Ask & Motivate Yourself Why You Want To Lose Weight

Posted by on May 15, 2018 in Lose Weight

Before I started my weight-losing journey on 9 Jan 2018, I sat down and gave some thoughts over what I am going to do and what I want to achieve.

This question kept popping up in my mind: “Why Do I Wanna Lose Weight?”

Initially I couldn’t answer it well.

I know I can’t just start jumping into it, without giving myself a satisfactory answer. Because I know, if I can’t be convinced, how can I motivate myself along the way?

The same goes to you, my friend. If the reasons are not strong enough for you to pull you through the hard journey, chances are, you will fail and regret why you never think through this serious question.

I have my own reasons to lose weight. Here are some to share.

1) To Improve My Medical Condition

If you read my story here, you will learn that I was shocked to find out my Total Cholesterol, LDL (bad) Cholesterol and Cholesterol/HDL Ratio were all borderline high, during a medical health check-up on 29 July 2017.

Doctor warned me that if I were not going to take medication to control my condition, I would have to make changes to my lifestyle and diet to improve it.

This is what encouraged me to do what I am doing now…. to lose weight effectively, for my sake and the sake of my family.

2) To Fit In My Current Office Pants

Hard to believe that after many years of uncontrolled eating, my waistline has been expanding tremendously. It was last measured at 36.1 inches, which makes all my office pants unwearable. Squeezing my tummy into these pants were unbearable.

3) To Feel Light, Not Heavy

My initial weight was 70.9 kg when I first started. During that day, I felt heavy literally in everything I do. I felt heavy lifting up my hands, my leg or even my body. I even couldn’t perform well for my physical activities too i.e. pull-up.

4) To Boost My Body Immunity

Each time a colleague in my office falls sick i.e. running nose or coughing, he will bound to spread it to me. Consequently, I will spread it to my family members at home, especially my children. This is bad… somehow; my children were implicated. I hoped I could put a stop to this.

 

5) Not To Feel Fatigue, But More Energetic

Don’t know why previously I felt tired all the time. I woke up in the morning feeling sluggish and apathetic in whatever I do. I know it is only when I improve my health and physical fitness, I can expect some changes.

6) Give Myself A New Image

Everybody loves to look good from outside. A heavy, clumsy image has been following me for many years and I have always been hoping to give this image a revamp. Time to look different from the outside.

Taking all the above into considerations, it will only make better sense if I work on weight losing and improve on my health at the same time.

As for you who are reading this, you ought to find all the good reasons to justify for yourself, why you are willing to put in so many months of effort to go into this!

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8 Useful Tips To Manage Your Progress & Do Your Best During Weight Losing

Posted by on May 14, 2018 in Lose Weight

Along your weight losing journey, you are bound to face rises and falls in your progress. There will be days you have to get busy with your work and family life and your exercise routine, will be affected. Your scale will suddenly stop working or play a prank on you, making you thinking your weight losing has reached a plateau, to demoralize your spirit. Your social friends could have suddenly dropped by your house, and given you a big treat of pizzas or lots of carbs, and disrupt your diet plan.

1) Gain Momentum When You See Positive Progress

If you see good progress on your scale, remember not to stay satisfied and stop or slow down on what you are doing. Gaining momentum will make you see better results.

2) Learn To Pick Yourself Up When Progress Is Slow Or Declining

People usually become disheartened and give up easily when they reach plateau or see their progress slowing down. Always learn to find out what exactly went wrong, correct your mistakes and pick up yourself. It is also important to stay motivated hence; you need to learn how to self-motivate yourself to move on.

3) Learn To Know “Not Every Day Is A Sunny Day”

Learn to face a fact – Not every day is a sunny day! You may not see a consistent declining trend in your weight. Sometimes you could have eaten a bit more if you are hungrier, sometimes you could have slacked a while longer if you are more tired. Your weight will behave according to what you do. Just learn to be realistic to face the truth when you don’t see what you like on your scale.

4) Be Consistent & Push Yourself Harder If You Can

Do not remain happy with your progress. If you can do better, why not push yourself slightly harder? Don’t feel slack and always make it a point to do better than yesterday.

5) Learn To Be Disciplined

It is imperative that one should be disciplined in whatever he does, especially keeping away from foods. Without discipline, you will most likely not achieve what you want. Discipline is the key to success.

