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Friday, October 9, 2015

How I Lost Inches By Doing Simple 30 Minutes Work Out From Home

If you know me personally, you would know that I am obsessed about my weight. Especially since I got pregnant and saw myself balloon up to crazy proportions.

It took me 8 long months to lose all the baby weight.

But you see, slimming down is one thing, maintaining it is a whole different story.  Some people go back to their old habits after they have reached their target, and then they wonder why they are packing on the weight again.

And by some people, I mean me.

Sometime last year I weighed myself and I got the shock of my life when I saw the scale read 51. FIFTY FRIGGIN ONE!!! As I stared incredulously at the scale, I had flashbacks of all the late night nasi kandars, the Serai tiramisus, the half dozen cupcakes that I could finish in one sitting, the weekend Nasi Lemak Pak Ayob and the KFCs that I had in the last few months.

I only had myself to blame.

Since then I:


1. STARTED CALORIE COUNTING AGAIN

I am on a strict 1300-1400 calorie diet. I highly recommend downloading the ‘My Fitness Pal’ app.  You key in everything that you eat and they will calculate the calories for you. It helps to keep you on the right track.


2. MADE CARBS MY WORST ENEMY

I hardly take rice/pasta/bread. Those who have gone to weddings with me know that I only eat the lauk. If I must have rice then I would only take like 2 tablespoons just to satisfy my cravings for it.

So what do I eat then? A lot of proteins like chicken, meat and fish. As well as veges and fruits. And the occasional desserts. Making healthy food choices does not mean you have to starve yourself. You just gotta know which option is healthier. 

Say you’re eating at a restaurant, do you order pasta or roast chicken? Both will make you full but roast chicken has way less calories.

If you’re craving for fish, do you order fish & chips or grilled fish? Always choose grilled items because anything fried is bad and has more calories.

If you go to the mama stalls, do you order nasi goreng or capati? 

Just by making choices like that you could cut back hundreds of calories a day.


3. STOPPED EATING WHILE WATCHING TV

I used to take my meals or snack on junk foods while watching my favorite TV shows like Modern Family and Grey’s Anatomy (not a fan anymore since they killed of Derek Shepherd like wtf what’s the point of even watching anymore).  It’s the worst habit you can have cos you will absent-mindedly stuff your face and the next thing you know a bag of chips and 2 candy bars are safe in your tummy. That’s like 2000 calories right there, in 40 minutes.


4. BANNED JUNK/PROCESSED/FAST FOOD

The last time I had McDonalds was 4 months ago in Paris, and that was only because we were too tired from lugging our luggage around the airport and we just wanted to sit down and have a decent meal before we flew back home. Apart from that, I refuse to eat them. My house is junk food-free too.  

Here’s something for you to ponder on. Why do you think these foods are much cheaper  (McD's McValue meals are only RM6) as compared to clean and healthy foods? Because they’re overly processed and are mostly made of chemicals. For example, potato chips like Pringles have been processed beyond comprehension that they are not even real potatoes anymore. They’re basically cancer in a can.


5. DRINK ONLY PLAIN WATER

Or green tea. They actually help boost you metabolism! Sugared drinks especially carbonated drinks and drinks like teh tarik have crazy amounts of calories. No more coke and ice for me L


These are pretty much what I did 4 years ago when I wanted to lose all the baby weight, only this time, I’m making it a permanent lifestyle change instead of a temporary thing. Within a month I lost 3 kgs and went back to 48kgs and have been able to maintain the weight until today.

Sometimes when I upload pics of the occasional fatty food/desserts that I’m having on Instagram, I would hashtag #cheatday #fuckcalories etc.

I bet some people are thinking that this skinny bitch must be fishing for compliments, probably expecting people to say “Babe, you’re already thin why are you dieting?”

But here’s the simple truth. I know my body. I know I have the fat genes. I know that my metabolism has slowed down A LOT. I know that I could easily gain weight easily especially with my hugeee appetite and when I do gain weight the first places that will show are my cheeks and hips (and they’re the last ones to slim down too ugh!!).

WISH I could be one of those girls who could eat anything and everything and still remain a size zero. But unfortunately I am not.

So I got no choice but to keep eating healthily. 

I do indulge once in a while, but most of the time this is what my plate looks like:



 Just lauk, no rice. 


But despite getting my weight back, most days I still felt fat, to a point where I sometimes wondered if maybe I was anorexic. Then about 3 months ago, my weight dropped to 47kgs. And yet, I had a muffin top, a bloated tummy and jiggly arms.

I thought, okay, this is insane!! Am I not thin enough? How much lighter do I have to be? For my 168cm height, 47 kgs means my BMI is 16.65 which is wayyy below the underweight BMI of 18.5

For reference, here's the BMI for the Victoria's Secret models:

Adriana Lima - 17.6
Candice Swanepoel - 17.7
Alessandra Ambrosio - 16.3
Doutzen Kroes - 17.9
Behati Prinsloo - 17.1
Miranda Kerr - 16.8
Rosie Huntington - 17.1

So how come my body is a far cry from them despite having a lower BMI?

After lots of Google-ing, I found out that I am SKINNY FAT.

Which means I am thin, but my body composition has more fat than lean mass (muscle).

Here’s the definition for body composition (from wiki):

“Body composition is used to describe the percentages of fat, bone, water and muscle in human bodies. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness. Two people of same sex and body weight may look completely different from each other because they have a different body composition.”

And here are some pics to illustrate this point:




 (Pictures courtesy of Google)

See? You can weigh the same but with a lower body fat percentage, you look leaner. In the 2nd picture that girl looks skinnier even though she is 3 kgs heavier than she was before. I was so relieved after I found out cos I knew I wasn’t crazy, it was not all in my head. I had legit reasons to feel fat.

