five reasons fruit isn't making you fat.

Again, taking the lesser of 2 evils, I guess I would rather you consume natural sugars that contain goodness of other nutrients as well contained in fruits than refined and processed sugars. On top of that, fruits containing fibre helps to keep you full. This also the reason why you should always consume fruits before your meals for effective absorption of the nutrients and if you feel full, you would reduce your consumption intake πŸ™‚

For fruits as a healthier alternative as to refined and processed sugars contained in sweets, chocolates, cakes and soft drinks etc, you may have them in sliced pieces or as a fruit juice to quench your thirst!

Alternatively, you may wish to consider honey instead as well.

Would honey make you fat since it’s sweet too?

This article would address your concern.

From that article, you can see that not only does honey contain other essential goodness of nutrients, just like fruits, honey has also been said to aid in losing weight!

Apart from other goodness, honey has been said to help burn off fats as well as a good source of energy to take before your workout!

Honey can also be mixed with other ingredients such as lemon and cinnamon which has been claimed to have effectively assist in losing weight!

But be sure to choose the authentic honey because fake honey are usually just sugar syrup which is extremely fattening!

Here’s how to distinguish between the two!

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I hope these techniques would come in handy for you as they are tried and tested by me! I won’t go into details on other common issues relating to weight loss such as slimming pills, slimming wraps etc. Some work and some don’t.

Whether they are effective or not, there are a few issues you need to bear in mind.

  1. Understand that whatever you put into your body, there will always be risks. You need to conduct your own due diligence and decide for yourself. Like plastic surgery, consuming slimming pills is everyone’s choice and we all have the liberty and freedom to make choices of our own. That, I’ll leave it up to you.
  2. So okay, you may have lose some weight via healthy/unhealthy method (of course the former method is preferred), so how do you maintain it? You would still need to watch your calories intake and expenditure. It is a known fact that after reaching your ideal weight, it is always tough to maintain it. Fear of weight rebound is understandable. After going through all the hard work and torture, why would anyone want to go through the same torment again? I say torment because diet-wise, you can’t enjoy loads of sweet stuffs as compared to the past. You will need to think twice before reaching out for that chocolate bar or planning to get yourself a cup of bubble tea.

To maintain your weight, I believe in following the above 5 tips for dieting. You can still eat, not that you have to starve yourself completely.

The next post will be dealing with part 2 on tips on losing weight which involves exercise regimes and workouts, which also covers the ‘calories out/expenditure’ section.

Hope these tips are useful to you and good luck in your weight loss goal! πŸ˜€ πŸ˜€