2mth progress

just went for my 3rd gym n dieitician visit @ cgh.
Progress is so far so gd. Am down by 15.98kg in 2mths. Dieitician found my meal plans mostly satisfactory with the exception of still too much sweet drinks in my diet. Of course i didnt mention the occassional snack n that shabu shabu buffet i had last weekend :p
Was kinda worried abt 2day's appt coz had been sick the whole of last wk and couldnt exercise. Was so scared that i wld gain weight during tis period but luckily the weight loss continues and was down 1kg plus when i was sick.
Hopefully the progress will continue. Keeping my fingers crossed. Btw, tried the elliptical strider in the gym 2day. New item to add to my gym routine, yeh~ :)

inspiration

look at the before & after photos of aunty rosnah from Under One Roof (norleena salim).
before:

after:

apparently she had enlisted the help of a dietitian and started on a proper diet and exercise regime.
According to her‘It’s nothing too hardcore yet, like hiring a personal trainer and going to the gym every day. I just walk a lot and it helps that my neighbourhood is hilly. ‘My dietitian helps monitor if I am getting enough nutrients and how much fat I am losing,’ she added. Norleena went on a low-carbohydrate diet, giving up rice, potatoes, bread and pasta, and eating plenty of fresh fruit and vegetables. ‘I can’t remember the last time I had bread,’ she said. Her dress size went down from 18-22 to 14-16. But old habits die hard, now that she’s back in Singapore with all the local dishes within reach. ‘The other morning I went to the market with my mother and I ordered so many dishes like nasi lemak and mee goreng,’ she said. ‘But all I had was one spoonful of each. The desire to eat was no longer there.’ Norleena admitted she still has to work off the flab on her upper arms and has some way to go before reaching her ideal weight.
such inspiration~ to know that she was 110kg at her heaviest. this means that there's hope for us BBWs~ must work hard too~
update: lost ard 12-13kg so far
current wt: 106+ kg
target: to go below 105kg target set by doc by this wk!

compliments

am happy to receive compliments that pple actually noticed my weight loss. my sis-in-law commented that she can see the shape of my face that i have lost weight and even my supervisor's husband who saw me on the streets told his wife that he could see some progress *smiles*
compliments like this really spurs me on. am determined to lose more weight (below the target of 105 by september which was set by the sports physician. plan to go below 100 by september to at least reach the weight i was before in high school. ganbatte~

sinful indulgence

a day trip to JB totally busted my diet. ate way too much fried food & popcorn & had too much sugared drinks -_____-
have decided to "punish" myself with more exercise this week.

1st review

its official, i've lost approx 9kg in 1mth. Even the doc was kinda shocked (same reaction as the dietician) n jokingly said that at the rate i'm gg, i do not need to go back for follow ups already :P.. had to explain to him what i had done in the past month. He seems abit concern n mentioned hv to take things abit slower. Will monitor my performance for the next 2mths to see if he can increase my calorie intake to 1400 *happy*
Btw apparently i got sick cause of the change in diet n workout which is causing slight stress on my body. Hence i may hv to take some multi vitamins to suppliment my diet. Ordered to cut down on brisk walk as i mentioned my sole was hurting.
Family is quite shocked by the results though not quite visible yet. Am kinda happy with their reaction. Motivates me to work harder~ ^ ^

keeping up with exercise

have a prob keeping up with my exercise regime due to rain & leg pain. was due to start my tennis course this week but it was postponed due to rain. stopped my brisk walking caused i realise my leg tend to tire easier when i walk on the normal ground then on treadmill and the soles of my feet seem to hurt lately. wondering whether its due to "excessive" exercise nowadays or it is the prob with my shoes? the shoes were bought 2 yrs back & was only worn once (bought it for amore women's day out :P).. shoe itself is in good condition, i.e. the sole hasnt come off yet after my numerous exercise sessions. wondering whether it could be the sole had "harden" so it has become not so comfy to wear? think i shall ask the doc when i go for my second appointment this friday.

3 weeks

time flies, it has been three wks since i started on the quest. changes which i have made to my lifestyle so far: -

a) calorie counting
- bring my calorie reference bk with me all the time & keeping a food diary to count my calories to adhere to the 1300 cal diet
- internet has become my best pal for googling for calorie info

b) changing my eating habits
- breakfast has been healthier breakfast cereal choices with milk (used to take a gallon of milo with either pau+bi jian kueh/fan chow/fried bee hoon)
- increased my fruits & vege intake to adhere to 2 servings fruits+vege rule
- snacking in btw meals hv been restricted to fruits or 1 pack of meiji plain biscuit (used to take bread/biscuits/chips/muruku)
- started to take soupy dishes for lunch (used to hate soup dishes coz felt that they are not filling)
- cut down on carbo intake; nvr realised how much calories there were in rice/noodles/bread
- only succumb to "evil food" such as choco/fried food/sweet drinks on 1 or 2 occassions
- trying to eat 80% full (even though that's still abit diff to gauge :P)
- re-started my green tea drinking habits

c) exercise
- taken up brisk walking in the night; got my family to join me including my parents who volunteered to go with me
- ventured into a public gym by myself (juz yesterday, it was kinda akward at 1st but realise after a while there alot of ladies like me who juz goes there by themselves to exercise & totally ignore the muscle pumping guys)
- trying to exercise at least 4 -4.5hrs a week as recommended by doc
- choice of exercise - choosing aerobics type of exercise which are good for weight loss
- trying to finally take up tennis; always wanted to take up tennis since sec sch days but nvr got to doing it. already bought my 1st PINK tennis racket :P

d) weighing myself
- gave up weighing myself after i hit the 100 mark. but now i look fwd to checking once in while to check on the progress of weight loss. even bought a brand new weighing machine for myself

its a miracle?

