Tag Archives: weight loss

An Update

So, I fell off the bandwagon when it came down to keeping myself accountable. After the last post, I just realized how each day was becoming a cheat day, and I was just getting really discouraged and unmotivated to keep track of everything. It wasn’t that I fell off right away, there was a week where I had to go out to buy another tank to work out in because I ran out of tanks to wear to go work out in. My lowest weight at one point was 118.0 or was it 117.6? One of the two, I may have just had that second number in my head for no reason.

But since all that, stress has come and it appears to stay. I’m a stress eater. Not to mention, if I’m in stress mode for long enough, I get into this depressed mode. Depressed eating is even worse than stress eating. Depressed mode is where I eat and I don’t even care that I’m eating.

All in all, I feel pretty crappy as of right now. I’m not sure if I’m bloated or I’m gaining back the weight and everything. All I can say is that I AM NOT A HAPPY CAMPER. I need to go back to clean eating, monitoring what I eat, limiting what I eat. It didn’t help that I just bought another box of those snack packages of Oreos, the ones where there’s 6 cookies in a pouch. OREOS ARE SO GOOD THOUGH!

I need to go back to going out to the gym again, spend time there, but then now a days I’m so tired. Tired enough that I can pass out for 2-3 hours for a nap and then go back to sleep later on. But I also haven’t been sleeping very well, waking up around 6 regardless of what time I went to bed (even if it’s 3:30am) and then waking up every hour since. I realize that I have a lot of things to do, and time is running out! Which makes me not want to go to the gym even more.

But no excuses. I can’t let myself keep making these excuses. I made a promise to myself, I gifted myself better health for my birthday. That is what I need to work towards. I did decide that once I hit 115, I was going to bake a tiramisu cake from scratch to celebrate though? I know it’s counter intuitive, but tiramisu is my absolute favorite cake/dessert there is out there and I can eat it all day if I didn’t have to face all the unpleasant consequences.

In any case, I’ll post my “new” starting weight again, and start this journey all over again, tomorrow morning first thing so I’m more consistent with when I measure my weight. At first you don’t succeed, try and try again right? Eventually I’ll get down to what I want to get to. 

In terms of food, I’m refraining from going to the store unless I need to. It’s going to be a creative adventure that may or may not be clean to just eat all the food that I have laying around in my kitchen. Tonight I made a Thai Curry Soup, and for dessert I made chè xanh (a Vietnamese dessert soup with mung bean and coconut milk).

And I need to start writing out my to do lists again, otherwise things get forgotten or never done. So unfortunately, this is where that bit of information will be jotted down as well. So I apologize in advance.


[Day 15: Results]

So yesterday marked the beginning of Week 3 of all this health fitness thing. If I went by yesterday’s weight I lost 2.6 pounds, today’s weight I lost 2 pounds in the last 2 weeks of taking action. This is making me feel a lot better than last week’s weekly weigh in where it was like I gained 2 pounds instead. That wasn’t very fun.

[The Numbers]

  • Weight: 121.6 pounds
  • Water Intake: 750 mL by 11am, 750 mL during workout, 750 mL post-workout, and I may have had another 750 mL (I lost track)
  • Workout Time: 60 minutes of solo racquetball, 25 minutes in the weight room

[The Meal Plan]

  • Breakfast: skipped cause I didn’t have time for it this morning
  • Lunch: leftover vegan Thai General (crispy soy “chicken” strips with scallions and cabbage in chili sauce) with brown rice
  • Dinner: the breast of a rotisserie chicken with some red smashed potatoes from Wegmans
  • Snack: 1 granny smith apple with fat free French vanilla yogurt fruit dip

[Day 2: Importance of Water]

Up to 60% of the human body is made up of water. Water does important things to the body such as flushing out toxins, hydrating your cells, maintaining intravascular volume so you can sufficiently transport blood and nutrients throughout the body, and even prevents constipation (that’s pretty much how Miralax works – draws water into the stool to loosen them up).

