30 Days 30 Letters: An Open Letter To My Diet Buddy #11 - You've Hit a Weight Loss Plateau! 7 Things to Do When You Think You're Stuck

This is letter #11 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

Today marks the end of July 2013. If you happen to hang out some time on my blog Her Weight Loss Diary, you'll notice that I haven't update my weight loss progress since April.

I AM SO MAD AT MYSELF!

I am around that 74 kg since April. Yes, maybe non-scale victory because I didn't gain weight. But if you going to over four weeks with virtually no weight loss, you'll feel nothing but despair. Am I sounds like complaining? After posting an optimist post yesterday? Yes, I'm complaining because clothes shopping experience today was extremely disappointing. I spend hours searching for new clothes, and lastly end up with an unflattering choice. The pain of being fat.

If we're both in the same boat, I want to share with you this useful tips from nowloss.com - How to Break Weight Loss Plateau.

1. Reevaluate your calorie intake
For example, you've lost 5 kg with 1800 calorie diet and now you've hit a weight loss plateau. You'll need to eat 1700 calorie or less to keep losing (even less than what you ate to lose weight at first) because at this stage your metabolism burns less calories to maintain your NEW LOWER weight.

2. Trick your body by make changes to your workout routine every 2-to-4 weeks
When you do the same exercise everyday, your body idles and no longer responding as you’d like. Shake things up. Instead of 45 minutes on the elliptical, try 15 min on the treadmill, 15 on the rowing machine, and 15 on the stair climber.

3. Workout harder
If you can't lose weight walking at 3 mph then try walking up a hill to increase intensity.

4. Workout more often
Basically if you're walking 2 times a week and not losing weight then you need to start walking more than 2 times a week.

5. Try intermittent fasting

Intermittent fasting or periodic calorie restriction helps remove your cravings for sugar and an excellent way to cleanse the digestive system over a period of months. Talk to your physician before you fast to be sure the dietary change is something your body will be able to handle.

6. Be patient
Rome was not built in a day, but it was built! Losing weight require time and patience. I am lack of patience and always want to see immediate result. So, this is to myself: If you want to hurry your weight loss, you'll stress yourself out. And when you're stressed out, you're going to experience more cravings for fattening foods. Take your time and having fun with your weight loss journey.

Have you ever experienced a plateau in life? In your career, your fitness level, weight loss progress, spiritual life, or in your love life? What advice do you have to getting past plateaus in life?


Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #10 - 10 Reasons I Love About Being Fat

This is letter #10 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

How's your weekend? I hope yours was a safe one. Weekend is always a diet destructor for me.

Last week my sister brought home-baked cookies - they are always irresistible. And one of my sister also made my favorite chocolate cake. I haven't had any cookies or cakes the rest of the week (at my own home because I try as possible not to keep fattening food at home) so I guess a once-in-a-blue-moon treat like this is fine. But it's not about foods I'm going to talk about. It's my mom's soft but 'cruel' statement. When she saw me eating that chocolate cake, she spontaneously commented: "Don't you think you're too fat to have another chocolate cake?" sounds something like that. Well, I know it's not cruel after all. I know she try to show her concern but I still feels offended by it.

"If I was as fat as her, I would not be eating that". 

"We have a bigger sizes." (when the sales assistant in a boutique see you browsing through a 'smaller size' of clothes.)

You catch someone looking at your shopping trolleys and giving those judgmental looks. 

Complete strangers at the shopping mall approach you and introduce their weight loss program.

I hate it! I hate feeling like a beached whale. I hate having my picture taken. I hate feeling self-concious ALL the time. I hate having to swim in shorts and a t-shirt. I hate feeling like a total embarrassment to my husband. I am afraid to be active in front of other people because I think I’ll look weird. But bad self-talk can't help at all. I don't try to make excuse by saying I enjoy great foods, feeling satisfied, and staying overweight is my choice. That is so irresponsible. Honestly I hate being fat. My goal weight is so far away that I don’t know how to be truly satisfied in any loss. But seeing 'fat' from different perspective can empowers us and motivate us to change ourselves for the better.

Why being fat is awesome?

