M I A

i will be 'missing-in-action' for the next several days or weeks. although i am feeling a little better now (i should because i've already lost a total of 7 pounds although it's not that noticeable), i still haven't gotten the 'appetite' back to write here my updates.

my NSV (non-scale victory) for the week's the pair of pants i wore to my son's culminating program the other day. it used to be soooo tight i'd get scared the button will pop out when i sit but now, it's a little loose. when i wore it that morning, i was happily surprised that it felt like i lost 1.5 inches off my waist! :)

that's all folks. =)

calorie counting :)

since i drink free Starbucks fraps at least once a month (courtesy of HSBC), i really made an effort to ask the local barista if they have nutritional info of their products. was so glad when she gave me their 'nutrition by the cup' brochure! at least i now know what not to order. ;) i also wanted to get those information so i can confirm what's written on the MFP database.


if i write all the Starbucks drinks here with their corresponding caloric value, this will be a 3-page post so let me just mention what they call 'delicious choices under 200 calories'. here they go:

HOT BEVERAGES (TALL)


* brewed coffee: 4 calories


* brewed tea: 0 calories


* nonfat cappuccino: 64 calories


* nonfat caffe latte: 102 calories


* nonfat caramel macchiato: 142 calories


* soy chai tea latte: 162 calories


* nonfat caffe mocha (no whipped cream): 166 calories


* caffe americano: 11 calories

COLD BEVERAGES (TALL)


* caramel frap light blended coffee: 129 calories


* coffee frappuccino blended coffee: 184 calories


* shaken iced tea (unsweetened): 0 calories


* nonfat iced vanilla latte: 121 calories


* nonfat iced caramel macchiato: 139 calories


* iced coffee (with classic syrup): 60 calories


* iced soy chai tea latte: 162 calories


* mango frappuccino blended juice drink: 157 calories

iced cocoa cappuccino, their featured offering this month

 ** images from the Starbucks site
 

too much too soon?

i remember i wrote here a few posts back that i want to take it slow this time so that my body will not get shocked and i will not get overwhelmed and quit again.

i haven't been feeling so good lately (over the weekend). i am not tired. i guess i am getting impatient. or i don't really know how i feel exactly! 

my fitness buddy, Chiara, called me up on Saturday night to listen to my woes. :-) she mentioned that based on my food and exercise diary at MFP where she gets to view, it could be that i am experiencing a burnout. you see, i exercise at the gym for at least 30 minutes five times a day. she may be right that from my being sedentary, (suddenly) working out that often in a week could be too much. yes, i know (through fitness and health articles) that our body and muscles also need rest --- that cardio and weight-training may be done alternately. but i guess i was too giddy to lose all this excess weight i have been carrying around for more than half a decade.

so, i am 'revising' my exercise plan. i will exercise (the structured type) only three or four times a week and will do it every other day. and i will not be so obsessed with my weight loss!

slowly but consistently :)

i got my base weight on March 9th and i made it a goal to weigh myself every week on the same day at the same time (as soon as i wake up but after i've gone to the bathroom).

i just wanna share my little progress here. as of yesterday (March 16th) morning, i have already lost 2 kilos. i know this isn't much but i'm still celebrating because when you are in a journey like mine, every tiny loss counts. and i guess it's just a healthy loss, i started exercising (gym) February 21st.

can't wait to be at the 170-pound level! ;) just keep going, self. slowly but surely.

happy 1st, self!

exactly a month ago yesterday, i got the motivation (again) to take on my weight-loss journey. that day, i wrote in my journal my very first 3-week goal (of not having rice at dinner) which i am faithfully sticking to except for a few special instances (like the dinner with girlfriends last night at Casa Verde because ABS was in town).

for my second 3-week goal, i have also been sticking to it. so far, so good. :) and i have been going to the gym and doing cardio exercises for almost a month (on the 21st) now. to date, i have lost 2 kilos (4.4 lbs)! the loss is almost negligible as it is not yet noticeable but i'm just happy at the thought that i am losing.

before the 2-kg loss, taken on 03.11.2011 after Marti's culminating program

as i celebrate my first month, i just want to tell myself to just keep going! and i want to thank all my friends for the support and motivation :)

looking back

i still haven't lost enough to make me post progress photos here but after i saw an album at my sister's FB, i thought of posting some photos taken during our stay in my hometown when Daddy died. relatives and friends have been telling me i was at my fattest that time and i think it's true.

my daughter comforting me with a kiss (look at my cheek!)

even my hand's so fat!

a day or two after we laid Daddy to his final resting place

my 39th birthday (a few weeks before Daddy's 40th)

EEEEWWWW!

