I can only think of starving. >.<

Not a good advice for healthy weight loss but to lose the 3 kg in a short time, nothing but starving sadly.

What's with people today with stiff goals and targets?

Give yourself a week or 2 to get yourself into the habit of buying food. You'll find yourself having to check your food stock regularly.

---

Added on April 7, 2009, 10:33 pmUsually healthy weight loss is 0.5 - 1.0 kg per week if you're not building muscles seriously like a body builder. But it may be tough for you because you're already in your normal range . And I dunno if 2000 kcal a day will help you lose weight compared to 1600 kcal. Check with calculators online based on your exercise regime + kcal food intake.

I used the word "starving" in jest but thinking about it, it's probably reduction of food intake or taking another relook at your diet to cut out processed food.

This post has been edited by myremi: Apr 7 2009, 10:33 PM

Hmm....a good question. Usually, if you compare the different types of cheeses, mozarrrella would be less than cheddar cheese. Usually that is. Mozzarrella is a cheese that falls under the category of natural cheese wherease cheddar is processed. Cottage cheese, parmesan, riccotta and feta cheese fell under the same category for natural cheeses. Cream cheese, I can't remember, probably processed. I think I found it somewhere on a low-sodium website or a recipe makeover (I like these kind of sites as it's a nice alternative). Mozarrella is also a fun cheese because it's so stretchy.

Although, there are some sites that an even better alternative is yogurt cheese which you can make at home easily from yogurt. Pour the yogurt into a sieve lined with cheesecloth (or the traditional kain lampin for babies) or coffeemaker filter paper. Put the sieve over a bowl to catch the whey and both them both into the fridge. The liquid whey will drop into the bowl and yes, this is the same whey protein that BBers are taking. Drain until it's to the consistency that you want. As for the whey, you can use it in your protein shakes. The yogurt cheese can also be used to replaced sour cream. According to Easiyo recipe book (and I think they probably have it at their website), drain times are :

-2 hrs for mayo or sour cream replacement
-4-5 hrs for dips
-8-10 hrs for yogurt cheese

Dunno whether it's very sour though. But you'll get a good cheese with probiotics in it.

As for the jagung, unfortunately that list of veggies is in my Dad's diabetic cookbook. But in another one ("Healthy for Life" by Dr Ray Strand), I found a list of carbo listed as most, moderate and less desirable and sweet corn was under moderately desirable.

Googling on sweet corn wasn't easy because a lot of the hits were on the corn syrup used as a sweetener in food and how it was making people fat. But I suppose taking the reasonings about the corn syrup sites, we could apply it to the harmless looking sweet corn. Apparently, the sugar in corn is not glucose but fructose. And apparently, there is a nasty side to fructose. Only the liver can break down fructose whereas the glucose can be metabolised by any cell in the body. At this point, my mind broke down and I needed a break.

---

Added on April 7, 2009, 11:11 pmNo prob. If you can squeeze some time doing housework or cooking, you could increase the amount of calorie you burnt too.

And boil food or eat them raw.

This post has been edited by myremi: Apr 7 2009, 11:11 PM

Now you tell us. Bad gal.

Eat vegetable especially leafy green ones. There are some that are rich in iron e.g. spinach. They should fill up your stomach so that no aches.

And take supplements. Buy from pharmacy.

Oh, you can also sometimes eat wild rice/brown rice. You shouldn't be putting on weight ifyou control intake to 2 tablespoon a meal. Probalby lower calorie than your bread but it's more complex carbo in there. So less stomachaches.

Postnote : Do another research for anaemic and low blood pressure diet. You don't have to eat meat protein so check out other sources that will help you out.

This post has been edited by myremi: Apr 7 2009, 11:31 PM

Errr..kinda like no choice to find out about dieting lah.

If you haven't realized by now, I have high blood pressure. So had to relook how to diet, what diets are out there, comparing the different diets and looking up recipes for ideas. Eating a low salt diet is hard.

Today was mango pork. But no fresh mango so use some of the dried mango and poached the pork with the mango. No oil.

Everyday is something different and colourful in terms of veggie. Cooking 70 kcal burn. Washing dishes 80 kcal. I should maybe consider washing car - 100 kcal burn.

Errr, not really. Just reading some stuff here and there.

