Fattytini & Friends

My weight had gone down...

2011-09-17T13:38:00.004+08:00

Miraculously. My weight is usually stagnant even during fasting month, now miraculously I lost certain amount of kilograms this time.

This was my stats when I was 28 years-old. Sebelum ni, malu-malu alah nak update stats, sebab 54.7 kg pun macam mimpi dahulu kala. I was weighing around 56 kilograms.

Statistics as at 26 April 2008:

Weight = 54.7 kg
Body Fat Range = 32.5% (Obese)
Body Water Range = 49.4% (should aim 50-55%)
Muscle Mass = 34.8
Physique Ratings = 5 (Standard)
BMR = 1130
Basal Metabolic Age = 36
Bone Mass = 2.1 (should aim 2.4 kg)
Visceral Fat = 4 (Excellent)

Now, I'm 31 years old, and this is my new stats

Statistics as at 17 September 2011:

Weight = 52.0 kg
Body Fat Range = 31.1%
Body Water Range = 50.4 %
Muscle Mass = 33.8
Physique Ratings = 5 (Standard)
BMR = 1083
Basal Metabolic Age = 34 (only 3 years older, instead of 8)
Bone Mass = 2.0
Visceral Fat = 4 (Excellent)

Persistence & perseverance is the key, chewah :p

Mula Sedar Diri.

2011-06-30T09:44:00.002+08:00

Apabila makin lama, makin Cik Abang bertambah langsing dan berotot sini sana :-p

Oleh itu, marilah telan jus buah-buahan untuk brunch pagi ini.

Betik + Whey Protein (Cosway) + Air + Ais

Rasanya eerr tak sedap tapi telan sajalah. Dah buat tak baik membazir :-)

Tadi pagi pun dah mula pusing tasik. Pancit di tengah jalan (padahal jalan lenggang kangkung). Almaklum, dah tiga bulan tak bersenam.

2011-06-02T08:31:00.004+08:00

My weight ballooned to 54 kg!

2011-05-25T10:22:00.001+08:00

Someone commented that I looked chubby

Much happier back in Malaysia I guess... berhabuk ler pulak CD Exercise kat rumah tu, harus berusaha ni

Cara-Cara Bersenam Yang Betul.

2011-05-24T07:32:00.003+08:00

Saya bertanya kepada juru terapi saya yang baik hati tentang cara-cara bersenam yang betul. Begini katanya.

Pertama, warm up atau panaskan badan terlebih dahulu. Jangan salah anggap stretching dengan warm' up sebagai perkara yang sama. Tidak! Jangan sesekali stretching ketika badan belum loosen up. Tak fasal-fasal prap! Terseliuh badan. Jadi, bagaimana mahu warm up? Berjalan perlahan-lahan selama lima minit. Kalau yang bersenam di rumah, lari setempat dengan perlahan.

Kedua, stretching. Stretching sangat-sangat penting untuk prepare tubuh badan sebelum melakukan fizikal aktiviti yang berat. Juru terapi kata, kalau malas mahu bersenam, pagi-pagi bangun tidur, warm up sikit, lepas tu stretching sikit, tidaklah asyik sakit belakanglah, sakit badanlah.

Ketiga, barulah melakukan aktiviti kardio atau tak kisahlah aktiviti fizikal apa yang kita pilih.

Keempat, warm down. Contohnya, perlahankan langkah secara berperingkat-peringkat selama lima minit. Atau lari setempat.

Kelima, stretching. Yang ini WAJIB buat selepas bersenam. Kalau terus masuk kereta atau duduk relaks di sofa, gamaknya malam atau esoknya sakit badan :-p

Ha, begitulah ya kawan-kawan, tatacara bersenam yang betul. Selamat bersenam!

...

2011-04-19T10:00:00.000+08:00

Dear Fattytini,

I am on Herbalife back. Sebabnya: perutku dah macam melebar. Last time I was on Herbalife, that thing managed to trim my tummy back.

Exercise, alhamdulillah masih maintain. Cuma geng pencabar kita nampaknya sudah slow down dalam usaha mereka untuk bersenam. Jadi nampaknya kita ada can lagi nak kejar diaorang ni..

Cik Yah, walaupun dah turun 1/2 kilo, memang nampak muka dah kurus compared to before. Lepas tu dia cakap cuti exercise pulak. Tak boleh nak imagine kalau turun 10 kg, confirm dah slim sangat2 jadiknya.

So geng, siapa yang tengah exercise sekarang??

2011-04-15T09:46:00.003+08:00

Seluar-seluar lama sudah tidak selesa dipakai. Longgar! Mujur punggung masih besar. Sekurang-kurangnya tersangkut di situ. Nak harapkan pinggang, pinggang sudah tak boleh diharap :-p

Terpaksalah memulakan projek membuka butang dan menjahitnya semula ke tempat yang jauh sikit. Jimat belanja! Tak perlu beli seluar baru. Lagipun, seluar lama sedap dipakai. Terutama yang berjenama Ms. Read.

Yang sedihnya, sudah dua minggu kasut digantung. Mood bersukan sudah lari tsk. Mood makan pula mencanak naik tsk. Macam manalah nak capai target tsk tsk....

Changing the target

2011-04-04T14:58:00.000+08:00

Bila tengok targetku di sidebar tu, macam unrealistic pula. Sebab konon-konon nak berat 45kg tapi target July boleh achieve. Adeh deh... jom ubah target la kasi realistik sikit.

Hakikatnya, berat badanku naik walaupun suamiku memberi komen, "Adik, ibu dah exercise dengan Wii Fit tu hari-hari." Berat sekarang, huk huk 53.8 kg. Hancur dietku semenjak balik Malaysia (eleh alasan konon).

Motivation sekarang, semenjak report duty Jumaat lepas, adalah beberapa orang telah mengatakan saya kurus. Kurus tang mana tu? Pinggang dengan peha kot? Even my aunt pun cakap I kurus.... hikhik

Jadi sekarang, daku akan cuba meneruskan diet ku dan healthy exercises pula. Ni dah start kerja, cabaran pula sebab tak tahu nak slot tang mana exercise.

Ok now I am targeting to get 50 kg by end of July 2011. Apakah berjaya?

Hari Penentuan.

2011-04-01T08:38:00.008+08:00

Hik hik. Ini jawapannya:

Weight = 71.7 kg
Body Fat Range = 36.4% (Obese)
Body Water Range = 46.5%
Muscle Mass = 42.7 kg
Physique Ratings = 2
BMR = 1404
Basal Metabolic Age = 47
Bone Mass = 2.8 kg
Visceral Fat = 7 (Healthy)

Walaupun tidak menepati sasaran, tetap satu pencapaian! Ini bermakna saya sudah menurunkan berat badan sebanyak 8.6 kg, iaitu 10.7 peratus daripada berat asal, semenjak bermulanya perjuangan [yang sudah bertahun!] Paling membanggakan, umur metabolik saya kini 47 tahun, berbanding 54 tahun sebelumnya.

Kad Laporan untuk bulan Mac:

ITEM	W1	W2	W3	W4
Weight	72.4 kg	71.6 kg	72.7 kg	72.2 kg
Body Fat Range		36.8%
Body Water Range		46.3%
Muscle Mass		42.5 kg
BMR(kcal)		1397
Basal Metabolic Age		48
Bone Mass		2.8 kg
Visceral Fat		7

Seterusnya, saya mensasarkan penurunan sebanyak 1 kg untuk setiap bulan. Oleh itu, sasaran baru ialah:

68.7 kg pada 30 Jun 2011

Saya mendapati, kelemahan saya ialah lean muscle, di mana Muscle Mass tidak berubah di 42.7 kg. Saya perlu mantapkan otot-otot supaya kadar metabolik saya lebih baik. Oleh itu, saya akan menambah latihan beban dalam rutin harian.

Doakan kejayaanku! ^V^

Tercapaikah sasaran?

2011-03-30T09:14:00.005+08:00

Hari ini, hari terakhir latihan sebelum penimbangan pada 1 April 2011. Kalau boleh, mahu usaha sehabis upaya kerana esok perlu berehat. Kenapa perlu berehat sebelum hari timbangan?

Apabila kita bersenam, kita menggerakkan otot-otot badan. Otot-otot mengembang, menguncup. Oleh itu, penambahan berat badan adalah normal selepas bersenam. Ramai yang berhenti bersenam di gim atau tidak lagi menyertai aerobik kerana menurut mereka, selepas bersenam, berat badan makin bertambah. Namun, jangan risau. Jangan cepat berputus asa, malah teruskan usaha. Penambahan berat badan itu takkan melebihi 2 kg dan bersifat sementara. Sebaiknya rehatkan dulu otot-otot selama sehari sebelum menimbang badan.

Adakah Fattytini berjaya mencapai sasarannya? Mari kita tunggu hari Jumaat. Harapnya penimbang itu tidak mengenakan usikan April Fool :-)

2011-03-28T13:13:00.001+08:00

Beratku naik :(

Jap nak pergi telek gambar Britney Spears :(

p/s: Kak Tini, hang jual lagi tak Herbalife?

KPop Dance, anyone?

2011-03-28T11:07:00.003+08:00

Menelaah tarian KPop. Manalah tahu boleh kurus macam awek-awek Girl Generation ini :-)

Hmmm... kena beli boots merah jambu juga kah?

Contoh Selebriti Malaysia Pula.

2011-03-25T11:08:00.014+08:00

Ini Adruce. Nik Muhammad Farith Adruce. Heeeee comelnya! Rasa nak cubit-cubit sahaja pipi itu, bukan?

Gambar ini semasa Adruce berlakon Tentang Bulan pada tahun 2006. Ketika itu, dia berusia 12 tahun.

Ini pula Adruce bersama para pelakon filem Brainscan pada tahun 2009. Berbaju merah jambu. Hmmm... pipi itu nampak sedikit kempis.

Selain berlakon, Adruce juga menjadi pengacara untuk rancangan kanak-kanak. Adakah di NTV7 atau TV9? Tak berapa pasti pula.

Dan TARAAAAAA!!!!

Ini pula gambar Adruce terkini untuk rancangan bersiri Waktu Rehat. Gosok mata semasa mula-mula nampak di TV. Adruce? Adrucekah ini?

Tapi, macam terlalu kuruslah pula :-)

Apa pun, tak kisahlah Adruce versi XL atau S, tetap personalitinya cukup comel untuk dilihat.

Memang sesuailah dia menjadi Johan, budak nakal tetapi terlalu protektif terhadap adiknya, Amira. Jangan ada kawan-kawan yang cuba-cuba untuk mengurat adiknya itu, nanti akan diganyang. Kalau dia yang gatal mengurat awek lain, tak mengapa :lol:

Balik Kampung

2011-03-21T09:15:00.003+08:00

Seperti yang dijangka, berat badan naik kepada 72.7 kg setelah pulang dari kampung. Mak cakap, "Takpelah, balik nanti diet semula."

Keh3x.

Amboi Mak, ingat senang ya nak turunkan 1 kg? Naiknya senang, turunnya payah :-p

Tak mengapalah kan, asal Mak senang hati tengok anak-anaknya makan ^V^ Lagipun, kira OKlah tu cuma naik 1 kg HAHAHAHA.

Baiklah, back to life. Mari mengemas rumah yang bersepah macam tongkang pecah, halaman yang penuh daun-daun dan basuh baju yang berlonggok-longgok! Senaman juga tuuuuuuu....

Cara-cara exercise yang seperti tak exercise

2011-03-18T20:11:00.000+08:00

Dear Fattytini,

Wah sampai-sampai Malaysia je, orang ex-Manchester update blog. Hehehe.

This is just a guide, sebab kadang-kadang rasa macam nak buat exercise tu malas bukan main. Konon main Wii pun dah repetitive habis dah, hehehe. Antara exercise yang membakar banyak kalori adalah berjalan :)

Berjalan? Sebab tak sempat nak proper exercise, saya ada cuba selitkan brisk walking and running with pushing baby stroller bila ke mana-mana.

1. Pergilah ke zoo. Zoo sangat luas, bawa anak pun enjoy. Boleh brisk walking lebih dari 3 jam. Saya buat brisk walk 5 jam kat Colchester Zoo. Ada masa jalan malas-malas, semalas badak berendam dalam air berjam-jam, ada masa laju macam cheetah.. kehkeh.

2. Travelling. Kami masa travel di Europe, sangat suka menggunakan public transport. Metro, tram, train dan bas. Kalau bawa kereta jer, boleh juga brisk walk bila ke National Park (seperti di Ireland) sambil memanjat bukit.

3. Shopping, hahahah... destinasi kegemaran semestinya Cheshire Oaks. Bertawaf dari satu hujung ke hujung yang lain. Paling kurang, jalan sahaja boleh contribute 2 jam.

4. Semalam baru praktikkan.. berlari sambil push stroller dengan sangat laju sebab mengejar flight ke London dan connecting flight ke Kuala Lumpur yang agak tight. Sudahlah terminal connection kena naik bas :P

5. Physical activity, laser quest, wall climbing dengan kawan-kawan. Last time pergi menembak atas gunung exercise otot tangan.. kahkah

Mudah kan exercise yang seperti tak exercise ni? Especially point no. 3 tu :P

Report Card

2011-03-15T09:05:00.007+08:00

Malam tadi membongkar stor. Jumpalah majalah Rapi yang lama. Bolehlah belek-belek sebelum tidur :-)

Jumpa satu fakta menarik berkenaan yogurt:

YOGURT JUGA MERAMPINGKAN. Yogurt dipercayai membantu merampingkan bahagian pinggang bagi penderita obesiti. Kajian yang dilakukan di University of Tennessee, Amerika Syarikat ke atas beberapa penderita obesiti dengan mengambil yogurt tiga kali sehari selama dua bulan mendapati mereka mengalami penurunan kadar lemak terutama di bahagian perut. Selain kadar lemak menurun sebanyak 61 peratus, tubuh mereka juga kelihatan lebih segar.

Ooohhh, patutlah kad laporan saya nampak ada sedikit peningkatan minggu ini setelah hari-hari yang sungguh depressing minggu lepas. Lemak yang degil tak mahu blah malah bertambah, akhirnya mengalah pagi tadi. Apa tidaknya, semalam entah berapa kali menelan yogurt. Mujur sedap :-p

ITEM	W1	W2	W3	W4
Weight	72.4 kg	71.6 kg
Body Fat Range		36.8%
Body Water Range		46.3%
Muscle Mass		42.5 kg
BMR(kcal)		1397
Basal Metabolic Age		48
Bone Mass		2.8 kg
Visceral Fat		7

Nampaknya snek yogurt lagilah kita hari ini ^V^

Saya mempunyai 15 hari lagi untuk mencapai berat sasaran iaitu 70 kg, sebelum saya meletakkan sasaran seterusnya untuk 30 Jun 2011. Tsk tsk. Bolehkah saya melakukannya?

[Suara-suara latar di belakang sana wajib menjerit, YA, KAMU BOLEH!]