comforting my li'l boy

funny but true? =)

i saw this as a profile photo of one of the members of the online fitness community i signed up for. i don't know exactly what her message is but i'm reminding myself that in my weight-loss journey, i should minimize having those calorie-laden Starbucks fraps! =)

 

swiped from the MFP site

reward system

when i was trying to lose my post-maternity weight 4-5 years ago, the hubby told me that he will reward me with some stuff i want (that time, it was a pair of Guess jeans and a new pair of rubber shoes).

one of the things that motivated me to take this weight-loss journey again was the 'reward' i'd be getting from one of my good friends, C. i love the wedges she wears! and i'm just so thrilled to get even just a pair of her used wedges! :) but i'm blessed because i think she will give me a new pair. am i correct on this, C? no pressure. :)

last year, i tried getting my groove back, so to speak. during my first two weeks of going to the gym (with so much excitement and motivation), i bought a new pair of Nike shoes, 5-6 pieces of Nike gym outfit, and 2 Nike gym bags! i told myself (and the hubby) they were good enough to motivate me. there is an emphasis on the brand because in the past (when i was still working), i was just using un-branded stuff for the gym. so, it would have been really such a big motivation to go for a Nike! but the motivation was very short-lived. i was back to my unhealthy lifestyle. i'd say it was a big mistake that i got those Nike 'rewards' even before i lost a pound of weight.


i should know better now and i'm quite proud and happy that when i go to the mall and somehow get tempted to buy something (which i could justify as 'motivation'), i stop and tell myself i don't deserve it yet except for the P199.75 coverup i got when i lost 2 lbs. :)

been thinking of getting myself a Chocolate or Mango (yes, these brands are big deal for me because i could not normally afford them) dress when i lose 15-20 pounds or 2 inches off my waist. yes, they better have to be that high because those brands are expensive. =) i hope i get them for summer!


for a weight loss of 5 pounds, 2-3 preloved books from my suki online seller would do. and when i lose 30-40 pounds, i'd really ask the hubby to reward me with a one-year gym membership!

back to zero

Chiara, my fitness buddy, told me that when i do my weekly weigh-in, it should be on the same weighing scale at the same time on the same day as the previous one. i have also read the same thing in most fitness and health sites and books. 

the last two times i weighed myself, they were on different days and not at the same time. for a more-or-less "accurate" result, i decided to start all over again getting my 'base' weight. so, yesterday morning after my toilet routine, i weighed myself on our bathroom weighing scale.

here are my base figures:

weight = 85 kilos
waist = 38 inches

not-so-old photos

for archive purposes in this fitness blog, i am posting two photos which i got from my friend, D's FB. both photos show how huge i was (and still am)!

at the birthday party of one of D's sons (December 2009)

lunch at The Pantry during Pat's visit (February 2011)

note to self and to others =)

saw this in one of MyFitnessPal's members' post and just thought of sharing it here:

"Love yourself in any shape or size, but being the right size makes a whole world of difference ."

a diff'rent kind of day

as usual, i went to the gym yesterday (i see to it that i go there 5X a week because i have so much to lose) after i picked up the little girl from school in the afternoon.


for a change, i did not just do cardio and weights but tried the sauna as well! i didn't stay long in the sauna, though. just 10 minutes for this first-timer. for the first time too, i did 1 hour of cardio exercise broken down as follows:

30 minutes (cardio setting) treadmill exercise 
weight-training (arms and abs)
30 minutes (manual setting, incline of 3 and speed of 6) treadmill exercise


i plan to do the post-weights cardio exercise from now on.


i spoke to the gym's senior trainer about feeling sad that after 2 weeks in the gym i only lost 2 pounds. she told me not to worry about it because sometimes, the loss could only really be 2 pounds in one month. she "pacified" me by telling me to just exercise CONSISTENTLY without also having to be too hard on myself that exercise becomes a burden. 


yesterday was also a different kind of day because i had 2 servings of broccoli for lunch! if you know me so well, this is something! an achievement! :-) i resolve to have at least 2 servings of veggies everyday.

the 2nd 21-day goal

my first 21-day goal ended yesterday. i am proud to say that (generally) i did well although not perfectly because last Sunday (March 6), i had this very strong craving for charcoal grill's chicken and chicken liver barbecue (which i could not eat without rice) for dinner. BUT i only had 1 cup of rice and i did a 30-minute cardio exercise on the treadmill 3 hours after. 


the 21-day concept is indeed 'effective'. well, it could be purely psychological but my no-rice-for-dinner has become a habit and i'm very happy.