1. I love being fat because it inspire me to find fat acceptance. When I was 50 kg I feel so miserable and desperate to lose weight. Now that I am 74 kg I realize that being 50 kg is not fat, actually. Being fat help me to discover self-love instead of self-loathing.

2. I love being fat because this weight loss journey taught me about nutrition and fitness and how to look after my body when the time came to change.

3. I love being fat because I know what I need to do to make my life experience better and I love that I have the willpower to do it.

4. I love being fat because it helps me to see that I am a strong and intelligent person, capable of changing my life as I see fit.

5. I love being fat because I can admit my mistakes and take decisive action to undo them.

6. I love being fat because I can feel the positive changes that I've made so far and I have so much to look forward to.

7. I love being fat because this journey taught me about myself, society, and empathy.

8. I love being fat because how powerful it feels to take control of my own life so completely.

9. I love being fat because this experience gave me new respect for my body. Being fat doesn't define who I am.

10. I love that being fat taught me how determined and strong and capable I actually am.

You can easily miss opportunities when you only see the negative aspects of any situation. You will easily neglect problems that need to be solved, and fail to take action if you've always had a pessimistic worldview.

How do you stay optimistic about everything every day?

Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #9 - Finally Notice It! Jess' Weight Loss Story

This is letter #9 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

This is Jess, 25. After a couple of years, she's finally notice a difference. She submit this picture of her looking great and fit perfectly in this one piece bathing suit - a NOT plus size which according to her, she have not had in years. Non Scale Victory! Let's give her an applause.

Everyone's journey on weight loss is totally different. What works for others sometimes may not works for you. But it's worth reading someone success story which can keep us motivating and let us know that we're not struggling alone. This is Jess' story.

1. What makes you decided to lose weight? 

My husband (then boyfriend when I started my weight loss journey) is a very active gym-member. He is an avid weight lifter. I wanted to look "good" with him, be in nicer clothes, etc.

2. Did you drop the weight through diet or exercise or both? 

I originally started with just diet, but added exercise. I count all my calories (I make a lot of my own food- I use myfitnesspal) and keep track of all my work out routines. I do some cardio (swimming/jogging) and weight training.

3. What challenges you face while losing weight? 

It is hard to get out of the "fat girl" state of mind. When I shop, I still grab larger sizes. When I look in the mirror, I only see my old self. It is hard to actually see the difference. Once I saw pictures side by side, it really hit me.

4. What changes you made to lose weight? 

I started making my own food, keeping track of everything I ate and started to work out.

5. What is your starting weight? 

My starting weight in 2010 was 210.

6. Have you reached your goal weight? 
No, I would like to be 150. I have about 20 pounds to go.

7. How long does it take to see your weight loss result? 

It took about a year to notice a change. Of course I saw the numbers on the scale change, but it still took awhile to actually notice.

8. Can you share your 5 best weight loss tips? 

1. keep track of what you eat and always try to make your own food 
2. drink A LOT of water 
3. do weight training, burns a lot of fat/calories 
4. knock out negativity. it only holds you back 
5. work out at least three times a day, even if it is 20 minutes.

9. Please share your diet plan and workout routine. 

I eat 1400 calories or under per day. Of course, I do have my cheat days. Sometimes it is important. I usually have a glass of wine or go out to eat. I work out four times a week. Two days of cardio- walking/jogging or swimming, two days of weight training- circuit with machines or free weights 

I hope you will not only enjoyed this story but motivate you to create your own weight loss story. Do you know any incredible success story? Send it to Her Weight Loss Diary. Read more weight loss story here.

Small talk: Do you learn more from success OR learn more from failure?  

Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #8 - How to Break Bad Habits (Including Mindless Eating) Without Trying

This is letter #8 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

What are some of your bad habits? Being a bad listener, being critical, speaking when angry, clinging to the past, keep making excuses? Or, do you find that you have bad habits towards certain kinds of food and drink?

