Drop 10 Weight Loss Challenge Recap

The April's Drop 10 WEIGHT LOSS challenge is now officially over.

I set up this weight loss challenge for myself to push myself to shed pounds, and feel better. I aimed to lose at least 10 lb (5 kg) during the challenge, but... #Drop10 is just NOT happening!

Goals 
Weight loss - lose at least 10 lbs (5 kg)
Exercise - Follow the Drop 10 workout 3 times per week and cardio at home least 3 times per week
Diet - Daily intermittent fasting. Eating window between 11 am to 6 pm. Try to eliminate carbs especially rice and bread in my diet. Avoid fast food, party foods, junk food, and sweetened beverage.

Recap
Weight loss - Weight static at 80 kg.
Exercise - I follow religiously the Drop 10 workout on the first week but I lose the motivation to keep going the following weeks.
Diet - Daily intemittent fasting but sometime the eating window get extended. I ate less of rice and bread. I did not touch party foods except for weekend when I allow myself to take a rest from the plan.

I went from 76 kg to 80 kg after Christmas last year. During this #Drop10 challenge I hope to jump start my weight loss journey but weight loss does not happen as expected.

What did I learn from this #Drop10 challenge?

1. Drop10 failed because I am eating too much
I have already cleaned up my diet big time but I'm still not losing weight, it may be that my calorie intake stay the same. In order to shed pounds your body needs to burn more than you consume. In other word, create calorie deficit.

2. Drop10 failed because I'm not being consistent enough 
No fitness plan in the world works if you don't do it consistently. Focusing more on 'eating healthy foods' is not enough for significant weight loss. One of the biggest success points of people achieving their goals is consistency of training and eating. That being said, you are not necessarily spend more time in the gym to be fit. Your workouts should be intensity-dependent. Key: the harder you work, the shorter your workout time may need to be. Got that!

3. Drop 10 failed because I am eating wrong foods 
I did well in avoiding excess bread, sugar, and anything else that’s processed. Starchy carbohydrates (like potatoes, brown rice, grains) should be eaten on days of strength training but on rest days or when I'm doing light cardio, I should've try to stick to just protein and veggies and not a lot of those starchy foods.

Not losing weight: I expect that wearing kaftan top would hide my look-alike-6 month-pregnant belly but it appeared to even convinced  others that I  were pregnant when I were not!

Is It Success or Failure?

On scale yes I'm maybe FAILED. But wait I'm NOT fail altogether. During this Drop10 challenge I've learned to develop this mindful style of eating. I've learned how to curb my cravings and avoid junk food. I'm craving healthy foods now- not junk food any more! I now find that junk food does not taste as good as it used to. To sum up, I consider myself a SUCCESS despite what the scale said.

How do you define success? 

Share your two cents in the comments below! 

Previously on Drop 10 Challenge:

[Day 2] April Drop 10 Weight Loss Challenge

[Day 3] Three Common Sense Approach To Cheat Your Way To Lose Weight

[Day 4] How Do You Show Love And Support To Others Without Involving Food?

[Day 5] Another Inspiring Weight Loss Story

[ Day 16] How to Lose Weight Fast Without Counting Calories

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[Day 16 Drop 10 Challenge] How to Lose Weight Fast Without Counting Calories

Drop 10 Weight Loss Challenge is on Day 16 today. I am trying to write daily blog post to keep you up to date with my progress but as you can see it doesn't work. I am not a good blogger!

My original weight loss plan this April is to do a Daily Intermittent Fasting for 21 days from Apr 13 to May 3, 2015. I'm following the Fast-5 Diet rules which to fast for 19 hours (including sleep) and I'd have a 5 hour daily feeding window between 10 am to 3pm. But I've change it from 11 am to 6pm to suit my lifestyle. I'm actually feeling not any lighter than I was when I started this challenge. My tummy won't shrink! I don't restrict calorie during the eating window and maybe that's why.