Muka saya mula menghijau kerana esok balik kampung. Aduh Mak, tolonglah jangan panjat pokok kelapa itu untuk memasak nasi lemak!

2011-03-14T13:24:00.005+08:00

Hari ini, banyak menu berasaskan mangga. Mahu balik Johor pada hari rabu, jadi segala bahan perishable perlu dihabiskan. Snek pagi, yogurt dengan mangga. Tengahari pula, shake mangga.

Bahan:
Setengah cawan mangga
Dua sudu besar yogurt
Setengah cawan susu rendah lemak
Sesudu besar Herbalife Strawberi
4 ketul ais

Campurkan semua bahan di dalam pengisar.

Minum perlahan-lahan. Mm mm, sedapnya :-)

Kawan-kawan jangan risau, ya? Saya bukannya mahu berlapar untuk segera kurus. Oh, tidak-tidak. Makan itu wajib hehe. Sengaja makan sedikit-sedikit tetapi kerap. Insya-Allah, jam 3 nanti saya makan lagi. Begini, badan saya akan terus bekerja untuk memproses makanan. Harapnya semua tenaga digunakan dan tidaklah dimasukkan dalam stor. Lagi menyampah kalau letak di stor perut dan punggung. Cukup-cukuplah.

Adoi dugaan!!

2011-03-13T04:03:00.003+08:00

Nilah bahananya nak balik Malaysia..

Orang sini jamu makan tak berhenti-henti. Macam kenduri kat rumah orang pun ada. Dinner and lunch ditaja gitu.. huhuhu. Masa pergi Colchester Zoo Ahad lepas, ada juga berlari-lari anak sambil menolak stroller. Walaupun jalan 5 jam, berat tak turun-turun pula, mungkin sebab period (Eh salahkan period pulak?)

Tapi memang exercise pun dah malas-malasan, adui.. Sebabnya, dah penat kemas rumah, dah tak sempat nak pasang Wii. Hari tu main laser quest 25 minit jer, walaupun habis lencun baju berpeluh main tembak-tembak, lepas tu pergi bantai makan Nandos... aiyoyooyo. Kak Ida, nanti balik sini kita gi main laser quest ok.

Hari ni pula hari terakhir saya jaga Sekolah Malaysia, apa lagi, habis semua nak rasa. Laksa, nasi lemak, nasi minyakk.. Aiyo mak, hancur diet ku hancur... opsss

Tapi bila baca struggle geng of 4 dan melihat badan Britney Spears tu terus bersemangat nak exercise dengan berblogging.. hehehe :P

Berazam! Berazam!

2011-03-11T09:03:00.011+08:00

Dear Diary,
To be frank, this is a frustrating week. I exercise almost every single day, watch my food, but the fat just won't dissapear. In fact, the scale says I weigh heavier. I feel like giving up.

But then, I must not.

I must remember these faces. My own personal trainer. My kids. Geng Biru. Geng Merak. They are all behind my back, supporting me, encouraging me. They'll be dissappointed if I were to give up now. [Lagipun, malu dekat geng, dey!] I won't let them down. And most importantly, I won't let myself down. I know that I deserve to be better, not just this old plain boring Fattytini. I deserve to be healthier, slimmer and happier. I just have to presevere and keep pushing myself. I CAN DO IT!

Furthermore, if Britney Spears can change herself from this:

to this:

Britney Spears latest photo in OUT Magazine.
I CAN TOO.

I'm sure she didn't do liposuction whatsoever, because her new body is not like an overnight thing. Unlike some artistes in Malaysia. Seminggu lepas nampak di TV gemuk, alih-alih buat show dekat Anugerah Juara Lagu, eh eh kurusnya? Tak tahulah magik apa yang mereka pakai ^V^

Pakaian Sukan.

2011-03-10T14:03:00.011+08:00

Nak bersenam, kenalah pakai pakaian yang menepati tema. Tak sesuailah kalau berbaju kurung. Bagaimana mahu langkah luas-luas. Paling utama, wajib tutup aurat. Contoh, macam yang minah salleh ini pakai.

Baju berlengan panjang dan labuh menutupi punggung, dan seluar panjang. Masalah contoh yang saya tunjuk ini ialah, tak cukup longgar dan tak cukup labuh. Melonjak sikit, baju pun ikut terselak :-p

Hai, cantiklah pula suit ini. Berwarna hitam, dan berjalur merah jambu di sisi. Berjenama Adidas lagi. Rasa berkenanlah! Ehem ehem. Harapnya banyaklah bonus cik abang tahun ini. Boleh mengendeng baju sukan baru hik hik.

Lagi-lagi kalau dipadankan dengan kasut sukan berwarna merah jambu. Heee, cantiknya kalau dipakai berjalan-jalan di taman tasik di waktu petang. Cantik begini barulah bersemangat mahu bersenam. Motif nak pakai cantik selepas itu berpeluh masam?

Haa.. bagi wanita pula, wajiblah pakai sport bra kalau bersenam di tempat awam. Faham-faham sendirilah ya kenapa :kenyit: Saja tunjuk yang berjenama Nike, sebab saya pakai jenama ini. Sudah beli lama dulu, terperap dalam almari bertahun.

Tip membeli sport bra, carilah yang berspan tebal. Kalau tiada span, akan nampak sesuatu yang tak perlulah disebutkan di sini :-p Ini kerana, sport bra kebanyakannya dibuat daripada material yang melekap pada tubuh.

Ada juga sport bra yang akan lari spannya sesudah dibasuh. Mudah saja penyelesaian saya, span itu saya buka dan pakai 2 bra hehehe. Oh cukup-cukuplah pasal pakaian dalam. Rasa macam tak senonoh pula :-p

Trek Senamanku.

2011-03-09T08:55:00.008+08:00

Pagi ini tini buat variasi dalam rutin pagi. Semalam baca blog Geng Merak, K.Da ada mention berkenaan sekejap brisk walk, sekejap joging. Macam menarik, jadi kita cuba. Lagipun, saja nak uji jantung. Boleh tahan atau tidak kalau tambah kelajuan. Kalau gagal, esok kita kembali kepada asal tsk tsk.

Baiklah, ini trek senaman saya. Bentuknya yang seperti segi empat memudahkan cara, kerana saya tak perlu mengira masa. Sekadar tentukan kawasan untuk melakukan gerak senam, brisk walk dan joging.

Mula-mula berjalan lenggang kangkung dari rumah sampai ke titik mula [bintang kuning], kemudian mula melaju dan berhenti ke spot gerak senam [kotak biru] untuk melakukan gerak senam seperti yang dikongsikan semalam, kemudian brisk walk sehingga sampai ke permulaan trek berwarna merah. Sepanjang trek berwarna merah, joging! Kemudian, berjalan lenggang kangkung hingga ke titik mula dan ulang.

Weehee, saya suka tambah joging dalam rutin! Seronok, sebab berjalan saja agak membosankan. Saya juga suka perasaan ketika joging. Erm, bagaimana ya nak gambarkan perasaan itu? Ecstatic mungkin?

Mula-mula rasa nak give up juga setengah jalan, tapi apabila terbayang nombor di penimbang yang sudah bertambah gara-gara tujuh ketul ayam goreng [hai, nak naik punyalah senang, nak turun punyalah payah] dan wajah-wajah geng biru [sebab blog ini kan warna biru hehe] versus geng merak [huh, tak boleh jadi!], semangat pun kembali membara dan langkahku semakin jitu membenam tanah :-p

Nampaknya jantung saya sudah agak fit untuk menambah joging dalam rutin. Alhamdulillah ^V^ Esok boleh buat lagi, insya-Allah.

Stail Berjalanku.

2011-03-08T09:25:00.022+08:00

Hujan semalam membawa udara dingin, yang menguap bau tanah lembab dan daunan basah. Matahari pagi masih sembunyi di balik awan putih menggebu. Burung-burung tidak leka dek nyamannya suasana. Mereka tetap bangun seperti selalu, berkicau menemaniku mengelilingi taman.

Kih3x jiwang konon!

Minggu ini, mesti bekerja keras sebab hujung minggu yang lalu penuh dengan penipuan. Sabtu, makan ayam goreng. Bukannya satu, dua atau tiga, tetapi EMPAT ketul sekaligus. Ahad, ayam goreng lagi. Kali ini lagi melampau, ayam KFC. Mujur hanya [hanya?] tiga ketul.

Oleh itu, jadual harian seperti berikut:

Pagi = Rutin berjalan di taman permainan berdekatan rumah
Petang = Berjalan lenggang kangkung sambil menolak kereta sorong bayi di Taman Tasik Seksyen 7, Shah Alam

Pagi-pagi, tiada orang di taman permainan. Kalau ada pun, sekadar budak-budak bermain bola. Jadi memang sesuailah untuk melakukan rutin berjalan di situ, kerana treknya lebih pendek dan ada spot untuk melakukan gerak senam. Rutin berjalanku seperti ini.

Step 1 = Berjalan lenggang kangkung dari rumah ke taman sehingga ke spot gerak senaman i.e. Warm Up.

Step 2 = Melakukan gerak senam High Knee sebanyak 30 kali. Angkat kaki tinggi-tinggi, yeh!

Step 3 = Berjalan satu pusingan.

Step 4 = Melakukan gerak senam Frankenstein Walk sebanyak 30 kali. Ngee, bercinta juga nak buat yang ini. Hayun setinggi mana yang boleh!

Step 5 = Berjalan satu pusingan.

Step 6 = Melakukan gerak senam Walking Lunge sebanyak 10 kali. Tsk tsk, menggigil paha acik nak habiskan 10 kali.

Step 7 = Berjalan satu pusingan.

Step 8 = Melakukan gerak senam Travelling Squat sebanyak 10 kali. Hoh, confirm menggigil. Masa ini, memang tarik nafas hembus nafas dengan jayanya. Rasa macam ahli kungfu pula hehe.

Step 9 = Berjalan satu pusingan.

Step 10 = Melakukan gerak senam Backpedal sebanyak 30 langkah.

Step 11 = Berjalan satu pusingan.

Step 12 = Melakukan gerak senam Skip sebanyak 30 langkah. Yay, seronok buat yang ini. Melonjak tinggi macam budak-budak :-p Tapi, pastikan anda memakai sport bra on top of your usual bra kalau mahu buat senaman ini di khalayak ramai, nanti lain pula yang melonjak. Ngee...

Step 13 = Berjalan satu pusingan.

Step 14 = Melakukan gerak senam Shuffle sebanyak 30 kali. Semasa buat yang ini, tini nyanyi "Shuffle, Shuffle." Ewah, macam remaja zaman sekaranglah pula, sibuk bershuffle :-p

Step 15 = Berjalan satu pusingan.

Step 16 = Melakukan gerak senam Crossover sebanyak 30 kali.

Step 17 = Berjalan satu pusingan.

Step 18 = Berjalan lenggang kangkung dari taman ke rumah i.e. Cool down.

Sampai rumah, minum air dan sambung lagi toning exercise seperti sit up. Fuuuhhh, seronok!

All pictures are from Prevention magazine.

Berjalan dengan walking intervals adalah lebih efektif daripada berjalan dengan kadar kelajuan yang sama, kerana jantung dapat bekerja dengan kelajuan yang berubah-ubah. Macam-macam variasi yang boleh dibuat. Samada melakukan gerak senam seperti yang tini nyatakan di sini, atau sentiasa menukar kelajuan berjalan. Kadang perlahan, kadang laju, kadang macam perut tak tertahan nak ke tandas, kadang pecut macam watson nyambek :-p

Walk Off a Size in 4 Weeks!

2011-03-07T15:39:00.003+08:00

Dear Diary,
Here's how to walk off a size in 4 weeks using WOW program.

Walk Off a Size in 4 Weeks!

Happy studying ^V^

My first entry here!

2011-03-04T23:24:00.003+08:00

Dear Fattytini,

Lynn here. This is my first time putting in an entry here! Well, The Gang of 4 have given me access to this blog for the longest time but I have only been a passive reader.

Well, to be completely honest, I have gained so much weight over this past one or two years... and I just know that I had do something about it. I love food too much yet I lead a sedentary lifestyle. And since I have hit 30, this is just not good.

I used to futsal weekly, but it gets harder to gather up the group since ada yang kahwin, dapat anak, etc. Nak jogging, selalu ada halangan - most common is weather-related ("hujan") or sheer laziness (cuz the only park nearest to my house is a 15-minute DRIVE away).

So I did my rounds, my research... and I have narrowed it down to two: gym or yoga. For some reason I am against the whole gym concept... but I was sold with the yoga idea when my colleague invited me to join her.

Well long story short... I have a membership at a yoga centre since yesterday. I have joined two classes and loved it. Apart from yoga, they also offer pilates, muay thai, dance classes and cycling exercise.

I'll tell you why later why I picked yoga instead of "normal" workout in the gym. But meanwhile, lemme put on some deep heat lotion on myself after those yoga stretches...

Oh and by the way, wish me luck on the weight loss challenge! :D

Lynn

2011-03-04T19:33:00.000+08:00

Bilalah aku nak exercise betul-betul ni???

In your dream T_T

Detox Foot Patch.

2011-03-03T08:40:00.003+08:00

Dear Diary,
Yippie! Managed to lose 400 gram in just two days. Perhaps because of the detox foot patch that I wore for these two nights.

I don't know for sure if that's the reason. Let us see after I've finish the other three packets. If it really works, then maybe we should borong, RM60 for 100 pieces. My starter pack costs my husband RM14 for 5 packets only tsk tsk.

But they do caution that nursing moms should wear it carefully. Though there is no other explaination of what they meant by "carefully" :-p

Awak nampak kurus!

2011-03-03T02:52:00.003+08:00

Dear Fattytini,

Mujur kakak tu tak cakap "Awak nampak biru" (masihkah kau ingat iklan Celcom dengan model Mona itu?", kalau tak, mau biru mukaku...

First and foremost, last time I met the sister was in early February. We met last Sunday. Dia ada juga bercita-cita hendak kuruskan badan untuk menambahkan umat, so I teached her to use the MyFitnessPal tool.

Jadi bila dia tanya rahsiaku kurus, walaupun baru je naik 1 kg balik, hahaha :P, I cakap I buat yoga.

"Pakai Wii Fit board ek?"
"Alah kak, kat rumah akak tu kan ada Kinect Xbox. Beli jelah Aerobic games, mesti boleh berkinect depan TV."

Saya ni pemalu orangnya nak pergi gim. Tak berkeyakinan. Kalau orang lain jenis OK jer pergi gym macam my aunt Timura tu (jeling, jeling dari jauh), I nak cecah gym, harus pengsan dulu OK. Jadi bila ada Wii, walaupun mahal, dapatlah juga menggerakkan badanku walaupun dalam rumah. Dulu kalau kat Malaysia, adalah juga suamiku ajak kami berjalan di Taman Tasik Seri Gombak itu. Sini mana ada, berjalan kat luar 1 jam pun takkan keluar peluh.

