Post: #1

Day 0 - By the end of 21 days, I’m aiming to lose about 5 – 8kg of weight and want to have a leaner, healthier and slimmer body. I want to achieve discipline in areas of my portion of food intake and also higher fitness level so that I don’t tend to fall sick so easily. 

I’ll be eating more than 5 servings of fruits and vegetables. Intake more of brown rice rather than white rice. Cut down on snacking during my office hours (especially chocolates and sweets since I’ve a sweet tooth and tends to snacks a lot when I’m stressed out). Cut down on fried and processed food (i.e. French fries, chicken wings, curry puffs and etc). I’m also going to cut down on seafood (i.e. prawns and crabs since I don’t like meat anyway).
I’ll be hitting the gym at least twice a week, jogging twice a week. Try to doing stretching or Pilates everyday or every other day.

Day 1 - I'm actually been trying to drink more water and cutting down on coffee intake. Will drink more than 2 liters of water everyday. Thanks Celes for the info.

Day 2 - I'm quite confused about my calories intake. Will re-read the post again.

Post: #2

All the best is wished for you on this journey

Sounds like you have good goals and I'm sure you'll achieve them

Post: #3

Counting calories can be useful, but don't get to stressed about it. Just research a little as to which foods are more loaded with calories than others. Also, learn what kind of calories you're getting.

Post: #4

(01-02-2011 03:23 PM)felexin05 Wrote:  Day 2 - I'm quite confused about my calories intake. Will re-read the post again.

Hi there!
Yeah, Day 1 was easier for me because I'm already a big water drinker. Day 2 -does- seem to take a bit more effort on my part--but still doable. (Just have to discipline myself to do it, I guess.)

Regarding the brown rice: I found it to be a easy transition. Good luck to you too on that. I think that once you change over, you'll never go back to white rice again.

Susy

--------Research shows that people who diligently use To Do Lists get more things DONE!--------

Post: #5

How did day two go for you? Did the calorie counting make sense?

Post: #6

Great goals and good food choices that can go beyond the challenge. I also found the switch from white rice to brown rice not very difficult. Same for pasta.

Understanding food and it's calorie value is key and there are plenty of information in the Internet. I also find it very challenging to drink enough, so I am really pushing myself every 30 minutes not to forget to drink.

"Every small positive change we make in ourselves repays us in confidence in the future."

Post: #7

(01-02-2011 03:23 PM)felexin05 Wrote:  I’ll be hitting the gym at least twice a week, jogging twice a week. Try to doing stretching or Pilates everyday or every other day.

Great that you're getting all of the Big 3 in weekly!
--Strength
--Cardio
--Flexibility

Sometimes people think just one of those things is all that's necessary for ideal health.

Susy

--------Research shows that people who diligently use To Do Lists get more things DONE!--------

Post: #8

Hi Felexin! How are things going for you?

In re-reading your journal just now, I see where you mentioned chocolates and having a sweet tooth. That was a description of my early evening today! Rats. It put a dent in my good efforts of trying to do better.

But I am ready to just go forward and re-strengthen my determination!

Hope to hear from you soon. Check in when you can. And oh! There's on more thing....

Okay, one last thing that I'm trying to share with everyone on our little team:

Hey, I notice that you have "Newbie" on your profile. If you'd like to change it, I just learned how. Here's the instructions:

1) Near the TOP of almost any page you're on, you should see "Edit Settings." Click on it.
2) Next, on the left side of your computer screen (a little ways down), you should see "Edit Profile." Click on it.
3) On that page, you should see where it says "Custom Title." Everyone's default is NEWBIE until -you- change it--and this is where it gets changed.
4) You're not completely done until you scroll down to where it says "UPDATE PROFILE" and click that. Then you're done!

P.S. Did you know that our group (#4 G-H) is the smallest team on the forum? But despite our size, we have lots of supportive posts to one another! Yay! That's a success in itself! Keep it up!

Hang in there!
Susy

--------Research shows that people who diligently use To Do Lists get more things DONE!--------

Post: #9

Hi Felexin, if you're having a problem avoiding chocolates and sweets, have you tried switching to those that are sugar free? Most health food stores should sell them.

And good luck with achieving your goal!!

Glenn Thomas - Sydney, Australia
Avene Website | Personal Website | Facebook Page | Twitter

Post: #10

(01-03-2011 08:46 AM)Gordie Wrote:  How did day two go for you? Did the calorie counting make sense?

