Introduction

I've been battling with my weighing scale for as long as I can remember, and while I don't consider myself as obese, I know that I am definitely overweight. I've been on many diets over the past few years but eventually will regain the weight and a little more. I've been a member of fitness first for the past two years; however I am very irregular and instead of losing weight have managed to put on close to 6 KGs in the past 2 years.

I think there a many reasons why I have failed in the past and I would hope to address this with your help through this journal. I think I will need to work on several things:

1. I need to control my food intake. I am a very big eater.
2. Stop believing in short term solutions. No more impractical and drastic diets. I need to make changes slowly which are suited for the rest of my life.
3. Control alcohol intake.
4. Exercise on a regular basis, at least 3 times a week.

I don't have a very in depth knowledge of exercising and eating, so suggestions are more than welcomed. Let me know what I can do to be able to achieve my objective of losing weight and being fit for life.

The stats (April 16th)
Height: 158 cm
Current weight:62kg

My goal
Targeted weight: 54kg
Target date: 31 December 2007

Thanks everyone for the warm welcome!

Thanks for the heads up Neek. I've had a good look around and I guess i should copy the other journals by posting my food and exercise routine, hopefully on a daily basis. I guess this makes it a lot easier for other members to comment and provide guidance.

Frankly this is something I am not absolutely sure about. I guess it's a title they give to those who have previously contributed to the community but have retired from active participation. Honestly its just a tag, I don't have admin or moderator powers anymore.

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Added on April 16, 2007, 11:24 pmDay 1 (April 16th)

8.20AM: Omelet which consist of 2 eggs, chopped capsicums, mushrooms and grated cheddar cheese.
11.00AM: Low fat milk with bran
12.00PM: 2 Haigh's chocolates (about the size of 50sen coins)
2.20PM: McDonald's Chicken Fold Over Meal - Yes, I ate the dam fries...they tasted soooooo dam gooooooood
7.15PM: Cod fish fillet with broccoli, onions, garlic, mushrooms and capsicum
8.00PM: 1 calbury chocolate (i only had one sqaure )
8.45PM: 15 minutes exercise on the FF wave machine thingy
9.00PM: 1 hour Yoga session - This is my second class in the past two years. I hate Yoga; it makes me aware of how inflexible I really am.


Off topic:
*What is a good weighing scale with body fat analysis which I can get locally? My dam RM19.00 scale is as volatile as the Asian stock market.
*Almost everyone at the yoga class today had their own yoga mat. I looked like such a noob using the gym's mat.
*Two of my male colleagues' are taking part in the KENNY ROGERS ROASTERS HEALTH WATCH 2007. I took a full length photo of both of them which will be used for their entry forms...Although they are both kinda round, they both looked so cute!

Well, that's it for Day 1. I usually have more carbo in my diet but to some effort today to be a good girl . Let me know what you guys think!

This post has been edited by elise_MOL: Apr 16 2007, 11:34 PM

Thanks for stopping by King!

I love sweet stuff especially Leka Leka ice cream, chocolates and tiramisu cakes.


I attended the class in Fitness First, Menara Manulife which was taught by an elderly instructor called Edwin. I didn't really like the instructor - he seemed very disinterested in teaching and didn't really connect with the class. I felt he was talking to himself instead of talking to the class. Or maybe its just me because I am new

Does anyone know of a good weighing scale with bf analysis, or is the scale not that important?

I've been to sevral body balance classes and really like Nick for some reason.

Hello!

Must i cut down all forms of fat including cheese? Or just bad stuff like fast food and chocolates? I drink plenty of water, at least 8 glasses a day.


Any idea where i can get calipers? I tried loking for them in fitness concept and jonhson's but could not find them.

Ermmm I am not sure if u are being serious or sarcastic here... Is there really some sort of infrared device which can read you body fat?

Day 2 (April 17th)
7.00AM Body pump + 10 minutes of cycling - I was very distracted while cycling and focused more on the news. My heart goes out to those involved in the Virginia Tech massacre
9.15AM 2 high fiber bread with one slice of cheese low fat + 2 Haigh Chocolates
11.00AM Omelet which consist of 2 eggs, chopped capsicums, chopped onions, mushrooms and grated cheddar cheese
2.00PM 1 chicken and mushroom pie with potatoes and garden salad on the side - I didn't eat most of the crust and avoided the Thousand Island dressing
4.30PM 1 fat free yogurt + 1 slice of papaya
7.30PM 4 slices of high fiber bread, 1 slice of low fat cheese, 2 eggs, small serving of corned beef, mushrooms and onions.