Tapi kan, ingat nak juga join cardio exercise macam Cik Aini dengan Puan Tini kita buat tu. Jealous dok baca orang tu panjat tangga atau pusing-pusing taman.

Tip dari Wii Fit boardku, kekeke:

Untuk mendapatkan senaman yang efektif, kena buat 30 minit secara berterusan.

My Diet

2011-03-02T08:12:00.007+08:00

Food and Fattytini share the same initial alphabet. Pendek kata, memang tak boleh dipisahkan lagi hehe. Terus terang cakap, tini memang suka makan. It is so hard to refrain myself from eating, so I won't.

Tahun 2008 dulu, tini berjaya kurangkan 7 kg dengan diet Herbalife. Bercinta juga mahu telan keh3x. Tak semua orang berjaya dengan diet ini, contohnya Aini yang mengalami food allergy. Alahan makanan bukanlah bermaksud naik ruam dan sebagainya saja. Naik berat badan kerana sesetengah makanan juga dinamakan alahan. Lagipun, saya ada terbaca ada jenis darah yang tidak sesuai dengan diet berasaskan soya. Tapi tak mengapa, Aini sudah mengecil semula sekarang ^V^

Kemudian, apabila sudah kurus, mulalah ada yang mengendeng, alih-alih termengandung :-p Susah sikit mahu berdiet apabila mengandung sebab minda asyik cakap, lapar, lapar. Kononnya bayi dalam perut yang hendak :-p

Selepas bersalin, memang tak bersemangat mahu teruskan perjuangan. Untungnya, si kenit yang menyusu badan membantu saya kekalkan berat sebelum mengandung. Sekarang ini, mula semula sebab suamiku sudah slim! Umur metaboliknya 18 tahun, ya ibu-ibu. Sudahlah di ofisnya ada anak-anak dara yang slim melim dan tentunya manja-manja. Ini tidak boleh dibiarkan! If we can't beat them, join them kata orang. Hihi.

Seperti yang tini katakan awal tadi, tini tak boleh menahan perut. Mesti mau makan. Jadi, apa yang tini lakukan adalah, menukar makanan. Contohnya, daripada sarapan nasi lemak kepada emping jagung dan susu rendah lemak. Jam 11 pagi, tini makan lagi, tetapi hanyalah sebiji epal. Tengahari, makan nasi. Mulai semalam, sudah mula ambil sayur. Rupa-rupanya, makan sayur memang cepat kenyang. Petang, tini kunyah-kunyah lagi. Malam pula, ikut selera. Kadang makan nasi, kadang hanya emping jagung atau sandwich keju.

Awal dulu, hidangan nasi agak besar, bersenduk-senduk hehe. Tapi, perlahan-lahan dikurangkan portion. Malah kini, makan sesenduk pun perut sudah rasa sebu. Mungkin juga tini giat bersenam, jadi badan kita pun tidak berkehendakkan makanan yang terlalu berat.

O.K.lah, itu saja buat kali ini. Tini nak mulakan OPS MOP. Orang kata, mengemop adalah kerja rumah yang berupa senaman kardio paling berkesan. Almaklum saja, semua badan pun bergoyang!

Week 1, March 2011

2011-03-01T10:41:00.002+08:00

Dear Diary,
1 March, 72.3 kg. Alhamdulillah. I hope consistency in exercising and dieting will help me to reach my target of 70 kg by 31 March 2011.

Today, I ditch my morning routine for OPS SAWANG. 2-in-1 effect, shake shake my butt, my home shines like stars too. Teehee.

Tomorrow, I'll do the toilets. Scrub scrub and shake shake :-p

2011-02-27T16:07:00.001+08:00

I gained back 1 kg!!!! ARGGHHHHHHHHH

Best Cure for Knee Pain.

2011-02-25T09:30:00.004+08:00

For Yasmin's Mummy :-)

By Natalie Gingerich , Natalie Gingerich is freelance writer and former fitness editor for Prevention magazine.

The jury is in: "Bad knees" aren't sidelining your workout; your hips may be the guilty party. According to a review of 28 years' worth of research on common exercise injuries, hip strength is the biggest predictor of knee pain. So grab a resistance band and do these moves daily, working up to 3 sets of 10 reps on each side.

Side Swing: Anchor band on left side at floor height and loop band around right ankle. Balancing on left foot (hold on to something if needed), raise right leg out to side; lower.

Front Kick: Turn so band is anchored behind you and around left ankle, foot flexed. Swing left leg forward about 12 inches, keeping it straight, and return to start.

Seated Rotator: Sit so band is anchored to right and around left ankle. Cross ankles. Keeping knees together, rotate left leg outward about 12 inches. Return to start.

Keep on fighting, ya! This is just the beginning!

My New Shoes.

2011-02-24T08:35:00.007+08:00

Dear Diary,
All this while, I wore my old Crocodile slipper to my usual walking track. Apparently, I am the only one with slipper. Everybody else wore beautiful, cool and probably expensive running shoes. It made me cringe with humiliation. Tsk tsk.

Shame no more! Yesterday my hubby went home with my new ~~running~~ walking shoes. Weehee! Me likey!

It is made of rubber, thus very very comfy. The sole is very thick yet gentle to your feet. Plus, I do not have to worry about dirt and mud. Cleaning it would be a breeze. I love my shoes to the max. Because it is oh so comfy ^V^

Guess how much it costs? RM8.90 only lorr ^V^

However, I can't go for my walking routine this morning because I walked two rounds of the track plus strength training for two days in a row, and my legs went wobbly since last night hehehe.

I'll try to go for my evening routine though :wink:

How to calculate your BMR?

2011-02-23T11:02:00.002+08:00

You use energy no matter what you're doing, even when sleeping. Thus your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

You can calculate your BMR here: BMI calculator

Once you get your BMR, you need to know your daily calorie needs.

The formula is as follows

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So, in my case, I would calculate BMR based on my target weight at 50 kg.

After calculation, my supposed to be BMR is 1,270.1, and since I'm on sedentary mode, my calorie needs would be 1,524.12

Now my current BMR is 1,337.30 and my calorie needs stands at 1,604.76

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level

So now, my calorie deficit should be at least 80 kcal per day. Tapi nak capai another 7 kilo decrease tu, fuh jauhnyaa...7 kilograms = 15.5 pounds.

54,250 calorie deficit!

No easy way to lose weight T_T

Chocolate Milk For Walkers.

2011-02-23T09:07:00.006+08:00

Dear Diary,
I saw half dozen of Dutch Lady Chocolate Milk in my fridge this morning. It must be either my hubby or my 6-yo daughter who put it in there. Never mind who, for it is to my benefit hehe. I do not have to fill up my tumbler. I just grabbed the chocolate milk as I went out for my morning routine.

Pic googled.
When I went back home, I flipped through my favorite Prevention magazine, and saw this:

CHOCOLATE MILK Sip it instead of a sports drink after exercise. The combo of carbs and protein improves muscle recovery, finds research from James Madison University. So you may have more energy for your next workout. Stick with low-fat or fat-free milk.

Oooo... now I know what to bring to my walking track ^V^

BTW, am staying true to my vow of the week, thus I weigh 72.9 kg today :-)

Exercise

2011-02-21T11:58:00.000+08:00

Bila dah semangat nak turunkan berat badan ni, mesti ada exercise kan.

Dah lama sebenarnya tinggalkan exercise panjat tangga dari tingkat 36 sehingga ke tingkat 42.

Alhamdulillah, tak semput panjat tangga tadi :D

(Itu je la exercise yang ada, except exercise berulang-alik dari office ke bangunan sebelah sebab meetinggg...)

Siap offer diri tu nak pergi meeting kat Annexe, instead of sini, haha

Cheat day

2011-02-20T16:02:00.002+08:00

Today is my cheat day.
I ate half portion of nasi ayam set, 2 Mexican buns (coffee buns) and 8 seeds of durian
Until now for today.
Yes, I exceeded the 1200 calories target, mine is 1700++ calories for today
Even though I hang my apron today, but I went to grocery store and bought these items.

I have strong willpower. (Tengan perasan ada willpower ni)

Vow of The Week.

2011-02-20T00:13:00.001+08:00

Dear Diary,
Now that I have to start over again with 74 kg, this is the vow I made to myself for this week.

Everyday, I shall take a bowl of cereal and low fat milk ONLY for breakfast, maybe less but not more. Then, I shall briskly walk for 30 minutes, and climb the stairs as many as I could in a day. I shall have a plate of rice ONLY for lunch, maybe less but not more. I shall go to the playground with the kids in the evening, walking not driving. I shall eat lightly for dinner. I may have a healthy snack in between meals. Before slumber, I shall pray to Almighty Allah for my happiness and health.

2011-02-19T19:38:00.002+08:00

Dear Diary,
Remember my exercise plan last week? Hah, you thought I won't be able to stay true to it, didn't you? Well, you thought wrong. I'd stuck to the plan like glue. I even add more walking time in the evening. The verdict? Yesterday morning, my weight was 72.8 kg. Woohoo! Finally, 72-ish after so long.

BUT [why oh why I have to say BUT?]

I had to have two plates of rice last night. How convenient. And the verdict? I weigh 74 kg today.

Ha-Ha. Very funny. Keep on laughing, sista!

Weight Tickers

2011-02-15T11:04:00.001+08:00

And now this blog has our tickers!

Motivated ke nak turunkan berat badan? Yes, we do!

Can we do it?

YES, WE CAN!

Still Walking It.

2011-02-11T09:39:00.004+08:00

Dear Diary,
Yay! My fourth day, alhamdulillah. I feel better, my pace is faster and no more whining. I didn't even glance once to the carpark area and asked, "Are we there yet?" :-)

Yesterday, I had to add another 30-minute walking session in the evening because :cough: I had three pieces of fried chicken for lunch :cough: Not my fault, blame Colonel Sanders. He waved at me from afar, thus I have to be polite and accept his invitation :cough:

My kids, they're not helping either. They kept chanting KFC! KFC! in the car :-p

Walk It!

2011-02-10T09:44:00.003+08:00

Dear Diary,
Today is my third day of attempting to start exercizing. Small step at a time, so I just walk. Here's why. I read it from Prevention magazine.

A 20-minute walk gives you a blast of pep that lasts all day, reveals new research from the University of Vermont. Though exercise provides an immediate lift, scientists were surprised at the long lasting effect, because mood boosting endorphins stay elevated for only a couple of hours. Researchers speculate that the jump-start helps buffer the effects of everyday hassles and stress on your outlook throughout the day.

My exercise plan for this week as below:

Monday: 20-minute walk (unchecked, my bad tsk)
Tuesday: 20-minute walk (checked)
Wednesday: 20-minute walk (checked)
Thursday: 20-minute walk (checked)
Friday: 20-minute walk
Saturday: 20-minute stair walking
Sunday: 20-minute stair walking

Wish me luck!

What is meant by BMR?

2011-01-28T17:13:00.004+08:00

Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of daily energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans).

The release of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin.
Source: Wikipedia

Dulu-dulu tak faham, ingatkan kalau makan kurang bilangan kalori, bagus la untuk badan. Tapi bila tengok Biggest Loser, nampak peserta exhausted kalau tak makan as per calorie requirement per day. Tu tengok kat sidebar tu, BMR korang berapa? (Aini, Kak Tini & myself)

Semenjak terjebak dengan website MyFitnessPal, my diet has been based on calorie counting.
Dulu minum MILO hari-hari (saya hantu MILO), tapi bila tahu 1 cup of MILO is 300 cals, terus mengurangkan minuman tersebut.

Dulu ada juga buat diet planner, hahaha.. tapi takde buat calorie counting. Terkagum dengan myfitnesspal sebab hari tu taip Nasi Lemak, Roti Canai pun siap ada bilangan kalorinya. Huhu, kagum japs.. Database dia very wide.

So korang apa lagi, pergilah register kat situ nak buat calorie counting! Invitation ni pun untuk ARAM club

Day 5

2011-01-28T12:09:00.001+08:00

Mee Jawa
Air limau suam

Tengah hari, nasi separuh cawan, ikan goreng satu, sayur. Air barli

Petang, air lai chee kang

Malam, biskut 4 keping, keropok 6 keping

Day 4

2011-01-26T16:50:00.004+08:00

Started dieting again. It's a wonder if it produced miracle.

Day 1

Fruits - Grapes 1 cup, papaya 1 slice, watermelon 1 slice
Weetameal crackers - 4 pieces
Had dinner with 1 cup of rice and gulai ikan - tolong perhabis lauk (excuse)
Kacang bandung - 1/3 packet?

Day 2

Fruits - Plum 3 pieces, small oranges 5 pieces
Weetameal crackers - 4 pieces
Dinner with a bowl of rice porridge, with spatter of anchovies, kacang bandung, finger chocolates 1 1/2 bar

Day 3

Fruits: One big apple, 3 pieces of small oranges
Rojak Singapore - one cucur udang and 2 hati (ops!)
Hati cicah kicap, finger chocolate 1 1/2 bar

Day 4
Bihun sup
Oranges - 3 buah
Roti seketul

Am I strong willed?

Games to make you active, since you live in a cold country

2011-01-25T04:24:00.003+08:00

Ok lah, sebab ada masa free.. mari kita bagitahu antara games-games yang menarik untuk exercise. Daku tertarik dengan this one game, EA Sports Active 2.. tambah-tambah kalau tengok iklan Kinect Xbox.

http://www.ea.com/videos/4a2a74271ec3c210VgnVCM2000001165140aRCRD

Klik link atas tu, daku taktau nak copy paste sebab bukan from YouTube (ahahahah)

Kadang-kadang patut rasa bersyukur gak di Malaysia with sunny sunshine whatsoever untuk exercise, kitaorang kat sini kalau dapat tengok matahari tu, punyalah happy sangat-sangat. Tapi nak exercise kat luar, macam haram sebab weather sekarang ni -1 gitu

My observation:

Kalau nak beli Xbox dan PS3, confirm lagi mahal daripada Wii. Tapi Xbox ada satu teknologi yang dipanggil Kinect yang ada tagline "You are the controller". Yang ni korang kena pergi google sendiri la function Kinect, sebab Youtube malam ni (UK time) lembap sesangat.. huhu
Game untuk exercise ni memang mahal-mahal, lepas dah beli Xbox/PS3/ Nintendo Wii, you have to invest further to own a game like Wii Fit Plus / EA Sports, yang agak mahal itu.

Nanti gua balik, kalau nak tumpang exercise pakai Wii Fit Plus, wa no hal.. korang bawa bateri AA dalam 4 biji, sebab Wii Board tu drain bateri je manjang (ni weaknessnya la, sebab tu kami berangan kengkonon exercise dengan EA Sports sebab pakai heartbeat monitor kat tangan tu :P).

Apa yang daku dok sibuk buat dengan Wii Fit Plus ni (lepas dah cerita pasal EA Sports Active and Kinect Xbox). I have never imagined myself doing yoga before! Sakit belakang oi jadiknya!

