Aku seorang yang debab sejak kecil dan dah tersangat lah lali dengan gelaran-gelaran kelakar dan agak kuaja untuk seorang budak yang montel. I grew up and the chubbiness is getting obvious after i had my first period. Parts of my body is flaunting and getting fat especially on my hips. I have fat arms too. It remain the same until i reached my adolescent phase. I was surrounded with thin and skinny friends, whom look very nice when they wear in their baby tees. Being the only fat girl caused be me feel inferior everytime i hang out with them. I am still chubby during my university time and getting fatter since i was so indulge with fast food and sweets treat. I hate sweating. Until one day i was suspected of having high blood pressure due to my stressful semester and weight problem. I only start to change my lifestyle during my final semester, 4 months after my blood pressure problem. . I gave my ass a kick by start jogging. after forever, i start doing something and that is how the story begin.
So i write this post to share little something (more to a suggestion) from my personal experience on how to start a weight loss journey.
Sebelum tu, saya 151 cm height and my current weight is 60 kg. My previous weight might be 65-67 kg roughly i can say, because i rarely step on a weighing scale and never care to keep track my weight, I can admit that i am not too fat but i just wanted to prevent obesity from happening!
Kahkahkah mangsa fashion dgn bunga besar dan rantai tu haha! I have fat arms right there and buncit walaupun tak nampak. Peha was like a bolster pillow.
How do i start?
1. Simple exercise
I would definitely suggest jogging and brisk walking as a start . Do not start too drastic as our body is still manja. I start with a simple run 2x a week, consistently. I simply monitor my run by counting the round i have done. Example, Untuk minggu pertama 1 round. Minggu ke dua 2 round dan seterusnya, bila dah fit boleh sampai 3-4 round. Boleh pergi joging kat taman. Make it variety contoh: 2 round jogging 2 rounds brisk walking. 1 round sprint, 2 round slow jogs. The intensity depends on you because you know your energy better.
2. Fun activities.
Aku pergi main-main kat taman contoh, lari kejar budak2 sbb masa tu i babysit my aunties punya anak-anak. Kadang2 Main badminton. Dukung budak-budak bawak jalan, lari dgn stroller, tolak buaian sambil lari. Hihi
3. Zumba and Yoga
I participate in Zumba class after work. Consistently 2x a week. Zumba banyak sangat sangat membantu stamina aku. I even record the dance steps and i do it at home. From there i know that i have passion in zumba! Best gilaaa siap hafal step! Selalu practice depan cermin kat rumah buat konon-konon mcm sexy habis hihihi peluh akan banyak gilaaa sebab a lot of fast movement. Lama-lama stamina getting better, setakat pulun 1 jam no problem. Naik tangga sampai 4-6 tingkat pun tak semput sgt, stamina budak newbies katanyee!
For yoga, i learnt yoga from Youtube, followed by Free Yoga Fit hosted by Atilia Haron- a tinkerbell yoga teacher hehe. I managed to do some beginner pose eversince i start yoga and i up until now i am still learning from youtube. The perks of doing yoga are - improving my breathing technique, body weight balancing, blood circulation and muscle building, yes...these are some, there are more.
My mermaid pose.
3. Detox water and green tea.
You may try detox drink too. It helps me a lot in increasing my metabolisme and kelancaran memerut hehe. Walaupun tak berapa sedap telan jela especially kalau byk makan benda berminyak! I googled a lot on the ingredient and benefits. Some are worked while some aren't worked on me. Kalau malas i simply drink green tea.
Taraaaaa... some compilation of my detox routine..
You may refer others at my Instagram #intandetox
5. Masuk JK1M
I bet everyone know what JK1M is. It is a weight loss and fitness program hosted by Kevin Zahri (kevinzahri.com) , perfectly suitable for those who wants to begin weight loss . I have experienced it once during JK1M season 4 2015. I was in Titiwangsa Team and had a lot of exposures from Kevin himself and my coach. Kevin will teach you a correct lifestyle by considering your weight, age and daily activities as it may vary for each and every person who wants to lose weight. You will learnt something like BMR (basal metaolisme rate) , calorie in, calorie out and these are basically what we have to know before putting goals for losing weight. You may notice term such as "Loss 5kg in 5weeks" is widely used by most of weight loss program because it is indeed achievable if we really know how to do it.