I'm not really into calorie counting these days. I am not saying counting calories doesn't help but I'm afraid the routines is making me obsess about food. There’s no better way to strip the enjoyment out of your next meal than to think whether or not you could substitute one food with a lower calorie option, what and when your next meal is, or get out a food journal to make sure you don't exceed a certain number. Food is to be enjoyed! But you know the science of weight loss. Eat fewer calories and exercise to burn more calories. No matter what diet you're following, if you eat too many calories you won't lose weight. This combination is what we called "calorie deficit" and said to be the key to effective weight loss.

"If you're trying to lose weight, you want this to be a negative number - a "caloric deficit." For instance, if you eat 1500 calories and you burn 2000, you've created a 500 calorie deficit that day. Your main goal for fat loss is to accumulate a significant caloric deficit over the entire week."

-Hussman Fitness

Honestly, I'm tired of counting calories. Is there any possible way to lose weight that don't involve tracking calories? Authority Nutrition show you simple tricks that could help you lose weight WITHOUT having to do math every day.

1. Cutting Carbs to Reduce Appetite 

Don't be surprise if your Asian host serve you rice with virtually every meal. We eat a lot of rice. Rice is a food staple for many Asian countries. A good pal shared to me not long time ago that she lost a lot of weight by cutting rice out of her diet. Probably the most effective way to start losing weight without calorie control is by cutting rice from my diet. Or to be specific, cut back on carbohydrates - rice, bread, pasta, potato and cereal, white flour, refined sugar, high fructose corn syrup.

One study show that people who eat less carbohydrates feel less hungry therefore automatically start to eat less calories. Reducing carbs also lowers your insulin levels which leads to significant reductions in water weight.

2. Eat Eggs for Breakfast to Make You Lose Weight Fast

Eggs are among the most nutritious foods on the planet. It contain about 6 grams of high quality protein. Studies have shown that people who eat eggs for breakfast are more likely to lose weight than those who ate bagels. This is probably because the protein and fat in eggs keep you feeling full much longer and reducing the need for a mid morning snack.

3. Eat Low Energy Density Foods to Trick Your Brain Into Losing Weight
'Energy density' is the amount of energy (or calories) per gram of food. Foods that are high in fat and have a low water content, like candy and desserts have high energy densities, while foods that are naturally high in water, high in fibre and lower fat such as fresh fruit and vegetables are tend to have a lower energy density. Studies have shown that by choosing foods with a low energy density (like vegetables and some fruits) can can help you feel more satisfied with fewer calories, without feeling hungrier.

Do you have anything else to add? Share your wisdom in the comments below.

5 more days to complete this challenge. Deep down, I'm afraid if I don't lose weight --- if I don't lose at least 10 pounds on this challenge, I'll be disappointed again. But whatever...I know that the number on the scale is NOT everything. At the end of this Drop 10 challenge I promise that whatever the number on a scale, I won't let it be the determining factor in whether I've succeeded or failed.

Previously on Drop 10 Challenge:
[Day 2] April Drop 10 Weight Loss Challenge
[Day 3] Three Common Sense Approach To Cheat Your Way To Lose Weight
[Day 4] How Do You Show Love And Support To Others Without Involving Food?
[Day 5] Another Inspiring Weight Loss Story

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[Day 5 Drop 10 Challenge] Another Inspiring Weight Loss Story

It's only Day 5 on the Drop 10 Weight Loss Challenge today but my motivation starts to fade away already. I'm looking to shrink my belly so bad but it's so huge that I hopelessly can't imagine how it could ever melt away. I needed to always remind myself to not give up because I don’t want to be known as someone that is weak and gives up, especially to my children. I want to prove myself to the world and to myself that I CAN and WILL achieve what I set out to do. If someone else can do it then so can I.

Today's inspiration is from Tiffany. Hear her story of hope posted on her instagram @idependonme7. Remember to check her Instagram later, and follow her to get your daily dose of motivation.  

"Everybody starts somewhere! My name is Tiffany. I have lost 106 pounds since September 2, 2014. Smallest weight since middle school. I had accepted last summer I would forever be that big girl. But nope I changed that! 7 months you ask? Yes. 7 months. Seven months of consistency. Seven months of getting up and going to the gym 4-5 days out of the week. Seven months of meal prepping. Seven months of saying no. Seven months of smiling. Seven months of looser clothing. Seven months of water. Seven months of goals. Seven months of happiness."