Bad habits are made to be broken. But they can be sometimes hard to be break. If snacking mindlessly in front of the TV is your bad, old habit you can delete your bad behaviors by learning to turn off the autopilot. According to Dr. Heidi Grant Halvorson, Ph.D., the author of Succeed: How We Can Reach Our Goals, many bad habits are triggered by the context (e.g., watching TV, socializing, feeling stressed), rather than by any particular desire to engage in the behavior. So the effective key to stop a bad habit isn't making a resolution – it’s figuring out how to disrupt the behavior, preferably before it starts.

1. Disrupt the habit by changing the context

If you have a habit you’d like to break, spend some time thinking about the situations in which it most often occurs. If you snack in front of the TV at night, consider doing something else in the evenings for a while – reading a good book, spending time with friends or family, even surfing the web. Any alternative activity is less likely to trigger mindless eating. If you just can’t give up your favorite shows, you might try rearranging the room, or sitting in a different chair – anything that alters the context can help.

2. Disrupt a habit by changing the method of performance

If you can’t change the situation, you can change the way the habit gets executed. If you mindlessly eat or smoke with your right hand, try only using your left. If you mindlessly drink from the glass that the bartender keeps refilling, try sitting at a table instead of the bar so you’ll have to consciously get up and ask for a refill. Making the behavior a little more difficult or awkward to perform can be a great way to throw a wrench in the works. 

For more proven strategies for reaching your goals (that actually work), check Dr. Heidi's book Succeed: How We Can Reach Our Goals and visit her blog Dr. Heidi Grant Halvorson.

Do you have any successful habits-breaking bad habits? Share your personal experience in the comments.

Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #7 - How to Stay Motivated and Reach Your Goal

This is letter #7 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

There are 9 days remaining until the end of the month of July. How are you doing so far with the goals you set? If you find yourself off track and you can't stick to your goal for the long term, I have a good news for you. I mean, for us.

"The chains of habit are too weak to be felt until they are too strong to be broken."  ― Samuel Johnson

We all sometimes have trouble staying focused on our goals. And that has nothing to do with self-discipline or your level of willpower. We humans are creatures of habit or repetitive behaviors. Habits help us through our daily lives. We do things that are simply routine and automatic. For example, you drive to work using the same route, have a cup of coffee or tea, check your e-mails, update your schedule, etc. Some mornings you have a meeting at a different time, or have to drive a different way to work, but you tend to go back to your habits. But sometimes habit can also be a very bad thing. Snack every night in front of the television is unhealthy. Emotional eating, junk-food binges can leads to unnecessary weight gain. Sitting too long can be deadly. To break a routine or habit is difficult. Like making yourself go to the gym, when you do not want to. Like not be eating cheese doodles while watching television, even though you have a nearly uncontrollable urge to reach one.

You resolve to change your bad habits. Sometimes you succeed but often you fail. That is because we’re just too used to and comfortable with our routines. It takes small decisions that turn into small action.

So, how do you stay motivated and reach your goal? Allow yourself to reward yourself!

READ ALSO: 10 Powerful Ways to Keep You Motivated to Lose Weight

If you make a plan to reward yourself as you get closer to reaching your goal, you'll get motivated and continue to follow the course of your goals. This creates momentum and soon enough those choices become second nature. And before you know it, you have reached your goal.

So what is your next mini goal and action going to be? Will it bring you closer to your goal or push it further away? 

Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #6 - My Favorite Workouts, among Other Favorite Things

This is letter #6 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

Today I link up with Crystal from Mommi Fried to share my All Favorite Things. Glad to join this #LOBS party. It's a fantastic opportunity to mingle and get to know each other.

My top 4 All Favorite Things are:

1. Favorite Books

Jack Canfield's "How to Get from Where You Are to Where You Want to Be" and "Unlocking the Secrets to Living Your Dreams." These are the books I am currently reading. I love all the books from the Chicken Soup of the Soul series because they are encouraging with it's real life stories, and challenges one to never give up in life.

2. Favorite Drink

I love milk and my current obsession is DESA Dairy Milk. They are pasteurized fresh milk. The taste? It's pretty damn good. Milk is an excellent source of vitamins and minerals, particularly calcium. According to the study by researchers at McMaster University, drinking milk after exercise encourages muscle gain and fat loss.

