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.

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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,

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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,

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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,

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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,

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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?

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