Hi Gordie, I'm still facing some issues..Kinda of like stuck in Day 2 but still going on. But I'm drinking lots of waters and include lots fruits in my diet

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(01-03-2011 12:58 PM)HappyChick Wrote:  

(01-02-2011 03:23 PM)felexin05 Wrote:  I’ll be hitting the gym at least twice a week, jogging twice a week. Try to doing stretching or Pilates everyday or every other day.

Great that you're getting all of the Big 3 in weekly!
--Strength
--Cardio
--Flexibility

Sometimes people think just one of those things is all that's necessary for ideal health.

Susy

Yeah! Thanks for the encouragement But I was sick on Day 2 of the challenge therefore, it didn't go as I planned. But today Day 4, I had run about 2km or more. Feeling GREAT!!

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(01-03-2011 08:46 AM)Gordie Wrote:  How did day two go for you? Did the calorie counting make sense?

I'm kinda of still struggling on day 2. Trying to find the calorie counting. But going strong as I'm having lots of fruits and veggie in my diet

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Day 2

I'm drinking more than 1 liters of water everyday. Discipline myself to eat minimum 5 servings of fruits and vegetable. Almost tempted to eat 'fried' stuff but I resist it. Feeling great!

I don't know whether this is right. But I'm shocked to know I need about 2223 calories daily..:?:However, food is not the only thing that affects weight management; exercise or lack of it will impact the amount of calories burned and thus my net caloric intake. To change my weight by 0.5 kg or 1 lb in one week, I must increase or reduce your net caloric intake by 500 calories per day or 3500 calories per week. --> This is gonna be a real challenge for me.

Breakfast - Wholegrain bread with cheese and one cut of coffee
Lunch - Small cup of brown rice with spinach. Two cherry apples, half a kiwi, a small piece of soursop and one pear.

I'll still continue to learn how to calculate my calories.
Felexin

Post: #11

Dear Felexin,

As far as I know, the calories you calculated are consumed if your active or not. That's why it is called Base metabolic rate. You usually multiply this by a factor for activity. Don't eat too little, otherwise your energy will be lessened. Try to eat clean food about 500 calories below your BMR and try to exercise in whatever way you like. A great calorie burner is walking on the treadmill with a high incline of 10-12. It will burn 800-1000 calories per hour.

"Every small positive change we make in ourselves repays us in confidence in the future."

Post: #12

Hey Felexin! Sorry to hear that you were sick on Day 2, but AWESOME to know that you ran 2+km today (Day 4)! Congratulations! Keep up your great work We're all here to help one another!

Felexin Wrote:Day 2 - I'm quite confused about my calories intake. Will re-read the post again.

What's confusing you about it? If you've any questions regarding calorie counting or anything else, feel free to let us know. We're all here to help one another!

"If you want to get something you have never gotten before, you've to do something you've never done before."
Personal Excellence - For people passionate about achieving excellence in life

Post: #13

Hi Felexin! Hope you are doing well on this journey. Did you get the calorie count questions straightened out?

I agree with Gordie on not getting stressed about the calories. Personally, it's not my thing and I just eat healthy and use portion control. Having said that calorie counting is a good measuring tool for many people so I'm not discouraging it.

Post: #14

Hey there Felexin,

I re-read your journal, as well as one of your other postings when you first joined this challenge.

You're so correct in making adjustments to your nutritional choices, as well as adding in light exercise to improve your health so you don't continue getting sick. I wish you the best on your goals and I'll be rooting for you to success!

Susy

--------Research shows that people who diligently use To Do Lists get more things DONE!--------

Post: #15

Have to post all at one shot as was very busy with work. (start work at 7:30am and wake up at about 5:45am). Mostly I don’t end work on time and had to work overtime. By the time I reached home, I was kinda of exhausted (Should not have this excuses) Therefore, I didn’t on my computer for the last 5 days. But I continue to record down I’ve eaten for the past 5 days. I am very encouraged that the comments that you all had input in my journal. Will continue to persist to have a healthy diet.

