Friday, July 23, 2010

Tips on Reducing Weight and Staying Fit *part 1*

Posted by kay kamal at 9:36 AM
Adda requested for this. Though I am no expert, Im speaking purely based on pengalaman. Yes, 2 months seems a little tight (this is based on the time Adda has left, not me) but it can be worked out.

I started off by kicking my bad habit on snacking silly stuffs like chips, candies and yang sewaktu dengannye. That really help a lot. Seriously. Even Luqman swore by that.

Say No to these. Okay ade la sekali sekala like seminggu sekali teringin i mkn la sekeping dua oreo tu but thats it. If nak snack try a low cal/ low sugar thingy like fruits or yogurt. If nak masin gak i g makan soup Vono or simply makan garam..(this is my habit, i mmg suka mkn garam tu..bkn la makan cm nasik but merasa je)

Like fast food, high cal stuffs like mknn bergoreng, nasik lemak..i limit kan to sekali seminggu je. be strict w urself. Pilih hari yg teringin nk makan McD for that week and jggn gatal nk makan lagi skali till the next turn. Ni memerlukan semangat jati diri yang tinggi and tukang marah di sisi..in my case me and man saling marah each other. haha

It is advisable to substitute daily food with healthier alternatives, like instead of white bread amik whole meal. Instead Honey Stars, g makan muesli and whole brans. It will keep u fuller- longer, and also its high fibre content will make ur "passage" smoother. Like really, i have habitual constipation since kecik sampai luka2 my  "exit path" down there tu--> do type anal fissure in google if u r curious * n in case u r wondering, it does hurt like %^&$, sgt2*


If like me ade one time *the whole of sem 7* i  gile kira calories sampai sgt kedekut calories. In my case i needed 1900 kcal/day to function but i only took like 1200 kcal/day resulting in deficit of 700 kcal/day. The body akan automatically amik deficit tu from other sources in ur body eventually using up ur fat.* sila rajin bace label ye*

Tapi tak thn lama sbb tak larat la pulak nk jadik accountant hari..5 bulan  direct tu kire achievement dah..hahaha



 But beware. This method can backfire if u makan not enough protein cz ur muscles may be used up instead of fat and if muscle yang hilang, ur Basal Metabolic Rate (BMR) akan menurun and lagi susah nk turun berat/inches.So makan sikit2 (esp high protein and some carbs)  at regular intervals.

 I pnah dga they say the best is 6X sehari but in small portions..like suku pinggan nasik (or simply gune pinggan kecik so nmpak like pinggan full and psychologically akan rasa puas ati makan sepinggan penuh) . But im unable to do this due to time constraint so im not entitled to comment further. This however works in diabetic patients in order to have good blood sugar control.


Rajin2 minum plain water.. in my case im used to drinking upto 4 litres daily. Recommended for normal adults is 2 litres. So try to make it up to that. AND 2 litres tu TAK TERMASUK juices, tea, coffee, yogurt drinks etc tau.. just good ol plains.Keeps u fuller, hydrated and is good for healty skin and also kidney function maintenance.


Myself mmg ban terus any flavored drinks. Minum masa Raya camtu je..like 2-3 kali setaun. Lagi2 air gas..woo~ I TAK SUKA . And another tip, if lapa..g minum air.. if still lapa, baru g godek dapur carik food.

To know u r drinking enough, ur pee akan kaler clear (mcm air tu gak) or ver very silghtly yellowish.. if yellow semacam tu, sila g telan lagi 4 gelas air hokeh...

*bersambung di Part 2*

19 comments:

Amalina on July 23, 2010 at 9:51 AM said...

thanks for sharing..tak sabar tunggu part 2 =D

freespirited12 on July 23, 2010 at 10:14 AM said...

tips anda mmg betul punya. seriously, kay if you remember me masa sekolah dulu agak besar jugak kan because i was eating junk food dengan byk sekali and 6 x portions besar2.

now, i drink plain water macam byk nak mati, never skip bfast, eat rice, never skip lunch, never skip dinner, play futsal and wallah! dulu saiz L tu pon macam wow sendat, sekarang dah boleh pakai size 6 tu kira okay right?

kena kuat will power untuk sihat!

eh, pjg pulak comment heeh. good luck on your preps!

Diebalychouzz on July 23, 2010 at 10:37 AM said...

wow.. tanx..sekarang nih tengah gigih nak diet. nice info for me.. (^_^)

Adda Shariff on July 23, 2010 at 10:51 AM said...

woha! i syg u kay!!thank u!! i tak sabar tunggu part 2 nih! p/s: i ala2 constant battle dgn weight loss, agak2 i segan nak post kat sini, i want to emel u n u can diagnose my problem! boleh ke kay...?:P ihiks...over kan i nih..