I'm overweight so I've limited movements as well as activities that I can do. Not to mention that I had a prolapsed disc 9 years ago and now I have a damn muscle knot on my right thigh to get rid of.

It's not like "The Biggest Loser" where behind the scenes, there is a team of doctors to help out in case things go wrong. I've also gone on a lot of fad diets and remembered the effects. Diet pills too.

So far, I do 15 min on elliptical of varying resistance 2x-3x a week. Other days are some simple strength training but not as intense as the body builders. But daily morning stretches + back strengthening exercises for 15-20 min. Then cooking my lunch + breakfast which takes about 1 hr from preparation to final cooking to cleaning up the kitchen.

Seems to have work. 7 kg in 6 weeks.

http://www.truthaboutabs.com/

Get the free e-report. And don't forget to read the nutrition part too.

Nite2

---

Added on April 8, 2009, 12:00 amclarkfann : did you just re-edit your post?

---

Added on April 8, 2009, 12:01 amand like i said, eat green leafy vegetables. that will fill u up and not make you put on weight lah. green and leafy.

This post has been edited by myremi: Apr 8 2009, 12:01 AM

Generally, I try not to go over 300 kcal for a meal and use more of food that is still in it's natural state.

Ham : Hidden fat because pork + beef + lamb have streaky fat in the meat. In chicken, it's safer. I generally avoid meat at breakfast and eat wholemeal bread or muesli or some weetabix.

Lunch : Watch portion. If you can control on your plate (10 inch) : a quarter protein, a quarter carbo, half veggies, then you should be ok. White rice is bad.

Teabreak : Milo has sugar. Not sure about Nestum. I go for low sodium hi fibre biscuits from jacobs or have a small fruit (half the size of my fist or fits into the palm of my hand nicely).

Dinner : Have a proper meal with veggies. If you don't want meat, go for protein source of veggie.

---

Added on April 8, 2009, 7:41 amHmmm..... Did you do any research on the net about protein and iodine sources?

And speak to your Mum about cooking veggies lah. Chinese style of cooking is fine. Just need to cut down the oil to maybe 1/2-1 teaspoon.

---

Added on April 8, 2009, 7:42 amcharge-n-go : use veggies to fill up your stomach. most are low in calorie especially the green & leafy ones. root vegetables are carbo so have to jaga.

---

Added on April 8, 2009, 8:32 amMost people don't find that it's useful until something happens to them. Some ppl think it's just a girlie thing and just don't think it's important. They want to do the "exciting stuff".

Yoga and Pilates are actually better tbh. I would prefer Pilates because true Yogo is borderline religion. But both are slightly better than just stretching because it teaches you better breathing techniques that helps with relaxation and centering for better posture.

Although stretching by itself helps too but it doesn't help with breathin and posture as much as Yoga and Pilates this. I got this link from pizzaboy :

http://www.trickstutorials.com/index.php?page=content/flx3

I don't do dynamic stretching because I'm not that limber. Also, have to be careful when doing it in the morning. Backbone is more fluid when just woken up in the morning so need to be careful when stretching.

This post has been edited by myremi: Apr 8 2009, 08:32 AM

Switch slowly to wild rice/brown rice. Start with mixing them in white rice (pre-soak them to soften them if needed) and then later go completely brown rice. Since they ahve more fibre and are an energy source, you wouldn't feel hungry so fast.

Hmm....take a pre-workout drink? The others may advice you on that. I'm not too good at it.

Can you describe your meal portions a bit more? Use your fist as a reference. Also, how the meals are prepared and what is a meal for you guys e.g. fried, boiled, sweet, salty, sour, etc.

DUTCH SMOKE CHEESE!! Best cheddar cheese around. Yum. Cheddar fatty though. And this cheese is damn expensive here.

And your sauces banyak. No butter, less mustard.

Wholemeal bread is expensive. Sugarless / hi-fibre even more. Breadmaker? *hint hint*

This post has been edited by myremi: Apr 8 2009, 05:35 PM

skylive + kurtbob : using a fist for food portioning is not uncommon when it comes to dietician planning. Gives an easy reference for ppl rather than trying to remember 1 cup or 1/2 cup. Especially for ppl who are trying to lose a lot of weight and trying to get measurements done, this is a simple way.