My thoughts on today:
. This is the first time I have every managed to get up in the morning to go to gym. I heard working out on an empty stomach in the morning is suppose to help your body burn more fat so I am gonna try and program myself to workout in the morning.
. My body feels quite sore especially my shoulders, and the left muscle/tendon between my thigh and pelvic bone.
. I am gonna give away all my chocolates tomorrow and cut down on cheese
. Had a very strong urge for ice cream after dinner. Am gonna hold it off.

What do you guys think of Bodypump? I have no idea how to do resistance training, so i am wondering if attending 2-3 sessions of Bodypump a week will be good enough...

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Added on April 17, 2007, 9:33 pmI took some pictures yesterday but they are for my eyes only. I will probably take a few more which are more suitable for the general public viewing over the weekend.



I am gonna get someone to see if Singapore has them....I heard they should cost around RM70-RM80. Gonna try ebay as well.

Thanks for your effort to comment on my food intake. Honestly my will power is dam weak, which is why I am here: I NEED ALL YOUR SUPPORT!!! But yeah, I am gonna minimize fast food to a maximum of once in 2 weeks and give out the dam chocolates. As for the cheese, I'll try to use the low fat version and will slowly try and cut down.

For my eggs I am using PAM cooking spray, which is basically olive oil.

I don't use butter for cooking, not even on my bread. I also try to stay away from sauces where possible. Most of my food is seasoned using salt, pepper, onion and garlic.


Thanks for comment. I really felt like ice cream after dinner today but asked myself if i really needed it. I drank some tea and am here in front of my computer reading all the nice stuff you guys wrote instead of stuffing myself.

Thanks for the warm welcome!

This post has been edited by elise_MOL: Apr 17 2007, 09:35 PM

Hi there,

Yeah, i think being fit is all about lifesytle and making the right choices in food intake and exercise.

I am a member of fitness first, but I am totally lost when it comes to weights training. I guess i need to read up and slowly ease into it.

This post has been edited by elise_MOL: Apr 17 2007, 11:02 PM

Far out! No wonder i nearly died at Bodypump yesterday morning. Today i went for brisk walk on my empty stomach instead.

Ermmm u mean u dont use oil anymore?

I am a passport member but i mainly visit Manulife and SPK... Syd, you work out in LM right?

Hmmm I am guessing these are the picture taken back at the LYN BBQ. I really hate those pictures and hope they remain buried forever. It was very very unflattering.

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Added on April 18, 2007, 11:25 amWord.

This post has been edited by elise_MOL: Apr 18 2007, 11:25 AM

Day 3 (April 18th)
7.30: Treadmill for 35 minutes (5.0 average speed, 6.8 average elevation)
9.30: 2 slices of high fiber bread with 1 slice of low fat cheese
11.30: Omelet which consist of 2 eggs, chopped capsicums, chopped onions, mushrooms and corn beef
1.30: Caesar Salad
5.00: 1 cup fat free yougurt and papaya
7.30: salmon with broccoli, onions, garlic, mushrooms, tomatoes and capsicum
9.00: Bodypump

My thoughts on today
I woke up early for gym for the second day in the row, yeah me!
My biceps cramped today while doing Bodypump...it was embarrassing, I was only lifting 2.5kg plates on each side.
No chocolates today!!! Yeah, me!

I would like to thank everyone for their kind words, tips and comments. It has made the past 3 days a lot easier.

It's another day already

Thanks so much so the tips, you guys keep me going!

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Added on April 19, 2007, 12:34 amSpawn of satan......

This post has been edited by elise_MOL: Apr 19 2007, 12:34 AM

But why? Dieting is such a science and such a msytery at the same time. Enligthen me pls!!!

Thanks! I hope i can keep this up! No, I will keep this up - the power of positive tots...hehehhe

I really like the quote at the back of my FF card "Motivation is what gets you started, habit is what keeps you going". Excellent stuff!

Good night everyone, i better get to bed before i start getting hungry...muaks!!!

This post has been edited by elise_MOL: Apr 19 2007, 12:41 AM

What!!!??? More calories in fat free yogurt??? /faints. When I do my weekly grocery shopping on Sunday, I'll be scrutinizing the labels carefully!

