I was filling up my water bottle at the pantry in the office and a co-worker walked past.
She paused and said: "I noticed you have lost a lot of weight. What is your secret?"
I told her that it's pure exercise and eating right.
When I last weighed-in on June 16, I was at 101.0kgs.
I never enjoyed stepping on weighing scale.
My regular physician had advised me to lose weight or risk having a bypass.
He also referred me to a local hospital to get a stress-test.
And so, the journey begins..
I started walking around my neighbourhood.
On the average, a loop is roughly around 1.17km.
During the initial days, I took small loops. Nothing more than 2.5km. As I progressed to be much fitter, the routine was increased to 5km and eventually, 10km.
To optimize the simple program, I split the workouts into two sessions.
Early in the morning, I will do a 5km loop with my dogs and continue with another later at night.
I used my Xiaomi Mi Band to track my steps and the Endomondo Sports App for Android to record my progress.
Based on statistics, I walk about 120km in July and 308km in August. These are recorded distances based on GPS-tracking.
Apart from that, I also entered a walking challenge on Endomondo and was ranked 54th out of 3,400 people who took part.
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| My progress on Endomondo |
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| The ranking from the walking challenge |
From 101kgs, I weighed in at 95kgs and started to go down to 90kgs.
I can wear my old shirts that were tight.
Even my pants became loose.
Eventually, I broke the sub-90 barrier by weighing-in at 89kgs.
From "Obese", my Body Mass Index (BMI) rating went down to "overweight".
Motivation..
I have to energetic working dogs. They need exercise. Having been a slob for years, I hardly walk them. I felt I have robbed them of their basic needs and embarked on a walking program with them.
My dogs motivate me and at 10 and 9 years of age, they are very fit.
At the very least, my sugar-levels are stable. My goal is to be free of medication.
I am setting my target at 78kg to reach "normal" BMI status.
Eating right...
Since June, I have limited my intake of rice.
That was the first step.
I only eat a small portion of white rice during lunch. I skipped tea if it's possible.
As for the beers, I don't drink in excess as I used to.
My body is healing from within and I also included vegetables in my food intake.
Now that I am on a lean diet, I hardly patronize stalls for hawker food.
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| A lean and filling dinner |
Breakfast - sandwich & black coffee.
Lunch - 1/4 portion rice with vegetables, meat such as chicken is taken alternately.
Dinner - grilled lean pork or chicken breast or fish. Salads and sandwich on rotation.
Toning the body..
I had signed-up with the company's gym and at RM20 a month, it's a damn good deal.
There are trainers there and I told the guy what I want to do.
The workouts are alternated between days.
I would go after lunch and do reps of cardio exercise on the stationary bicycle trainer.
The coach taught me some bicep curling exercises with dumb bells.
I started with lighter weights and more repetitions.
The trainer also showed me how to tone the leg muscles.
I hope to get my belly toned after trimming another 10kgs of fat.
Feeling good..
With the extra flabs burned from walking and a good eating habit, I felt very fresh in the morning and happy to continue with my routine.
I hope to keep this up until my weight is manageable.
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