Confession of a fat lady: Part 7: Back again…with new determination

I signed up for gym membership on March last year, with determination to shed 20 pounds over the duration of 1 month. Unfortunately since signing up.. i only went to the gym for less then 10 times!! Bad huh? tell me about it. Again I am blaming it on work and good food at the office. (yes blame it on everything else apart yourself Wanie!!)

Last month, my dad was hospitalized for a mild heart attack, two weeks after that, he was hospitalized again for diabetes. The doctor decided to cut 2 of his toes that were severely damaged, because of  his diabetic condition.  My dad’s health condition gave me a wake up call that I NEED TO TAKE CONTROL OF MY HEALTH. I need to live healthily and eat healthily. And I MUST LOSE  SOME WEIGHT.

To cut the long story short. I am hitting the gym again… this time with new and stronger determination, not only to lose weight but to live a healthy life!

 

Confession of a fat lady – part 7

It has been ages since my last entry. Well guys, I have not lost any weight. A year ago when I first set foot in New York City, I hoped that I would be able to shed pounds and pounds of these extra fats. But…being abroad and away from home does not means away from good food!!!

There are always friends and colleagues who loves you and will feed you all the time!! Nasi Lemak is not a problem here! So does other things.

I went back to Malaysia weeks ago, and the first word that cme out of my mom’s  mouth when she saw me… was

“tak kurus pun!!!” ( You don’t even lose a pound!!)

Hmm.. really need to do something people, and exercise is still and remain the greatest challenge.

I need Jillian!! oh no.. I need Koli from the latest Biggest Loser ( because he is cute!!)

 

Weight loss activity

Last sunday, kak siwah, nana and i went jogging.

Mak did it because she feels like she needs to exercise.

Nana did it because, she is obsessed with trying to become smaller.

I did it because I am fat.

 

Confession of a Fat lady part 6

It has been some time eh?

Yup… and during those period, I did lost like a kg or 2. however that does not gives any significant difference to my appearence. yess peopple it is stil XXL. Muahahahhahaha

 

 

Walking To Burn Calories

Hi peeps, been too busy lately, sorry for the delayed entry. The easiest and cheapest way to exercise is by walking. A friend of mine loose weight by cycling ( but the  you have to get yourself a bicycle first). i found a website, that tells us how to burn more calories just by having our morning/evening walk. Please visit http://walking.about.com for more info.

 

 

 

Weight is determined mostly by the balance of calories – how many you burn vs. how many you eat each day. To lose weight, you need to increase your activity to burn more and/or eat fewer calories each day.

 

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.Note About the Calories Chart
You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn’t helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

Calorie Calculator by Distance

Calorie and Distance Calculator

Pedometer Steps Calorie and Distance Calculator

Next Page > Burn More
> Page 1, 2, 3, 4, 5, 6, 7, 8 , 9

The chart of calories burned per mile is based on MET research – metabolic equivalents of various activities.
_{References: AINSWORTH BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. “Compendium of Physical Activities: An update of activity codes and MET intensities.” Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.}

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

 

Confessions of a Fat lady – part 5

If you cant become slimmer, why dont try and make your friends fatter?

he he he EVIL GRINNNNN – bought a box of donuts for Helmi and Intan today!!!!

 

 

Confession of a fat lady – part 4

Breakfast – Nil

Lunch – Peanut Butter thick toast, prawn mee and ice lemon tea

Dinner – Zinger Burger and a piece of chicken from KFC

Exercise – NIL

Amount of calories consumed : “Definitely more than my RMR, GOSH!”

 

Designing My Own Weight Loss Program

I have been actively searching for the best lost weight formula, and although I am still lousy at these calorie counting thinggy, so far I think I am on the right track. Found one free weight lost website www.theloseweightdiet.com and it is very useful.

In summary, the lose weight diet stated that in order to lose weight, I have to take at least 500 calories less than my RMR ( which is not that easy so far). And even if i consume all the calories requires by my RMR, I can always jog or do some aerobics to help burn it out.

Hmmm who said weight loss going to be easy?

 

 

Confession of a fat lady – Part 3

Forgive me god for i have sinned,

last nite i had :

1- kerang bakar

2- ayam percik

3-tahu bakar

4-Sotong bakar

5-a glass of ice lemon tea

6- a glass of coke

for dinner….

Anyhow, I am still new at this calorie counting thinggy, will try and count properly today!!

 

 

Confessions of a fat Lady – Part 2

Ok, read my previous articles. Tips from www.wikihow.com said that in order to loose weight we should calculate our RMR (resting Metabloic Rate). From our RMR we would then find the amount of calories we should consume per day. So in order to sheds some pounds, we should not consume more than that.

My RMR calculation :

RMR = 9.99w + 6.25s – 4.92a + 166g-161

• w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
• s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
• a = age in years
• g = gender = 1 for males, 0 for females

 

RMR = 9.99(72) +6.25(161) – 4.92(30) +166(0) -161

RMR = 719.28+1006.25-147.6+0-161 = 1416.93

1. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
2. RMR x 1.15

Daily consumption of calories = 1416.93 * 1.15 = 1629.46 calories ( jer?) 

**********

OK. Here comes the terrible part of counting. What I had for breakfast?

1. A plate of nasi lemak (rice in coconut milk ) = 205 + 35 = 240

2. A mug of Teh tarik( tea with milk) = 0 +123 = 123

3. 3 pieces of Kak Siti’s deleicious KARIPAP (pastries) = 3 * 111 = 333

4. Apple juice = 15 (per serving of 31 g)

Total +- = 711 ( if i only had 1 serving of apple juice!!!)

More or less I have consume almost 1000 calories for breakfast. I should spend the balance of 600 calories quota wisely for lunch and dinner. 

Calories refference at www.thecaloriecounter.com