Use Results As Rewards, Not Rewards For Results

Posted by on May 16, 2018 in Lessons Learned, Lose Weight

Results are the outcomes follow by the consequences of something. You try to lose weight today and it is quite normal for you to step on the weighing machine to see if you are getting good results.

How Often Should You Weigh Yourself

Research shows that weighing yourself more often will give you burden than benefit. This is because your weight number may fluctuate and may not look good all the time, and if you can be easily affected by poor numbers, you can become demoralized and demotivated. So, stop putting much emphasis on the number on the scale, but rather, focus on looking good.

The reason here is simple: Many factors can affect your weight i.e. your muscle mass, body hydration, or even body hormones. The idea here is to keep track of your weight as often as you are comfortable, with the knowledge that the number does not represent everything.

Having that said, there are a few things you must keep in mind as well.

  1. Try to weigh yourself the same time every day. This will help you to keep track of your numbers accurately over a period.
  2. Try to avoid weighing after exercise or after a heavy meal. The number will not be accurate.
  3. Don’t give up just because your weight goes up. See below illustration.
  4. Though weight will fluctuate, it shouldn’t shoot up or increase constantly.

This is what you will expect to see on your weight journal:

This is what will actually happen:

Tip: Don’t just give up when you don’t love the numbers on certain days of the week or month. Be realistic to know the facts.

How To Leverage On Results To Motivate Yourself?

Given the above, it is quite a challenge if you want to motivate yourself daily. This was what exactly happen to me. On certain days when my number goes up, I felt apathetic and uninterested.

A few weeks after I learned about such fluctuations (the science of weight losing), I started to correct my mentality. Instead of weighing daily, I did it twice a week, or sometimes once a week.

At the end of every week, when I observed the trend that my weight was dropping (even though it fluctuates on certain days), I knew I was seeing results.

Here is the best part: Most people will start to feel satisfied when they see results. They will start to reward themselves with foods, which in most cases, result them in weight losing failures.

I leveraged on my weekly results by using them to set a slightly higher target for myself next week. But this target must be reasonable and gradual. Example, if I lost 1 kg this week, I tried to lose 1.1 kg next week.

The point is, I told myself I must see improvement, though it can be small, but at least there are some improvements. It is the growing results that often make success.

You ought to See Results As Rewards, Not Rewards For Results. Hence, if you see good results, naturally you will hope to see better ones again.


This Is How Often You Should Weigh Yourself If You Want To Lose Weight

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Too Much Fiber – How Can It Adversely Affect Our Body?

Posted by on May 7, 2018 in Eating Right, Lessons Learned

Probably a natural distinctive trait of mine – always hoping to see results fast, I neglected the fact that more often than not, things have to go slow if they are meant to be. I can’t believe I have taken too much fiber too quickly, I started to feel unwell.

Let me explain now why too much fiber within a short time is bad… slowly….

A high dietary fiber diet is beneficial to our body in many ways particularly lowering our blood cholesterol, maintaining healthy blood glucose level and reducing our risk for cardiovascular diseases. However, we shouldn’t ignore the potential health issues resulted from excessive fiber intake, especially over a short period.

Image Credit: Cathy Arkle’s Nuts and Grains album

Adverse Effects Of Excessive Fiber

1) Poor Minerals Absorption – Essential minerals like iron, zinc, magnesium, and calcium will be passed in our body without absorbing them. Take enough supplements to replace them if necessary.

2) Result In Gastrointestinal Issues – Gas and Bloating are common gastrointestinal issues with your upped intake on fiber.

Tips To Reduce Excessive Fiber Symptoms

Apart from increasing the fiber intake gradually and hydrating yourself more, as recommended above, here are some tips to reduce your symptoms:

1) Exercise more

Whether you are taking a walk at the park, or doing cardio workouts, you are encouraged to increase your physical activity level to improve your colon movements.

2) Take Supplements

You may take supplements if you are facing some digestive distress symptoms i.e. if you are facing constipation, you may take magnesium supplements to optimize your bowel function.

Otherwise, you may consider taking multi-vitamins to replace the lost nutrients due to malabsorption.