The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. There’s an actual equation that you can use to calculate how much water you should be taking a day. I found one on SlenderKitchen, and here’s what it says. You just take your weight in pounds and multiply it by 2/3 and adjust according to your activity level, adding 12 ounces for every 30 minutes of activity (i.e., exercise).

I actually don’t know what weight to use for this one at the moment. Perhaps my initial weight of 123.6 since the new 121.6 pounds is rather a result of losing some of that excess water retention. Baseline I’m getting at 82.4 ounces (2436 mL) of water, then add another 20 ounces (591 mL) for working out I guess since I’m trying to do 45 minutes cardio and then some strength training.

Total water intake requirement: 3027 mL

Yikes, it looks like I need to start drinking some more water. I’m tired of needing to go pee all the time though! I feel like water just goes straight to the bladder within 20 minutes of drinking it. And if anyone was curious, the reason why I list my water intake in mL is because my water bottle has the capacity of 750 mL, and it’s pretty much the only line on the bottle.

Asides from the importance of water in our body, it also plays a role in weight loss too from what I’ve read while searching the internet. Here are some facts that I found on the internet. (I feel like I should find better more reliable sources than some of these, but these are all I have for now).

  • Drinking a lot of water can replace liquid calories, which will cut down your daily caloric intake and help you lose the weight. Remember 3500 calories = 1 pound! One can of Coke has 182 calories or so, therefore  one case is 2184 calories! That’s 0.62 pounds! Juice has a lot of calories too. For instance, orange juice has 110 calories in 1 cup, and apple juice has 113 calories in 1 cup.
  • Water can also help you not eat as much. According to CNN.com, it’s recommended that you drink 2 cups of water before each meal
  • There was a study, also mentioned on CNN.com, stating that people who had a small bottle of water before each meal, loss on average 15.5 pounds compared to those who didn’t who lost 11 pounds within 3 months. (Study Abstract found on PubMed). Apparently they did further analysis, and showed that if you keep it up even after the diet it provides benefits (loss of 1.5 pounds opposed to gain of 2 pounds).
  • Reduce water retention. One of the most common reasons why you have water retention in the first place is due to inadequate hydration. Your body wants to save as much water as it can so it can function properly. By keeping your body properly hydrated, the body doesn’t feel the need to store all that excess water for future use. Clearly that’s how I loss 2 pounds over 24 hours, because I’m sure it wasn’t from the deficit in caloric intake or the amount of calories I was burning or even the amount I was sweating when I was working out.

Another thing that I came across recently was the whole thing about how Victoria Secret models use water to their advantage when they are preparing for a show  (Article Can be Found Here). Pretty much what they do is keep themselves adequately hydrated up until they need to slim down for a show (think 1 gallon of water a day), and then decreasing your amount of water to regular habits 2 days before the show, and then 12 hours before the show to stop drinking any liquids. This causes the skin to “suck in” due to the decrease in water, essentially the dehydration, to give the illusion of being slimmer and weight loss. However, this is just a temporary solution and only works if you’re well hydrated prior. I just thought it was an interesting technique, but not really one for the interest of toning down and losing weight more definitely.

But if you’re read all of this, reward yourself with a glass of water. It’s good stuff.

Apparently in 24 hours I managed to lose 2 pounds (123.6 pounds yesterday), and I’m pretty sure the majority of it is water weight. I’ve been rather bloated lately too since that wonderful time of month is about to arrive. So drinking water helped with getting rid of the water retention in general.

[The Numbers]

  • Weight: 121.6 lbs
  • Water Intake: 750 mL by 11:30am, 750 mL by 1pm, 750 mL by end of work out, 375 mL in the evening = total intake = 2625 mL
  • Work Out Time: 50 minutes – 30 minutes on the treadmill (2 miles – I’m can’t run for the life of me) and 20 minutes playing racquetball with myself (the people who booked the racquetball room I was in showed up)

[The Meal Plan]