"At the end of August my grandpa (who was my life) passed away. I drank for almost a week straight and then at work they announced a weight loss competition. I joined---because why not? Might win some money. Then I got a couple friends to do one. I ended up winning both my work and friend competitions. After about 3 weeks---I was in it 150%. Since then I have been going full force at my weight loss. I made it thru the busiest holidays-2 trips-my dad being in ICU on life support- you name it! Events and things will happen every year. You just gotta figure out how bad you want it! Hard? Yes. But gets easier. Worth it? Worth EVERYTHING! Make 2015 your year! Nothing good comes without a little work!"

Weight Loss Inspiration: Remember that one little setback is not enough to stop you from achieving your goals.

There's hope. There's hope for everyone. Submit your weight loss success story, and you can pass along the motivations to those in need. Don't forget to comment and share below:

What keeps you motivated to lose weight this week and live a healthy lifestyle?  

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[Day 4 Drop 10 Challenge] How Do You Show Love and Support to Others Without Involving Food?

It's Day 4 on Drop 10 challenge today.

Mr husband brought home my favorite peanut waffle today which I reject it not. I afraid he may not want to buy for me next time if I did. I'm actually happy that he got something for me that I feel loved and I just want to appreciate that. (You know I hate to admit but being a stay-at-home mom is brutally lonely. Sometimes you can be easily touched by simple act of affection.) We've also heard this line a million times already, the way to a man's heart is through his stomach. Mean that a woman can make a man love her by cooking him good meals. Cooking is one way to show love.  I remember every time I visit my parents, mom will always have something to serve. Even when I am on diet, I can't...I mean okay first, good foods are hard to resist and secondly I don't want mom to take it personally and be offended just because I refused to eat the foods she prepared wholeheartedly.

People show their love through giving food.

Why people tend to link food with love? I think it's a behavior that we learned growing up. Most of us at early ages learned to associate foods with affirmation especially from parents. But if your loved one is on a weight loss goals, how do you show love and support without involving food? Here are few ideas:

1. Gift that show LOVE 

My husband never bought me flowers. Not even when we were still date. And I secretly hope he would buy me one day because I thought it would be romantic. The hubs more prefer to spend money on things that have added value like foods. Haha If you have creativity and a little time, believe me you don't need to spend a fortune to show someone you care. You can create card for no reason and send to them when they least expect it. Or list down 100 things you love about your loved ones, print it out and frame it to show your admiration for them. To make it extra special, read it out loud!

2. Simple but smart conversational 

Be a good listener. You have conversations with your loved one often, but are you really listening? Listen actively to express your interest. Make eye contact so that they will know with certainty that you are absorbing every single word. You can throw in an encouraging phrase here and there to show that you're paying attention. I told my husband that I never liked like him playing games on his mobile while I was trying to have a conversation with him. It gives me impression that he does not truly listen and I always end up feel like I'm talking to the wall because he is so distracted to respond. Everyone wants to be heard. Give him or her time to say what he or she wants to say.

3. Offer your time 

Spending quality time with the one you love is important in every relationship. Walk together in the evening is one fun activity that you can do together, you can take the kids which will also encourage family bonding. Have lunch together during the week, or have dinner by candlelight, even with the kids. Exercising together can also help in bonding.

There are many ways you can show your loved one how much you care in ways they'll truly appreciate --- without involving food! Please add your ideas in the comment;

 How do you show love to others without involving food?

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[Day 3 Drop 10 Challenge] Three Common Sense Approach to Cheat Your Way to Lose Weight

Today is Day 3 of Drop 10 Weight Loss Challenge. So I cheat today. I ate outside my eating window and the food I ate is not in the Drop 10 menu. I feel bad but on a positive side I didn't drink my favorite super creamy white coffee. I didn't drink calories today, yay!

Cheating is a natural part of dieting. Cheat once a week can help keep the constant craving at bay. But the question is how frequent do you have cheat meals? I believe it's important to keep your cheat meals under control. Dr.Oz prepare these 3 useful guidelines on how to go off your diet once in a while in a sensible way.

