Weight Loss Gem: Three Way to Stay Positive After a Diet Slip Up

Yesterday was a very bad eating day. But not really.

I cook at home but I overestimate the portion sizes for three. And in order not to waste the food, I had to use my stomach as a trash can. I ate excess calories, I felt bad and tying in guilt.

Have you ever find yourself messing up your diet one day, and so to "comfort"" yourself you go all out binge eating throughout the week. Helplessly eat whatever you want, without restriction. That was me before. When I felt like a failure after making weight loss mistakes, I shamefully give up dieting. But you don't slash all three car tire just because you got one flat, right?

After a series of wake up call to lose weight, I convince myself this time not to make one bad day into one bad week. I may have failed today but that is not the end. So I'll stay positive. If you remember, I blog not a long time ago about How To Pick Yourself After a Setbacks.  This is one of the lesson: Consider what you did right today instead of focusing on what you did wrong. That's the way to go!

How to Stay Positive After a Diet Slip Up

1. Get Right Back on Track
Don't wait until tomorrow to bounce back. Things happened. People make mistakes and it's normal. But don't dwell on it. Allow yourself move past it and simply return to your original weight loss goals. Don't go overboard and beat yourself up, resolve to eat healthier instead.

2. Remind Yourself That Weight Loss Doesn't Happen Overnight
Neither does weight gain. So don't worry about those 500 or 1000 extra calories you ate. It can easily be made up over the next week or two simply be reducing your daily calorie intake by 100-200 calories per day. In the end, your body isn’t going to be able to tell the difference.

3. Be Kind Towards Yourself 
Focus on the good choice you've made and tap your back for a job well done. I might have ate excess calorie yesterday, but I didn't touch any junk food. I have a good reason to celebrate.

It's okay to reward yourself from time to time. It's one way to keep yourself striving for your goals. Only don't reward yourself with food or something that can sabotage your weight loss effort. Treat yourself with new workout top, bikini, a manicure, massage or a long bubble bath if you have been making significant progress along with your diet.

It's your turn: How do you stay positive when your weight loss effort or something you plan ahead is not going according to plan? Share in the comments. 

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Pray Yourself Thin: A Special Prayer to Conquer Gluttony

Pray to lose weight. I don't know what's your reaction when you read this but I know some people are skeptical about the idea, some may even laugh or judge. I remember my mama. She said, 'no matter how hard you pray, you'll never lose the weight if you don't watch what you eat.' I know right.

When I said pray to lose weight, I don't mean that you simply pray and expect that your body fat will melt away immediately while you enjoy all the food you like. Prayer is not some sort of mantra which you say your words and WHOOSH!!! you suddenly turn into a slim and slender Miss World. Like magic? No. Prayer is an act of surrender your life fully to God. By praying you are saying to God that you need help. By praying you're admitting that you cannot escape obesity with your own willpower, you admit that you cannot do everything alone. By praying to God and giving up your weight problem and health issues to Him means you're surrendering the burden to God. When you pray to God, don’t pray to Him to make you a size 0. Even though God listens and responds to every prayer, He is not going to do that. Because He never takes away our free choice. He gives us room to grow — space to accomplish things on our own. So when you pray, ask Him for the strength and inspiration to make the right choices.

If you're not Christian but a member of another religion or tradition, or maybe you're atheist or non-religious, no problem! Ask your Creator as you know him (or her) and put whatever faith you have into gear.

I found this beautiful biblical prayer by Germaine Copeland. If you're on the same path as me struggling with overweight or obesity, this is maybe one of the best prayer to help us with weight loss and health challenges.

Victory Over Gluttony


Gracious Heavenly Father, it is written in Your Word that if I confess with my lips that Jesus is Lord and believe in my heart that You have raised Him from the dead, I shall be saved. Father, I am Your child and confess that Jesus Christ is Lord over my spirit, my soul and my body. I make Him Lord over every situation in my life. (Romans 10:9, 10) Therefore, I can do all things through Christ Jesus Who strengthens me. (Philippians 4:13) 

Father, I have made a quality decision to give You my appetite. I choose Jesus rather than the indulgence of my flesh. (Deuteronomy 30:19)

I command my body to get in line with Your Word. I eat only as much as is sufficient for me. I eat and am satisfied. (Proverbs 25:16)

When I sit down to eat, I consider what is before me. I am not given to the desire of dainties or deceitful foods. (Proverbs 23:1-3)

Like a boxer, I buffet my body — handle it roughly, discipline it by hardships — and subdue it. I bring my body into subjection to my spirit man — the inward man — the real me. Not all things are helpful — good for me to do, though permissible. I will not become the slave of anything or be brought under its power. (1 Corinthians 9:27 amp)

