Post: #1

I'm Sara Shen, :heart:happy to join 21DHL journey (a little bit late ). I'm a chinese senior college student trying to lose weight. (female; 162CM; 54kg, ideal: 45kg )
I have learned something about living a healthy life, and keeping tracking my daily intake calorie from sep. to now. Unfortunately, I can't forbid myself eating snacks and execised little. So till now, I still can't remain a good figure, that's why I join this.

My overall goals
1. lose 5 kg at the end of Match;
2. have a good shape of legs ;
3. eat enough water and fruit;

My 21DHL plan
1. one glass of water and other glass of water with honey at morning;
2. 150 ml lotus juice (helpful for curing my acne);
3. enough vetegetable and an apple everyday;
4. 6 glass of water during woking
5. intake 800~1100 cal everday (no cookies; no fried food; eat less at dinner );
6. execrise 10 mins every night before sleeping;

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Current analyse
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54kg
intake average 1500 cal per day
eat snacks especially at weekends and alone
eat too much at dinner
4 glass of water per day
merely eat friut

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DAY 1 & DAY2

I have drunk 8 glasses of water today, for me, 6 glasses are better, so I will obey my own plan.
I have created my own calorie list in boohee.com(chinese vision) for 4 months, here is my space(http://www.boohee.com/hi/6166191). If you can read chinese, welcome to my space and share your experience with me!

Post: #2

DAY 3

I am 23 years old and my BMR is 1289 cal.
I wanna lose 5kg (11*3500=38500 cal ) at the end of Match (80 days), which meas I need to eat 480 less calories. So I should intake 800 cal per day.

I have almost finished my plan today except an apple

Post: #3

Hi Sara,
I wish you the best of luch for sticking to your plans.

Can I ask how you calculated your ideal weight? I have exactly the same height as you, and 45kg seems really low to me.

Post: #4

(01-05-2012 03:32 PM)bfhpierce Wrote:  Hi Sara,
I wish you the best of luch for sticking to your plans.

Can I ask how you calculated your ideal weight? I have exactly the same height as you, and 45kg seems really low to me.

Hey
According the following reasons, 45kg seems appealling to me:
1. girls of 45kg are so good-looking which I really dream of
2. I used to be 45kg
3. weight may go up after the diet, so I set 45KG as my goal

Post: #5

DAY 4

follow my plan!!!
4 glasses of water
1200 cal today
no execrise!! T T

——————————————————————————————————————————————
Review my last 3 months boohee blogs which keep track of my daily food list and compare the calorie I intake each day, I assume my ideal meal plan as following:
(breakfast)
1. one glass of water with honey
2. wheal bread sandwith (200g)/ porridge (250g)/ milk(200ml) + pancake (150g)/ milk (200ml) + cake(no cream, 100g)/ milk(200ml) + an apple

(lunch) [< 450 cal]
not so many limitations for lunch, but no fried food, little rice(<100g ), little meat(< 250 g) , enough vegetable

(lunch tea)
an apple( if no apple at morning)

(dinner) [< 350 cal]
eat before 6:30
eat slowly!!! very slowly!!!
70-80% full!!!!!!!!!!!!!!!!!!!!
no fried food, no oil( or little oil), little rice (< 50g), little meat ( <100 g), enough vegetable

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no big deal for day5 & day 6 & day 7

just follow my daily plan

Post: #6

I'm glad that I could alomst stick to my plan, except 10 mins execrise!!!
I got an intern in a real estate company, in order to get there in time, I have to wake up at 6:45am.(The company is really farther to my home) I feel good to get up early freuently and I could maintain a good-looking.(as I get up before 8:30 and have a hot and liquild breadfast. I can purge easilly ). So I benifit a lot from this intern.
Here comes some tips for you guys!!!
1. Get up early, try to find out your own Physiological clock, and stick to it if possible.
2. Reserve some minutes everyday for pulling the stool( I'm wondering whether it is proper to express, English speakers please reply to me, if I was wrong)
3. Must have breakfast

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I was really tired and hungry ( When I arrived it is 7:00pm to 7:30)when I came home after almost 2 hours bus trip. So I eat more and faster than what the planning plans. But as long as I finish my dinner, I feel really guity!!!
Who can help me?!
SOS!!!
T T

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Yestoday, I found quite good way to have my lunch !
There is a new FamilyMart near my intern company, so I have another option for my lunch serving!!! On the other hand, food in FamilyMart is fresh and cheaper, I really love it!
And I could control my lunch intake, it is really really good news!!!

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Someone said I was leaner today, I didn't feel it and I haven't weight my weight for some time !!! Maybe it is the hair style helps to look leaner! But I am happy to hear it !!!
I will stick to my daily plan and try my best to do some execrise !!!