1. Choose the best time to cheat on your diet

By deciding at the beginning of the week of when to make your cheat day, you'll be less likely to cheat during the rest of the week. Pre-plan your cheat meal so you can budget your calories for what matters most to you. Slimming tips: Make sure there are at least 5 days between your cheat days.

2. Don’t let your cheat day turn into a binge day

Cheat day can be beneficial but you don't want to overdo it. Cheat days often involve binge eating, so be mindful of your calories! Don't just cram food down your throat because you can. Eat only something worth savoring.

3. Eat more filling foods

Eat foods that make you feel full and satisfied because these foods will --- eggs, whole grains, fruits, vegetables, broth-based soups, salads, lean meats, seafood, and low fat dairy. These foods fill you up and help tame your appetite.

For some people the idea of cheat days or cheat meals do them right. Fine. But for me taking one meal or a day off like what happen today usually leads to another meal or day off. That cycle of laxity can continue for days or weeks. Sometime it can even cause the end of a successful nutrition and exercise plan.

I think I shouldn't have cheat meals until I've reached my actual goal weight.

What about you? 

When you're tempted with a cheat meal, should you give in or should you resist? 

Share your thoughts and comments below.

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[Day 2] April #Drop10 Weight Loss Challenge

I feel so accomplished today! I gets to tick off "exercise" on my to-do list first thing in the morning. When I procrastinate, I knew I'll end up doing nothing in the end. So the trick is to do first things first.

Today is Day 2 on my April #Drop10 Weight Loss Challenge. Yesterday my diet was so messed up that I decided not to blog about it. There's no reason to justify myself to everyone why I'm not losing weight last month. It's just not happening. So April is again a new chapter. Success, here I come.

The #Drop10 Diet Plan

Intermittent fasting (IF) to lose weight. I can't believe I blog about my weight loss plan with IF method on this month a year ago. I am one piteous lady, I know. Looking at my blog history, I feel like I am going round in circles with weight loss. But I'd like to remind myself and to everyone who's on the same path that weight loss failure is not the opposite of success. Failure is just part of the process of success. Comforted enough?

I choose to do a Daily Intermittent Fasting. I'll follow the Fast-5 Diet, fast for 19 hours (including sleep) and then "feed" for the remaining five hours. My eating window would be between 10am to 3pm. I'll combine this with Daniel Fast. During the eating window,

1) eat only food in its natural state, such as fresh vegetables and fruit.
2) abstain completely from party or junk foods.
3) no bread, no rice, no pasta, no cakes, no cereal, no crackers, chips or any other packaged food.
4) no meat
5) drink nothing but water and green tea. Oat milk drink is allowed.

I have attempted water fast in the past, but that's pretty tough. I guess intermittent fasting is the easiest type of fasting to stick with as you won't feel deprived.

The #Drop10 Workout Plan

Hello New Body: 4-Week Workout Plan by Jennifer Widerstrom

I'll follow the 4 week workout plan created by The Biggest Loser trainer Jennifer Widerstrom. In this plan, you'll need a set of dumb-bells. You could use anywhere between 5-to-15 pounders depending on your fitness level.

1. Do each move in order for 1 minute, going as fast as you can with good form. Keep track of your reps: as in, actually write them down.
2. Ideally, each time you do the routine you're able to eke out a few more. Don't rest between moves.
3. Once you've done all 6, rest for 1 minute.
4. Then do the whole thing 4 more times.
5. Your total workout time: 5 rounds in 34 minutes.

Overachievers: If you want 'extra credit', you can jump rope or do jumping jacks during rest between sets.
Do the routine 3 days a week on alternate days. How you spend the other 4 days of the week is up to you.

Hello New Body: 4-Week Workout Plan by Jennifer Widerstrom

I hate to do planks...but I want the benefits they give. This is serious, holding a basic plank is too difficult for me. My abdomen feels as if hanging heavily. I found this awesome lady on YouTube and her guidance on how to do and modify Plank exercise for your core give me some new insight.

Super massive mama! Still trying to improve her planks to get the most out of them.

The secret to success is to break down your ultimate weight loss goals into mini goals that are easy to manage.

Let me know, what your mini goals for April?

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