Letter to Myself #2: Feeling So Guilty About Food? Don't Beat Yourself Up!

Do you ever feel stressed out after ate something that wasn't on the weight loss plan you're following?

I used to and still dealing with guilt after eating. After give in to cravings, I will feel horrible that I will say, "Oh well, I blew my diet. I will carry on eating junk and the heck with it." Do you really need to worry? Feeling sorry for yourself and being frustrated with your own behavior is not going to take it back. It just steals your joy.

SEE previous letter: Letter to Myself: How to Pick Yourself After a Setbacks

How to stop beating yourself up if you go off track?

1. Chill out

According to experts, one meal is not going to show up on the scale overnight if you eat sensibly and exercise regularly the rest of the time. Moderation is always the key. Have what you want for ONE meal - not pigging out every single day.

2. Be gentle to yourself

When you start to feel bad because you fell off the wagon, didn't exercise, or ate fried food, stop it by thinking about things that makes you happy. A good book, your upcoming vacations, or maybe a pretty landscape. Self-criticism makes you sick. It effects your self esteem, fills you with stress hormones, and will causes you to sabotage your own best efforts.

3. Create a healthy relationship with food

Food is neither good or bad. Foods give your body energy to carry out the complex functions it was designed to do. You have more power over food. Not the food. You're the one who make decision over food, cakes, coffee, and soda. You must be on guard against eating for pleasure. With determination, anyone can fix bad eating habits. So skip the guilt! What you eat does not define you as a person.

4. Be realistic

No one eats perfectly all the time. You are giving yourself permission to do this, and as soon as it’s over, you should go back to the eating plan you normally follow. This is not a license to overeat and binge.

5. Make the right choice 

Indulgence is not a crime. It is only a one-time affair. But you need to do something about it when it has becomes a constant indulgence. You know which foods make you feel tired, bloated or sluggish and which foods make you feel satisfied and give you energy.

Dear myself, you demand respect and encouragement from people you know. You deserve it. Demand it from yourself.

It's your turn...
What do you do when your weight loss plan are not going as planned?

Read more

Count Steps Challenge: 10,000 Steps per Day for Weight Loss

Hello, July! We're now in the second half of the year!

This week is the final week of 35 Day Challenge: Drop One Dress Size in 5 Week. I must admit, I am bad at keeping up with a challenge. Any weight loss challenge. The only progress I made for the past 4 weeks was not gaining weight. Maintain at 74 kg, which means OBESE for my my BMI calculation. Do I give up? I wanted to but I have another option, so I choose the second option.

"I may not be there yet, but I'm making progress and if I stick with it I will succeed."

I give myself another Non-Scale Victory Challenge. Yes, I'm absolutely terrible at losing weight but since giving up is not the option, I then decided to challenge myself again to do 10,000 steps every day this month of July. So, I bought myself a pedometer yesterday. I purchased the least expensive — costing less than $30, which means it was the basic model.

What is a Pedometer?
Pedometer is a tracking device use to measure your activity levels. It works by measuring the up and down motion of your hip as you walk. It will also measure your movements such as climbing the stairs, gardening, etc during your day. I learned that you have to slide the clip onto your belt or waistband in order for it to work properly. The pedometer should be worn in a location above the hip so that it can detect the leg movement. But you may have to experiment to find the best place for your shape. You should aim to achieve 10,000 steps a day. (equivalent to 8 km / 5 miles)


Why 10,000 steps?

1. It's about staying motivated
Unless you have a treadmill desk, your workday is probably pretty sedentary. A pedometer won't change that, but it can make you more aware of how much you move in a day. You will be more likely to walk and keep moving throughout the day, seeking more opportunities to add in steps here and there so that you can accumulate steps and achieve the 10,000 steps goal.

2. Walking is beneficial to your overall health
Walking increases muscle strength, helps create stronger bones, improves your balance and increases your endurance. Walking also improves your cardiovascular and pulmonary (heart and lung) fitness.

3. Weight loss
Taking 10,000 steps a day could potentially lower the BMI of a typically sedentary person, according to studies. Even without any dietary adjustment, walking can reduce fat stores in the bodies of people with Type 2 diabetes and prevent any weight increase.

Alternative to a Pedometer
You'll be amazed how a pedometer makes you want to meet the goal. But if you don't want to invest in a pedometer, then you can turn your smartphone into a pedometer. You can download a pedometer app. (There are free pedometer apps for both iPhone and Android.)

A pedometer can offer a motivation and accountability. Let's have a small talk:
1. Do you use a pedometer app for your smart phone or other mobile device? What app do you use?
2. ...or do you prefer to use a gadget to track your progress? 

Read more

DiGi WWWOW Awards 2013: Top 50 Blogger of the Year by Nuffnang Category

Remember the #DGWWWOW Awards 2013 I mentioned a few weeks back? Well, the voting is now closed and they have 50 finalist from all categories.