Using the fist doesn't have to be EXTREMELY ACCURATE but fairly accurate enough that ppl don't overeat. Adults' fist don't differ by much unless they are the small-sized folks.

Here's some examples : http://www.hearthealthyonline.com/fitness/...ontrol_ss1.html

Also, when it comes to diet advice, yes, I will ask how the food is prepared as I can probably "guess" where the problem will lie. Breakfast and lunch are the obvious ones. Dinner looks to be also be a major problem but until the TS gives us some hint of how his dinner meal is like, we can't really say much no?

Most ppl who exercise a lot and find that they cannot lose weight is usually the diet which not only consists of food type and preparation but also the food portion. Eat food in moderation, not when you feel hungry (which is actually a sign that your body is craving a drug known as sugar).

Rewriting this post and was just posting when mod moved the thread.

Milo : Not completely empty sugar calories. There is milk in there as well as sugar which the amount is not declared. It's listed under Total Carbo since all carbos are converted into sugar by our bodies before getting metabolise into energy. Any unused sugar (and hence carbo) will be converted to fat and stored. If you crave Milo, put some cocoa powder into milk and heat it up. Voila, you have Milo tasting milk. When I'm ill or sick with no appetite, I will drink Milo since no mood for solid food.

Curry Puff : Preferably avoid this. Too many carbo everywhere, including the filling. Filling has sugar and potato. Also, probalby fat as well. Home made is probably a safer option but even then, you can't eat much.

Lunch : Don't skip is right. Just watch your portions and you'll be fine. http://forum.lowyat.net/topic/978436

Getting started with exercise is not easy. A lot of people have this mentality that they need to do specific exercise activities or that it needs to be done at hard pace : both these reasons made a lot of overweight ppl give up. Just start off easy and recognize pain level. If it's sharp pain, time to stop and take a break. You can also start off some light weight "exercise" just by doing chores around the house or even shopping (plastic bags are heavy. Housewives are strong, even the skinny ones) bags. Even walking briskly to and fro from school helps.

richard, you sound like you're starving yourself just to lose weight.

http://www.bmi-calculator.net/bmr-calculat...lose-weight.php

This is one of the many sources on how to lose weight ify ou're counting by calorie. Since you're skipping lunch and occassionally dinner, it's no wonder your body is shutting you down by making you tired : it's trying to perserve enough energy source by making you so tired you won't exercise.

US Food Portion : http://www.capitalhealth.ca/EspeciallyFor/..._NAME=&cms=true

UK Food Portion : http://www.wipp.nhs.uk/tools_scfp/img/part...food_circle.gif

I use the US version so that it's easier to follow. UK one got too many slices to remember.

---

Added on April 8, 2009, 11:19 pmCan try some of these options :

breakfast :
-oats + lowfat milk + banana slices in it (or any other fruit)
-wholemeal bread sandwich + egg + tomato + cucumber + lettuce
-porridge + green leafy veggie + egg (but maybe your mum can do it for u)

recess :
-3 hifibre biscuits like Jacobs
-2 pieces of bread
-1 cup of yogurt
-1 cup of lowfat milk
-1 fruit

lunch :
-eat like waht I mention as a plate
-or bring a sandwich

afternoon snack
-same as recess

dinner :
-eat like waht I mentioned as a plate. the trick is to put everything on the plate and not touch anything else other than water outside of that plate.

kaya : very fatty and maybe too much protein in one shot. 1 small pot of kaya = 10 eggs + a lot of sugar.

you can goggle for meal plans for weight loss. that's how i tend to get ideas for mine.

I'm planning to try baking some muffins and freezing them overnight. then just take out and eat. of course. reduce sugar and salt and carbo.

Also, planning to try making wholemeal pau and see how that works. Got a recipe for it but not sure what kind of filling to put in.

This post has been edited by myremi: Apr 8 2009, 11:19 PM

Believe it or not, I don't quite like lettuce on it's own.

I love this website for it's colourful food presentations. Makes me motivated to make more but I don't always eat raw salad coz makes my stomach muscles clench too much. Epicuroius is a magazine from the US which I've not seen here (bah!).

http://www.epicurious.com/tools/searchresults?search=salad

You have more than one choice of salad. Usually, if you leave the salad overnight with fruits, the sugar from the fruit would get into the salad (with no sugar added). Add half a teaspoon of balsamic or wine vinegar to help with this. Lettuce leaves can be left until just before eating - but up to you, leave it overnight and they look a bit blah.