Moose on July 23, 2010 at 11:02 AM said...

i agree completely with you. willpower kena kuat. cut down your portion to start with. skip the snacks and food that is high in sugar.then drink lots of water. and never ever langsung tak makan sebab macam you cakap or makan only an apple a day, your body will used up your muscle and BMR pun turun. diet doesn't mean you do not eat, diet tu maksud you watch and control what you eat.

pls girls, exercise and proper/correct/healthy eating habit is the key

♥ hazlynda kushairi ♥ on July 23, 2010 at 12:42 PM said...

100% agreed babe. no matter what we need to exercise ek. for time being, say NO to others, lepas kawen (kalau tak sayang laki, nak gemok) say YES back haha =p

Nadia on July 23, 2010 at 2:12 PM said...

i now pun btol2 nk start diet.br 2 hari xmkn nasi...nk dekat sgtkan...but i kurang minum air..pasni,nk minum byk2 la..xsuke sbb air xsedap..haha..

Cik Atun yang Banyak Nama on July 23, 2010 at 2:53 PM said...

i ada 3 bulan jugak lagi... first i started the diet mengira kalori n makan separuh drp apa yang i selalu makan. i lost about 2 kilos.

but then i binged eat when i went back to my hometown (mum! it's your fault... your dishes were so tasty!)

so skarang struggle balik sbb naik balik berat. so in short, kalau nak diet, yang paling penting azam yang kuat dan be strict to yourself. XD

farahfatihah on July 23, 2010 at 4:28 PM said...

air masak itu penting kan? bila minum byk sure kerap g toilet

yayahafiza on July 23, 2010 at 4:59 PM said...

yes kay.... totally agree with you.... drinks a lot of plain water coz it can keep us full so temptation utk makan akn kurang & reduce all those junk food.... well, if u still remember me when i was in college, i was quite a 'big' girl... hahaha... mcm kakak ckp, junk food in college u just name it.... chips, biscuits, chocs etc.... ms prep always ade stock... hahaha... mcm mane la xboolat :P

one more thing, exercise.... atleast walk/jog for 30mins daily.... ok, part ni u've to be more careful coz my leg injured sket last week.... so, no exercise for atleast a week... huhu

bride2wife on July 23, 2010 at 5:29 PM said...

can i add something here kay? hehe.. :)

don't wait for u to get hungry then only u'll eat..cos when u'r hungry u tend to binge and ur body tells that u'r in hunger state...and when u'r in hunger, ur body will conserve energy (by not burning fat)

it's true what u said kay..eat frequently but in small amount..but dun eat rice each time lah..hehe..train urself to kunyah2 benda like biscuit eg cream crackers or something soo that u tak selalu rasa lapar...

like me kay, i still take rice twice a day but i cut the amount..i still mkn whatever food that i like, mkn steak once a week (sometimes twice!!), n never controlled what i eat..buuuuut...i'll run everyday (whenever i'm not oncall)..

when u run..go on a slower pace but do it nonstop until ur heart beat raise to more than 100 and u have to sweat!...push urself to run at least for an hour nonstop...key word is PUSH URSELF!

that's what i did before my wedding..now dah kahwin ni, mashaAllah..malas gila..suka duduk rumah je ;p

sorry for the long comment entry!! ;)

bride2wife on July 23, 2010 at 5:33 PM said...

oh..if u go to slimworld, they ask u to drink plain water at least 3L per day..

wellllll....good luck! ;p

kay kamal on July 24, 2010 at 9:39 AM said...

Amalina: hehe..glad u liked it.. Part 2 kne tggu sket cz emounya blog ade exams coming up ye

Kakak: pnah ke kakak gmuk? Lol..i always thought u r like the most athletic n badan elok je..

But part 6x sehari kat college tu btul la..1st year itself I gained 7kg!

N tq, me need the lucks. Doakan for our finals ye kakak..

Diebalychouzz: tx to u gak sbb sudi baca.. =]

Adda: part 2 a bit later ye..sorry sgt had to delay it..as I saeid earlier , ade exams..wuu…

Moose: really well said..again it boils down to determination and not cheating urself,kan?

Lynda: lol..mayb ill say yes for a while then masa start keje (insya-allah bulan jan) sure akan turun gile2 nye..most my seniors by end of 1st month dah 7kg skinnier sbb bz tak cukup rest,tak ckup makan…tapi at the same time mata 5x panda-er gak.. T_T

Nadia: if u kangen sgt ngn nasik,merasa je sikit..kang badan u meroyan nk nasik u might binge.if u rase air tak bes..try adding drops of limau w NO SUGAR..