Okay i am looking at the label of my fat free yogurt but it doesn;t indicate how much sugar is in there, though it does have sugar as one of its ingredients.

Anyway i'll take your advise and restock on plain full fat yogurt over the weekend.

I have perfect eyesight! Despite all the gaming i do...huahhahahaha

For as long as i can bear it, I am gonna stay of the chocolates..Its an implusive thing i guess. I do love the taste and usually just reach for it without much thought, but by having a journal...it kinda reminds me not to stuff rubbish in my body....

Oh and something is wrong with my scales...cause it seems i am down to 60.5kgsss



Must be a reduction of water from the lack of carbo, or some shit like that.

Dear god please let it be true and permanent, i wish to be lighter than Neek, even if its only by .5 kgs!!


Chocolate MOLTEN CAKE!!! such orgasmic words....

MUST NOT EAT!!!

Day 4 (April 19th)

Today was not a good day...my alarm clock died, I ran out of gas and I HAD SUPPER!!!

7.30: Alarm did not go off, and I bloody slept through my planned cardio session. I need a new mobile phone!!!
9.30: 2 slices of high fiber bread with 1 slice of low fat cheese + cafe21 artificially sweeten
11.30 & 12.30: I spread this over two mini meals as I wasn't feeling very hungry. Omelet which consist of 3 eggs, chopped capsicums, chopped onions, mushrooms and corn beef
3.00: 1 cup fat free yogurt and papaya
4.30: Café Latte with skimmed milk and equal + coke light
8.00: Gas stove died which means no home cook dinner and omelet tomorrow morning. Instead I had some meal replacement drink with 1 spoon of fiber.
9.00: 30 minutes on the wave machine. I alternated the difficulty between 4 and 9 every 30 seconds. Supposedly it helps to burn more fat. According to the machine I burnt a measly 250 calories so I am dam thankful I did not reach for chocolate today...Its so easy to input...so dam hard to output. I also tried using the machines in the gym, without really knowing what I was doing. I did something for the shoulders, something for the back, ermmm bicep curls, and lunges. Shit, I really don't know where to start when it comes to weights and machines. And plus its so intimidating being surrounded by very fit chicks and huffing and puffing man in the free weights area.
11.00 I felt dam hungry...and went to the mamak!!! I had tandoori chicken (breast) with mineral water.

My thoughts
Need to get gas
I wish I had a bigger dinner and skipped supper instead.
Need to read up of resistance training.
Another day without chocolates!

This post has been edited by elise_MOL: Apr 20 2007, 12:19 AM

I feel so sleepy today ....

Syd, shadow, kira - could any of u recomend a resistance training program for me plsssssss....

This post has been edited by elise_MOL: Apr 20 2007, 12:15 PM

Day 5 (April 20th)

7.30: 5 minutes cycling + 30 minutes brisk walk (5.0 average speed, 6.8 average elevation)
9.00: 2 slices of gardenia breakthrough bread + 1 low fat cheese + half a can of tuna
11.00: 2 slices of gardenia breakthrough bread + 1 low fat cheese + half a can of tuna + coffee with equal
1.30: Chicken fingers sandwich at Starbucks
4.00: Pepsi max + one slice of watermelon
6.00: fat free yogurt
8.30: salmon with mushroom and lettuce and tomatoes salad dressed with balsamic vinegar.

My thoughts
Resisting chocolates and sweet stuff is still an uphill battle but I think I got it under control now.
Starbucks gave us some free samples of their new banana caramel ice blended drink...I didn't feel like it, so my friend had it instead.
I found a fat free yogurt without sugar in its list of ingredients. It tastes kinda sour but I am swithing to it, though it does have a handful more calories than my current brand.
I am about to head out to a pub for a friend's birthday...I am really dreading it.....Alcohol is one of my biggest weaknesses, and when I drink I tend to snack as well. I am probably gonna steer clear from the beer and stout and have a gin tonic instead....
I am going to be away for 5 days next week. And another 4 more days in May...I hate traveling it really screws up my dieting and exercise routine.

Edit
I went to the pub but didnt have alcohol. I had peppermint tea instead. I chuck down 3 small prawn crackers but stopped myself from going overboard.



