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!

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!!)

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.

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

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.}

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

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!”

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?

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!!

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