My weight loss journey

I started my weight loss journey when my physician told me i have hypertension. My BP is as high as 150. She wanted to prescribe medication for me immediately but i refused. So, she said that can only be done if i can lower my BP to below 140 (at least). N in order to do that i have to lose weight n that means i have to change my lifestyle n of coz eating habits. 

My weight at that time was 74kg. Boy was i obese. For my height i need to lower my weight to 57kg to be at normal BMI at least. But to be realistic she said she just wanted me to start losing weight. She will monitor me for the next 6 months. So, dengan penuh azam i promised myself that i will start changing my lifestyle. Saya jenis kalau i put my mind to something, i will do it betul2. My appmt with my doc is another 3 months n by then i lost quite a significant amount of weight. The doc was impressed n the best thing is my BP has lowered to 120+. My doc cakap i'm the living proof that BP boleh turun dengan weight losst. My current weight is 55kg on my good days n 56kg otherwise. I have lost nearly 20kg u alls. Plan to keep it that way. BMI dah normal. BP normal. Blood sugar normal. Kolesterol jahat tu ada sikit borderline. Otherwise i'm a healthy girl (more like makcik. hahaha). At the age of 46 health is wealth.

Ok kalau ada yg curious what i did to lose weight, bacalah tips kat bawah tu ye.

Basic things dlm diet regime sy (The Do’s n The Don’ts):

1. No sugar including condensed milk and all sugary things like cakes, ice cream n chocolates. This is very important coz processed sugar is the main culprit in our diet. If i have to, i subsitute it with honey. For instance when i make coffee at home, i’ll mix the coffee with fresh milk n just a lil bit of honey.

2. Low sodium (this is due to my high BP). I try to minimize the use of salt in my cooking. 

3. Lots of veges. Any type. Not necessarily the green ones. 

4. Selected fruits. Certain fruits have very high sugar level so choose ur fruits wisely. My dietition told me the best fruits are the ones that require u to chew a lot like apples n guavas. 

5. No processed food. Try to eat natural food only. Processed food has very high sodium content. 

6. I take carb in almost every meal but in controlled portion. N sebaiknya guna complex carb. However, i only take rice during lunch. Guna formula pinggan sihat KKM. Suku suku separuh. Suku carb. Suku protein. Separuh veges n fruits. 

7. I do cheat but i don’t do it often. Kena jaga sebab takut kalau selalu cheat nanti susah nk control. But pls do cheat once in a while to satisfy our cravings. Kalau kita rigid sgt nanti susah nk sustain. 

8. No red meat n seafood. Mula2 je. Now i do take red meat tp x selalu n i prefer makan kambing. My protein selalunya consists of fish, chicken, egg n sometimes tempe 😅. 

9. I still take the regular lauk2 but jangan amik banyak kuah. Kalau yg bergoreng, elakkan amik yg bersambal. Kalau nk makan ayam/ikan goreng, amik yg kosong je. Jgn rigid nak makan yg rebus2 or stim2 aje coz nnt cepat fed up n boring n kita akan balik to diet lama. N 1 lg yg penting cuba utk ubah2 menu sbb takut badan kita immune dgn that type of food n x lose weight. 

10. If u have to use oil, use olive oil or coconut oil for healthier option. Tapi kalau nk guna minyak masak biasa pon ok cuma control portion. 

11. Puasa sunat isnin khamis. Kadang2 bukan isnin khamis sahaja sy puasa. Sy puasa bila2 sy rasa nak puasa. Niat je puasa ganti. Boleh tampal mana2 puasa yg mungkin x diterima. This is the easiest way to control our food n calorie intake. Tp masa buka puasa jgn langgar pantang larang pulak ok. Still kena makan ikut portion suku suku separuh. 

12. Jangan skip meal. Kena makan every meal. Take dinner 4 hours b4 bed.

Contoh meals sy- breakfast:omelette or overnight oat or banana smoothie. Lunch:nasi, grilled chicken, sayur. Dinner:roti (canadian purple wheat. Lowest GI) n peanut butter (no added salt n sugar) or banana smoothie. Ni cth menu yg simple2 je. U all boleh buat mcm2 lg menu. 

13. Drink lots of water n drink green tea in the morning masa breakfast. 

14. I don’t take white bread n anything made from white flour. 

15. Exercise. Ni terpulang kepada individu sbb formula utk lose weight is 80% food n 20% exercise. Maknanya jaga makan tu lg penting utk lose weight. Exercise tu is just to boost or enhance the weight loss. Kalau xde masa nk keluar jogging ke apa, boleh buat HIIT or tabata at home. Boleh burn more calories sebenarnya drp jogging. Yg penting buat exercise yg kita suka. Jgn paksa diri nnt kita akan stress n akan stop. Now sy jog n cycle. Kalau x sempat keluar or hujan, sy buat 8mins tabata kt rumah. Try to add variety to ur exercise so that badan kita x immune to that one exercise. 

16. Don’t weigh yourself daily. Timbang 2 minggu sekali cukup. Ini sebab weight kita fluctuate everyday. Kdg2 turun n kdg2 naik. I made this mistake before. Timbang tiap hari pastu stress bila berat x turun n kadang2 naik pulak. Nnt kita akan stress n bila stress berat xkan turun. We’ll be more motivated bila timbang 2 minggu sekali n tgk berat dah turun 2kg cthnya. 

17. Do it leisurely. Makan bila perlu n jgn push yourself too hard.

Harap2 perkongsian sy ni dpt membantu those reading this. Sy bukan expert tp ini cara yg sy buat n it worked. N what i shared bout food tu is being advised to me by a KKM dietition. 

#HHeathealthy #sweatisgood