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DAY 10

regular daily healthy diet!!!
As to today's task, it is really hard for me to eat 5 colors vegetable/fruits!!! Because I have few options to my meals, it really hard to finish this task.

Post: #7

DAY 11

Step 1 - Identify past incidences when you went offtrack
1.no options for meals
2.too tired/cold to do leg execrises before sleeping
3.too late to have dinner on the weekday(7:30pm to eat; 10:30pm to sleep)
4.no stop to eat snacks especially when I'm alone
5.love dessert(cake/cheese/) a lot
6.eat too much at weekend/holidays
7.families always push me to eat even if I am 120%full
8.attend too many parties(eat too lot under no consience)
9.can't/don't know how to rejuct snacks from others
10.always wanna award myself (for celebration/holidays/with enough handy money etc.)
11.eat up meals for not spoiling the food
(for now, these are all what i can figure out)

Step 2 - Pick your top 3 pitfalls to healthy living
according to what I describe ahead, I found something are objective reasons which I can't change too much, so I pick top the following 3 pitfalls which I can really something to fix
1. no stop to eat snack especially when I'm alone & can't/don't know how to rejuct snacks from others
2. eat too much at weekend/holidays
3.always wanna award myself (for celebration/holidays/with enough handy money etc.)


no options for meals——objective reasons
too late to have dinner on the weekday(7:30pm to eat; 10:30pm to sleep)——objective reasons
families always push me to eat even if I am 120%full——bad around circumstance
love dessert(cake/cheese/) a lot——weakness
too tired/cold to do leg execrises before sleeping——excuse
attend too many parties(eat too lot under no consience) ——lack control power & value face problem too much(i don't really want my friends to know that i am on diet)
eat up meals for not spoiling the food——habit/maybe vitue(but lead to too much intake)

Step 3 - Identify steps to address your healthy living pitfalls
the following methods may help me out:
1. develop self-control power
2. make a proper diet plan
3. award myself regularly

that is :
1. write down what i really want to eat(which is forbidden to eat according to diet plan), and treat myself during M.C
2. eat slowly and don't eat 4 hours before sleeping, if not, must to execrise to help digest
3. not buy snacks if possible/ accept snacks from other one times at most

Post: #8

DAY 12

Step 1: Reflect on your motivations for eating and your behavior around food
1.You eat when you are stressed (0)
2.You eat as a response to your emotions (+1)
3.You seek solace in food (+1)
4.You have trouble losing weight (due to the way you eat) (+1)
5.Your eating is out of control (You can’t stop yourself from eating) (+1)
6.You eat to feel happy (+1)
7.You eat when you feel happy (+1)
8.You use emotionally-charged words to describe food / eating (+1)
9.You eat even though you are rightfully full (0)
10.You think of eating even though you are rightfully full [/b]
11.You have random food cravings out of the blue (0)
12.You are fascinated with eating / food (+1)

Step 2: Identify the group you fall under

I got 8 points, group C!

Group C: You have an average to poor relationship with food. It's not unlike the kind of relationship most people in our society have with food today, since this is what the media perpetuates. It's highly important that you look into it and address it if you want to commit yourself to healthy living.

Step 3: Reflect on your relationship with food

It is really high compared to my imagination, since I am a food chaser, I don't feel surprised!

Post: #9

Day 13

Step 1: Identify your eating triggers

Acorrding to my pitfalls described someday, I found my eating trigger is something about social and guilty.

Step 2: Understand why you eat under those situations

When I'm out with friends, it is too hard to eat nothing. I'm afraid they are too curious about my diet, and say something that will ruin my diet. And I have to eat something in order to meet my friends' needs.
Besides, my familes always pushes me to eat something, otherwise, they will feel angry with me. They always regard me as a good figure girl, and push me to eat more, no matter how full I am. I don't wanna make them unhappy, so I have to eat something to satisfy them.

Step 3: Identify how you plan to restore a healthy relationship with food
1. eat what my planed
2. refuse to eat no matter who said anything to me
3. state the reasons to people when they push to eat

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DAY 15
Don't mix eating with other activities. Before you eat, put everything aside, be it your laptop or mobile phone. Concentrate on eating and eating only.
Know what you're eating. Examine the ingredients. Look at the nutritional content. Educate yourself on what you're feeding your body. Read Step #6: Educate Yourself on Food, Nutrition and Health.
Before you eat, feel the sensation (of hunger) in your stomach.
Examine the food you are about to eat. Look at the colors. Look at the composition of ingredients. Smell it if you desire.
As you eat, do so one bite at a time. With each bite, chew very slowly and deliberately. Relish the taste of food in your mouth. Feel the texture.
At the same time, be aware of how your stomach feels. Feel the sensation of hunger fade away slowly with each bite. Feel your stomach being filled up as you eat.
Then, stop when you feel halfway full or you have consumed enough calories for the meal.


