Assalamualaikum and hallooo..

this isnt the first time  nor the 2nd time of my diet.. i dont now how many times 1 started and i never ending it well. huh.. so tough. and now, im not proud of my 85 kg /187 lb 

i was 55kg when 1 was 16 year old. then going up to 62kg when i was 3rd year  in college.

it always going up.

this time i still dint feel worst because its still under my BMI range.

for my height ~164cm, my BMI range is 52 to 64 kg.

66 kg when i was 1st year in my work place.

and thiss time i felt a bit shaky. 

but still no action taken...:(

72 kg in 2008 which is my 3rd year in my workplace. the "7"started number was make me a bit afraid.

and i started to took too many types of pills, supplements for weight loss.

i did lose weight but it wont end up well. about 5 kg reduce .. once i stop, the weight increase even more....

in 2012 my office was relocate to Ampang and so do my weight its relocate going up!! it was 78 kg that time.. 

in 2013 , 

the '8' started number begins

that the first time it woke me up. i start to take pills again. but not working.

so i give up the pills, supplements when there was a clarification from health department that most of the pills and supplements was danger to our heath.

the 2nd time that woke me up.. until now, i never took any pills and supplement for weight loss.

so i just use natural remedies for my everyday diet. its hard to lose weight. believe me... if we not really focus.. then its turn really really really hard.

now, i start again. Diet. Healthy Lifestyle.

i need to really really focus this time. 

How to Start Diet for Weight LOSS

1. to start, we really need to know our current lifestyle. what makes ourself fat. what was make weight increase.

do a research regarding yourself.

For example of my condition

~ Food- i really love bread, buns, rice like nasi ayam, nasi tomato and nasi lemak. so i need to change this.

~Less exercise?- it wasnt less but no exercise. so i need to give a time to exercise.

~water intake- most of people love sweet drinks, soda or nescafe in the morning. but for me , i can eliminate this because i dont like sweet drinks.

the best is i only drink   fresh juice and plain water.

but the worse is- not enough plain water

so i need to change this- more plain water for me.

there was a research about the best volume of water you should take. it is 1litre per 25 kg weight . and for me i have to drink at least 3.5litre a day.

Lifestyle i need to change

1. avoid all type of nasi and bread or bun. reduce it time by time.

2. do more exercise. start with 15 minutes a day and increase to 30 minutes  a day. and so on.

3. drink more plain water. for me is  85/25= 3.4litre

2. Find your inspiration

i have 3 inspiration, 2 persons and 1 Facebook Group which i follow about a year.

  the 2 persons are Chris Powell and Kevin Zahri. they are two awesome guy who have did help othe people. their motivations will always with me:)

the Fb group that I've mention earlier is Kelab Diet Atkin- the are many people were successfully lose their weight and it inspired me. and they are helpful too..

there are many info about diet in this group. recipes, workouts.... 

3. Goal

set your goal weight. for me i want 60kg

so 85 to 60 Journey.. yeay!!

4. Find Buddy

find a friend, sister or brother.. or anyone. who can give you support when you are nearly give up. 

i have a friend of mine .. we will do activity togather

5. Homecook

try to collect as many as you can .. a healthy recipes that will help us in weght loss program

its not a matter for me because i love cook. im not really good in kitchen. but i really love home cook. in this way you can monitor your food 

Weight Loss Program

i have done the weight loss program  about a week. i started on 30 July 2015. it was 85.4kg that time.

and to day after 6 days it drop to 84.0kg now. im quite happy. i know the progress is slow. but i will keep going.. 

i want to do the atkins diet. but i dont want drastic change. the 1st thing i did is avoid nasi and roti. and i change my carbo to a tortilla. i made it myself. an more veggies in it. the protien i choose are chicken- breast part, tuna and eggs.   a  bit mayonnaise. thats all

about 3 days ate tortilla. the 4th day i successfully avoid carbo. and i ate only protien and veggies. until now. i hope i can keep focus.

starting yesterday , i did exercise for 30 minutes twice a day. morning and night. with help from Chis Powell Level 2 Exercise. really fun and sweat!!
i just start exercise  in day 3. the first day i did the Level 1. 2 times. it seems very easy for me. then the 4th day i start the level 2. just  can finish half way. successful on the 5th day for level 2 morning and night. 

if you guys want a copy of that please leave your email address.

there are 3 levels actually. But the Level 1 is too easy to me. it is about 15 minutes exercise. Big No for Level 3 . its hard:)

i just focus on Level 2 Exercise with Chris Powell for two weeks. maybe after that can change to Level 3.

i try to update weight every 3 weeks. but patience is hard... hahah...

ok. for you guys out there who face with obesity. LIKE ME. lets change. lets support and motivate each other. 

ok.. thats all now...

D

Start the BUTTON NOW!!!

Motivation GOING UP!!!

I want LIKE THIS!!!