Wii Fit Plus

2011-01-19T00:56:00.002+08:00

I have started my diet regime with an old gadget to exercise, and it is called Wii Fit Plus!

And this is the best purchase ever for a non existence exerciser like me. It makes exercising such fun that I have to fight for a fair share of it with Fawwaz and my husband.

Seriously, I am currently using it on daily/weekly basis and I enjoyed doing yoga with this thing.

But you have to but the Wii console first.

I find the reviews very engaging, especially from Amazon.co.uk with one gentleman claiming "Best thing since sliced bread!"

Definitely would recommend it to people who hates to go to gym... like ME!

2010-11-14T15:41:00.002+08:00

Yoohoo! My current weight is 72.7 kg. Alhamdulillah ^V^

Hope I can persevere and able to get target weight of 70 kg by the end of the year. I do hope when Aida come back for Manchester next March, she'll say, "Wow, you look gorgeous, sis Tini!" Hoho.

Aja aja fighting! Caiyo caiyo!

Unbelievable.

2010-10-18T01:51:00.003+08:00

Truly unbelievable. Last Thursday, I weighed 74.4 kgs. And 4 days later, I weighed 73.6 kgs. I couldn't believe my eyes. It seems so effortless :-)

This time around, I told myself to go easy. Just take simple steps yet persistent. That way, I won't give up too easily.

I remembered that I bought a lot of aerobic VCDs, trying so hard to follow the routine. But after a few days, I gave up. It's frustrating to see all those slim people move to the dance beat so beautifully while I struggled to understand the steps. And, even more frustrating that they can keep their all-american smile while I huffed and puffed after a mere 5 minutes. So the VCDs ended up in the dustbin.

Now, I keep it simple. I search nice dance beat over youtube, and just dance. Freestyle. There's no worry of dance routine whatnots. Just me and my move. Joget lambak in remix :-p

This is one of my favorite. Enjoys! ^V^

Back To The Game.

2010-10-14T20:48:00.005+08:00

Last time I wrote, it was 20 Occtober 2009. Heh! I ditched you for almost a year eh? But don't you worry, diary. Now I'm back to the game. Bring it on, baby! ^V^

It is amazing though that I'm able to maintain my pre-pregnancy figure. The weight scale says, hey tini, your current weight is 74.4 kgs. Not bad eh? Considering I used to weigh 80+ kgs back then. I initially thought that I'll be back to square one, but true to what they say, change your habit, change your lifestyle, and you'll presevere.

As of now, I'm all pumped up to lose more kgs and inches! I can be healthier, feel younger and fit for life. So do you. Fat fighters, are you ready and up to it?

Aku kurus?

2010-09-02T14:46:00.006+08:00

Dan ini lah Acik Aini yang baik hati.

Alhamdulillah...dapat beli stroller dan car seat dengan harga berpatutan.
Papa dan mama saya cakap, diaorang sangat berpuas hati dengan barangan yang dibeli. Oh, sebelum terlupa, diorang juga jemput datang majlis cukur jambul nanti di Ipoh :)

Ps/ Apa rahsia Acik Aini nampak lebih kurus sejak convo last year??

Sumber:
The stroller and baby car seat's saga Ver. Azkiya'

Biar betul, rasa tengok weighing scale tu macam sama sahaja.

Tambah-tambah, bulan puasa ni asyik sediakan sahur untuk Auni

A boost to my confidence! Syukran ya Allah :)

Ah benci

2010-03-04T08:07:00.002+08:00

Dear Fattytini,

Kenapa lepas bersalin, beratku di takuk 54 kg? Tak turun-turun nie.

(Aida, Aida, mana taknya, pelahap jer makan)

Confinement Food 2 in 1

2009-10-20T12:09:00.005+08:00

This is my most favorite food during confinement. Great for dieting too. Porridge.

Since I'm trying to reduce my intake of chicken, which is very very hard as I live to eat chicken, I asked my husband to buy fish rather than chicken. So whenever I look for raw food in my fridge, I'll find fish instead of chicken and give me no other option but to eat fish.

And cooking porridge is so easy peasy. You don't need me to write the recipe here. But I'm writing it anyway :-)

1. Rinse rice with water and boil with 1:4 rice/water ratio.
2. Throw in blended/chopped onion, garlic. It is better to slice ginger instead of blend. (You may also tumis the blended ingredient, but it is better not to as we need not add more oil in our food peeps!)
3. When the porridge is boiling, throw in any vegetable that you like such as carrot, potatoes, the hard part of leafy vegetables, baby corn etc. Throw in chicken/fish/prawn of your preference.
4. For leafy vegetables and mushroom, wait until the porridge is nearly cooked.
5. Salt and pepper for taste, and you're done!

Bon appetite.

Klorofil.

2009-10-16T12:10:00.010+08:00

I think I deserve an applause because I am no longer a veggie hater. My long stay at hospital as a rooming in mother for my jaundiced daughter, also as a women in confinement after her labor, made me realise that I should eat rabbit food. In the beginning, I ate whatever food served because

no. 1 free food shouldn't go wasted,
no. 2 I need the fibre to help me poop easily (all confinement mama know how nasty it can be if you don't).

As I closed my eyes and forced the food into my mouth, it turned out that rabbit food is not that bad actually. The hospital chef prepared mean, delicious rabbit food, and turned me into a lover. Thank you chef! I am going to love you for the rest of my life, whoever you are. Muah!

Now I took at least two servings of vegetables, during my lunch and dinner. And sometimes at breakfast, whenever I cook fried rice, I'll put lots of veggie. Boy, it made my son freaked out!

Post Pregnancy.

2009-10-14T12:49:00.006+08:00

The thing about getting yourself thinner is that, your husband will get you pregnant when you are so close to your target weight. So typical of men. And when you're pregnant, you have all the reasons to eat as much food as possible and justify yourself. So typical of pregnant women.

But thank God for such beautiful baby :-)

So here I am, 30+ days after birth, and still have a looooonnnngggg way to go to get my pre pregnancy figure. And yesterday, I got an earful from Aini about my sugar intake. While boasting about her weighing herself in the morning and the scale shows good result, yay Aini. Oh how depressing!

Aini, I'll bring the dress on our next outing ya! :wink:

I spent about 10 mins this morning doing some workouts and sit ups. Yeah not much, but still, I'm just starting y'ols. For lunch, I made myself fish porridge with lesser rice and lots of carrots, potatoes, cauliflowers, without a single drop of oil.

I think I'll have an apple for tea.

My progress

2009-07-10T13:01:00.004+08:00

Dear Fattytini,

Since this blog had been abandoned for quite a long time, I just want to paste various pictures of mine, to show my progress

Well, it's still a long way to go. 50 kilos by September 2009?

Can I make it?

Eat healthily

2009-02-24T08:21:00.001+08:00

Eat healthily
By LIM WEY WEN

Here are a few tips to illuminate your culinary journey towards a healthy heart.

CARING for your heart is a full-time job: you have to eat right, exercise correctly, take life easy and treat heart disease early.

But if you think that is too much work, think about the possibility of having a heart attack and bypass surgery at the age of 40.

Eat an abundance of fruits and vegetables as they will give you the vitamins and fibre you need. The antioxidants that come with them will also help reduce inflammation in the body.

The truth is, a hearts attack is almost always the end product of years of unhealthy lifestyle choices.

Long before a major cardiac event, the damage is often already done by diabetes, hypertension, the metabolic syndrome and obesity. Perhaps, we are either too distracted or too busy to care.

Once you pick up any of the above risk factors, accelerated ageing starts in your body. This is the recipe that is going to give you a heart attack, says senior lecturer in cardiology Dr Jeyarajah Sivalingam.

That is why more emphasis should be placed on the prevention of these risk factors, rather than remedial actions after heart disease sets in.

One of the easiest way is to watch what you eat. As the saying goes, you have the final say over what goes into your mouth and stomach.

The trick is to know how.

Revisiting dietary advice

Until recently, the story of atherosclerosis (the narrowing of arteries due to plaque build-up) went like this: You have high cholesterol, the cholesterol gets deposited in your arteries and they get clogged. The heart muscles are deprived of its oxygen source – blood – and you get a heart attack.

Nevertheless, as almost half of those who have had heart attacks are found to have normal cholesterol levels, doctors began to suspect there may be something more than cholesterol causing the problem.

In food, trans-fatty acids are mostly found in hydrogenated oils like margarine or vegetable oil spreads.

In 1999, a review article noted that the cause of hardening of arteries is clearly attributed to inflammation of the arteries. Subsequently, studies also found increased levels of the inflammation marker, C-Reactive protein (CRP), in those who had heart attacks.

“Now, the consensus among cardiologists today is that inflammation of the lining of the arteries is more of the root cause,” Dr Jeyarajah explains. Inflammation, a protective response of the body against infections and injury, may damage blood vessels if it goes out of control.

This does not mean, however, that other risk factors should be ignored. High cholesterol, high blood pressure, diabetes, smoking and a sedentary lifestyle are still the main causes of heart disease.

What it means is there are extra measures we can take to protect ourselves.

Armed with this new knowledge, dietary recommendations are starting to change. Curbing the inflammation process is the new goal.

“One of the things that contributes to inflammation is what you eat. When food is consumed, it can be inflammatory or anti-inflammatory,” Dr Jeyarajah says. “Resulting metabolites that are toxic to the cells can trigger an inflammatory response.”

While some factors that trigger inflammatory responses, such as polluted air, excessive noise and high emotional stress, are less controllable, food is something you can choose most of the time.

Fats, sugar and inflammation

Instead of giving the lowdown on how to avoid meat, fat and cholesterol, Dr Jeyarajah says we should be more careful about the types of fat we eat and pay attention to our sugar and carbohydrate intake as well.

The reasons: precursors of inflammation are actually trans-fatty acids (TFA), saturated fats and sugar and carbohydrates.

For the uninitiated, TFAs can be found naturally in both animal and plant fat.

But the bulk of trans-fatty acids we take in now are the by-products of partial-hydrogenation, a process which adds hydrogen molecules to unsaturated fatty acids (usually from a vegetable source) as a means to make liquid oils last longer and take a semi-solid form at room temperature.

In food, TFAs are mostly found in hydrogenated oils like margarine or vegetable oil spreads. And the use of margarine and vegetable oil in other food such as snacks, fried food, ice cream and baked goods contribute to a large amount of trans fat consumption.

“We have always been told to stay away from saturated fats, but now we know that TFAs can increase the risk of a heart attack more than saturated fats,” says Dr Jeyarajah.

A review of studies on trans fats published in the New England Journal of Medicine concluded that “on a per-calorie basis, trans fats appear to increase the risk of coronary heart disease more than any macronutrient”.

Another study which analysed data from 900 coronary events out of 120,000 nurses over 14 years revealed that the increase of 2% intake of calories from trans fats have been found to double the risk of chronic heart disease (CHD) – an increase that could only be achieved with more than a 15% increase in saturated fats calories intake.

This does not mean saturated fats are no longer a factor in the increased risk of heart disease. Epidemiological studies have long established the link between saturated fats and heart disease – a link that still stands now.

The next culprit of inflammation is a staple of the Asian diet – sugar and carbohydrates.

However, it is no longer enough to distinguish between simple and complex carbohydrates – what we used to call bad and good carbohydrates, respectively.

Now, a more important factor in choosing carbohydrates is the Glycaemic Index (GI) – an indicator of how fast carbohydrates and sugars in a certain food raise blood sugar levels.

High GI foods such as refined carbohydrates, potatoes or table sugar break down in the body rapidly and raise blood sugar levels in a short time.

The spike in blood sugar levels generated may cause inflammation as high blood sugar levels, even if transient, favour a process called glycation, which damages and distorts body structures and functions, triggering an inflammatory response.

The middle path

With mounting evidence of the link between TFAs and heart disease, Canada has now banned trans fats from its restaurants and fast food chains. Denmark and Switzerland have introduced laws which strictly regulate the sale of many foods containing trans fats.

Australian margarine has been free from trans fat since 1996 and in the United Kingdom, Sainsbury’s became the first UK major retailer to ban all trans fat from all their own food brands.

Under Malaysian food regulations, it is not compulsory to display or declare the TFA content of food products. The matter is still being examined by the Health Ministry.

However, if the manufacturers wish to declare or highlight the content of any type of fatty acids in their product, they must display the content of all four types of fatty acids, namely monounsaturated fatty acids, polyunsaturated fatty acids, saturated fatty acids and TFA.

Government initiatives aside, what can we, as consumers, do to care for our hearts?

Although there is evidence of TFAs and saturated fats contributing to the increased risk of heart disease, this does not imply that you should balk at the sight of their names printed on a nutrition label.

And eliminating fats totally from your diet may deprive you from the health benefits of essential fatty acids such as omega 3 and 6.

To choose and use your fats wisely, Dr Jeyarajah offers this advice:

· Be mindful of products listing partially hydrogenated oil as an ingredient, regardless of the type of oil.

· Be careful with vegetable shortening or products made with it.

· When buying margarine, look at the contents of TFA if available.

· Avoid fried foods in restaurants.

· Buy oil in smaller quantities and protect them from exposure to air, light and heat. Use it up quickly.

· Refrigerate (cooking) oils if you can’t use them quickly.

· Never heat oils to the point of smoking. Never reuse oils that have been heated to high temperatures.

To choose your carbohydrates wisely, Dr Jeyarajah says:

· Learn about GI and try to look up the values of your common foods on the Internet.

· Reduce consumption of high GI foods; replace them with low to moderate GI foods such as whole grains.

· Eat less refined, processed and fast food

· Avoid sweet beverages

· Eat sweet fruits in moderation

In essence

Most dietary recommendations are ideals we strive to achieve for better health. Then again, our choice of food is not only based on nutritional values, but also whether it is affordable, accessible and available.

Working within these limits, these are a few rules of thumb you can live by:

· Remember amounts

Whatever the quality of food, if eaten in huge quantities, it becomes pro-inflammatory. It is always wise to eat in moderation.

· Aim for variety

Aim for a balanced diet that includes a variety of food as it provides the nutrients you need for good health.

· Include as much fresh food as possible and minimise consumption of processed and fast food

Processed and fast food may be tasty, but the processes may leach nutrients or add potentially harmful substances.

· Eat an abundance of fruits and vegetables

This will give you the vitamins and fibre you need. The antioxidants that come with them will also help reduce inflammation in the body.

· Eat your meals regularly

Studies have shown that if you eat your meals and snacks regularly, you are less likely to put on weight. That will decrease your risk of heart disease just by keeping your weight in check.

References

1. The Pennsylvania State University (2006). Hydrogenated Vegetable Oils and Trans Fatty Acids. Retrieved February 2009 from http://pubs.cas.psu.edu/freepubs/pdfs/uk093.pdf

2. American Heart Association (2008). Know your Fats. Retrieved February 2009 from http://www.americanheart.org/presenter.jhtml?identifier=532

2009-02-02T14:35:00.008+08:00

Dear Diary,

Look sinful, yes? Fret you not, because these are all oven baked to lessen the damage hehe.