These are really helpful tips for my healthy diet!!

Post: #10

DAY 16——improve my posture

I am really keeping good posture all day along and I keep an eye about it, so the task today is a piece of cake for me!!!
However, I have another hard nut to cracK, that is, my legs are too fat as a sad result of a long time sitting(despite of good posture)!!!
Is there anyone who can give a hand?!
Thanks a lot!!!

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ps: I am 52.5 kg now!!!

Post: #11

Hello Sara,

Congratulations on your progress so far!
I am happy you are enjoying my journal.

Re: fat legs - the fastest and most efficient way to slim down your legs is high intensity interval training or if you can get access to the highrise walking up and down the stairs several times per week. Be very careful on your way down to protect your knees from the impact (or take an elevator). I have now worked up to 3 x 21 flights of stairs (with streching in between each flight) and can feel my quads and bum pleasantly challenged.

Be kind to your body when doing HIIT by throughly warming up and cooling down befor and after the workout. There are many people that hurt their bodies by jerking them around with disrespect.

(01-17-2012 01:55 PM)6166191 Wrote:  DAY 16——improve my posture

I am really keeping good posture all day along and I keep an eye about it, so the task today is a piece of cake for me!!!
However, I have another hard nut to cracK, that is, my legs are too fat as a sad result of a long time sitting(despite of good posture)!!!
Is there anyone who can give a hand?!
Thanks a lot!!!

---

ps: I am 52.5 kg now!!!

Post: #12

(01-18-2012 06:27 AM)Success Wrote:  Re: fat legs - the fastest and most efficient way to slim down your legs is high intensity interval training or if you can get access to the highrise walking up and down the stairs several times per week. Be very careful on your way down to protect your knees from the impact (or take an elevator). I have now worked up to 3 x 21 flights of stairs (with streching in between each flight) and can feel my quads and bum pleasantly challenged.

Be kind to your body when doing HIIT by throughly warming up and cooling down befor and after the workout. There are many people that hurt their bodies by jerking them around with disrespect.

That is really nice of you !!! Thanks a lot, and I will treat myself well!!!

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DAY 17

When I was a junior student, I always try to escape from brushing my teeth. As a result of that, my teeth were a little bit yellow, and looks like not so healthy. Hence, when I become a college student, I realized it is really important to keep healthy of my teeth. From then on, I brush my teeth twice a day, I feel good now!!!
Now, I take care of my teeth and stick brushing my teeth twice a day.

About daily diet
<1250 cal a day
excrise 10 mins a day
5 glasses a day

Post: #13

Hi Sara,
Have you thought about exercising more? I'm asking because you can stay the same weight, but be a lot thinner, when you've built up more muscle than fat. Just before starting this challenge I wanted to put on some jeans that I wore in October, but they didn't fit. I couldn't do up the button or get the ends less than 2 inches apart. Today I put them on again and although I haven't lost any weight at all during the challenge I could do the button up (still not quite the zip though). So even though I weigh the same, I'm really happy, because it means I've been building up some muscle and losing fat. Anyway, I just wanted to share this with you and hopefully inspire you. Good luck for the rest of the challenge.

Post: #14

(01-18-2012 07:00 PM)Bridget Wrote:  Hi Sara,
Have you thought about exercising more? I'm asking because you can stay the same weight, but be a lot thinner, when you've built up more muscle than fat. Just before starting this challenge I wanted to put on some jeans that I wore in October, but they didn't fit. I couldn't do up the button or get the ends less than 2 inches apart. Today I put them on again and although I haven't lost any weight at all during the challenge I could do the button up (still not quite the zip though). So even though I weigh the same, I'm really happy, because it means I've been building up some muscle and losing fat. Anyway, I just wanted to share this with you and hopefully inspire you. Good luck for the rest of the challenge.

Hi B
Thanks a lot for sharing your experience! I am wondering how your experience goes, can you tell me something detailed?

Post: #15

Hi again Sara,
Well, I'm eating salads for lunch - mainly raw, but with something hot or substantial (fish one day, roasted butternut another, caramelised onions etc.) and fruit and nut smoothies for dinner. In terms of exercise, I use aerobics DVD's that I do with weights for 1 hour every other day alternated with an hour of yoga. Working with weights really helps to build muscle and burn fat, and because muscles need calories your body continues to burn fat even after you exercise. Hope that helps, B.