The only way to gain more muscle mass is by doing strength training. Cardio helps you to lose weight while strength training helps you to tone up. Since I don’t want to lose any more weight, I don’t do cardios (taking care of Alayna is cardio enough for me). 





See those abs and bubble butt? They’re not going to magically appear no matter how thin you get. You gotta werk werk werk for them.

It has been 3 months now and I have to say that omfg IT WORKS you guys!!!!

My weight remains the same, I fluctuate between 47-48kgs but I am losing inches off my thighs, waist, hips and arms. And I finally have a flat stomach! I am so happy I could cry.



This is me wearing my UK 8 pants. They used to be slightly lose cos I wear UK 6 but now.. :O


Here’s a list of the workouts that I do. The best part is, they can be done at home. It’s perfect for people like me who does not have the time to go to the gym.

2 minute plank
1 minute side plank (each side)
30 push ups
30 sit ups
30 tricep dips (each side)
30 tricep kick backs (each side)
30 bicep curls (each side)
30 squats 
  
I do them twice, morning and night. Sometimes when I am too busy, I can only manage to do them once but I never miss a day, except for rest days. Usually I finish them in 30 minutes. If I have more time I would add some other workouts like mountain climbers, lunges or Russian twists. You can choose the type of workouts you want to do depending on the areas that you want to tone up.

The first time I did it, I could only do a 5 seconds plank and only 4 sit ups I swear. I was so damn unfit I felt like such a loser haha but I took my time and I did what I could. As I got stronger I gradually did more reps, added more types of workout and started using weights. I couldn’t be bothered to go to a fitness shop to get the dumbbells so I use this:




Tabung Haji's tabung that is filled to the brim with coins hahahaha. 


It’s quite heavy ok, about 3 kgs.

Alternatively you could use a bottle that is filled with sand.

From my experience, strength training requires determination and discipline. The first 3 weeks you will see NOTHING so it’s easy to conclude that it’s all bullshit and give up. Luckily I’m the type of person who will do whatever it takes once I have put my mind on something. So I persevered.

After about a month I could see only a slight change. By the second month my pants became loose and my love handles were almost gone. That’s when I knew for sure that it was working.

Now, 3 months along, I have started developing those vertical lines on my abs T_T (tears of joy and disbelief)

Needless to say, I am hooked. Everyday I look forward to working out. Me, the most pemalas person to exercise. I know I won’t get the perfect VS body (you have to let go of sugar almost completely for that and there’s no way in hell I’m going to give up desserts), but I am happy enough as it is.

I have a new found respect for VS models. They are actually crazy fit. Have you seen their workout videos on YouTube??? They make exercising look so effortless even after 30 minutes, like it’s a breeze, as if they’re just sipping cocktails by the beach. But by the time I'M done with my workouts, I look like I’m literally dying.  


Anyway, here's to a healthier lifestyle!


XXX

21 comments:

  1. Like reading into a dumb blonde mind..thank you for enlightening us

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    Replies
    1. I know right! I sound like such an airhead especially when I talk about superficial stuffs lol.

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  2. saw ur insta post on this post ..rushed home from app just to read it :P. good post i loved it!

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    Replies
    1. Haha the things that women get excited about XD Glad u found it useful!

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  3. Hi

    to lose ur weight are u on calorie deficit diet and do weight training daily as well ?

    u do the same weight training daily or how ?

    pls advise

    thanks

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  4. I read ur blog when it featured in kevin zahri's and it was so inspiring. Starting from that point i start to calorie count. Doing workouts like u mentioned above. Lost 20kg in 5 months. From 70kg to 50kg with 165cm height. Thank you so much :).

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  5. I have waiteddd sooo longgg for a neww entry since the last oneeee haha. Love your writing! Wish you write more often though. Very creative use of that tabung haji btw!

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  6. ni la masalahnya...bila dah start kurus...mula la tabiat lama. makan ..makan...makan..

    saya nak kurus ...

    www.sayanakkurus2u.blogspot.com

    ReplyDelete
  7. i super lovee this entry. thank you so much for the guidelinee

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  8. This comment has been removed by the author.

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  9. The key word here is discipline and patience..which I dont have. But good for you!

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  10. The key word here is discipline and patience..which I dont have. But good for you!

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  11. Thank you for posting this Tia!

    I'm currently in the midst of trying to lose weight myself. I realized that exercise is actually the easy part, 30 minutes to an hour and you're done.

    But the hardest part for me really is the maintaining a healthy diet, and by that I obviously mean the heavy carbs we as Asians love to consume.

    I started my fitness journey about 3 months ago, and hoped that until my birthday I would have lost a bit of weight.

    Needless to say that my weight remained the same, but today(it's my birthday today! :D) quite of a few of my friends commented that I looked leaner! Goal reached, now to make this a habit.

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  12. Try the Jawbone UP3 as well. It tracks your activity and reminds you when you're sedentary. Links with myfitnesspal quite well. Comes with many design to fit your fashion sense.

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  13. Miss tia can i have yr email? I have few question to ask about weight loss

    -Bella-

    ReplyDelete
  14. Miss tia can i have yr email? I have few question to ask about weight loss

    -Bella-

    ReplyDelete
  15. Thank you so much for your post. This post really help me a lot and I have learnt some new things from your blog. I am bookmark your blog for future visit.
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    ReplyDelete
  16. I like your post. This post really awesome and very helpful to me. Please keep posting good contents. Thank you.
    kimera

    ReplyDelete
  17. I follow ur blog since u lost ur baby weight.. Currently, im now in my confinement period. I tried to follow ur tips to lose about 10freaking kilos. But, a lot of 'pantang' esp in food which make me confuse. Just would like to ask u, did u strictly follow those 'pantang' and does it helps in losing baby weight?

    ReplyDelete