Cik atun: binge eating is really susah nk cope..i had that initially too. Lagi2 my mom tgk anak dier duk melaka makin susut..so,bila balik shah alam je kne paksa makan like 5x extra thn my melaka usuals..just b firm..amik sikit2 and mkn slow2..biar nmpak MACAM da makan segunung pdhalnye total less thn sepinggan..hehe

Farahffatihah: kerap is okay..u know that normal people sepatutnye kencing about selitre sehari?


Erra: tu la..college reall made us like FAT FAT FAT..slalu kat college kne puasa kalo tak sure mmbanta 4x ape yg patut

pasal walk jog tu ill talk more on it next week in 2nd part..hehe..but yea, watever u said,u said it waaay to rightly

Bride2wife: tq for the extra tip! Really suka org2 kongsi ideas. Im not really good at pushing thus my need for luqman..or any fitness partner (my housemate is one, she was an athlete in school) to push me..hehe

U da tak wat ke? Lorrh..ajak ur hubby la..berdua kan lebih baik? *winks*

I tak pnah g slimworld tade duit…they said that too huh..seems mmg btul la tip tu..i minum outta habit.. My mom suka suro minum dulu.da jadik sebati dlm diri..g memane sebotol ar mineral 1.5l msti dlm tgn/bag

kay kamal on July 24, 2010 at 9:40 AM said...

Amalina: hehe..glad u liked it.. Part 2 kne tggu sket cz emounya blog ade exams coming up ye

Kakak: pnah ke kakak gmuk? Lol..i always thought u r like the most athletic n badan elok je..

But part 6x sehari kat college tu btul la..1st year itself I gained 7kg!

N tq, me need the lucks. Doakan for our finals ye kakak..

Diebalychouzz: tx to u gak sbb sudi baca.. =]

Adda: part 2 a bit later ye..sorry sgt had to delay it..as I saeid earlier , ade exams..wuu…

Moose: really well said..again it boils down to determination and not cheating urself,kan?

kay kamal on July 24, 2010 at 9:40 AM said...

Lynda: lol..mayb ill say yes for a while then masa start keje (insya-allah bulan jan) sure akan turun gile2 nye..most my seniors by end of 1st month dah 7kg skinnier sbb bz tak cukup rest,tak ckup makan…tapi at the same time mata 5x panda-er gak.. T_T

Nadia: if u kangen sgt ngn nasik,merasa je sikit..kang badan u meroyan nk nasik u might binge.if u rase air tak bes..try adding drops of limau w NO SUGAR..

Cik atun: binge eating is really susah nk cope..i had that initially too. Lagi2 my mom tgk anak dier duk melaka makin susut..so,bila balik shah alam je kne paksa makan like 5x extra thn my melaka usuals..just b firm..amik sikit2 and mkn slow2..biar nmpak MACAM da makan segunung pdhalnye total less thn sepinggan..hehe

Farahffatihah: kerap is okay..u know that normal people sepatutnye kencing about selitre sehari?

kay kamal on July 24, 2010 at 9:40 AM said...

Erra: tu la..college reall made us like FAT FAT FAT..slalu kat college kne puasa kalo tak sure mmbanta 4x ape yg patut

pasal walk jog tu ill talk more on it next week in 2nd part..hehe..but yea, watever u said,u said it waaay to rightly

Bride2wife: tq for the extra tip! Really suka org2 kongsi ideas. Im not really good at pushing thus my need for luqman..or any fitness partner (my housemate is one, she was an athlete in school) to push me..hehe

U da tak wat ke? Lorrh..ajak ur hubby la..berdua kan lebih baik? *winks*

I tak pnah g slimworld tade duit…they sais that too huh..seems mmg btul la tip tu..i minum outta habit.. My mom suka suro minum dulu.da jadik sebati dlm diri..g memane sebotol ar mineral 1.5l msti dlm tgn/bag

kay kamal on July 24, 2010 at 9:42 AM said...

sorry ter-jwb 2x..blogger ni buat pening dier pulak la..

~aina~ on July 24, 2010 at 11:41 AM said...

omg.. tips yg sgt2 berguna utk sy yg sedang active mengembangkan diri secara mkn ni! hahahha.. thank u kay! will get myself to hv proper diet again.. :)

~Ayu BnSyg~ on July 26, 2010 at 12:14 AM said...

Dear. Sorry x perasan psl your comment kt blog bussiness Ayu. Anyway, Ayu dh reply. Nnti tgk eh?

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