3. Favorite Workouts

Compare to workout printable poster, I am much prefer to workout with workout videos. Workout videos feels more like personal training session. It's convenience because you can do them at any time of the day or night. Frankly speaking, I don't like gym because I hate to do these moves in public. But workout videos let you workout in your own space, in the privacy of your own home. You can pause the videos any time when you feels tired or you whenever can't catch the moves and needs to repeat. I wanted to share with you 3 of my favorite You Tube Workout Video.

4. Favorite Quotes
"Never give up."

I'd love to know your all favorite things - your favorite workouts, your favorite foods, your favorite weight loss story, your favorite day, etc. Add yours in the comments, or if you blogs join this #LOBS party and share your All Favorite Things post.

Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #5 - Farrah Go Back to Basics and Lost 26 kg

This is letter #5 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

I want you to meet my friend, Farrah.

Farrah topped the scales at 81 kg when she began her weight loss journey last year and lost over 20 kg after a year. Why does it took 1 year long you ask. Well, slow and steady weight loss really does win the race and Farrah proves it right. Before this, Farrah has tried every weight loss product under the sun to lose weight. They do help her lose weight — but she keeps gaining it back!

Her Weight Loss Plan

How Farrah lose weight for good this time? Counting calorie. She eats 1200 calorie a day. She tried to eat healthy, avoid bad fat especially deep fried foods during the day. She will usually have salad, shake or bread for dinner. Farrah's weight loss plan also include jogging and hill-hiking.

Weight Loss from Her Point of View

She have tried every weight loss supplement and diet pills in the market and after achieving weight loss success the old-fashioned ways, Farrah deems weight loss pills, weight loss supplement and things like so as just a big fat waste of money. Exercises has not only hep her to lose weight in healthy way but exercise also affect her level of happiness, improve her mood in a positive way.

You may be a bit disappointed to discover there's no special weapon she uses to lose weight. It's just a back to basic formula. Smart choice of foods and finding a healthier balance by fitting more activity into your day.

Have you tried any weight loss supplement or diet pills before? Share your personal experience with weight loss pills and weight loss drinks in the comments. 


Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #4 - How Kate Dropped from 77 to 59 Kilos!

This is letter #4 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

Sorry for the slow update, in case you're waiting for this. I am so encouraged by your visits and comments and I do hope that this letter will encourage our weight loss effort in return.

If you think that celebrity like Beyonce can lose weight fast because they have wider resources, you might want to think again after reading Kate's success story.  Kate shares to Her Weight Loss Diary's readers her tips and advice on how she beat the bulge once and for all. Kate has lost 18 kg from her starting weight of 77 kg weight -- you can, too! We can do it!

Her Turning Point
"I was desperately unhappy with myself and the way I looked. I would frequently wake up in the mornings and spend 40 minutes just getting dressed because I felt everything made me look fat. How I looked in the mirror began to determine my mood for the entire day and I would constantly be thinking of how this part of me looked fat or if I sat/stood at a certain angle it made my stomach/legs/arms look huge. I was utterly miserable."

Her challenges in Losing Weight 
"Dealing with weeks where you maintain or temporarily gain, it's always so disheartening and makes you feel like you need to take drastic measures to lose - normally your body is just adjusting but it's much easier said than done to believe."

"I also found it hard eating out with friends or socialising on weeks where I was trying to be strict with myself (whilst counting calories) because I just wanted the option to be care free as I was when I was bigger."

KATE'S WORKOUT PLAN 

Most recently I had been running 5-6 days per week on average 8-10km a time. However, 2 days ago I joined the gym and started lifting weights so my new plan is to do 2 days running per week and 3 days lifting per week. Before I started becoming a running enthusiast (April 2012) I would do home workouts like Jillian Michaels Banish Fat, Boost Metabolism and had an amazing amount of success with her workouts and also The Biggest Loser workouts. Another great one I use on random days if I don't feel like running is www.blogilates.com - her workouts are incredible!

Her Slim Down Plan
"I started exercising 5-6 days per week in October 2012 and by January 2013 I was also counting calories to ensure my progress could continue. In June 2013 I started eating clean and stopped counting calories as I found it too restrictive and I followed it to the letter which can tire after 6 very strict months! I also knew that although I'd lost weight, I didn't look how I wanted to look to be happy with myself so I decided to improve my diet."