for my next 21-day goal which starts today, it will still be something related to my rice intake. you see, rice is one of the major causes of my "downfall. =) i am reducing my total daily rice intake from 3 cups to 2. this is really such a small goal but i don't want the change to be so abrupt that my body will get too shocked. in the future, the body and i will get used to even just a cup of rice or none at all. that would be the day! =)

this scary photo is not related to the post but i just want to use it as a 'before' pic (taken Dec.31, 2010)

incidentally, today is ash wednesday which signals the start of lent. although fasting can be in any form (like not FB-ing for 40 days for my cousin or giving up soda if you are so into it), i still want to observe the old no-meat on all Fridays of lent.

don't quit, self!

this phase is so familiar. i get quite impatient when i feel i have made so much effort but i am still not getting the desired result. this is how i feel again right now! 

i wrote in my journal (notebook) that i will do a weekly weigh-in. yes, i lost 2 pounds (182 lbs. as of Feb 28) after 12 days of my no-rice-for-dinner action plan and after 5 days of exercising at the gym. yesterday, i was due for my second weekly weigh-in and was sad that i'm still at 182. 


i know there are many factors that affect the rate at which one loses weight. in yesterday's case, it could be the siomai and banana cues and peanuts i ate an hour before i went to the gym. =) it couldn't also be that i'm already building muscles because since i signed up on February 21, i've  only been lifting the lightest dumbbells at least 4 times. whatever it is, i'm praying that i will persevere. that i won't do what i did in the past, get impatient and quit!


it's funny because there are actually moments when i tell myself that of course, it will take long for me to lose weight because i am this fat, obese even (per the BMI calculators online)!


here is something to 'cheer me up' and motivate me to just keep going. :)

Sofia Beatriz, my youngest sister's 5-month old sunshine :)

for lack of better things to do...

... i put together three of my most recent photos. no, they are not yet my 'before and after' photos because as you can see, there isn't any noticeable (or otherwise) difference among the three. feel lang nako magpost ug pics kay basin sunod nako post, di na mo ka recognize nako. LOL. *daydreaming*

a) Feb. 21 after i signed up at Citigym; b) Feb. 25 during our getaway & c) Mar. 3 on my way to dinner with girlfriends

second look

when i first heard of the South Beach diet, i never got interested. i was curious, yes, but not too curious to really research on it or read on about it. i frowned upon the concept when i heard only snippets about the whole thing like there's this phase when you can't eat fruits and some vegetables. i was thinking, what kind of a diet is that when we were taught that fruits and vegetables are good for our health! little or no knowledge indeed, is dangerous.

on october 15, 2009, Therese gave me the book 'The South Beach Heart Program' by the same author as the South Beach Diet. she wrote and i quote: "be fit, be healthy, be happy. here's cheering you on to your wonderful journey towards fabulousity. that time, i had chest pains and was feeling really heavy that i decided it was really time for a lifestyle change. 5 days after, my father had a tragic accident and died. since then, i never took the effort to slowly start living healthy until three weeks ago when i found this motivation which, i hope, will never fade away. i also didn't open the book given to me until only last week and yesterday when i really took a second look at what all these people are raving about to be effective in losing weight and getting healthy.

i like it! and i am curious and interested to try the South Beach Heart Program. while reading every page, i kept hoping that it's not yet too late for me to start to take steps towards a healthy heart (and life). now i understand why fruits and some vegetables (and even cereals) are not allowed on Phase 1.

"Phase 1 is the shortest phase of the diet lasting only 2 weeks. Phase 1 is for people who have significant cravings for refined starches and sugar or who have a substantial amount of weight to lose. It's also for those who are prediabetic or diabetic, which puts them at higher risk of having a heart attack or stroke. The purpose of this phase is to stabilize blood sugar levels and minimize those cravings."


one of the things i love most about this South Beach concept is that it "does not require us to measure what we eat in ounces, calories or anything else. weighing, measuring and counting are certainly not conducive to a pleasant lifestyle and it is an approach one is unlikely to sustain. it is also unnecessary."  Dr. Agatston says "generally, if you are making the right food choices, portion control takes care of itself. " 


let me share with you the 3 key principles of the South Beach Diet:


1. eat good fats. choose good fats from olive oil, canola oil, peanut oil, flaxseed oil, walnut oil, avocados, nuts and fish. omega-3 supplements are also fine.


2. eat good carbs. good carbs include high-fiber, nutrient-dense fruits, vegetables and legumes, and whole grains.


3. eat lean protein. eat eggs, low-fat dairy, nuts, seeds, legumes, white meat poultry, fish, shellfish and lean cuts of meat.

my first 21-day goal will end in two days and i'm thinking of trying out Phase 1 of the South Beach but will have a modified version. :) you see, my uric acid is so high there are a lot of supposedly healthy food i can't eat.  i didn't even know that the heart-healthy oatmeal is very rich in uric acid.