It was one of those weekends when you have nothing in your kitchen, and you're too lazy to do your groceries. Beggars can't be choosers they say, so I just made do with whatever left in my fridge. Read in magazine, internet bla bla bla about how unhealthy it is to eat processed food, but again, beggars can't be choosers you all!

At least, I put in a little extra care by roasting them. Hehe.

By the way, I was inspired after reading K.Ida's writing [again] about how house chores can actually help to maintain you figure. So I did some house cleaning last Saturday. I swept, vacuumed and mopped. I scrubbed the toilet. I huffed and puffed. Sweat dripping from my forehead. The whole 1200 square feet. Pretty proud of myself.

Well actually... my MIL is in town. Now you know where those determination come from HA-HA.

Oh you know what? Since I succumbed to my un-discipline self and stopped my Herbalife regime for the last three weeks, and bought new [cheaper] off-the-shelves skincare to replace my herbalife skincare, those ugly acnes are back again. Argh! This is sooo not happening to me. I am going to be 30 [freaky] years old in March. Obviously I have passed my teenage years. And, what do they say about as you get older, you won't get acne anymore? My hormones are still unbalanced even after 30 years? Oh give me a break will you?

Will post graphical evidence of my ugly acne later. Be prepared for the shock of your life. You've been warned.

Am so going to start HL-ing for breakfast tomorrow.

The best time to weigh yourself if you are on a diet

2009-01-29T07:47:00.002+08:00

To Weigh, Or Not To Weigh...That Is The Question

Medical Author: Melissa Conrad Stoppler, MD
Medical Editor: William C. Shiel, Jr., MD, FACP, FACR

If you're trying to lose weight or simply don't want to gain unwanted pounds, how often should you weigh yourself? Many popular weight loss plans, such as Weight Watchers, do not recommend weighing yourself daily. Instead, they recommend stepping on the scales once per week or even less frequently. Our weight fluctuates somewhat from day-to-day, and daily weighing can lead to discouragement and potential diet sabotage if you see a higher number on the scale than you saw the day before. Most diet experts believe that a once-weekly or even monthly weigh-in is a more accurate reflection of weight control progress.

But a group of doctors who studied obese and overweight adults who were trying to lose weight as well as overweight adults who were trying to prevent weight gain found that those who weighed themselves more often lost more weight and prevented more weight gain over two years than those who weighed themselves less frequently. Contrary to the advice given in many popular weight loss regimens, this study suggests that at least some people can benefit from the accountability brought on by daily weigh-ins. Potential advantages of daily weighing include recognition of slow patterns of weight gain that may not be immediately apparent and the chance to modify lifestyle habits before the total weight gain becomes extreme and difficult to control.

The personality of the individual dieter likely plays a role in deciding how often to weigh oneself. If you're easily discouraged, daily weighing might cause you to give up your attempts if you don't see rapid progress. On the other hand, if you crave control and feedback, daily weighing might satisfy more of your needs and fuel your motivation. Whatever weigh-in frequency you choose, keep these tips in mind when stepping on the scale:

Weighing yourself first thing in the morning is usually best. Because of variations in food and fluid consumption, we often "gain" different amounts of weight throughout the day.
If you're weighing frequently, remember that daily fluctuations in weight are common. Just because you're heavier today than yesterday doesn't mean your weight control program isn't working. Don't become a slave to the numbers.
Monthly variations in weight are also common in menstruating women.
"Plateaus" in weight loss aren't necessarily bad. If you're exercising a lot, your weight may remain constant for a time even though you're still decreasing your body fat content and getting healthier.
Finally, cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tools to help you track your weight control progress.

Reference: Linde JA, et al. Self-weighing in weight gain prevention and weight loss trials. Annals of Behavioral Medicine 30(3), 2005.

2009-01-26T14:18:00.006+08:00

Dear Diary,
A four-day holiday, time to experiment with healthy recipes :-)

It was good so far. My menus during the weekend are mostly steamed fish, tom yam or soup with lots of vegetables. I even put my dear old oven to its rightful place after so long. Yup, deep frying is no longer allowed in my kitchen.Cooking oil shall be used as minimal as possible.

Another recipe for Chicken Rice with Vegetable Soup.

Ingredients:
For the chicken rice:
Rice
Chicken stock
1 tablespoon of butter
1 onion
1/4 tea spoon of turmeric powder

For the roasted chicken:
Chicken breast
2 tablespoon of soy sauce
1 tablespoon of oyster sauce
1 tablespoon of honey
Ginger (squashed once)
Garlic (squashed once)
Black pepper

For the vegetable soup:
1 cup of Chicken stock
Onion
Garlic (squashed once)
Ginger (squashed once)
Capsicum (diced)
1 cup of water
Carrot
Celery
Chicken breast (diced)

How to:
For the chicken rice:
1. Melt butter in pan.
2. Put in rice (that is after rinsing it three times with water) and saute with butter for a while.
3. Put in chicken stock and water.
4. Onion and salt for flavour, and turmeric powder for colour.

For the roasted chicken:
1. Tenderize the chicken with salt.
2. Marinate with soy sauce, oyster sauce, honey and black pepper. Also a little bit of winchester sauce if you like. The only halal option available is from Maggi.
3. Top the chicken with ginger and garlic.
4. Put in oven for 20-30 minutes at medium heat.

For the vegetable soup:
1. Bring chicken stock to boil.
2. Put in onion, garlic, ginger and capsicum.
3. After a while, add another cup of water and bring to boil.
4. Add in carrot and celery.
5. Lastly, add in diced chicken into the soup, and a little bit of salt, sugar and pepper for seasoning.

May not be as deliciously sinful as other Nasi Ayam out there, but definitely is healthier :-)

My body fat is at 30%!!!

2009-01-21T08:52:00.004+08:00

Dear Fattytini,

Last Sunday, I weighed myself back after such a LONGGG time. My weight is at 50.9 kg! *Gasp* And my Basal Metabollic Age increases to 34 back! I blame my excessive eating habit.

With best friends like the Gang of 4, who can resist eating out with the girls. Yey!!

And then last week, I did went for my dose of nasi beriyani Umar Khayyam (excellent excellent briyani) with Aini and my cousin. And another dose of nasi minang, near my office... Erkkk.. Heavy heavy stuff last week.

So yesterday, I said bismillah and weighed myself back.

I am now at 50.5 kg (lost 400 grams... YIPEE!)
And DOUBLE YIPEE.. my BMA drops to the age of 30
And TRIPLE YIPEE... my body fat is at 30% (when I was below 50kg, the body fat never hit 30%, it always ranges between 30.5 - 33%)

I am so overjoyed YIPEE!!

2009-01-20T12:30:00.001+08:00

Dear Diary,
Geez Fattytini, what's chicken stock? [Refering to previous recipe of Healthy Tom Yam] Where can I get it? Is it available in the market? Is it expensive?

Well, you can find it in any major supermarket. It is not that expensive, more or less like a bottle of ketchup. It comes in many form, liquid or cube. But if you are more concern on your health, and your family as well, you can easily make your own chicken stock. No food additive, no artificial seasoning, no MSG, none whatsoever, only healthier and delicious too.

All you have to do is boil a full pan of water and bones of a whole chicken. You can get the bones at pasar malam at RM1.50 only. Cheap eh? You can either boil chicken bones only, or put in any vegetables available in your fridge to add in the flavor. I usually put in a stick of celery and a stick of carrot, without dicing them, because I can reuse the celery and carrot for other cooking.

You can also make fish stock by boiling fish head and bones.

Stock is also recommended to substitute salt in your cooking, especially if you are preparing home-cooked meal for your babies and toddlers.

By using stock, you will be able to minimize salt intake into your body, as too much of salt is hazardous to your general well being. Other than that, excessive salt will not do justice to your belly, as it causes water retention in your stomach and the results? Hideous pot belly.

2009-01-19T12:26:00.008+08:00

Dear Diary,
During my trip to Bangkok July last year, I noticed that it is hard to find obese Thais on the street. Well, not to say that there is no obese people at Bangkok, but those that I've met and saw mostly have slim figure. My brother Adha would confirm this, because the moment we set foot on Bangkok land, he couldn't stop staring at those beautiful Thai girls, especially those in school uniform with short black skirt [really really short and tight too, but that depends on the age because younger girls seems to be more "conventional" in comparison to older ones] and see-through white shirt :-p

His exact word was some sort like, "Pergh! Patut la bontot diorang kecik2, banyak tangga rupanya!"

Ok now we know what he's specifically staring at. Boys. Can't blame him from being like he is supposed to be. Lagi haru kalau jadi gay :-p

In Bangkok, you have no choice but to use the pedestrian walk, which involves a lot of stairs walking. If you try to cross the street, like what typical Malaysians would do, you'll kiok. The roads are mostly three-lanes way, and the vehicles driven like in F1. That's good actually in a way, because you are forced to exercise, and isn't stairs walking one of the best exercise?

I couldn't help noticing that authenthic Thai food are mostly healthy. They put in natural herbs and ingredients to provide flavor in their cooking. I'm sharing recipe for Healthy Tom Yam for a healthier you :-)

Ingredients:
1 Onion (sliced)
1 Garlic (squashed once)
1/2 inch Ginger (squashed once)
Chilli/Capsicum/cili padi (as you wish, sliced)
Lemongrass (as you wish, squashed once)
Lime leaves
Pudina leaves
Tomatoes
Celery
Half lemon/a lime
Chicken stock

How to:
1. Bring chicken stock to boil.
2. Put in onion, garlic, ginger, chilli/capsicum/cili padi, lemongrass, lime leaves, pudina leaves, tomatoes and celery, and stir for a while until boiled.
3. Put in meat/chicken/seafood and vegetables e.g. carrot, baby corn, cauliflower, mushroom etc. that you wish to add in the flavor.
4. Half lemon or a lime (or more depending on your preferance) squezzed into the tom yam.
5. Seasoning as you wish.

Bon appetite!

p/s: yes, this is white kuah, people.

2009-01-18T12:00:00.004+08:00

Dear Diary,
Today I made steamed fish for lunch. Very healthy food because fish eaters, like the Eskimos and Japanese, proved to live longer than the average modern men, and beneficial for those on diet too. For my steamed fish, I put ingredients that would further exalerate the losing weight process. The recipe as below, and I would recommend that you try it at home.

Sea bass or Grouper
1 Onion
2 clove of Garlic
Ginger
1 stick of Lemongrass
2 Red chili or 1 Capsicum
1 Lemon (squeezed) / 2 tablespoon of Apple Cider Vinegar - depending on the size of the fish
2 tablespoon of Honey
Salt

You can throw in any vegetables that you like, such as carrots, broccoli, mushroom, young corn etc. It is so easy and quick too. Be sure to keep on pouring the kuah on the fish to ensure that the fish gets enough flavour.

2009-01-17T08:35:00.005+08:00

This delicious tea mix blends green tea and orange pekoe with cardamom seed, lemon peel and hibiscus for an uplifting and tasty treat. Its ingredients include maltodextrin, fructose, orange pekoe extract, green tea extract, lemon peel extract, cardamom seed extract, malva sylvestris extract and hibiscus flower powder.

Maltodextrin is a relatively complex carbohydrate, which is more easily digested than some other forms of carbohydrate, leaving behind less of the potential health issues, which is used as food additive. It is produced by cooking down from starch, usually from rice, corn or potato. During the cooking process, natural enzymes and acids help to break down the starch even further and the end result is a simple white powder that contains roughly four calories per gram, and extremely small amounts of fiber, fat and protein. Good for people who is watching their calorie and sugar intake, especially those with Diabetes Type II. Something to caution though, as some people may experience food allergy and it may be causing MSG reaction.

Fructose is, well, simply sugar.

At first, I thought Orange pekoe is some sort of orange or something, but it so happen that Orange pekoe is tea, people. HA-HA. What an unlikely name for tea. It does not describe a kind of tea, instead just the grade of the tea. You can read about the bizarre orange pekoe form Wikipedia here.

As we have already known, green tea has gazillion benefits to our health, and I don’t have to further elaborate more, do I? :wink: Oh by the way, I also read that green tea is helpful for rheumatoid arthritis, so a bottle of tea mix, Aini hmm?

About lemon, ah I just drink my tea mix drink with a squeeze of fresh lemon. Very refreshing! Lemon is good for gang of dieters as it is said that lemon helps to stimulate metabolism. Other than that fresh squeezed lemon in a glass of ample water is said to cleanse the liver.

The name cardamom is used for herbs within two genera of the ginger family, green and black cardamon. Both forms of cardamom are used as flavorings in both food and drink, as cooking spices and as a medicine. Black cardamom is a common ingredient in Indian cooking, and is often used in baking in Nordic countries. Green cardamom powder in other hand, is used as a spice for sweet dishes as well as traditional flavouring in coffee and tea. Generally cardamom is used as medicine to treat infections in teeth and gums, to prevent and treat throat troubles, congestion of the lungs and pulmonary tuberculosis, inflammation of eyelids and also digestive disorders.

Green and Black Cardamom. Picture from Wikipedia.
Malva sylvestris, fancy name, but it is basically a flower. It is a vigorously healthy plant with showy flowers of bright mauve-purple, with dark veins; a handsome plant, often standing 3 or 4 feet (1 m) high and growing freely in fields, hedgerows and in fallow fields. I am still figuring out the relevance of this ingredient in the tea mix, but from my reading in Wikipedia, malva sylvestris is generally used as food and medicine for some sort of soothing effect.

Malva sylvestris. Picture from Wikipedia.
Hibiscus is not only pretty and our national flower; it is also full of health benefit, especially to your heart. Hibiscus can effectively lower high blood pressure and reduce high cholesterol levels, and caffeine free.

All in all, the tea mix does not seem to have any potential health hazards, as the ingredients are basically natural food, and we may have been consuming in our food all this while without us knowing. The only thing to be considered though, is the caffeine from tea extract in the tea mix. But if you are the kind of person who drink teh tarik, kopi O kapal api or nescafe kow every now and then, the caffeine in the tea mix is nothing to shout for :-)

Like everything else in the world, it has to be taken in moderation. Tea mix stimulates your metabolism, but if your metabolism is running too high, it may put a strain on your heart. If you feel your heart is beating too fast, stop drinking tea mix for a while, or drink your tea mix lesser. Don't drink it late in the evening due to its caffeine content, unless if you do want to stay up late.

But don’t just simply take my word. For pregnant ladies, lactating mothers and those with health deficiency and on medication, I would recommend you to consult your doctor for second opinion.