Shortlisting the top 50 entries in each category are based solely on the most number of votes.

Panel of Judges will evaluate these top 50 shortlisted Potential Winners on June 24 to July 5, 2013 and select the BEST ENTRY for the category based on the criteria mentioned as the ultimate winner.

I want to thank all Her Weight Loss Diary readers, friends and family especially to the SITS Girls Community who voted and sent Her Weight Loss Diary to the top 50. I am so honored! 

Thank you.

The competition is really stiff. I know Her Weight Loss Diary is against popular blogs and I don't have high hopes of winning. But being listed on the Top 50 is accomplishment. I can't be thankful enough. These are the top 50 of Blogger of The Year by Nuffnang category.

1. Shneep's Corner - Because normal sheep and snails are a little too mainstream!
2. Akma Omar [dot] com - Lifestyle Blogging, Business, Travel and Opinion Blog
3. Abstrak Hidup - Aku Mahu Kau Denganku, Pastikan Kau Ada Selalu.
4. Denai Hati - Hidupkan Untuk Memberi
5. Miera Maira iz Mumbling Troubling
6. Secret of Shaila - Be what you are. This is the first step towards becoming better than you are.  
7. Tinta Masterjhee - Menulis Apa Yang Dirasa, Mencoret Ikhlas Dari Jiwa
8. www.Pengerindu.com - Bukan Sekadar Weblog Biasa
9. Blog Pakar Cinta
10. First Time In My Life - Sometimes you should be nervous 
11. First Time In My Life - Sometimes you should be nervous
12. Kucing Hitam - Blog Semanja Kucing...Meow!
13. Fatin Imani Official Blog - you will end up spending the rest of your LIFE counting and still never catch up. 
14. HafizRahim - Sharing is caring. 
15. Zamier Zainuddin - A creative man is motivated by desire to achieve not by desire to beat others. 
16. Angel Love Soldier - Let's Talk About Soldier 
17. Earncent.com - Lelaki kacak, Cendol Banting dan Ain Maisarah.
18. In Piscean's Heart - I could be sloppy, I could be sexy, I could be friendly, I could be fiery!
19. kroleZONE - Sharing all the things in my head.
20. JIAKREATIFELT - EDITING BLOG,CRAFTING FELT
21. ErickJB Days - friendships, romance, love, passion, lovers, desire, life & reality.. 
22. The Story Began Here - Sharing is caring
23. Catatan Perjalanan
24. Syazwani Mazlan Official Blog - Lidah akan menentukan siapa anda
25. Sarcasm Puh-leeze - For your daily dose of LOLs & Running Man
26. Dr. Totin Jamain - Biar Kena Maki, Jangan Patients Mati! 
27. Bolehland.net, the webcomic! - The adventures of two guys in Malaysia, in comics!
28. The Heaventears Haven - Love life by Living life to its fullest.
29. Sudden Dimension - Controversial yet making sense, leading a distinct way of living.
30. Irinenadia - Being married at an early age.
31. The One & Only Me ♥ - It's all about me, my family, my friends & FOOD! XD
32. Macikz Konah - Great way for me to express myself, share my feelings and thoughts.
33. Her Weight Loss Diary - One Pound at One Time
34. Kisah Emas Putih - Ingat jadi blogger ni senang ke? Ia tak semudah yang anda fikir.. 
35. This is the miracle of love - I know its hard being a single mother but I'd rather do it by myself!
36. The Precious Gift - I blog to express not to impress.
37. Kauluan Express - Culture is the widening of the mind and of the spirit
38. Aku Penghibur - Jom Senyum Bersama Aku Penghibur
39. Aecha Charmy Tries to blog! - Found me how typical am i!!!
40. Drexar21 - Blog teknologi informasi terkini
41. cheeChingy - Believer in unicorns, and Pikachu chooses me. Imagination flies when I blog.
42. Ceritaku Di Mana-Mana Saja - Blog Semua Dalam Satu
43. Datin Tyka Zorro Malaysia - Cerita dari pengalaman yang pernah dihadapi
44. Miao&WafuPafu Comic Blog - It's Cuteness Overdose! Telling stories with comical blog posts since 2007.
45. ClassyPyt by Sarvin Sidhu - Beauty, Fashion, Latest trends - just a click away!
46. CleverMunkey - A munkey with a tale...
47. Giorgio Izas : Blog & Aku - Life is like a wheel, sometimes we're at a top and sometimes we're under.
48. Everything in Asyik Maiburogu - We Are Shaped and Fashioned by What We Love
49. Silent Confessions - Sometimes, hope, faith and dreams are all you need in life.
50. His Selfish Machine - If you like music, art, photography, musical theater and food, love, you like me.

Can’t wait until the Blogger of the Year by Nuffnang is announced.