  • Breakfast: 100 calorie English muffin with peanut butter and honey with a medium French vanilla iced coffee from McDonalds (140 calories)
  • Lunch: Healthy Choice’s Top Chef Café Steamer – Grilled Chicken Pesto with Vegetables (310 calories)
  • Dinner: Bánh hỏi (a Vietnamese dish consisting of rice vermicelli woven into intricate bundles topped with chopped garlic chives), some steak cubes, and an ear of corn 
  • Snack: 1 granny smith apple with fat free french vanilla yogurt fruit dip

[Day 1: Another Beginning]

Fitness month begins! I don’t exactly want to call this a weight loss month because the ultimate goal is to just tone that belly down, and I just used the 10 lbs as a measurable way of determining whether or not I’m successful or not. Especially true since all that delicious food just goes straight to the belly and hips.

I was actually going to do more of a “formal” start, and start right this morning, but I stayed up too late last night and getting up was difficult. 7:00 am became 7:30 am, then it became 8:00 am and it was all “OH SHIT I HAVE TO GET READY TO GO TO CLINICAL TEACHINGS!” Since I was short on time, I didn’t really get a chance to eat a real breakfast. I was intending on eating my Chobani greek yogurt (Passionfruit FTW! Anyone have coupons though??) but I definitely didn’t get a chance to even do that and grabbed an apple on my way out to eat while I was walking to campus for clinical teachings. I did get an initial weight and some before pictures. In the past, I just weighed myself every day and found it rather discouraging or encouraging sometimes. I haven’t decided what I wanted to do yet, but I typically get on the scale first thing in the morning right before I hop into the shower. As for the before pictures, I can’t seem to take a decent one. I just don’t have the camera angle or lighting for it or something. Given my petite nature, saying to anyone I was going on this fitness/health do-over people aren’t quite understanding/accepting of it I realize. Instead of getting the, “Good for you! I’m sure you can do it!” or other words of encouragement, I’ve been getting the “Psh. You don’t need to. You’re so small already.” That’s really not what I was going for. So I guess I’m all on my own with this blog to keep me motivated and accountable I guess.

[Hello to people who recently subscribed to me, sorry if I bore you with my novella-like posts!!!]

This morning pretty much got derailed. Got out of bed late, hardly had breakfast, thus had to come home to eat lunch before intended gym time. Also after clinical teaching, I found out that I need to reedit my poster presentation abstract and everything too. So going to the gym has to be put on hold briefly, because this abstract is on a deadline. So i figured I’d eat lunch and work on this poster abstract at the same time, but nope. My preceptor hasn’t emailed me what she needed to email me for me to finish my submission yet. Oye. I guess I should work on that journal club presentation that I have tomorrow in the meanwhile.

[The Numbers]

  • Day 1: 123.6 lbs
  • Water Intake: 750 mL as of 1pm, finished another 750 mL by the end of the workout, 750 mL by 10:30pm – total intale: 2250 mL
  • Work Out Time: 1.5 hours – 45 minutes on the elliptical (3.5 miles or so, 370 calories burnt), rest of the time was doing some weights and strength training on the machines

[The Meal Plan]

  • Breakfast: 1 granny smith apple
  • Lunch: 1/2 cup quinoa and one serving of a chicken-olive saute (recipe found here) – it’s actually leftovers from two days ago
  • Post Work Out Snack: 1 serving of fresh mozzarella cheese (70 calories) in a tomato mozzarella basil salad
  • Dinner: homemade non-instant ramen** – entails tomoshiraga somen noodles, miso/dashi soup base, wakame, mushrooms, a soft-boiled egg, and some beef (pretty much threw together what I had in the kitchen)
  • Dessert: 1 granny smith apple with fat-free vanilla yogurt fruit dip

NOTE: the nice thing about homemade ramen – I can better control the portion size and what goes in it. I used half a serving size of the noodles, and loaded up on mushrooms, and got my fill of protein with the egg and beef.

At It Again

Sometimes despite all my ambitions and determination things don’t quite follow through, especially when things compete with either sleep or food. It’s been a while since my last entry, over half the year’s gone by, and it’s about to start the 10th month of the year.