HL for breastfeeding moms

2009-01-16T08:36:00.001+08:00

Let me share some tips for BF moms yang nak minum HL.. I share it with kak Ina and kak Sofeya

1. saya dah tanya lactation counsellor yang consume herbalife gak (ceritifed ok), adakah susu saya akan kaput atau effect kat baby kalau saya amik HL.. which is F1, F3 and teamix. jawapannya tidak. so mmg confirm susu tak kaput, time tu susu masih meriah, saya minum teamix dekat 2L satu hari

2. f3 increase milk? oh tidak... benda ni pun tak effect, like lactation counsellor cakap. so increase/decrease in production tidak berkait langsung dengan herbalife.

3. kalau nak kuruskan badan, do not use F3.. sebab F3 shapekan badan. first and foremost, hanya minum F1. F1 akan kasi lost kgs, but quite slow i tell you.. saya tak lose kg 3 bulan pertama consume F1 and teamix.. tapi cam ajasu cakap, saya turun inches banyak sangat.. especially tang perut. lepas 3 kg, baru dapat shed off KG. so the key here is sabar bebanyak ok.

4. F3 hanya akan diguna pakai apabila akak-akak sekelian dah sampai targeted weight, so baru start consume F3. sebab F3 adalah untuk shape and tone your body, so masa berat tak turun dah consume, confirm juga dia akan shape & tone the body, tapi berat TAKKAN turun. believe me when i said this, saya consume F3 before this, selama 6 bulan, mmg berat tak turun! so i have to ditch F3, baru berat turun.

5. untuk dapatkan tenaga lebih, and shed off your basal metabollic age (believe me when i said my basal metabollic age is 38 before i start the program, i was shocked, enjin dalam badanku bekerja pada umur 38 tahun! 10 years more than my age!), bangun je tidur, please consume teamix + 200ml of plain water, lepas tu baru la nak minum F1 itu.. believe me, i did this, saya dapat shed off metabollic age tu dari 38 tahun jadi 34 tahun dalam masa less than one month!

6. tea mix itu sangat sangat penting, especially untuk kita yang mmg confirm tak exercise ni.. teamix akan buat badan kita bekerja macam exercise, seriously.. as i said earlier, my basal metabollic age drops due to this tea mix

2009-01-14T21:59:00.002+08:00

Dear Diary,
A depressing clip. Don't watch it if you have a weak heart :lol:

But the FAT came BACK! -- powered by flowgo.com

2009-01-11T22:03:00.012+08:00

Dear Diary,
Enjoys the piccas! The pink and yellow beach dress for Aida and Ummi Auni. The denim jacket and headscarf is just a mix and match recommendation from me. Something I love to do just for fun.

Getting hyped already? Let's get moving girls!

2009-01-09T20:27:00.011+08:00

Dear Diary,
I sent a parcel to K.Ida last Tuesday, which contains a mystery gift :ahem: to tell her how happy I am with her achievement. I was waiting anxiously for her reaction. I was like, will she like it? What if, she got angry when she saw it? I was biting my fingernails hardly it broke.

When she finally told me that she had received the parcel, and loving it, I was in seventh heaven. The joy of sharing a gift is one thing, and knowing that the receiving person loving it is another :-)

And, this [sharing gift thingy] is addictive, that I rumbled through my wardrobe for other things to gave away. Guess what I found? 2 lovely cotton long beach dresses, in pink and yellow with unique rose embroideries. It is not really hijabis-friendly, but don't limit your fashion sense, and let your creativity run wild. You can put on a coat or long, thin cardigan on top. Since it is supposed to be beach wear, the cotton is very light and soft, it is advisable to wear underskirt. I prefer wearing flare leg pants to create a rugged look. Or, you can wear it on its own at the privacy of your home and let your family members adore you :-)

I actually bought 3 dresses, worn one [the prettiest of course] and have not found the occassion to wear the other two. To be frank, I bought it as a future reward to myself [should I be able to follow true to my pursuit and succeed].

Now, let these lovely dresses be the future reward for my two friends, Aida and Ummu Auni. Its theirs if they lose half of the targetted kilos. No time limit, but the first one to hit the bull's eye gets to choose her gift. To redeem the gift, the girls need to tell us how they did it and share the secrets to shed the kilos away.

So Aida and Ummu Auni, are you up to the challenge hmm?

My story: change the eating habit

2009-01-08T09:38:00.004+08:00

Assalamualaikum dear Fattytini,

Semalam, masa on the way back dari office, den amik masa berborak dengan Aini pasal my weight. Sekarang ni den stands between 49/50 kg. So meh le den coret sikit-sikit buat kenangan dan motivasi untuk Aini meneruskan dietnya (dan diet den sendiri..kehkeh).

Den masa mengandung si Fahri, start berat masa tu 50 kg.
Lepas tu den pergi haji, sokmo O&G den sound suruh jaga makan. Ada sekali tu, den makan macam tak jumpa dah makanan tu. Yelah, den teringin nak makan nasi briyani kambing orang Arab.. faham-faham jerlah, den tengah ngandung.. masa den pergi tu, berat den baru 55 kg (5 bulan). Bila balik haji je, terus shoot naik lagi 3 kg.. So masa last checkup sebelum bersalin Fahri, I stands at 63 kg.

Lepas dah bersalin, I am stuck with 53 kg. Aduh, payah nor nak turun. Den dok fikir sebab den nyusu Fahri, jadi den pun buat dek jer pasal berat tu... Sampai la Fattytini ni berkecimpung secara intensif dengan Herbalife. Masa tu, Fahri dah umur setahun, so den pun nak cubalah diet kan kan.. Nak kasi tang perut tu kurang buncit sikit.. heheheh.

Masa naik weight scale tu, den terkejut tengok fat den tinggi sangat. Lepas tu BMA den 38 tahun! Alamak, tak boleh jadi nie.. Den baru umur 28 tahun.

So den pun gantikan la HL untuk my breakfast. Allah, masa start tu, rasa lapor nye tak boleh nak tahan laa... Den ganti minum air kosong bebanyak. Sebelum makan HL, kuat dah minum air kosong. Tapi lepas dah makan HL, consumption plain water je dah dekat 3 liter satu hari.

Tang berat 53 kg tu, jangan cakap la.. asyik naik scale tu, await la tak turun nie??? Bayangkan, amik masa dekat 3 bulan, baru ler nampak turun 1 kg.. Rasa masa tu nak campak je HL ngan TeaMix yang den beli. Tapi sebab den dah tukar eating habit, den motivated sebab Aini dok cakap perut ku kurang buncit.. Itu jer le, kalau tang berat tu, rasanya dah lama give up HL ni. 2 minggu den mulakan diet.. my BMA drop dari 38 tahun jadi 34 tahun.. hehehe

Tapi bila dah start 3 bulan diet, with my typical eating habit camni:

Breakfast: HL
Snack: 2 keping biskut Jacob's Low Salt Hi Fiber
Lunch: Nasi 1/2 + lauk + sayur
Snack: 2 keping biskut Jacob's Low Salt Hi Fiber + buah potong
Dinner: Nasi 1/2 + lauk + sayur

In between pun memang banyak minum TeaMix + plain water

Antara benda yang den tukar:

1. Minum antara tengah makan tu tak buat. Den kalau gi makan, mmg tak order air pun, lepas balik dari makan.. dalam 30 min-1 jam lepas makan, baru minum air kosong
2. Air manis dah lama ditch, tapi kalau teringin, den sembat gak. Adalah dalam seminggu, dalam 3-4 cawan jer air berwarna ni, lain semua plain water
3. Den banyak minum plain water yang tak sejuk, mmg tak tahan minum air kosong dari peti ais. Ni habit dari suami den. Sampai sekarang dok lekat dengan habit nie
4. Roti makan yang warna coklat (hi-fibre). Kalau suami beli yang putih, sembat la 2 keping gitu.. Tapi mmg den susah nak makan roti putih dah, mesti roti hi-fibre gak dicari
5. Antara breakfast-lunch tu.. kalau amik shake, selagi tu la den cuba tak makan benda heavy cam nasi. Den akan cuba cari kudapan berkhasiat seperti biskut hi-fibre

Jadi lepas dah mengamalkan selepas 3 bulan diet, berat tu macam melts off... Sampai la 3 kg turun (jadi 50 kg). Yang den notice, tang skirt.. dulu kalau pakai, nak zip tak lepas kat peha, sekarang boleh dah.. mmg den pun agak peha den mengecut sikit.

Lepas tu challenge ler pulak, nak turun bawah 50 kg tu.. scale tu dok main la kat situ 49 atau 50 kg. Punyalah lama nak cairkan lemak nak kasi turun 49 kg.. Tapi bila dah turun 49 kg, payah pulak nak turun ke 48 kg (kecuali masa puasa hari tu). So den pun usahalah diet balik cam masa awal-awal dulu..

Den motivated sebab tetiba Aini dah turun berat kan, so dah jeles la ngan dia. Jadi den kena usaha lebih lagi niee.. Nak jadi 43 kg lak tahun ni :D

The new-mom body survey: 7,000 women tell it like it is

2009-01-07T13:21:00.002+08:00

by Leslie Crawford and Sierra Senyak
Last updated: March 2008

Source: Baby Center

Gone are the days when the postpartum period meant throwing on a baggy sweatshirt and forgetting about your body for a while. Not with celeb-mommies showing up in Us and Star looking teeny and toned just weeks after giving birth. It's downright confusing: What's a woman supposed to look like four months after having a baby? Like Heidi Klum, glowing and gorgeous in size 4 jeans? Or the woman down the street with the size 16 pooch? If you're still wearing your maternity clothes, does that make you so very unusual? And if you're overweight now, are you destined to be that way forever?

Just like you, we at BabyCenter wondered: When it comes to postpartum weight issues, what's normal? So we surveyed more than 7,000 moms with babies ranging in age from just a few days to 2 years old. The big finding — that for many women, the post-baby bulge can be frustratingly hard to lose — is more reassuring than it sounds.

"For most people, the weight doesn't just melt off," says Madelyn Fernstrom, director of the University of Pittsburgh Medical Center's weight management program. "Even the celebrities who lose the weight within three months have to work out regularly — usually for extended amounts of time measured in hours, not minutes, which means getting outside help with the baby — and diet to do it. It's hard for pretty much everyone."

But far from impossible. Many new moms who struggle with their weight — including those for whom it's been a lifelong issue — manage to get not just trimmer in the post-baby era but healthier than they've ever been. So read the results of our exclusive poll, find out what real women experience — and breathe a sigh of relief. Whatever the state of your body these days, you've got plenty of company.

The truth about baby fat

Many new moms assume that losing their baby fat will be much easier than it really is.

"I had this misconception that I would be back to my old shape within days," one survey taker told us. "I even brought my old clothes to wear home from the hospital! I had to ask my husband to bring my maternity clothes from home."

It's a common delusion. In our survey, 65 percent of brand-new mothers said they expected to be back down to their pre-pregnancy weight by their baby's first birthday. But when we polled moms of 1- to 2-year-olds, over half were still carrying at least a few extra pounds.

Of course, a fair number of women do get in shape fast: Almost a fifth of our survey moms with newborns (3 months old or younger) said they'd already lost all their baby weight. According to Fernstrom, a year is a more realistic timeline for even a motivated new mom, with the last 10 pounds taking the longest to shed. The not-so-surprising reason? "Busyness and fatigue make it hard to find time to exercise," she says, "which is what you need for more rapid loss."

Shape-shifting effect

For many moms, the extra weight isn't the only shocker."You may weigh the same or less after your pregnancy, but your clothes will fit differently!" lamented one mom in our survey. "I weigh less now, but I wear a larger size." If you've been surprised by the way pregnancy has reconfigured your body, you're hardly alone.

More than half of our moms said their breasts are different now, and more than a third said they have wider hips. But the post-baby tummy — "my mommy fluff," as one woman put it; "this bulbous tire around my middle," another complained — is what really seems to blow most moms away. One to two years after having their baby, 87 percent of women say their stomach still hasn't returned to normal.

The good news: According to Fernstrom, it's possible to regain your old muscle tone — or even develop tone you never had before — no matter how old you are. But it takes time. Expect to wait at least six months and up to a year before your tummy starts to look somewhat recognizable — and that's with regular exercise and sit-ups.

On the down side, muscle tone is not the same as skin tone. Some women are genetically vulnerable to stretch marks and saggy skin. These may look better over time, but they may not go away completely. Skin will also lose some elasticity after each birth — and with age. So if you had your kids later in life, it will be that much harder to restore your tummy to its former firmness.

Still, not all changes are unwelcome. As one new mom noted, "I have boobs now — and I didn't have to pay for them!"

Weight-loss plateau

It's definitely tougher to shed the pounds if you gained more than the recommended amount.

"For my first two babies, I was told to eat whatever I wanted. Big mistake!" said one of our survey moms. "I gained 50 pounds with my first and almost 40 with my second. Then, for my last one, I gained just 25 pounds. Not only did I feel great throughout the pregnancy, I returned to my pre-pregnancy weight in six months instead of two years."

If you exceeded the recommended limit of 35 pounds, join the club. So did 42 percent of our survey takers. And if the extra weight has presented a challenge for you, you've got lots of company there as well. Just 32 percent of our big gainers managed to shed all their pregnancy weight by their baby's first birthday versus 50 percent of moms who gained less. A year or two after the birth, the heavier moms were also more likely to be carrying at least 10 extra pounds (49 percent versus 36 percent).

Still, there's no point in beating yourself up about how much you gained when you were pregnant. Instead, try to focus on getting healthier as you move forward. "My son is 8 months old, and I'm just 7 pounds away from my pre-pregnancy weight (and that's after my 52-pound weight gain!), so it can be done," one mom told us. "It just may take a little time and patience."

The mommy metabolism myth

Losing weight is harder after a baby — but not for the reason you might think.

"I feel like my body has a new set point now," one of our survey takers complained. "Before, I never had to watch my weight. I was always the same, no matter what. That hasn't changed — except that I'm 15 pounds heavier."

The notion that having a baby fundamentally changes a woman's metabolism was common among the new mothers we surveyed. Nearly 90 percent of the moms who were overweight one to two years later blamed pregnancy for either triggering or worsening their weight problem. Among moms with two or more kids, 49 percent said that peeling off the pounds was easiest after their first pregnancy.

But according to Fernstrom, it's not your metabolism that slows down in the postpartum months — it's you. (When was the last time you had an hour to spend at the gym?) Also getting in the way of good intentions are the stress and fatigue that come with caring for a baby, both classic triggers for repeated trips to the cookie jar.

Nor does your body hang on to excess fat more stubbornly with each child, Fernstrom says. Metabolism does gradually slow with age, but the real reason veteran moms are less likely to get back into their old jeans: They retain baby weight from each pregnancy. "If you've got 60 pounds to lose versus 20, it feels harder, and it is," she says. "But there's no biological reason it's harder to lose the weight after your third child than after your first."

New Hampshire survey mom Sheena Harte, who has six kids, is living proof that trimming down doesn't have to get more difficult each time. After struggling to get back in shape after her first two pregnancies, she's lost all her baby weight within a month or so the last four times. "I finally learned to tune in to my body," she says, "and now I eat only when I'm hungry."