KATE'S DIET PLAN

• Breakfast - Oatmeal with 1.5% fat milk & banana OR protein pancakes with banana. 
• After workout snack - Protein shake Lunch - Tuna/Chicken Salad with cucumber, pepper, chillies, lettuce, tomato, mushrooms, etc. Usually I make a dressing out of greek yoghurt with garlic/chives 
• Afternoon Snack - Dark chocolate (4 squares), fruit, greek yoghurt with fruit, etc. 
• Dinner - Whole wheat pasta with chicken/tuna OR chicken with vegetables and quinoa.

Her Milestone
"I noticed results after 2 months as I started using progress pictures in November 2012, however they were very small. The biggest results I noticed were 5 months in when I realised I was considered "small" and most recently in June 2013 when I had several women tell me that I had a great body and ask what I did. It made me take a long, hard look at myself and realise how far I had come as for a long time I just kept thinking of myself as a fat girl trying to slim down. Now I am slim girl trying to get fit!"

Her Life Now
"I am so much happier, I have a positive outlook on life and I have a new lease of determination. If I want something, I go out and get it because I know I can. This journey has taught me that I can achieve what I want to as long as I put my mind to it and that has been so empowering."

"I am more confident in myself and don't feel nervous at all entering social situations with new people - before I always felt like they were judging me for being fat (again, my own issues not anyone elses, I hardly ever had a bad word said about my weight!)."

"I also have a new found interest and love for health and fitness, it has become a passion and a hobby of mine along with my blog which has been a great outlet to discover."

Her Weight Loss Maintenance
"I eat clean (e.g. unprocessed foods), drink 1.5-2L of water per day and have 1-2 cheat meals per week if necessary (dinner with friends/boyfriend, drinks, etc.) and I exercise 4-5 days per week."

5 Best Weight Loss Tips from Kate

1. Drink water, all the time.

2. Think about the food on your plate, not just how many calories are in it.

3. Do not give up. If it gets hard, you need to overcome it to keep going.

4. If you feel tired, take a rest. You will still look the same tomorrow for no exercise as you do today for exercising. Rest days are so important.

5. Remember this is all trial & error and you have to do what works for you.

If you're inspired by Kate's story don't forget to share with your friends on Facebook, Twitter or G+. Go visit Kate's blog on  Diaries of an Essex Girl and say hi! See Kate on Her Diary's Hall of Success. Until then, never give up, never surrender.


Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #3 - Beyonce's Weight Loss Plan

This is letter #3 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

Isn't it painful to watch celebrity dropped serious pounds so quick and easy? Beyonce lost 20 pounds in 10 days for her role in Dreamgirls. She gained 25 kilos during pregnancy. But as predicted by every one, Beyonce dropped 27 kg within 4 months after giving birth. You might argue, celebrities have wider resources to help them lose weight fast. Million pounds, personal trainer, nutritionist, cosmetic surgeon, you name it. That maybe true, but what all the money in the world can't buy are self-discipline and motivation. Perhaps that what makes the difference between a celebrity and the typical person.

Shape uncover Beyonce's pregnancy weight-loss secrets. Worth reading, you may want to steal some of her weight loss tips.

Beyonce for Shape Magazine. Image Credit fanpop.com

How Beyonce lost her pregnancy weight. 

"Breast-feeding took care of the first 14 kilos. I was amazed at how the weight just fell off of me. But I had to work very hard to lose the last 11 because I'd schedule a show just 3 months after I gave birth."

Beyonce's diet plan. 

"80% of my weight loss from cutting back on food. I ate a very low calorie diet. I stayed away from red meat and ate a lot of fish, replaced pasta and rice with quinoa, and drink only water."

Beyonce's exercise routine. 

"Not at all (when asked on being a gym addict). The key to staying motivated is to find a form of exercise you enjoy, and for me it's dance. I lose a lot of weight and tone up much more because I'm truly dedicated to it."

Beyonce's weight loss goal.

