Tag Archives: weight loss

The simple math of walking for weight loss

Posted in Everyday Life, Good Things by

To drop 1 kg of fat, you would need to burn 7700kcal. That is 150,000 steps.

Supposedly, if I choose to be ONLY on a caloric maintenance, I will be able to lose 1 kg of fat, IF I WALK;

  • 6K steps/day – I would get there in 30 days
  • 8K steps/day – 19 days
  • 10K steps/day – 15 days
  • 15K steps/day – 10 days

Of course, I would experience faster weight loss if my MEALS are in a calorie deficit and I pick up strength training. Since I have just started to be more consistent with my brisk walking schedule, I think I should stick to that first before I swing my kettlebell. Or maybe I could get going with it over the weekends. I tried doing that before, but it got so tiring that I stopped. Furthermore, I needed the weekend to relax, do my household chores, and spend time with my family. Household chores, such as buying groceries, folding laundry, and the occasional floor-mopping, take up a big chunk of the weekend. Thankfully, I have my Roborock to help with the vacuuming.

Regarding the steps, I am not quite sure whether a focused 10K on the treadmill would be more or as effective as the 10K that includes our NEAT activities. I suppose I should go for the focused session. So far, I am able to get that in spending 100 minutes on my walking pad at a pace of 4.5 to 5. This pace keeps my heart rate at Zone 2. I try not to go too fast, as that will turn my walking into a HIT instead. Thus, burning my carbs instead of my adipose tissue for fuel.

The results are showing tremendously in my husband. To be fair, he is walking far more than myself. He walks in the morning before going to work and after work. On weekend mornings, he would spend more time doing that. He could easily get more than 20K steps with that schedule. I have yet to see a dramatic difference in myself, but I have unwavering faith in this new strategy. Let’s do this.

S.i.S

Posted in All in a days work by

The brisk walking challenge has started. I joined for two reasons.

  • To support my colleague. The ‘champion’ of this programme.
  • I thought it would be a great opportunity to start getting active again. I have been on a very long hiatus since my umrah last year. Prior to umrah, I was on a roll, walking a few thousand steps per day. After umrah, I got a bit lazy. So this would hopefully be a great adjunct to my meal plan in the hopes of (again) losing weight. minciBMI25 is still a goal.

I did not manage to get even 5K steps today. I had less than 3K, but it is OK. I will build the momentum daily and see how it ends in 3 months. On the other hand, my husband has been very enthusiastic about this challenge that he is hoarding the treadmill in the early hours of the morning and night. It’s a good excuse for me to get a walking pad and put it in my study. At least I can watch Netflix or enjoy a YouTube video on my PC while walking. I am still waiting for it to arrive. After that, I can create another piggy bank to save up for one of those fancy watches that count steps.

Kelab Kurus 2024 – an obesity programme

Posted in All in a days work by

I signed an oath at the beginning of March this year to become an active participant in our clinic’s obesity programme. This program has gone into its 2nd year and I am one of the 24 people selected by the committee member to join. I have a BMI of 28.3kg/m2 which makes me Obese as per Asian standards. The goal is to lose 10% of our initial weight over 6 months. This means that my last weigh-in will be in early September. That gives me enough time to look good in pictures for my birthday in August, (hopefully) my graduation at the end of the year and of course my wedding anniversary.

In our first session, we calculated our daily calorie intake. The key phrase in any weight loss program is ‘calorie deficit’. So regardless of what diet fad one chooses to take, as long as you are in a deficit, it is fine. It is a bit challenging for me though because I am petite. My calorie deficit theoretically is less than the minimum required for every human being. Thus, like it or not, I have to incorporate exercise into my weekly routine. By just exercising 3 times/week, I could increase my calorie intake a bit to allow a deficit to happen. I hope that makes sense.

So far, we’ve had sessions from the dietitian and physiotherapist team. All of us were given a Food Diary and encouraged to share our journey in the WA group. Members who are diligent in attending the sessions and also interactive on WA are given merit points. The committee members have lined up lots of activities throughout the months and I really look forward to them. These activities are aerobic exercises, aqua-aerobics, hiking, walking at the park etc.

It has been a great and motivating start so far. I hope to achieve my goals at the end of this 6 months.

Heading to Jalan Yang Kurus

Posted in Everyday Life by

Having a BIG WHY definitely helps you in the weight loss journey. I have been on an on-off mission for this purpose since my first pregnancy more than 10 years ago. and now I am at it again for the year 2023. I have started since early December 2022, to kickstart the motivation to do so. Hoping to gain momentum in the new year.

My Big WHY

Better photos

I love taking pictures but ever since I looked like liquid paper or lemon on a stick, I do not take delight in such activities anymore. I’d be wearing a really nice outfit but it doesn’t look as flattering as how it should be in real life. Having said that, it is also very difficult to shop for new clothes when you’re petite and a bit on the plump side. Unless I have my attires tailor-made but who’d have time for that. It’s like the upper half of my body is an XL but my lower half is still petite, only with a bigger waistline.

This kind of explains my work wardrobe. I haven’t been able to fit into my baju kurung nicely and I have a lot of nice ones. the bulges at different parts of the body are distracting. therefore, I buy more blouses for my workwear. Let’s hope I can fit back into my baju kurung by the end of the year.

My brother will be getting married by probably July next year. So that is another motivating factor. You don’t want to look like cempedak. Or is it nangka? I need to look like the noona and not an ahjumma.

Better Health

I believe if you are mindful of the food that you choose to eat – you’ll not only lose weight but also benefit from the nutritious meals you prepare for yourself. Better complexion, stronger bones and an improvement in general well-being. When it comes to consuming a proper diet, you’d have to be on a calorie deficit to shed the extra kilograms. Exercise may help but 80% of it is food. As diabetes and hypertension run in the family, this also means I have to take great care of my health. I do not want these diseases to set in too early.