Uncomfortable in the skin I'm in

All the changes can take a major toll on your self-esteem.

"When my body didn't bounce back, as I had been told it would by well-intentioned friends and family members, I was devastated," one new mom told us.

Unfortunately, a majority of our survey moms can relate. Over half confessed that their body image has gotten worse since they became a mother; another 16 percent said they never liked their body before, and having a baby hasn't helped matters one bit.

If anything, the Ironmom-next-door can be harder on the ego than Gwyneth, Reese, or Kate. "I ran into someone who had twins six weeks ago, and she was wearing low-rise jeans with a perfectly flat tummy," moans 40-year-old Ray Caldito of Los Angeles, who had her twins nine months ago and is still 10 pounds heavier than she'd like to be. "With a celebrity mom, you can attribute it to a tummy tuck or a personal trainer. But with regular moms, it seems more like willpower."

What's more, as time passes and the pounds come off — perhaps not as quickly or completely as anticipated — a new mom's body image doesn't really get any better. Just over 65 percent of brand-new moms say they don't like their body versus just over 64 percent of moms of 1- to 2-year-olds.

Even the lucky few who lose the baby weight quickly may have a rough time accepting themselves. Kimberly Benkwitt of Pelham, New York, has lost all her pregnancy weight plus another 25 pounds and has more energy than ever — a good thing, since the 34-year-old is chasing after two toddlers as well as caring for 3-month-old Finleigh. But her pregnancy pooch leaves her feeling anything but beautiful. "I'm at the lowest weight I've ever been at as an adult," she says, "yet I'm the least comfortable with my body."

All in the family

But chances are your mate still thinks you're sexy.

"My husband has been phenomenal," says Kara Jones, 27, a mother of two who lives in British Columbia. "He notices that I'm losing weight and firming up and gives me lots of compliments and encouragement. But at the same time, he's happy with who I am. He's always told me that I'm beautiful and has never once pressured me to lose weight."

Jones is lucky, but she's hardly the exception. Only about 5 percent of new moms reported hearing complaints from their partners about their postpartum weight or shape.

Joan Chrisler, a body image expert who teaches at Connecticut College, isn't surprised. "Lots of studies have shown that women think men want them to be thinner than men really want them to be," she says. "Researchers will show women sketches of female figures and ask, which do you think men believe is the ideal? Men always pick significantly bigger sizes than women think they want." So if your mate says you look great, believe it.

On the other hand, plenty of other people seem to feel free to offer their critiques of your postpartum body. Nearly half of our survey moms said they got negative comments from their parents, and a quarter got them from an in-law. Even strangers seem to feel entitled to put in their two cents, with 18 percent of moms saying they got hurtful comments from people they didn't even know. (On a more positive note, our survey moms have received more compliments and encouragement than criticism from people in all these groups.)

Free to be me

You can get to a weight you feel comfortable with even if you've packed on the pounds

Thirty-year-old Amanda Denn of Montgomery, Texas, gained 75 pounds right before and during her first pregnancy. Although she lost 20 of them soon after her daughter's birth, her weight plateaued for the next ten months. Then her sister-in-law encouraged her to sign up at a new Curves location with a set routine she could fit into her lunch break. "Six months later, I've lost 45 pounds and am very happy with how I look," she says. "And with the healthy way I lost the weight, I have a better chance of keeping it off."

Just as pregnancy inspires some women to eat more healthfully, motherhood can provide an opportunity to forge a new identity around food. That's what onetime yo-yo dieter Susan Olsen of Riverside, California, has discovered. By the time she got pregnant, the 28-year-old had been struggling to lose the same 30 pounds since college. But it wasn't until her daughter, Madelyn, now 7 months, arrived that she found the inspiration to change how she ate for good.

"I grew up with a mom who was about 100 pounds overweight, and I didn't want to be like that," Olsen says. "I want to be able to run around and play with Madelyn." So she joined Weight Watchers (again), started exercising, and this time, her resolve has stuck. So far, she's lost 41 pounds — 14 more than she gained during her pregnancy. She proclaims proudly, "I can now say I'm in better shape after bringing my beautiful baby into the world."

Calcium source

2009-01-07T07:11:00.005+08:00

Dear Fattytini,

As everyone raved about Calcium Diet as mentioned by my cousin,

Calcium may be the newest weight-loss secret.
A new study provides more evidence that calcium can fight body fat and help keep your weight under control.

Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children, but this is one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls. ( http://www.webmd.com/diet/news/20030414/calcium-for-weight-loss)

According to professor of medicine at Creighton University, Dr. Robert Heaney, a body deprived of calcium stores more fat in fat cells. If you are aiming to lose weight, it's best to eat a healthy diet that includes foods rich in calcium

I Wikipedia-ed Calcium and found this

An overlooked source of calcium is eggshell, which can be ground into a powder and mixed into food or a glass of water

Weird, but maybe worth a try

2009-01-06T10:08:00.011+08:00

Dear Fattytini,

It's depressing to note that I reached 62 kg last Syawal - I was at my heaviest, I didn't realise that because the scale at home is incorrect. I weighed 2 kg lesser weighing on that scale. I asked Aida to take the digital scale to my home since I desperately need some motivation to discipline me.

I worked really hard on my diet, I punished myself by eating less, take the stairs from 10th floor to my office every workday. And now, Alhamdulillah, I stand at 58 kg.

But WAIT, there are still lots need to be done! I'm aiming for 50 kg. I drilled myself for 2 months after raya, and it only resulted in 4 kg decrease.

I know that I've to train myself to be much more disciplined, I rigorously follow the BFT [Cara langsing dan kuruskan badan] under the CARI! forum. I jot down what I eat everyday, hmph, wait! I forgot to jot down what I gobbled this past few weeks

I should jot it down now

Bye!

[update]
Updated the BFT forum

Aiming for another 8 kg to lose

Revised target: 50 kg by 30 September 2009

43kg?

2009-01-06T08:28:00.001+08:00

Dear Fattytini..

EHEHEHEH..
I am now at 50 kg, can you please make sure my target is 43kg by 31st December 2009.
I gained 1 kg back due to the fact I ate 2 chappatis in the morning :P

2009-01-02T10:10:00.006+08:00

Dear Diary,
We went to supermarket yesterday. We bought:

Strawberries
Mangoes
Blueberries
Grapes
2 packs of Anlene low fat natural yogurt
2 Nestle Bliss low fat kiwi yogurt drink
Dutch Lady low fat mango yogurt drink
Dutch Lady low fat strawberry yogurt drink
2 packs of Anlene Concentrate
Orange juice
Tropical fruits juice
Gardenia wholemeal bread
Ayamas Sandwich Patty

Healthy food eh? And expensive too. Made a hole in our pocket :-p

For dinner, I made me a sandwich. Its so simple, here's the recipe:

2 piece of Wholemeal Bread
1 Ayamas Sandwich Patty (should have grilled it,instead I fried ngee)
Salad
1 cherry tomato (sliced)
2 piece of cheddar cheese

Insya Allah, it contains all the nutrients you need in a meal. Carbs, protein, vitamins, calcium and full of fibre. Most of all, you'll burp HAHA.

[Salad? Cherry tomatoes? Yes dear. I was even surprised at myself. I actually ate those veggies :-p]

For today's breakfast, I made me a shake, the recipe:

1 Anlene Concentrate
1 cup of Nestle Bliss Low Fat Kiwi Yogurt Drink
3 scoops of Strawberry Herbalife F1
2 cups of chilled water

Yummy, because strawberry and kiwi turns out to be great combination of taste, but too sweet for my tastebud. Maybe I should not put too much of yogurt drink.

Hmm? What's for lunch eh? Not McD I hope.

2008-12-30T09:51:00.009+08:00

Dear Diary,
Weehee!

I was getting all excited to resume my diet, thanks to Kak Ida, that I went for shopping spree last night to stock on Anlene Natural Yogurt and Anlene Concentrate to ensure that I have enough calcium for the day. Yes, I'm on Calcium Diet, people! I can foresee myself enjoying this diet because I so love milk and yogurt. Yummy.

And you know what's even yummier for supper? A bowl of diced fresh mango and a cup of plain yogurt. Yum yum to the power of ten. Love it, till I lick the spoon [and I have to refrain myself from licking the bowl]

Kak Ida's story of her transformation from XXXL to XL really inspired me. Hah! I thought I should be her role model, instead she's the one inspiring me. Now, that's the beauty of having gang of dieters, we are not alone in fighting the battle and we have each other to hang on, to have moral support, to motivate. To read her story, click here:

From XXXL to XL: Part I
From XXXL to XL: Part II
From XXXL to XL: Part III
From XXXL to XL: Part IV
From XXXL to XL: Part V

Credit should be given to her for her determination, and her husband for his exceptional support. Am thinking of giving them something, to keep the motivation going. Maybe, she will be L next? :wink:

2008-12-28T19:14:00.003+08:00

Dear Diary,
Uh-oh :guilty grin:

OK OK I know I have been bad, you have not heard from me since like, three months ago? but it is not entirely my fault :excuses excuses: It was year end, bad time of the year you know, when everybody 'finally' knocked into their senses and said oh we are so not going to achieve our target this year and could you fattytini please do something about it so that my performance will not go red? And they sent me locked up in hotels to ensure that I really do my work and use my brain to its highest potential, as if I couldn't do my work or my brain couldn't compute as efficient if I were to work from office, or even better, home.

Oh? Hotels? Yeah. They sent me from one to another. Place abundant of food. Great food you know. And, especially dessert. 6 feeds a day. Sinful yes? but irresistable.

I wonder how do they get the budget, especially when we have major issue with achieving target. But this is a weight journal, so lets not dwell into economics here.

Talking about target, ngee, I too failed in that department. I was supposed to weigh 70 kgs by next Tuesday tsk tsk. Boohoo I just look at the scale just now and it read 75 kgs tsk tsk. No way I'm going to lose 5 kgs in two days, even if I went hunger strike.

But that's OK. Nobody says it will be going to be easy. Losing weight is like, a battle. It takes a lot of effort, patience, perseverence. It is a loooonnnggg process and can be dissappointing. So, be happy even if you lose 5 kgs. That is still a big achievement, because just last week I walked into someone's office, and people commented how different and better I look :-D

Long time no update

2008-11-18T13:01:00.005+08:00

Dear Fattytini,

You may wonder what happened to us? We did take such a LONG BREAK during Ramadhan and Syawal this year..

As to date, my current weight stands at 49 kg.. I gained 1 kg back during Raya holiday.. hohohoh
I am now drinking Phytofiber and alternate Herbalife every other day :)

P/S: It is so hard to shed off another 5 kg after puasa. Makes me wonder why, hmmmm

Tips for Sahur.

2008-09-10T20:59:00.006+08:00

1. Eat your food while its hot.
Motive? Easier digestion of food, and stimulates release of digestion enzymes.

2. Eat in considerable meal size.
Not too much, yet not too little. Sahur is as important as a breakfast; it should provide enough energy for the whole day. Try to take balanced nutrition, with sufficient protein to control sugar level in blood. Take your own sweet time, and eat slowly, because even though our brain is supposed to be "the super organ" and do all the thinking in such amazing way, apparently when it comes to thinking that you are already full and have eaten enough, they are not quite competent :-p

3. Eat vegetables & fruits.
Vegetables and fruits are, undoubtly, good source of vitamins and minerals, which are important to maintain body resistence and fitness. High in fibre, vegetables and fruits help your stomach feel full much longer. It is recommended to take vegetables and fruits high in Vitamin A, B, C and E.

4. Got milk?
Be reminded to complete your meal with a glass of milk, so that your body gets complete nutrition that it needs for a whole-day activities. Also, calcium and protein content in milk helps to reduce weight. Always look for low-fat milk whenever you do your shopping.

5. Ditch your cup of coffee.
Coffee is diuretic, which makes you want to wee wee more than often, and causes you to "lose water". Therefore, it is not recommended to have your hot cup of coffee for Sahur.

6. Reduce salt in your food.
It does make sense to say NO to salty food, as the move is beneficial to your general wellbeing, and most importantly, salt makes you feel thirsty. A big NO NO during fasting.

I love taking dates for Sahur. Or maybe a packet of high fibre low calorie vegetarian wheat biscuit. Another meal ideas for Sahur such as banana smoothie (yummy!), cereal with slices of dates or banana, or perhaps Wholemeal Tuna Sandwich. And, I always finish up my Sahur with a glass of hot milk. Very satisfying :-)

[65]

2008-09-08T19:02:00.002+08:00

Dear Diary,
Alhamdulillah, all praises to Allah. For fasting is indeed the best solution to weight gain :-)

A day before the fasting month, my weight standing at 74 kg plus. Yes, I actually gain weight since my Bangkok trip for I have stopped my Herbalife regime, and ate a lot during a three-day balik kampung trip for my BIL wedding reception in Kelantan, and not to mention lots of good food during our house warming party just two days before Ramadhan :-)

Believe it or not, the results on my report card after 8 days of fasting as follows:

Weight = 71.7 kg
Body Fat Range = 36.6% (Obese)
Body Water Range = 46.4%
Muscle Mass = 42.6
Physique Ratings = 2 (Obese)
BMR = 1408
Basal Metabolic Age = 46
Bone Mass = 2.8
Visceral Fat = 7

So gang, let takes this opportunity to lose some weight, for a gorgeous you on the morning of Eid and be the talk of your kampung :lol:

If I can do it, so can you. The rule is so simple, just DON'T food binging during breaking fast!

p/s: I know! I promised you the tips for sahur and breaking fast. Insya Allah, coming up :-)

[64]

2008-09-05T06:19:00.002+08:00

Dear Diary,
Alhamdulillah, all praises to Allah and Allah alone, for the holy month of Ramadhan is here again. It is the month of barakah, and we should grab the opportunity to doubled our ibadah.

Not only that, Ramadhan is also a good month for dieters like us :grin:

Last year, I managed to lose 3 kgs during the fasting month, but unfortunately for me though, I gained back the kilos in just 7 days of celebrating Eid. Sad, isn't it? I believe A WHOLE LOT of us have been there, done that :-p

Hopefully ya, gang of dieters, this year we will be even more determined to lose more weight during the fasting month, and MAINTAIN our going-to-be-slimmer figure.

I'm off for Subuh prayer now. Insya Allah, when I have the time, I'll share the tips for Sahur and breaking fast during the fasting month.

My meal plan during Ramadhan

2008-09-04T15:00:00.003+08:00

Dear Fattytini going to be Slimmertini,

Thank you for saying such a nice compliment last weekend! I feel that my stomach has improved a lot eventhough I gained back 2 kg during UAT last month (Bad me!). And for being depressed about it, you have to monitor my intake for lunch & dinner. For this, I am really grateful that you do not waver during my SMS outburst, where I got in panic mode when I gained my 2 kg!

Alhamdulilah, I shed off 1 kg back. And this one lady complimented me looking slimmer (I improved a lot at the stomach area) just this afternoon.