Beyonce in "Crazy in Love" video. Image Credit bennettknows.com

"I was at my ideal weight while working on my 'Crazy in Love' video. I was 20 years old! Whenever I wan to get into amazing shape, that's the body size I aim for. But believe me, I'm not a naturally thin person. I have to work for it."

Did she still counting calories? 

"I'm not. I just try to keep my diet balanced. I always have breakfast - say, scrambled eggs whites, a vegetable smoothies, or whole grain cereal with low-fat milk. For lunch and dinner I eat lot of fish and vegetables. And throughout the day I try to stay hydrated."

Beyonce's cheat days. 

"Even when I'm being strict, though, I always treat myself to one meal on Sundays when I can have whatever I want. Usually it's pizza, which is my favorite indulgence."

Beyonce covers the Shape magazine Malaysia.

Who is your celebrity weight loss inspiration? What valuable lesson you can learn from celebrity who have slimmed down and kept it off? I'd like to hear from you. Have a great weekend!

Yours truly,

Read more

30 Days 30 Letters: An Open Letter To My Diet Buddy #2 - Be Your Own Cheerleader

This is letter #2 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

How's your progress today? Did you workout? Did you watch what you eat? I have an on-and-off relationship with exercise. I took a 5 day break from exercise because I experienced soreness and muscle pain. I know it's normal. The pain is a result from working out for the first time in a long time. I'm not planning to take a long break but this is the problem with me. Once I stop, it will took a long time for me to get into the exercise momentum again. But today, I jump back into the exercise wagon. Non scale victory!

Foodwise, everything in check so far. I started to record my calorie intake again today. But obviously watching Masterchef while you're trying to lose weight is not a good idea. While watching just now, I am thinking about Secret Recipe's cake. I almost call Mr Husband to ask him to stop by the restaurant on his way home and buy one. Who can't resist Secret Recipe's mango delight cake? For a minute, it was a tough battle in my mind. I came to the same excuse again, 'just this one, and no more cake tomorrow.' But that excuse is happen to be the reason why I forever living diet Day 1!

I know you are a diet buddy I can count on when I'm looking for a support but I find another ways to cheer myself up.

1. Self-talk

I speak about myself positively. Refuse to give in. Keep saying NO to temptation. You can either giving in to 'just one' for years and never reach your goal, or you can choose to resist the temptation and staying on the path until you achieve your objective. Self-talk may sounds silly, but reaffirm yourself why you want to meet your goal is literally cheering yourself on!

2. Diary

Writing down my goal, my struggle, my failure, and victory like what you used to read in this blog is a great way to support myself. If you don't like to go digital, use pen-and-paper route. Write your goal, your weight loss plan, your struggle, your weight loss analysis, and your successes to remind yourself of why you want to lose weight in the first place and what you should do to reach your weight loss goal.

3. Reward

Rewarding yourself is one way to ensure you that you will not give up hope. But don't reward yourself with foods or something that can sabotage your weight loss effort. One could be treating yourself to a professional photo shoot to display the 10 pounds you've lost.

If you have no one to turn to, how do you be your own cheerleader? I want to see your list in the comments. 

For now, I thought I'd share what I did today.

Yours truly,

Read more

30 Days 30 Letters: An Open Letter to My Diet Buddy #1 - Weight Loss Mistakes

This is letter #1 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.

Email:

Dear Diet Buddy,

I hope all is well with you. My weight loss journey seems like such a long road. I can't report any "real" progress here. Not just yet. I guess that I'm not push myself hard enough. Or maybe my strategy is not smart enough. If you're experience the same problem, it is the time for us to re-examine our weight loss plan and start to fix all those pitfalls.

Weight Loss Mistakes:

1. You're dry

Water is very important to flush out your system naturally. You need water to help with your food digestion and keep your metabolism click along. You need water to transport nutrients to your muscles. You need water to keep you hydrated during intense workout. Clear pee indicates of being well hydrated.

FIXING TIPS: If you're someone like me who find it difficult to drink a lot of water in a day, you might want to try this tips. Fill up a gallon-jug with water first thing in the day. You can use any combinations of smaller bottles that equals to 2 liters. Your goal is to drink and finish the water by the end of the day.