UPDATE 06.07.13 : Winner from every category 
1. Blogger of the Year by Nuffnang - Irene Nadia Marcello
2. Shorty Blogger of the Year by ChurpChurp - Typical Malaysian
3. Fave Entertainment Blog by MSN - Kaki Gosip
4. Fave Tech Head by Lowyat.net - Mr.Piratz
5. Online Shop of the Year by Mudah.my - Pestle & Mortar Clothing
6. Top Online Over-Achiever Under 16 by IACT - Ruth Kezia
7. App of the Year by InMobi - Teratoman for Amok
8. Fave Video of the Year by SAYS - Mat Luthfi
9. Photostory of the Year by Yahoo! - Ronan Tan 'The Color of My Heart'.
10. Breakthrough YouTube Star by Google - Amrita Soon
11. Social Media Gathering of the Year by Malaysia Kini - Cyril Dason of Tweet-up Kuching 2012
12. Fave Makan-makan Expert by Nuffnang - Teo Chee Seng of Epic Makan Time
13. Most Inspiring Internet for Good Award by Innity - Refuge For The Refugees
14. People's Choice Award by DiGi/Astro - MyHazman.com
15. Best of the Best by DiGi/Astro - Mat Luthfi

Congratulations to all winners!

Read more

Challenge: Creating Non-Scale Victory

The scale has stopped moving since April. Ahh, have I mentioned about this before? The scale has stopped moving. I'm not losing any weight, not gaining either. I am around that 74 number. BMI = 31, OBESE. How frustrating is that. I feel that I will never lose weight. But it's not the time to give up yet. Let's talk about Non-Scale Victories. Non-Scale Victory is just as important as losing pounds because they speak to the joys of being human.

Waking up early in the morning is a nightmare. If you noticed, I've mentioned several times in my previous post that I tried to rise early. I usually wake up about half an hour before my daughter have to go to school. And it's no fun if every morning is rush and rush. So when I woke up extra early this morning, I count it as my Non-Scale Victory. I got some exercise and found some quiet time — without interruption and live without noise. Getting up early is still a big deal for me but it's a work in progress.

I'd love to report and celebrate my Non-Scale Victory (NSV) every week because NSV helps keep me focused in the right direction, especially when the scale doesn't budge. This post is a link up to KTJ's NSV link up. For next week, instead of thinking what I have accomplished off scale, I think it's a great idea to create a Non-Scale Victory Challenge.

NSV Challenge #1: Go to bed early and wake up early in the morning

Many successful people get up early to exercise. Knowing how to sleep well, wake up early and have the best morning can boost your life quality.

NSV Challenge #2: 10,000 steps every day

Taking 100,000 steps a day without dietary can prevent any weight increase, although it may not cause weight loss on its own, according to studies.

NSV Challenge #3: Eating clean for 7 Days

1. Avoid foods that are highly processed, full of preservatives to keep them fresh on a shelf, or colored with dyes. If you don’t buy it, you will be less likely to eat it.
2. Stop eating at least 2 hours before bed time.
3. No fast food.
4. No sugary drinks. This includes artificial sugars in diet drinks like Crystal Light and Diet Coke.  

Lisa of The Dose of Reality shares her NSV last week, and it's too good not to share here because her victory is utterly uplifting.

What are your Non Scale Victories this week? You've certainly made progress, but it isn't necessarily weight-related. Give yourself credit! I'd love to hear about them, however little!

Read more

Debate: Weight Loss Deadline — Yes or No?

This week is week four of five on 35 Day Challenge: Drop One Dress Sizes in 5 Weeks. I have a confession to make. The scale has stop moving since April. My diet is quiet a mess during this challenge and I barely exercise. I hope to produce some weight loss result this final 2 weeks.

Do you make sure you get to a weight loss goal by a certain date? .

I want to be at least 54 kg by my next birthday on November. That means I have to shed at least 20 kg in 4 months. That is a lot of weight! But setting a date for a weight loss goal create a sense of urgency. It's a great motivator and gives me reason to get started, and work hard to achieve the goal. Weight loss deadline is also a measure to say how far I have to go toward reaching that goal.

Birthday goal is not my first deadline this year. To be honest, I have setting several specific weight and date goal before.

Chinese New Year is only 8 weeks away!!! I need to lose at least 10 kg before February!

and….

I have friend's wedding coming up! I need to lose 7 kg by 4 weeks!!!

Sound familiar? I had a great idea, got all excited, envisioned the result but when the date is getting closer, I  would start to slip up more and at the end of the day I failed to meet the deadline. I would feel like a complete failure. I would give up and chuck the whole thing. After some time, I move on and try to meet a new deadline again.

Is deadline necessary for weight loss? Or is it 'you will get there, when you get there' and just be patient and make healthier changes that you can keep forever? Let's debate.

Read more