My body is for the Lord. I dedicate my body — presenting all my members and faculties — as a living sacrifice, holy and well pleasing to You, presenting them as implements of righteousness. (Romans 13:14) I am united to You, Lord, and become one spirit with You. My body is the temple, the very sanctuary of the Holy Spirit Who lives within me, Whom I have received as a gift from You, Father. (1 Corinthians 6:19)

I am not my own. I was bought for a price, made Your own. (1 Corinthians 6:20) So then, I honor You and bring glory to You in my body. Therefore, I always exercise and discipline myself, bringing under authority my carnal affections, bodily appetites and worldly desires. I endeavor in all respects to have a clean conscience, void of offense toward You, Father, and toward men. I keep myself from idols — from anything and everything that would occupy the place in my heart due to You, from any sort of substitute for You that would take first place in my life. (Romans 6:13)

I no longer spend the rest of my natural life living by my human appetites and desires, but I live for what You will! I am on my guard. I refuse to be overburdened and depressed, weighed down with the giddiness and headache and nausea of self-indulgence, drunkenness (on food), worldly worries and cares; (Luke 21:34 amp) for I have been given a spirit of power and of love and of a sound mind. I have discipline and self-control. (2 Timothy 1:7 amp)

Father, I do resist temptation in the name of Jesus. (James 4:7) I strip off and throw aside every encumbrance — unnecessary weight — and this gluttony, which so readily tries to cling to and entangle me. I run with patient endurance and steady persistence the appointed course of the race that is set before me, looking away from all distractions to Jesus, the Author and Finisher of my faith. (Hebrew 12:1-2 amp)

Christ the Messiah will be magnified and get glory and praise in this body of mine and will be boldly exalted in my person. (Philippians 1:20 amp) Thank You, Father, in Jesus’ name! Hallelujah! Amen.

Have you tried incorporate prayer into dieting and weight loss? If you have a testimony that you would like to share, drop your comments below because we would love to hear it!

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A Really Really Embarrassing Moments Get My Diet Back On Track

Have you ever been stuck on the Tomorrow Diet? Well, that what was happened with my Oatmeal Fast plan.

I wanted to blog about my journey doing this oatmeal fast, but I don't want to write anything yet until I pass the critical day 10. I always eating on autopilot. I snack while I'm cooking. I am constantly tasting what I am preparing. I always feel the need to open the fridge and munch on something every time I literally pass it. I repeatedly raids the fridge and cupboards although I'm not hungry. When I find myself binging on large portions, exercise is the last thing on my mind. I can't work any harder than anyone else and I felt that it is impossible to burn all the calories I have eaten. So in my opinion exercise is pointless for me.

I am actually ready to just give up on trying to lose weight when this embarrassing incident happened to me.

I will never forget June 1. Ever. 

It was school holiday and we spent the week at my in-law. He lives in a rural livelihood, where they still use squat and pail flush toilet. Whenever we came to visit I'll make sure to colon cleanse the day before and limit my food intake so that during our stay there I don't have to get up to do heavy business in the toilet. I didn't mean to be rude but I feel a bit uncomfortable using the toilet, and  toilet is also outside the house. I am scared to go to the toilet at night. Not just at my in-law actually, I absolutely hate to poop somewhere that isn't my own home. This is my strongest anxiety about travelling.

Back to the story, I usually very particular with what I ate when I am on the go. I avoid spicy food and make sure not to overeat but I don't know why at that time I ate totally mindlessly like I don't care. And my biggest fear came upon me. We were planning to leave the next day but then I get a sudden urge to go to the toilet to poop. This may sound ridiculous, but I plan to hold it in until tomorrow. Unfortunately...at one point I can't hold it in any longer.

I rushed to the toilet. I took some time to got water from the pipe nearby (I grew up in a culture where water is used after using the toilet) then after that rushed in to fix the toilet's broken key before I can get down to do my business. In the middle of the "chaos" I suddenly heard a loud sound PRAAAK!!! and out of nowhere I found myself already in a sitting position on the floor with one of my leg hanging inside a hole. Took me a few second to process and realized what just happened. I just had a misstep on the toilet and broke it. Imagine human waste down there, my foot may have touched...so disgusting! YUCCKK!

The falling: Sorry if this picture makes you uncomfortable (^_-)v

I knew that when people first heard about it, the most common response is... Fat woman breaks toilet. My sister in-law laugh herself to death when I ran to report her this. I'm shocked, the urge to poop is completely gone. Now with egg on my face for breaking a toilet and being laughed at, I had to face my father in-law to tell him what happened. I actually want to keep it silence but it could be more embarrassing if I do. From that moment, I promise myself, promise to my husband I never want to set my foot in his hometown anymore, not anymore until I lose a significant weight. That's a vow.