2. You eat too fast

It takes approximately 20 minutes from the time you start eating for the stomach to produce the hormones that tell your brain that you are full. Those who ate too fast and failed to recognize the signs of satiety were less successful at losing weight than other patients, according to a study on a gastric bypass patients.

FIXING TIPS: So for your next family meal, turn off the TV and engage in family conversations. Always drink a glass of water before eating to avoid overeating. Take a bite, and eat slowly, savor it, enjoy the flavor, texture, and experience of the delicious meals.

3. Lack of sleep

Leptin is the hormone that says "I'm full". While sleeping, the leptin level run high which tells your body that you don't need to eat. Sleeping too little lowers levels of leptin that causes you to still feels hungry after you eat. When you go to bed late, you will increased your nighttime snacking and were more likely to choose high-carbohydrate snacks.

FIXING TIPS: Change your sleep pattern, go to bed early. A shower before bedtime is something calming. Clear your mind of clutter before bed. Create a to-do list, fill in your calendar with upcoming events, or write down any thoughts that are causing you worry in the evening to help you ease into sleep. For uninterrupted night's sleep, make a rule and turn off all devices - laptop, mobile phone, TV at least an hour before bedtime.

What do you think about that? What mistakes hindering our weight loss progress? I want to hear from you. I may have overlooked some of my mistakes, and I'm willing to fix that. Thanks for your kindly encouragement. You know, we can count on each other.

Yours truly,

Read more

July Non-Scale Victory #1

My breakfast this morning. Beehoon, fish slice soup = 349 kcal according to Nutrition.com.sg.

It doesn't look tasty in the picture but believe me it's delicious in reality. It's just that the food picture was taken by a super amateur photographer. ;p

I suppose to journal everything I eat, every single one. I heard many times how food journaling helps to cut down on mindless munching. But I hate counting calorie. There are times when I find it fun and there're other times when I was simply feeling unmotivated. I used to update my journal during the evening and it's hard to remember what I ate. Sometimes I get confuse with the portion and I can't get my measure right. For example, a bowl of beehoon soup could be anything from small bowl to medium bowl, depending on the size. And of course in that vague ingredient, the calories could be 100 or 1000! One more thing, I cook a lot  at home and I don't want to be bothered with weighing and measuring foods.

Do you use a food journal to keep track of what you eat? Do you use an actual paper journal or do you go digital?

Next is Non-Scale Victory. I challenge myself with this Non-Scale Victory Challenge last week. So, here are my progress this week.

NSV Challenge #1: Go to bed early and wake up early in the morning.
The reason why I want to wake up extra early every morning is because devotions first thing in the morning is perfect as this is the least likely time of day for an interruption. Morning is also a great time to have some workout. I still find myself to be a night owl. But I keep trying to get up a little earlier. Though I can't met a morning workout this week because I always woke up late, I still manage to squeeze exercise into my day. I keep the kids busy with a cute Android games, while I get my exercise done. Where there's a will, there's a way.

NSV Challenge #2: 10,000 steps every day

Track of the day: My highest score on pedometer so far.  Photo taken with super lousy camera phone 

10,000 step a day sounds simple and doable for most people. But then I realize that hitting the 10,000 goal is difficult unless part of your job is walking. I got myself a pedometer to track my steps a day. I have a sedentary lifestyle and so surprise to found out that I could only make less than 2,000 steps a day if I not exercise. The highest steps I achieved so far is only 6,521. The pedometer is a great motivational tools to keep me active, to motivates me to get up and walk when I haven't been so active, push me to exercise so I can earn points. Who would have thought that a little pedometer could motivate me?

NSV Challenge #3: Eating clean for 7 days
My eating was not 100% clean. I have fried noodle and fried rice most of the days because it's the easiet recipe I can prepare. But I haven't had fast foods in a week, except for 2 or 3 time I allow myself to indulge on instant noodles because I have a strong cravings for it. I always have carb cravings before my period. That's why I said it was not 100% clean, but I'm working on it!

I want to add NSV Challenge #4 for this week - Stop eating at least 3 hours before bed. 

So now it's your turn...
1. Do you use a food journal to keep track of what you eat?
2. Do you meet your goals this week?

Read more