Achieving ideal weight - the process

By -
The first step was to identify my current calorie consumption. Even though there was a formula to calculate the BMR, it only serves as a guideline. A more accurate way is to find out the actual consumption.

This was done by taking note of everything I ate for one week. I did that with the following worksheet:

Date Calorie
usage		 Alt Exercise Calorie
Consumption		 Day
6-Sep-04

3268 Monday
7-Sep-04

1699 Tuesday
8-Sep-04

1873 Wednesday
9-Sep-04

2036 Thursday
10-Sep-04

1787 Friday
11-Sep-04

2561 Saturday
12-Sep-04

3135 Sunday
13-Sep-04

2090 Monday
14-Sep-04

1559 Tuesday
15-Sep-04

1193 Wednesday
16-Sep-04

2559 Thursday
17-Sep-04

1543 Friday
18-Sep-04

3822 Saturday
19-Sep-04

2286 Sunday
20-Sep-04

2161 Monday
21-Sep-04

1806 Tuesday
22-Sep-04

1785 Wednesday
23-Sep-04

1617 Thursday
24-Sep-04

1879 Friday
25-Sep-04

3183 Saturday
26-Sep-04

2093 Sunday

Next was to start reducing the cutting back on the calorie intake.

In order to do that, I needed to know what I consumed so I started looking at the labels of all the food I consumed.

A quick way to do this is to substitute:
  • Full Cream milk with skim milk
  • White bread with whole meal bread
  • Ice Cream with yogurt
I also started reading anything I could get my hands on regarding weight loss. One of the best I read was "Burn The Fat, Feed The Muscle"

More later...

Comments

Post a Comment

Popular posts from this blog

9 Weeks In: My Intermittent Fasting Journey - Unexpected Chills and Fitness Updates!

By -
Image
  It's been nine weeks since I embarked on my intermittent fasting adventure, and the journey has been filled with interesting discoveries and small victories. This week, I decided to push my body a little further by attempting a 24-hour fast, skipping lunch on one particular day. While I expected to feel perhaps a bit more energetic, I was surprised to find myself feeling quite cold afterwards. Usually, I'm the one who's always feeling warm, so this was a noticeable change! Has anyone else experienced this during longer fasts? On the weight front, I'm thrilled to report some progress! My Huawei scale dipped below the 69kg mark, registering a satisfying 68.6kg. My trusty Omron scale, however, still shows me at 69kg. It's fascinating how different scales can vary slightly! The battle with visceral fat continues, with Huawei stubbornly displaying 13%, while Omron shows a slightly lower 12.5%. Interestingly, this percentage on the Omron did creep back up to 13% when my...
Read more

Simple Money Tips - Savings Part 2

By -
Image
This is a follow up from part 1 , additional tricks of saving money. Discounts Some discounts are not obvious because they are not openly publicized. So the first thing to do is to ask whether the store is running any promotions. I do not memorize all the offers provided by my credit card and often miss them - the habit of asking about promotion helps in reducing the times I miss such promotions. Some promotions that are still available at the point of my writing are: Starbucks will give a RM2 discount if you use your own Starbucks Tumbler or mug. I am not sure if they will offer the same discount if you use a non-Starbucks mug. McDonald’s will give you a free frozen coke if you spend more than RM10 and pay with your credit card. McDonald’s will also give a free item (sometimes fries, other times apple pie) if you spend more than RM20 in the drive through and have a McDonald’s VIP sticker. Beyond Vege provide 15% discount off the total bill for paying bil...
Read more

Getting Rid of Mosquitoes

By -
Image
Seems that the recent hot spell has caused mosquitoes to appear in large numbers. This went on for a few nights. Each time, I go to sleep, they will start attacking me. The bites will appear as lumps on my hands and legs. Those lumps were both painful and itchy. I tried using commercial mosquito spray but I had to remember to spray my bedroom a few hours before my bedtime because I did not want to sleep breathing the poison. It sometimes works. However, I often forget and even when I remember, the mosquitoes will return after the effect wears off and someone leaves the door open. I decided to use the electronic mosquito swatter we bought a few years ago. We left it aside for a few years after the last mosquito season. Unfortunately for me, the swatter could no longer retain charge. I managed to kill a few but I miss a lot because the swatter ran out of charge quite often after I spot the mosquito and when I hit it. On one of the nights, there was a mosquito which decided that ...
Read more