You can put in guava, apples, oranges, grapes, raisins, mangos (even green ones), I suppose banana, papaya, etc. Veggies can include mangkuang (looks very dirty from the earth but actually really nice), sweet potato (not too much but they are healthier than normal potato), taugeh, broccoli, tomato, mushrooms, etc.

It's fun.

---

Added on April 9, 2009, 8:31 amAlternative to boiling chicken : grilling it or poach it. I like to do poaching as it's similar to steaming and boiling.

Put some water in the wok and heat up until boil. Then add in the meat (water should be about midway but check regularly because the water level may go down). Half cover the wok so that the meat is slightly pressurize.

No oil.

This post has been edited by myremi: Apr 9 2009, 08:31 AM

Err, depends on the pronounciation. Sengkuang is another type I think - this one is more fibrous and kinda like yam. It's either mangkuang/bangkuang, not the mengkuang of the rattan mat.

My downtrend in health motivated me.

Plus I think I should start to seriously lose weight and see if I can get into a bikini one day.

Then my Mum passed me a photo when I used to weigh 62 kg with slim waist! Was 18 yo that time. Ok, time to get cracking.

Heh!

Look for fruit seller next time. Meehun so-so. Eat tang hoon soup instead or porridge.

kangkung : careful with this veg. not sure why but usually get more leg cramps at nite or when it's cold.

Dinner : you starving ah? where's your protein?

---

Added on April 10, 2009, 12:00 am1. chop garlic. don't worry about the size.
2. 1 teaspoon of oil in wok. if you using non-stick pan, use plastic spatula.
3. put in garlic and cook until wangi or garlic soft.
4. add in veggie. (note : if got stem, separate stem from leaves. stem will take longer time to cook (2-3 min more) than leaf. stem first, then veggie)
5. add some water and seasoning.

This weekend : ask your Mum to demo how to cook veggie. Then you learn.

Else, just boil the veggie to cook it (not too long. onlhy until cook. taste it to check), drain water and pour some oyster sauce (about 1 teaspoon first) over it and mix it up.

---

Added on April 10, 2009, 12:03 amYou just pick the fruitwith one of the highest GI i.e. highest refined carbo. Heh! Watermelons. One packet next time and get something like guava (don't eat too much else cannot shit) or mango.

It takes awhile to get used to the new diet coz u're reducing sugar. It will take awhile. No rush.

Noodles - tang hoon or better yet, one of those alternative grain noodles in organic shop.

The side effect of reducing carbo is that when u eat refined carbo again, you get sugar headaches.

---

Added on April 10, 2009, 12:05 amWas the bread the only thing u changed?

And how much oatmeal do u actually eat?

This post has been edited by myremi: Apr 10 2009, 12:05 AM

Hmmm....I think it's maybe your morning tea snack and your lunch that may be causing problems when you switch to wholemeal bread. That's why you're burping i.e. still have food in your stomach.

What was your meal schedule on the 2 days that you started wholemeal? The other alternative is to do more walking around during your non-gym time to get your body to process the food more. One of the things I'm thinking of starting with my colleague is a 10 min walk around the office compound to get some fresh air and to clear the stomach after lunch. Doesn't have to be brisk walking. Just a walk to help with the digestion a bit.

TBH, my only snack is around 4-5 pm in the afternoon. Then dinner at 7 pm. Morning no snack. At night, sometimes at 9 pm a small fruit but I try not to have it else my body doesn't let me sleep until 12 - 1 am because of that snack. Even drinking milk will keep me awake.

---

Added on April 10, 2009, 10:33 amAlso, what was your food portion for lunch?

---

Added on April 10, 2009, 10:54 amSidenote : last week, gain 1-2 kg from trip back to hometown. This week, drop the 1-2 kg gain and another 1 kg when coming back. Total lost so far is 8 kg in 2 months.

Wondering whether this 1 kg per week can still continue after losing 10 kg. May have to push harder in exercise regime. A lot harder.

This post has been edited by myremi: Apr 10 2009, 10:54 AM

What time do you wake up and sleep?

Portion : based on the dapao white styroform package? Trying to imagine how is the %.

Curry puff is bad u know.