The resolutions as I wrote down for 2013 were as follows:

  • Work out! This seems to be the thing that’s on every year. Hopefully one year it’ll finally stick right? This has been an on and off thing, more off than on, but more on than previous years. I’ll get more into this after I go through the rest of these resolutions. 
  • I want to get out of my comfort zone and socialize more, even though the hermit within me will resist with all its might. The last time I went out, only good things came out of it. So I might as well try and work at it and do more. In the end, I want to take more chances, and live life to its fullest. I’ve definitely done this, and I’ve been burned because of it. I have been taking more chances and risks as a result though, and some people have come to know me as the girl who did it because “what’s the worse that could happen?” Which is all in all a good thing. But with rotations lately, I just haven’t found the time or the motivation (or possess the budget) to go out to do things anymore. I sort of give up on this whole notion right now, it’ll come when it comes. 
  • Be a doer. Since starting college really, I’ve been taking the back seat to pretty much everything. And well, I think it’s time for me to find that drive again and stat getting involved and do things. I’ve already taken two steps in the right direction by taking initiative in my club. Let’s hope I keep it that way! Definitely a doer. “What’s the worse that could happen?” Seriously, a friend of mine said that sometimes she imagines my voice in her head saying that when she’s debating between doing certain things. I’ve definitely gotten myself really involved with Rho Chi. I even went to the Diabetes Walk this past Saturday to do some blood glucose testing for people. AND I HATE doing that sort of stuff. But in the end, it was a decent way to spend my Saturday morning. Definitely got me out of bed early (granted, I still woke up late). 

So that working out bit, it’s a huge struggle for me. Internal struggle of do I work out for an hour or do I go home and eat/sleep. Usually working out occurs after rotations (or at least that was the intent), but it appears that after rotations I get mad hungry and can’t function and run home (or to the store to get food to make at home) to eat. That or I’m far too exhausted to even think of the potential of being on that elliptical for 30-60 minutes, and the comforts of rolling around in my very comfortable memory foamed topped bed seems to be calling me like the Sirens called Odysseys. Oh but I digress.

I’m turning 26 this year. In 21 days to be exact.  Academically and career-wise, I’m content with myself. My skin’s also taming it self a lot more compared to all the other years. I think my skin’s the best it’s been in a while, just hoping the redness fades away with time and that I don’t get any more attack of the blemishes. I finally found a moisturizer that really works for my skin, and it makes it feel SO SOFT! 

I’ve been following Shay Carl’s family vlogs (SHAYTARDS), and he is doing this ShayTober or whatever he’s deciding to call it. But in any case, now’s a good time as any right? So starting tomorrow, I’ll be pushing myself back in the grind and getting myself to where I want to be physically. There’s also the fact that I’m participating in the 5k ROC (Ridiculous Obstacle Course) on the 12th. Below are my goals, and hopefully I can keep myself accountable for everything for the next month at least. 

My Goals for October:

  • Lose 10 lbs (I’m standing around 123-124 lbs right now); I know that doesn’t sound like I weigh a lot, but I’m a tiny person, that my BMI right now is at a 22.5 (Normal Weight Range: 18.5-24.9). So if I drop down to 113 lbs, my BMI would be 20.7 so nowhere near underweight or anything so it’s a good goal. 
  • Lose the belly fat! This is really my main reason for doing all of this. It’s been an ongoing struggle since high school, and I’ve never been able to tone it down. I really want to, so hopefully I can put in the efforts to do this now. Hopefully see improvement by the time I turn 26 on the 21st of October? Maybe?
  • Drink more water! I was actually doing really well with this during the summer semester, but then things went out of whack and then I got off track, and I guess I got out of habit. According to some random hydration calculator I found, I should be drinking 1.9 liters of water. That’s two and a half bottles of my camel back water bottle. I can do that. The more water, the better!

The biggest issue I have with this whole working out bit is keeping myself accountable. So hopefully for the next month I’ll post a blog or something about what I did today, and keep a workout and food log and what not. Let’s see how this goes. Before pictures will happen tomorrow morning, then it begins!