went for my 2nd dietician visit last fri & 1st monitored gym visit.
i was kinda surprised when the dietician told me my weight had gone down to 114.8 which meant a 4.5kg weight loss in 2 wks?! wow, that's alot. even the dietician was surprised. guessed all the diet control, calorie counting & brisk walking did help.
hv been restricting myself to the 1300 cal diet but kinda troublesome coz it seems impossible to find the calorie content of certain food esp local food.
exercise wise, hv been brisk walking for half an hr every day for the whole wk except for fri when i hv my aqua aerobics class & sun drum class.
btw the monitored gym session was so-so. i was left to brisk walk on the treadmill for half an hr & stationary biking for another half by myself. luckily Ellen Degeneres Show was on tv at that time so i wasnt bored to death. was the only person working out in the gym for almost 45min until 2 other patients came along. luckily i didnt "waste money" to sign up for the premium package with 10 gym sessions. that would set me back with $400 coz the package wldnt be subsidised. think i could prob do well on my own too.
hope the weight loss will go on & not come to a standstill coz some pple always say the first few kgs are easier to lose *touch wood*

progress so far

it's the fifth day of trying to maintain the 1300kcal diet. progress so far? think i'm sorta failing miserably...
day 1 - average try.. actually cant remember what i ate for dinner cause i had woken up from an afternoon nap
day 2 - failed miserably since morning. had vegetarian bee hoon with fried seaweed chicken. lunch cum dinner was deep fried stuff from mahatten fish market + 1 gallon of peach tea + banana spilt. *sign* the prob of having gathering with friends is that it is so difficult to diet
day 3 - another good attempt, i think? well with the exception of the deep fried hokkaido curry + cheese bun which i really wanted to try especially since it was the last day of the hokkaido fair @ isetan
day 4 - was doing quite well until dinner time cause i had to have dinner with my supervisor after going for an exhibition on behalf of the boss. had creamy spagetti with garlic bread and sprite. failed
day 5 - kinda good attempt. was proud of myself for resisting the indian rojak which was on the dinner table and stick to those healtier choices.
have problem actually counting the calories cause there doesn't seem to be a proper booklet for me to refer to which features both local & foreign food choices. the diet tracker from HPB has limited food choices and doesnt really work well on my handphone so doesn't help much in making a record of my food intake.
that reminds me, must fill up my food intake report and submit it to my dietician for review.

beginning of a quest 250610

finally decided to take the plunge & do something about my weight cause realised that it's on an increasing trend despite me trying to actually do some exercise. since i've officially stepped into the big three-O, thought it was better to do something about it. decided to start a blog to keep track of my "journey" & progress.

instead of spending thousands of dollars @ some commercial weight loss centre, signed up for weight management programme @ changi hospital. in case some people didn't know, hospitals in singapore actually offer weight management services & packages. had actually read about it in a local health mag but never really actively thought of signing up for any of them until one of the polyclinic doctors broached the subject to me during one of my visits. didn't realise polyclinics also did referrals too & the rate for subsidized for selected packages.

the package which i signed up for is the classic package which includes the following: -
1) 4 doctor consultations
2) 4 dietician consultations
3) 4 exercise sessions

It cost $305 with referral instead of $500 if you sign up on your own.

was kinda worried before i attended my first appointment today caused totally didn't know what to expect. luckily the doctor, dietician & nurses were nice & made me felt @ ease instead of akward. would imagine if it was one of those weight loss centre, the staff would probably be saying nasty stuff about your weight to psycho you into taking up their packages.

did a blood test too cause doctor mentioned that weight gain could also be due to hormonal reasons & medication could actually help that. didn't know about that and sorta hoping it was one of the reasons cause maybe it'll mean i have to work less hard :P anyways, as usual nurses (2 of them) had problem finding my veins for taking the blood sample but not too bad, 2 pokes, one on the arm the other at the knuckle.

so the plans the doctor & dietician gave me today are as follows:
1) increase exercise time & frequency to 4-4.5 hrs within a week
2) 10,000 steps a day (excluding exercise) - i was given a pedometer for that -___-
3) intake of 1300 kcal a day (that's very low. reget laughing at my other friend who's also on diet :P)

Target by the end of 6 mths (thats the duration of the plan) = lose 12 kg (wah~~~ so ambitious)

To do list:-
1) monitor weight on a weekly basis
2) keep a food intake diary
3) work on increasing my exercise frequency
4) walk more
5) consciously try to count calories
6) remember to tag on my pedometer to monitor steps
7) pray for a miracle :P

did you know facts from doctor:
1) hormones can affect weight
2) choose cut fruits over fruit juice as fruit juice contacts more than 3-4pc of fruits which means a higher calorie intake
3) in between meal snacks - can either choose milo or plain crackers not both at the same time (T-T)

Current Ht: 165cm
Current Wt: 119.3kg (my record high)