Lepastu coach will teach you how to exercise and i got to know various method of exercises such as body weight training, circuit training, HIIT and etc. We went for exercise every weekend through out 5 weeks.You will then be invited to a whats app group so that everyone in the group can interact and share what are their diet routine, nak makan ape, berapa banyak nak makan semua-semua lah. During my time, coach akan ajar cara pemakanan jugak. Pergi main badminton la, hiking la and gym! best untuk beginner. Ade group lain siap coach ajar cara beli groceries and cara masak sekali.. And the best thing is dapat ramai gile kawan with the same goals- kurus. Ade ramai dah dari gemuk ke kurus, i was so excited when i first met them, i wonder how would they do it bukan senang ok... so much hardwork! But nothing is impossible.
And i also got to know a lot of fitness coach in Malaysia and that has lead me to another fitness + weight loss program named Sweat Weekend and KL Bodyrock Chellenge. I will blog about this later okay!
4. Go for hiking!
After sometime, when i noticed that my stamina has reached a proud level tehehe, i started to try hiking! My first attempt was during JK1M, we climbed Bukit Saga in group of 20. The trail is ermm.. i ranked it 3 out of 5, which is suitable for those who already has consistent stamina but not recommended for beginners - you will fainted or cramp! Watch out! Tapi ada waterfall! Besttttttttttttttttttttttttt..........
Instagram: #intangoactive
And then i dare myself to conquer Gunung Ledang, Johor. Despite of mystical view from certain hikers, i have made it to the top. I would ranked the trail as 4 out of 5 and i really enjoy it! Mencabor wehhh
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6. Control food portion and try clean eating style.
Antara semua yang aku kenal yang gemuk dah jadi kurus, semuanya suggest suruh jaga pemakanan! Itu yang terpenting sekali. Kalau Kevin's talk, dia akan ajar cara kira kalori dan cara-cara nak jimat kalori supaya tak terlebih makan. Honestly aku ni suka makan hihhi dan cepat lapar. Jadi mencabar sangat-sangat diet ini. Tapi i can suggest:
- Kurangkan nasik (sehari segenggam), makan salad banyak-banyak. Makan dengan dressing yang awak suka asalkan makan salad. Atau ulam-ulam melayu. Kalau nak kenyang boleh ganti nasik dengan pasta.
- Minum air kosong 3 litre sehari (cuba)
- Skip makan malam atau makan sebelum 8.00 malam.
- Tak yah guna minyak (boleh je, kena tahu cara), mkn steam food atau grilled
- Snack merepek-repek tu boleh ganti dengan bijirin atau buah
Ni untuk beginner lah. Untuk diet orang-orang advance, i can share but not now sebab i have yet achieve my weight loss target. For now cuma berjaya turun kan body fat je dgn cara di atas hehe.
RESULT...............
Boleh la kecik sikit dari dulu. Pipi susut sikit, my jeans dah longgar, size shrinked from 32 to 30. As at today, my weight is 59kg to 60kg, fluctuation depends on how much i eat hihihihi But i have no more flabby arms, belly is flatter, "drumstick" is slimmer but still there. Muscle is getting stronger as i went to intense work-out like High Intensity Interval Training (HIIT) and bootcamp, will blog about this later.
My target is 55kg, sebab diet main-main, susah sikit laaaaaaa. But i assumed i am in "plateau" state. Plateau (sebut sebagai ple-toww) means when your body weight remains at the same level. I have to work on some other strategy to break my plateau. So...... let see how.
Jom! Kurus dan sihat! Untuk Allah, diri sendiri dan orang tersayang haha..
Thank you for reading. Till my next post..
Publish!
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