6) Learn To Sacrifice

There is a saying “No sacrifice, no victory”. If you are always unwilling to let go (sacrifice) your food cravings, how can you win your battle against your body fats.

7) Don’t Be In Hurry To Reward Yourself With Foods

One of the common mistakes people make is to reward themselves hurriedly by giving themselves a heavy treat of unhealthy food, whenever they see little progress in losing weight. The journey of weight losing or maintenance is long. Each time you reward yourself along the way, you are behaving like stepping once backward, whenever you did it once forward.

There are many ways to reward yourself apart from indulging yourself with foods. You can pamper yourself to a good massage, a vacation or a nice movie you have always been wanted to watch. If you really love to eat, then do it in smaller amounts.

8) Avoid Occasions Or Social Gatherings

In life, you will come across many occasions or festive seasons that call for celebrations. Whenever there are celebrations or gatherings for newlywed, birthday or newborn etc. there are bounds to have a lot of foods. If you think you can’t resist these foods, you should avoid attending such gatherings at all costs.

I hope above 8 tips can make you successful in weight losing. Remember this “To Achieve What Others Cannot Achieve, You Have To Do What Others Cannot Do”!

Meanwhile, feel free to comment below if you have any question or suggestion.

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Don’t Just Exercise, Lead An Active Lifestyle If You Want To Lose Weight Effectively!

Posted by on May 11, 2018 in Lose Weight

I have many friends asking me “How to lose weight through exercising?” My answer to them is usually the same: Build an active lifestyle, not just focusing on doing exercises. However, many of them do not understand what the differences between the two are.

Exercise alone only accelerate your calorie burning for a short period of time (i.e. perhaps during your 2 hours of workouts), whilst leading an active lifestyle keep your body burning of calories all day long, on top of your daily or weekly exercise routine.

A few useful tips to maintain an active lifestyle include:

1) Work Out And Commit To An Exercise Plan

Image Credit: Joe Plocki’s Body Assessment album

After you have properly conditioned your body, you will more or less understand your strength, stamina and endurance levels. Based on your daily work schedule, work out an exercise plan that suits you.

Your exercise plan has to be reasonable to follow for a start and achievable over a long period. Most people cannot commit to exercising during weekdays due to their busy work schedule, thus finding themselves difficult to achieve their weight loss targets. You ought to find some time out from your busy schedule no matter what.

Next, you need to be committed. Commitment is the key factor to achieve success in anything. This applies to exercise plan too.

Tip: Be careful not to over exercise as it may affect your weight losing too.

2) Monitor Your Daily Activity Level

It is important to know how much you have moved your body (how active you are) every day. If possible, keep a log of it. Give yourself some targets to achieve daily i.e. to complete at least 20,000 steps a day, so that you can be consistent with your performance over your activity level.

3) Incorporating Incidental Activities

Image Credit: Gauthier DELECROIX’s Help is sometimes needed to reach the top album

Incidental activities are activities that build up slowly in small amounts over the day. Some examples include climbing up the stairs, instead of using the lift or escalator at work, or doing the housework yourself, instead of engaging a helper to do for you. More examples can be found here.

4) Set Reminders To Walk Or Stand

Modern working lifestyle requires us to sit inside an office comfortably for many hours a day. I called this sedentary lifestyle, which can be rather unhealthy in long run. I usually recommend finding a way to remind yourself to stand up and walk around using a fitness tracker or watch. If you sit in front of computer most of the time, you can make use of useful software programs to display reminders.

There are many good benefits for standing i.e. burn more calories and reduce visceral fats. I recommend to stand, over sitting if you can i.e. you can choose to stand to eat, or stand while taking a bus.

5) Do Home-Friendly Workouts

Image Credit: shane_tech_teach’s Home workouts are easier with a workout buddy album

Home-friendly workouts are very practical because they require little or no special equipment. Some of these workouts can be done anywhere and anytime you like. You can even use your waiting time to do these workouts if it is convenient for you.

Examples:

  1. Squats
  2. Push-ups
  3. Stretching
  4. Jumping Jacks

Summary:

Once you have developed the good habits of staying active, you can continue doing it even after you have achieved your ideal weight. Good habits are always good to stay.

If you have any comment or suggestion, please feel free to drop it below!

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