I have to take 3 meals as usual, since my baby still lactate with me.

Here is my meal plan during Ramadhan;

Sahur:
1. Drink 300 ml of plain water + Teamix
2. Drink 200 ml of plain water + F1 Cappucino
3. Eat 5 dates
4. Drink a glass of milk with one table spoon of honey
5. Drink 300 ml of plain water + Teamix + 2 tablets Nature's Biotic from Cosway

Breaking fast:
Take my meal as usual

In between breaking fast and beauty sleep:
Drink lots of plain water

10 p.m.:
1. Drink 300 ml of plain water
2. Eat 5 dates
3. Drink a glass of milk
4. Drink 300 ml of plain water + 2 tablets Nature's Biotic + 1 tablet Colo-Cleanse (also from Cosway)

My not so success story with A

2008-09-02T10:15:00.002+08:00

Dear Fattytini,

Okay, I know that I'm being cynical. But how could I not be one when I spent hundreds and instead of losing weight, you gain some?

I'm depressed, and all these while, when I was consuming A, my peer group kept on encouraging me to consume A with less food. I did that, but boo ho, my weight increased up to 7 kilos.

And now, I'm considered overweight :(

Sad, truly sad

Lesson to be learnt: Before you start any dieting program, check your meal intake first. You'll realise how little amount you ate before you consume A strictly.

2008-08-14T12:32:00.001+08:00

Dear Diary,
Yes, I have long ago back from Bangkok. Maybe later I'll share with you about my trip, because its going to be a loooonnnggg entry :-)

As we all know, a good breakfast means a good day ahead. This morning, I made a little experiment with my breakfast meal.

Instead of the usual Nasi Lemak or Nasi Goreng, with a piece of fried chicken, yes people, these are what I ate whenever I didn't take my Herbalife Shake, I ate:

Starfruit
Egg Sandwich
A small carton of low fat milk

Bismillahirrahmanirrahim, I started my meal by eating the starfruit. And, I found out that it is a good strategy to start the meal with fruits, because it fills you up. Then I munched the sandwich, slowly, to give ample time for the brain to think that I am already full. By the time I finished the sandwich, I was feeling full, and then I finished the meal by sipping the low fat milk.

Alhamdulillah, I found the meal very filling, even though at first, I thought no way I can survive until lunch. Its thirty minutes past noon, and I still standing strong, and no sound of gurgling in my stomach :-)

2008-07-24T23:39:00.004+08:00

Dear Diary,
Tomorrow I will be leaving for Bangkok for a break from my daily routines, which includes nagging to my husband and kids teehee, plus attending Herbalife Extravaganza Asia 2008. The event is a two-day training actually, but I gave myself 2 additional days for ahem, women's favorite activity of all time: SHOPPING.

I just hope that I can refrain myself from eating too much. From a food-lover-who-is-currently-in-a-pursuit-to-lose-weight's perspective, it's a good thing actually to go on a holiday at a place where muslim food is quite adventurous to get, not to mention the language barrier. But I heard Thailand is a fruit heaven, so hopefully I can stay true to my "chickens are friends, not food. Instead, eat fruit!"

:lol:

I need to pen off now, since I have to wake up VERY early in the morning to catch up my 9.00 p.m. flight. Wish me luck ya! [More on the shopping part, actually hehehe]

2008-07-21T10:08:00.009+08:00

Dear Diary,
Here goes some of the evidences of what happened last Friday:

Fattytini caught in action with her first helping.

Again caught in action with a full plate of her second helping. She tried to look as if she was shocked at her forgetfulness of her current pursuit to lose weight.

Then she tried to fool us with a sombre face AFTER she had finished up a big slice of Chocolate Indulgence from Secret Recipe.

Oh god! She's not finished yet? Caught in action sneaking out a box of large Hawaiian Pizza from Domino's.

Oh, and her intention to wake up early the next morning and have a 30-minute hip hop dance session with Berty? That doesn't happen.

2008-07-18T19:39:00.006+08:00

Dear Diary,
Guilt creeping in. I ate a lot during get together party at office today. Ngee. If there's anything I can't resist, it's FREE BUFFET SPREAD WITH AN ARRAY OF YUMMYLICIOUS DESSERTS.

Roti Jala.
Chicken Curry.
Pudding.
Secret Recipe's Chocolate Indulgence.
Moist Chocolate Cake.
Chocolate Walnut Cake.
Pepperoni and cheese pizza from Domino's.

I wonder how much calories all that amount to :turns green:

Luckily I managed to steer away from Laksa Johor, which contains a lot of coconut milk. A big no-no for dieters :-)

I better wake up early tomorrow morning for a 30-minute hip hop aerobic session with Berty. Well, very early before my son wakes up and demands for his television set :-p

Something to share on the subject. Yet another excerpt of Weight Loss Cooking For Health by Fiona Hunter.

**********

Don't feel that one bad day will ruin the entire diet - it won't. Life is full of ups and downs - so, if you've had a bad day, be extra strict with yourself the next day. Nobody should have to stick to a strict diet on high days and holidays. Instead, if you know you've got a special event coming up soon, be extra careful for a couple of days or so beforehand.

Progress card

2008-07-12T09:44:00.004+08:00

Dear Fattytini...

Herewith I am going to report my progress

Weight = 50.2 kg
Body Fat Range = 31.2% (Obese)
% Body Water Range = 50.4 %
Muscle Mass = 32.7 kg
Physique Rating = 4 (Under exercised)
BMR = 1058
Basal metabolic age = 32
Bone mass = 1.9 (should be 2.4 kg for 50-75 kg)
Visceral Fat = 4 (excellent)

Total achievement:

Lose weight = 2.5 kg
Lose % body fat = 2.6 %
Increase % body water = 2 %
Increase muscle mass = - 0.2 kg
Physique rating = -1
Lose basal metabolic age = 6 years

Yup, yup.. I know.. even though I lost weight, my muscle mass and my physique rating dropped. This week;

I have been reconnecting with my old friends
Eating junk foods (chocolates, yummy.. and chips)
Celebrate my husband's birthday yesterday with chocolate indulgence cake from Secret Recipe!

I should work harder.. HAIYAAAA

2008-07-09T13:39:00.003+08:00

Dear Diary,
As of 7.30 a.m. today, I weigh 73.7 kg, making a total loss of 6.5 kg. I was elated, until just now, as my dear second half commented that my back is still huge and toing-toing as ever.

:-(

OK, I'm depressed.

The Energy Balance Equation

2008-07-09T13:16:00.004+08:00

There is no mystery as to why we gain weight - it's a simple equation. We gain weight when the energy (calories) we consume exceeds the energy we use. In this situation, excess energy is stored on the body as fat. Eating just a small amount in excess of your needs will result in a slow but steady weight gain. Thus eating just 100 calories a day more than you need - the equivalent of 1 and a half digestive biscuits - will result in a weight gain of 4.7 kg/10 lb in a year.

To lose weight, you simply need to tip the balance so you use more calories than you consume, and your body will draw on fat reserves to provide the energy it needs. You can do this by restricting the number of calories you eat or by increasing the amount of calories you use, but without doubt the best way is a combination of diet and exercise.

Excerpt of Weight Loss Cooking For Health by Fiona Hunter

Herbalife products

2008-07-07T10:43:00.003+08:00

Dear Fattytini,

Herewith I am pasting some info about Herbalife for our potential customers to know more about the products we are consuming right now

Formula 1 Nutritious Mixed Soy Powder

++ Menyediakan vitamin dan nutrien penting
++ Shake pengganti sajian lanjutan ini padat dengan protein dan nutrien penting.
++ Mengandungi 19 vitamin dan mineral.
++ 9 gram protein soya dan 18 gram bila dicampurkan dengan susu atau susu soya setiap hidangan campur serat untuk menolong anda berasa kenyang dan puas.
++ Boleh membantu anda menghilangkan, menambahkan atau mengekalkan berat badan.
++ Mempunyai lima perisa (French Vanilla, Dutch Chocolate, Strawberry, Tropical Fruit, Cappuccino)

Formula 3 Blended Soy & Whey Protein Powder

++ Suplemen Protein menolong menghalang rasa lapar.
++ Suplemen protein tanpa lemak yang mudah dibawa ke mana-mana untuk mengawal rasa lapar dan pengurusan berat badan yang menyihatkan.
++ Campuran soya dan protein proprietari
++ Mudah dibancuhkan dalam shake, sup dan sos.
++ Menolong membina dan mengekalkan jisim tubuh tanpa lemak.

ShapeWorks Tea Mix

++ Untuk kebugaran dan pengurusan berat badan
++ Campuran teh segera kalori rendah yang enak ini membantu anda kekal bertenaga dan segar sambil anda menguruskan berat badan anda.
++ Mengandungi antioksida dan teh hijau termogenik
++ Boleh dinikmati panas atau sejuk

YIPEE!!

2008-07-04T11:59:00.001+08:00

Dear Fattytini,

When your twin told you that your tummy looks lesser buncit, doesn't it make you happy?

Padanlah kena gulung 2 kali kat pinggang skirt aku :P

Diet.. diet

2008-06-30T10:01:00.003+08:00

Dear Fattytini,

Since this is a weight management journal, I would suggest it should be open to non Herbalife user (example: Ummu Auni) to update her progress.

:)

Insya Allah, all 3 of us would be healthy and beautiful by end of this year

2008-06-25T20:30:00.003+08:00

Dear Diary,
Do you know that one gram of fat/oil contains a whopping 9 calories? That's more than TWICE the calories in carbohydrate or protein. Just imagine how much oil needed to deep fry those yummy-licious juicy finger-licking fried chicken, coated with flour.

So, if you have been counting calories, and yet not losing much weight, try counting fat/oil instead.

It is not difficult to do so. All you have to do is limiting the intake of anything fried from your meal plan. As a hardcore fried chicken lover, believe me on this, been there done that.

Alhamdulillah, making small changes in your eating habit does make a different. Hey, I've lost 6 kg, haven't I?

But of course, Herbalife make it even simplier :wink:

2008-06-21T07:11:00.005+08:00

Dear Diary,
Many of us would trade for a few extra minutes of sleep, or we may skip breakfast in the rush to get to work or send the kids to school. Or we would simply grab a cup of coffee and a sandwich, and call it a meal. But do we realise that we may be missing more than just breakfast when we do that?

Many studies have concluded the importance of breakfast, and health experts unanimously agree that breakfast is indeed the most important meal of the day, and a good nutritious breakfast is the foundation of long, healthy and vibrant life.

Eating nutrient-packed breakfasts is the secret to healthy living.

**********

My report card showing some improvement :-D I have been ignoring my Herbalife Shake since I went back to Johore for BIL's wedding last Saturday, and had just started drinking it yesterday. Alhamdulillah, the increasing oil and food price, making me a stingy Mrs. Scrooge, and thanks to Aida's advice to keep on drinking Teamix if you don't take HL Shake, I have managed to control my weight :-p

Weight = 74.5 kg
Body Fat Range = 38.5% (Obese)
% Body Water Range = 45.0 %
Muscle Mass = 42.9 kg
Physique Rating = 3
BMR = 1432
Basal metabolic age = 51
Bone mass = 2.8
Visceral Fat = 7 (Good)

Total achievement:

Lose weight = 5.8 kg
Lose % body fat = 4.8 %
Increase % body water = 3.5 %
Lose basal metabolic age = 3 years

Need to shed more kilos for BIL's reception in Kelantan in August! Oh that reminds me, I need new clothes for the occasion :-p

2008-06-14T13:55:00.004+08:00

Dear Fattytini,

It has been such a long silence from me. I just came back from Indonesia last 2 weeks.
Talking about holiday, it was not easy to stick to your Herbalife plan when you have to think about the baggage.. errr, I totally ignored Herbalife (it just slipped out of my mind that I should bring the shake :P)

Anyway, I didn't forget about my Teamix. I brought those during the holiday and religiously consumed it daily.

The best part, I came back from the holiday and I check my weight. It was still the same as before I went for my Indonesia trip.

So remember girls, you should bring your Teamix when you went for your vacation. It was nice to consume it after overdosing on foods (aahh, glorious food) :P

Anyway, here is my update:

Weight = 51.0 kg
Body Fat Range = 31.3% (Obese)
% Body Water Range = 50.3 %
Muscle Mass = 33.1 kg
Physique Rating = 5 (Standard)
BMR = 1072
Basal metabolic age = 32
Bone mass = 1.9 (should be 2.4 kg for 50-75 kg)
Visceral Fat = 4 (excellent)

Total achievement:

Lose weight = 1.7 kg
Lose % body fat = 2.6 %
Increase % body water = 1.9 %
Increase muscle mass = 0.2 kg
Lose basal metabolic age = 6 years

2008-06-10T11:00:00.002+08:00

Dear Diary,
My apology for the long silence. I'm quite tight now. Anyway, just want to let you know that I have lost 5 kgs in total :-)

And, I'm really concerned with a friend who actually gained weight. Hope she's still motivated, and will not give up. Chaiyok chaiyok! You can do it!

[46]

2008-05-29T08:51:00.002+08:00

Dear Fattytini.

I need serious HELP! My weight keep on increasing

I now stands at 57 kg (a record breaker for me!)

Now, in desperate mode...

Religiously drinks HL, but still keep on increasing?

HELP!

[45]

2008-05-25T07:46:00.002+08:00

Dear Diary,
Teehee. Unbelievable.

I ignored Herbalife Shake for the past one week plus, yet my weight still maintain its status quo.

However, I better take my Herbalife Shake more religiously, if I want to achieve my target of 75 kg by 31 May 2008, which is like, 6 more days to go :turns green:

Takpe. I can do it! And, so can you :-)

2008-05-23T07:01:00.002+08:00

Dear Diary,
Health is simply, a parcel of our life that is easily taken into granted. Thinking that we are healthy, we give little thought to our physical well-being. We ignore the increasing weight because so long as we don't fall sick, we're healthy. Some even consider the growing tummy as a symbol of happiness and wealth.

Until we are forced to confront the idea of our mortality that we shocked into action. Like, for an example, when an apparently healthy friend of our own age suddenly drops dead. Or, when the family doctor diagnose us with diabetes or an ailing heart. We may swear to cut down on rich foods, or promise to exercise more.

It may have been too late by then. Acting from fear is clearly no way of running a healthy life. It is not simply a matter of prevention being better than cure. A cure may not be possible at all if a body has been misused over too long a period.

For this reason, put a little more effort on our health now. We can start by losing those excessive fat as obesity in itself is a disease, and overweight come close :-)

[43]

2008-05-22T10:44:00.001+08:00

Yipeee... a few people already told me I look slim!

Anyway, I just got to know about the facts that I can consume the shake at night since I still breastfeed Fahri. I will woke up at midnight and feel hungry at night.

The yardstick is to consume the shake 2 hours before or after I eat.

I am dreading next week, when I will be going to Indonesia. I hope I can stick to my diet plan.