3) Do It Gradually

A typical daily fiber intake for a healthy diet should be around 20 – 40 grams and if you used to take only 10 – 15 grams per day, you should increase by 2 – 3 grams for a start and monitor if you are facing any digestive distress. I suggest monitoring this over 6 – 8 weeks on a safer side.

4) Drink More Water

As you increase your daily fiber, it is also recommended to increase your water intake, as fiber depends on water. Not drinking enough water may result in dehydration. Dietary fiber comes in 2 types, soluble or insoluble. Soluble fiber absorbs water and slows down the food leaving our stomach. Insoluble fiber traps and retains water from our intestines to prevent constipation. Due to their benefits, you can observe that they depend on water to work.

5) Take Probiotics

Fiber only helps to facilitate the digestive process but may not build a healthy environment for our gut. Modern processed foods pretty much kill the good bacteria in our digestive tract,which advertently affect our digestive health. Certain probiotic strain like Bacillus subtilis relies on fiber to thrive, which makes the two a truly winning combination.

Also read: 6 Effective Tips To Help You Build A Strong & Healthy Gut

6) Try Colon Hydrotherapy 

Also known as colon therapy, colon hydrotherapy is a form of colon cleansing that uses special herbs, enzymes, or probiotics, to boost the medicinal properties to remove toxins from our colon and keeping it clear.


You may experience some abdominal issues like gas and bloating during the initial stage of fiber increase because your body is adjusting slowly to the change. However, you shouldn’t feel pain at all and these initial symptoms should go away after a while.

After reading this, I think you should know how to move your pace when it comes with eating enough fiber every day.


Too Much Fiber? 2 Ways Your Gut Will Tell You

Signs and Symptoms of Too Much Fiber in the Diet

Does Fiber Increase Water Needs?

Colon Hydrotherapy: Everything You Need to Know

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Over Exercising – How Does It Affect Your Weight Losing?

Posted by on Mar 2, 2018 in Exercise Routine, Lessons Learned, Lose Weight

Nah… Until today, that I learned that over-exercising can be bad.

So why is it so? Well, let me explained to you now.

When we mention over exercising, we mean making our exercise routines more frequent, harder and faster. However, it does not mean that it is better.

You may face some or possibly all the following withdrawal symptoms like me:

  1. Your athletic performance will decline – Excessive training with inadequate rest will result in poorer performance. This is because it is during the recovery periods that your cardiovascular and muscular systems will improve to greater levels to cope with the amount of stress you have applied. Not resting well means shorter recovery period.
  2. You feel tired (fatigue) instead of energized – Most people increase their intensity of exercise but not their length of recovery time. As a result, your body would have stressed heavily again, before it could fully recover.
  3. Your immune system may weaken – Although exercise can boost your immune system, especially for certain upper respiratory diseases but it is only if you exercise moderately and regularly over a period.
  4. You may not sleep well – Over-exercise is known to be a major cause of insomnia because excessive exercise especially endurance training, will make your body produce more stress hormones and activate your stress response. Stress hormones can weaken your immune system too.

So how does over-exercising affect your weight losing? Well, in a few ways, if you ask me.

  1. You will eat more – When you exercise more, you will grow hungrier and possibly eat more to cure your hunger.
  2. You will eat faster – When we grow hungrier, we may eat faster. As a simple eating rule, we should give ourselves 20 mins to finish a meal so that our brain can tell how much we have eaten. Eating faster may also impair your glucose tolerance & insulin resistance, thus affecting metabolism & fat burning.
  3. You will eat immediately after exercise – Growing more hungry may increase our chance of eating immediately after exercise, which may in turn, limit the effectiveness of our workouts, since our body will tend to store any new calories you have just consumed.
  4. You will eat at night – As our activity levels are low at night, it is not recommended to consume any food after 8PM at night. However, if you are unable to sleep due to over-exercise, you will tend to eat due to hunger, especially if you did not eat enough for dinner.

I have personally experienced ALL symptoms above. Please feel free to ask me any question you have below or if you have experienced any other withdrawal symptom not mentioned above.

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