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Tuesday, July 25, 2017

My Top 5 Myths in Losing Weight

Is it possible to lose weight without exercise? Actually yes, but if you want to achieve your weight loss plan quickly, you can't put exercise out of the picture, you must do it regularly for at least 15 minutes a day.

Losing weight is everybody's goal and usually, it frustrates us when we were not able to achieve it as planned. Let's admit it that it is not easy to lose weight especially if we love foods and who would ever hate it? I am 5'2 tall and I used to weigh 180 lbs. Yes, I am obese based on my height. However, during my first years of being married, I only weighed 120 lbs. If you want to know your ideal weight based on your height, please refer to the chart below. This chart is based on the National Institutes of Health. If you can't find your height, you can refer to this link to learn more.

4' 10"91 to 118 lbs.119 to 142 lbs.143 to 186 lbs.
4' 11"94 to 123 lbs.124 to 147 lbs.148 to 193 lbs.
5'97 to 127 lbs.128 to 152 lbs.153 to 199 lbs.
5' 1"100 to 131 lbs.132 to 157 lbs.158 to 206 lbs.
5' 2"104 to 135 lbs.136 to 163 lbs.164 to 213 lbs.
5' 3"107 to 140 lbs.141 to 168 lbs.169 to 220 lbs.
5' 4"110 to 144 lbs.145 to 173 lbs.174 to 227 lbs.
5' 5"114 to 149 lbs.150 to 179 lbs.180 to 234 lbs.
5' 6"118 to 154 lbs.155 to 185 lbs.186 to 241 lbs.
5' 7"121 to 158 lbs.159 to 190 lbs.191 to 249 lbs.
sources: National Institutes of Health

Learning that I am already obese is a wake-up call for me. I started to analyze what made me this big and then faced every mistake I made regarding with my health. Here are the top five habits that I mistakenly did when I was still not aware of my big weight gain.

1. Eating white rice every meal. - we all know that white rice is no. 1 factor why we gain weight. 1 cup of white rice contains 206 calories so if I eat 3 times a day, I would absorb 618 per day for eating rice alone. Learning about too much calories intake when eating white rice, I started eating brown rice instead of white rice. Brown rice has only 111 calories per cup so it is 50 % less compared to white rice. Brown rice is also high in fiber so it is very good for your digestion. I also noticed that it is easier to lose weight when you have enough fiber as toxins are easily released.

2.Eating a lot of meat  - I was aware that meat is no. 1 fat contributor to our body but I didn't have that courage to avoid it. I love cooking and so I love eating too! When I learned about me being obese, I made a promise not to eat meat anymore (except for Sundays!) Lol, if I have work rest day, I also have diet rest day just to stop myself from craving. Instead, of eating meat, I altered it with steamed chicken without skin. Steamed chicken has less fats and calories.

3. Drinking artificial juices and soda a lot. Since I drink too much of these, my craving for water is immune. So I started altering these drinks with lemon water. Lemon has vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fibre plus it contains potassium better than what apples and grapes can give. Water is known to be an effective way to lose weight. It detoxifies the body, cleanse our system and gives us strength for everyday work.

4. Eating white bread a lot - white bread contains 265 calories per 100 grams, and I was really able to eat 200 grams of white bread each merienda,  and what about the filling? OMG! I was that careless! I switched to wheat bread, despite for it having lesser calories, it is rich in fiber which our body needs for healthy digestion. Our body needs food to lose weight. yes, it's true! We also make our metabolism work properly if we have enough food to digest. so it is not true that we need to avoid food to get fit, that's a no.1 myth of losing weight! I have tried that before and that was my biggest mistake as I only gained weight for being in a yo-yo diet. Yoyo means you avoid food now and you lose weight and tomorrow you crave and you followed your cravings! It is important that we don't let ourselves crave for food so that is why having a proper meal is important.

5. Drinking 3 in one coffee 2 - 4 x a day - each sachet normally contains 74 calories so that would be 296 for me every day. 3 in 1 coffee that we normally see in the grocery stores are high in sugar. Instead of drinking 3 in 1, I switched to black creamy coffee, I would mention Nescafe decaf plus coffee mate and a little bit of equal sweetener. Equal is a sweetener substitute, it has zero calories and you can buy it from any supermarkets namely Walter Mart, SM Supermarket or even Lazada. You can also use Muscovado sugar. Many people are not familiar with this sweetener. To give you a brief information, it is an unrefined sugar, a dark brown colored sugar and is not chemically treated. Learn more about muscovado here. Although muscovado is also a sugar. Each 100 grams can contain  9 mg phosphorus, 85 mg calcium, 23 mg magnesium, 100 mg potassium and 3 mg iron. You would have to eat large, unhealthy quantities of the stuff to get significant amounts of iron, potassium, and magnesium the main nutrients in molasses from this sweetness. A small amount of muscovado can enhance the taste of your classic coffee so you don't need to consume more of it to get the desired sweetness. Although muscovado is a healthy type of sugar, it is still not recommended for diabetics.

With all these corrective actions plus self-discipline, I was able to lose 6 kilograms in 30 days. Take note that I was too lazy to exercise, I am thinking how much would I lose if I mixed this diet plan with at least 15 minutes of exercise? Well, that would be my next goal. I just couldn't jump, stretch or jog as I feel pain in my ankle due to my weight. I am documenting each progress, I also have pictures of me from the 1st day of my journey in losing weight but I need to complete my time frame which I aim to lose at least 35 kilograms within 6 months.

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