This post has been edited by elise_MOL: Apr 21 2007, 10:07 PM

Day 6 (April 21st)

10.15: Body Step Class
12.00: Quarter BBQ chicken (breast) + lettuce + 2 high-fiber bread
1.30: Body Pump Class
2.30: 100 Plus
3.00: Fat free mango yogurt
5.00: 3 spoons oat + water
8.30: Fish (tenggiri) + broccoli, mushrooms, garlic, and tomatoes with a bit of organic soya sauce

My thoughts
I took more pictures of myself in an old pair of pants which I can't fit into properly anymore. I didn't realize I gained so much weight in the past few months. Dam sad lar looking at my body in it's current state. I am really round in the middle and look almost pregnant.

Edit:
Sigh, i had 5 mouthfuls of tomatoes based chicken pasta... I NEED MORE CONTROL!

This post has been edited by elise_MOL: Apr 21 2007, 11:58 PM

Yeah, i felt guilty about the 100 plus.

Workout - I went for two classes today...Bodystep and pump.

My cousin gave me a box of Lifepak, which i am gonna start taking tommorow.

This post has been edited by elise_MOL: Apr 21 2007, 11:15 PM

Thanks, though...I just had a midnight binge - CHICKEN PASTA - arhhhhhhggg!!! Dammit - i think it's because i didn't have breakfast... leason learnt.

Its the first time i am having oats, and i didn't have milk in the frigde. It tasted bad, maybe i didn't cook it long enough...hahaha...gonna have to stock up on some HL milk.

According to my cousin LifePak is one of the best multi-vits in the market and prevents aging among many things. I honestly dont know how much of this is true. But there's a free box in my house, so i might as well take it. If you want to know more about it, visit this link: http://www.pharmanex.com/corp/library/pdf/pip/lifepak.pdf

Day 7 (April 22nd)
10.00: Omelet which consist of 3 eggs, chopped capsicums, mushrooms and corn beef
11.30: RMP
12.30: Yoga
2.00: 2 high fiber bread with low fat cheese and left over omelet from breakfast
5.30: mixed economy rice: pork, tofu and vegetables
8.30: watermelon

My thoughts
I am going to start on a weight training routine I downloaded off the internet tomorrow.
My first RPM class ever, it was very intense and my bloody ass hurts like mad. It's probably the impact of my fat ass against the bicycle seat. Does anyone else go through this?
I am dam confused about my morning cardio workouts- should I, or shouldn't I eat? So many conflicting sources everywhere!

Day 8 (April 23rd)

7.30: 10 minutes brisk walk + 20 minutes wave machine
9:30: 2 high fiber bread + 1 low fat cheese
10.30: diet coke
11.30: Omelet which consist of 2 eggs, chopped capsicums, mushrooms and corn beef
2.00: soft shell crab temaki
4.30: Nescafe with regular sugar
6.00: plain fat free yogurt
9.00:
Warm up:
15 minutes on the no-impact jogging machine (no idea what it's called)
Resistance program:
Wide Grip Pull-Ups to front: 4 x 6 (40lbs assisted)
Reverse Close Grip Pull-downs: 3 x 10 (15lbs)
Low Pulley Rows: 3 x 10 (5lbs)
Dumbbells Bench Press 4 x 10 (10lbs each hand)
Chest Dips 3 x 10 (40lbs assisted)
Dumdbell flyes: 3 x 10 (5lbs each side)
Bent Over Laterals: 3 x 10 (5lbs each side)
Upright Rows: 3 x 10 (Bar and 5 lbs)
10:30: 1 medium size mango
12.30: 2 spoonful of spagetti and mushrooms (curi from my bf's supper)

Thoughts:
I swear people were laughing behind my back when I first stepped on the assisted chest dips machine thingy. I have never used it before and followed the instructions by choosing my body weight as the assisted weight. I nervously stepped on the machine...and it didn't bulge. I had to get off the machine several times to find a weight I was comfortable with. It was quite embarrassing.
This is the first time I am doing a weights training program, so I selected quite light weights to make sure I don't hurt myself. Expect for the Dumbbell Bench Press and Upright Rows, which is done during body pump, I am not really familiar with most of the exercises. But I kept my back and neck straight and felt quite comfortable with most of the moves except the bent over laterals. Need to watch more video to make sure everything is in good form.

I was really intimidated doing weights as I didn't know what I was doing and everyone around me looked like pros. I am proud of myself for even trying...the old me would have walked away.

This post has been edited by elise_MOL: Apr 24 2007, 12:36 AM