Day 3:
My ideal meal would be: eating more of raw salads (vegetable like sprouts) and more fruits. Cutting down on fried processed foods. Eating more than 5 servings of fruits and vegetable daily – Which I’ve been doing for the past 3 days. No more snacking for me before bedtime. If I’m hungry, I’ll just have a glass of low fat warm milk and some Oat cookies.
Calories wise, I don’t really like to calculate but despite that, I had recently just got a book on calories. So this will help me to be aware of the fats and calories that I’ve input in my body. And I am so shocked to know that some of the food that ‘claims’ to be healthy are not when they are processed and all the nutrients are gone. In fact, they are quite high in sugar despite ‘low fat’ label. Even I know that fast food is high in calories. To my surprise it contains 920 calories and 48 fat grams in a Big Mac at MacDonald! Imagine, I run for more than an hour before I can burn all that calories! Nothing beats Fresh fruits and vegetables!

Day 4:
1) I normally packed my lunch. If possible, my mum will help me prepare my lunch. Lunch: Brown rice, 1 portion vegetables (stir fried / boiled) and one fish.
2) Drinking more than 8 glasses of water. It makes me feel hydrated even though I’ve been going to the toilet many times. 
3) Having fruits in between my meals. (i.e. at around 10am, usually I will have one cherry apple). And around 3:30pm or 4pm, have another portion of pear / apple.
4) Dinner: Just soup. Then have another fruit (pear, apple or whatever I can find in my fridge).
5) I went for a jog for about 45 minutes and cooling down for 15 minutes. Feeling refreshed after the run. Then I’ve plently of water to replenish what the sweat I’ve lost.
6) Recently, after having lots of fruits and vegetables. I realized that I’m no longer suffering from constipation. I also notice that I’m feeling much more happier and light hearted compare to 1week ago. Maybe because of the food I’ve intake makes me feel healthy and good.

Day 5:
I was sick again. I started indulging in unhealthy food again when I am sick. Maybe because I’m a bit stressed up. Morning went to KFC to buy porridge for my breakfast. But Lunch I replace with small portion of white rice with 3 servings for vegetables (no meat). Dinner (2 servings of vegetables and one fried chicken wings) -> fried food. Need to exercise more when I get well to burn all the calories when I’m better.

Day 6:
Busy with work and had to worked Overtime, therefore did not went for my grocery shopping. But I will do my shopping during the weekends to replenished my stock.
But been having 2 Kiwi fruits and a packet of green apple juice. I start to realize that actually my body is craving for natural sugar (i.e. fruits) rather than sweets. I can never be satisfied with just intake of chocolates and sweets but somehow eating kiwi /fruits makes me feel so satisfied. By the way, my favorite fruit is yellow kiwi. But seems doesn’t be the season for it in Singapore. So replacing it with green kiwis.

Post: #16

Sorry to hear that you are still fighting with being sick. This can be distracting. I like the small changes you did like adding fruits and veggie into your diet. It is very easy to fail if you want to change everything at once (I am like this;-) If you eat e.g. every day fruits for b-fast and stick with it, the change is already there.

Good luck and look forward to your progress

Florian

"Every small positive change we make in ourselves repays us in confidence in the future."

Post: #17

(01-08-2011 08:29 AM)felexin05 Wrote:  I start to realize that actually my body is craving for natural sugar (i.e. fruits) rather than sweets.

I know what you mean, Felexin!
When I eat more healthier foods, the processed junk foods just don't appeal to me and I find myself CRAVING the good stuff.
Hope all is going well for you,
Susy

--------Research shows that people who diligently use To Do Lists get more things DONE!--------

Post: #18

(01-08-2011 08:29 AM)felexin05 Wrote:  6)Recently, after having lots of fruits and vegetables. I realized that I’m no longer suffering from constipation. I also notice that I’m feeling much more happier and light hearted compare to 1week ago. Maybe because of the food I’ve intake makes me feel healthy and good.


Day 6:
Busy with work and had to worked Overtime, therefore did not went for my grocery shopping. But I will do my shopping during the weekends to replenished my stock.

You said you're feeling much happier and light hearted and made the connection to what you are putting into your body. Agreed, when we put "light and pure (happy) food" in our bodies-- Our bodies respond in kind. It's a beautiful thing!

It sounds like you have to stock up on a lot during the weekend to make it through the week. I do that too and then I package my food in individual containers for the next several days. It gets me through the week without straying to "not so good" choices. I also get organic fruits and veggies delivered which automates that piece of our diet.

Hope you are feeling better by now. Good luck in the coming week!