I am waiting, finding too much time to lose weight all this while. I know I wanted it but can't set my mind to just do it. I know I have to start somewhere but don't know where to start. I remember about this story I read from a local magazine about this boy who is overweight. He knew he must lose weight but did't have the motivation to start until he diagnose with diabetes. It was a big wake up call for him but he kept procrastinating his plan to lose weight until at one point he had one of his leg amputated due to diabetes. Too sad. I learnt a very important lesson from his story. It's never too late to lose weight but don't wait until it's too late. Don't wait until there's tragedy in your life.

Weight loss quotes: Don't be stuck. If you don't like your situation, change it.

With the belief that it's not too late to start again, I start today and throughout this whole weekend, I will ban sugary drinks. That's for a start. Sound like a small step but I believe promise a huge result. 1 day without sugary drink, how much calorie you can save? Imagine 21 days.

Sometimes you just know that it's time to start a new chapter of your life. How do you start over and have the life you want? 

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Escaping From Obesity: My Oatmeal Fast Experiment

I am honestly feeling a bit down for not losing weight on the Drop10 challenge last month. But it's ok. Like what I've mentioned in my previous post, real success is not having things, but having victory over yourself. The scale didn't move but I am one step ahead for being no longer jeopardized by mindless eating. I'm one step ahead of success for craving healthy foods now instead of junk foods!

Weight Loss Goals for May
Dear Lord May is almost over and I accomplish nothing this month. Ahhhhh I know procrastination is my greatest enemy! You see I didn't update for weeks because of this --- my diet went offshore. I still watched what I eat, tried to eliminate junk foods but  there are times when I feel like I messed up and my weeks are gone, not consistent with my workout and so. But I don't want to get this month completely wasted. A little bit late for writing a new goal for May but let's just say this is an early weight loss goals for June.

My weight loss goal for the next 40 day is to become OVERWEIGHT. My ultimate weight loss goals is to reach my ideal weight, and to be able to wear jeans again for the first time after 5 years. But I want to go step by step so I'll feel less overwhelmed with the amount of weight I have to lose. I stand at a cute 4'10" and  based on my height my BMI says that I am worryingly obese at 80kg (BMI: 36.5) If your BMI is greater or equal to 30 you are considered obese. I don't want to rush off the weight this time. I aim to ESCAPE OBESITY first and gradually move into overweight category 55 - 65 kg (BMI 25-29.9), and achieve my ideal weight later which in my case the number between 41-54 kg (BMI 18.5-24.9) is the right weight for my height.

The Weight Loss Plan
I will undergo my first 40 day oatmeal fast start yesterday May 25, 2015 through July 3, 2015.

But first, I want to make it clear that I am not a doctor, nurse, or even a nutritionist. This is just me tracking my own weight loss progress, sharing with you my journey, what I'm doing, and my opinions regarding the oatmeal diet. It may be for you or maybe not – you do at your own risk.  It's always wise to consult with your doctor before undertaking any new diet plan.

The oatmeal fast is a partial fast which similar to Daniel fast which abstaining from certain foods for a prolonged period of time. You can eat as much as you like – but only oat. Oatmeal fast is a milder types of fasting. It's easier to do than to water fast or juice fast because you ARE relatively eating something. Oatmeal fast does offer the same benefits of healing and cleansing of the body but the speed at which detox occurs can be slower, but that also means it will be more comfortable.

Sample Meal Plan

Breakfast - A half cup of oatmeal made with a half cup of skim milk, and seasoned with cinnamon or raisins. Take note, if you make your oatmeal with milk instead of water, you’ll add more carbs to your breakfast. Your small 8-tablespoon serving of oatmeal quickly goes from 14 grams of carbohydrates, all the way up to 28 grams of carbs if you mix in milk, honey and berries.

Lunch - Eat a half cup of oatmeal and top with half cup of flavored yogurt to make oatmeals less boring. Yogurt can also help your digestion stay on track.

Dinner - Prepare half cup of oatmeal and make it more colorful by mixing in fresh berries, a banana, dried cranberries, or sliced peaches. Try this oatmeal combinations suggested by Bryn Mooth, SparkPeople Contributor.