* photo from Amazon.com

Carb Curfew

per my fitness buddy, Chiara's request, i am posting Joanna Hall's Carb Curfew strategy.

the Carb Curfew is one of the principles she introduced to help us reach our weight loss destination. let me just quote verbatim what she wrote in the book about it: 

"Carb Curfew means no starchy carbs -- bread, pasta, rice, potatoes or cereal -- after 5:00 PM. Don't panic -- you won't feel as if you're about to starve, since there are still plenty of filling foods to eat. You can incorporate a whole variety of nutritious foods in your evening meal, including lean meat and fish,fruits, vegetables, pulses and dairy products and come up with something absolutely delicious! Many of my clients consider the Carb Curfew to be the single most important tool in their weight management success and I know it can help you, too. The Carb Curfew helps you control your insulin levels, which means it's easier to stabilise your energy levels -- important for weight loss. " 

here are the reasons why:

1. it's an easy way to create an Energy Gap! you will be cutting down on calories and filling up slow-releasing, energy-providing pulses, so you'll feel less hungry  and more energetic.

2. substituting fruits and vegetables instead of rice or pasta will increase your vitamin and mineral intake, which is important for the breakdown of macronutrients.

3. it reduces bloating. 

4. it prevents food hangovers. if you stuff your face at night, you will wake up with a 'food hangover' and won't want breakfast. by the evening, you'll be starving again. 

the author also wrote that people who've got to their weight loss destination and stayed there do not continually count calories but they are calorie aware. we should not develop a phobia for a food, food group or component of food. avoiding carbohydrates, fruits, sugars, protein or fat --- whatever the fad diet of the moment may be --- is a bad idea. instead, moderation is the key.

the weight-loss bible

i just finished reading Joanna Hall's "The Weight Loss Bible'. i bought it on (super) sale at National Bookstore last year but only got to read it recently when i had this new-found motivation to lose weight and get fit, healthy and fab. :)


i so love the book! the author's tips are so practical and she's an advocate of having a balanced diet and regular exercise (not necessarily the structured kind as in the gym) to not only lose weight but to live a healthy life as well. she just didn't jump into talking about diet (the food we eat) and exercises but started with how knowing about ourselves would help us in our weight-loss journey. there is one chapter devoted to building our self-esteem, etc.

i have never been such a fan of reading health and fitness books because i always think that they will just remind me how unhealthy i am! =) but this one really made me curious when i saw it on the bookstore's box for books on sale and i 'm just so glad i bought and read it. i think one of the reasons i love this book is because i can totally relate to almost every topic. i love how the author discussed about setting goals and bashing barriers. and i love her (now widely accepted) carb curfew diet strategy! i know a lot of people have been doing it, with a 'twist' (6 PM instead of 5).

after the last page, i felt more motivated to keep going in my journey. and i know i will refer back to the book as i go along. her 'action plans' are awesome! let me quote the author's last words in the book: " if you have the desire to lose weight and are willing to put in some effort, you will succeed. remember that each small step you take along the way will make a big difference. you can do this! go for it! "

ohh. i just saw in the back cover that the author is the UK's leading diet, fitness and lifestyle expert who has a master's degree in Sports Science. her website is www.joannahall.com.

grateful...

... that i finally found (again) the motivation to take the first important step in my journey

... that i have been regularly going to the gym (as promised) and religiously following the program the trainer designed for me

... that on those days i was absent from the gym, i made efforts to somehow 'move my body'


... that i don't like warm brownie cup anymore :)


... that i park the car a little far from my destination and i walk to and from it


... that i take the stairs instead of the escalators or elevators as much as possible


... that i do things myself and no longer ask the helper or yaya to get things for me (all in the name of wanting to move and burn some .0001 calories)


... that i am doing well in my first 21-day goal of not having rice at dinner


... that i can now stop myself from eating high-calorie food


... that my efforts paid off. a 2-pound weight loss may be negligible but at least i lost a little weight 


... that i have family, relatives and friends who are cheering me on in this journey. grateful most especially for C who offered to be my fitness buddy and checks on me regularly, for the other C who says i've inspired her and who actually has inspired me with the wedges reward ;)


... that i have all the time to go to the gym (this will all change starting april 1 when i will already be the little boy's fulltime yaya-mom)  

... that we can afford a gym membership. i've tried doing it at home or in the park but it just doesn't work for me.


... that i already got some benefits from exercising


... that i can now look forward to wearing a white sundress this summer :)


i just had to write this gratitude list in the 'fitness department'. for the many other things i am grateful for, i have them here.