• 2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)
• 2 Tbsp raisins, 1 Tbsp chopped pecans, 1 tsp sugar (125 calories)
• 2 Tbsp dried cherries, 1 Tbsp chopped almonds, 1 tsp sugar (115 calories)
• 1/4 cup blueberries, 1 Tbsp chopped walnuts, dash of cinnamon (70 calories)
• 1/2 cup diced apple, 2 Tbsp dried cranberries (90 calories)
• 1/2 cup diced pears and 2 Tbsp dried cherries (100 calories)
• 1 Tbsp Nutella (chocolate-hazelnut spread), 1/2 a banana, sliced (150 calories)
• 1 cup diced apple, 2 Tbsp raisins, sprinkle of cinnamon (140 calories)
• 1/2 cup fresh or frozen blueberries, 1 Tbsp maple syrup,1 Tbsp chopped toasted walnuts (140 calories)
• 1/2 cup diced apple, 1 Tbsp raisins, 1 Tbsp peanut butter (165 calories)
• 1 Tbsp honey, 2 Tbsp raisins, 1 Tbsp chopped walnuts (175 calories)
• 1 Tbsp honey, 1 Tbsp peanut butter (160 calories)
• 1/2 sliced banana, 1 Tbsp peanut butter (145 calories)
• 1/2 cup sliced peaches, 1.5 tsp. brown sugar, 1 Tbsp sliced almonds, dash of vanilla extract (120 calories)
• 1/3 cup unsweetened applesauce, dash of cinnamon (35 Calories)
• 1/4 cup apple butter, dash of cinnamon and allspice (or pumpkin-pie spice), 1 Tbsp dried cranberries or cherries (170 calories)
• 1/2 cup sliced fresh or frozen strawberries, 1 Tbsp sliced almonds, dash of almond extract (75 calories)
• 3 Tbsp of your favorite fruit spread or preserves (80 Calories)
• 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins, 1 Tbsp mini chocolate chips (150 calories)
• 1 Tbsp chopped dried banana chips, 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins (120 calories)
• 1 Tbsp dried cranberries, 1 Tbsp raisins, 1 Tbsp chopped pecans (130 calories)
• Italian oatmeal: 1/3 cup part-skim ricotta cheese, 1/2 cup diced tomatoes (125 calories)

I once said I hate calorie counting but I'm taking my words back. I admit that the most basic way to lose weight is to slash calories so I am going back to basic - calorie counting. Even though on oatmeal fast I can eat as much oat as I want, but for this plan I would limit my calorie to 500 a day (totally sedentary lifestyle). One serving of cooked oatmeal (about 1 cup cooked) contains 150 calories, 3 grams of fat, 27 grams of carbs, around 6 grams of protein, and 4 grams of fiber.

Benefits of Oatmeal Fast

1. Oatmeal can help lower cholesterol level -  Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.

2. Oatmeal is a natural appetite suppressants - Not only does it stop cravings, oatmeal is also low in calories and makes you feel full longer thus boost your weight loss effort.

3. Oatmeal is high in fiber and protein - Medical experts often recommend eating fiber to ensure that you have healthy bowel habits and prevent constipation. Fiber can also lower blood sugar, cut cholesterol, and prevent colon cancer.

4. Oatmeal also help stabilize blood glucose - Oatmeal has a pretty high glycemic index, high in soluble fiber and complex carbohydrates which makes them slower to digest meaning it could prevent spikes in your blood-sugar levels. Stabilizing your blood sugar is crucial to increase your metabolism and help you lose weight. Much of the food we eat is converted into blood sugar that circulates in your bloodstream which is used by the body for energy or be stored for future use. Problems occur, however, when we are getting too much glucose, it leads to high blood-sugar levels, which your body can’t break down and stores as fat. On the other hand, eating too little glucose can lead to a low blood sugar level, causing your body to go into “starvation mode” where it burns your lean muscle instead of the fat. 

5. Oatmeal taste good! Oatmeal is not just a breakfast cereal anymore. Oatmeal is quick and easy to prepare, and it makes a perfect meal for lunch and dinner.

I am extremely so out of shape. I really need to help myself to get healthy! 

Drawbacks of Oatmeal Fast

Along-with benefits, oatmeal fast has several loopholes also. Let’s find out what they are.

1. Being a fad diet, oatmeal fast cannot be called a healthy diet program. Moreover, mostly nutrient dense foods such as vegetables and several other highly nutritious food items are forbidden in the plan.

2. In the beginning, it might be challenging for you to mold you with the fast schedule. You are likely to experience dizziness, nausea, headache etc. in initial days of the program.

3. No matter how favorite the food item is to you, when you are supposed to eat the same foods over and over again, you are likely to despise them.

4. You cannot continue your workout regime while abiding by the plan because you require calories and energy to continue with your workouts. However, oatmeal fast does not bestow you sufficient energy to go along with workouts.

5. Oatmeal fast like all other fad diets provides only short term benefit of weight loss. You will regain weight as you will revert to your old eating habits.

What diet plan have you done in the past? Does it work? How do you set yourself up to weight loss success? 

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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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