Cooking with less oil

Today's weight : 142 pounds.

It is possible to stir fried vegetables with just one teaspoon of olive oil instead of using enough oil to cover the garlic (for saute purpose). You just have to add more water to sooner before the garlic are charred.

I did the same with chicken breast but because chicken breast is marinated with sesame oil so it does not stick to the wok. I guess a good non-stick pan will be nice. Then again, I feel that a flat stainless steel would be better cos charred marks that require scrubbing will be noticed right away. Also any amount of scrubbing will not damage the pan. ;)

Dividing the meals

Today's weight : 144 pounds.

3 small meals and 2 snacks a day.

For breakfast, I have a pear or apple or both, the big varieties, not the small ones. Then if I get hungry before lunch, I will have another fruit, a papaya or melon.

For lunch, I have cereal and milk, if no one is cooking. Or just rice with lots of vegetables. For the afternoon snack, I have a glass of diluted fruit juice. Or some nuts.

At dinner, it is lean protein and lots of vegetables again.

I have 3 servings of vegetables per meal. The carbo or protein portion only make up 1/4 of my meal.

I fill up my plate with vegetables first, leaving only a small space for my carbo or protein. In doing so, I am reducing the amount of carbo in my meal. It was in my initial plan to take more protein than carbo. But I can't fit the additional protein with my daily calories intake range. Rather, I am aiming for equal portion of carbo and protein in my present diet.

One more pound off

Today's weight : 147 pounds.

After clearing my bowels...

I have finally learn how to eat when you are hungry, not when there is food. I used to eat when it is the time to eat, or when I am too hungry. Doing so, I end up eating more food than I needed. In long term, the body is used to eating the larger than needed amount of food. Therefore my body continued to take in that amount and store the excessive as fats on my belly!

It is really useful to have healthy snacks in individual tiny packets around. Not bite-sized Orea or Lay's chips. Blanched or roasted nuts would be a healthier alternative. They provide the body with nutrients. But bear in mind that nuts are calorie-dense food. 20 grams of walnuts (about 3-4 halves) produces about 100 calories. I snack on cereals as well. Plain ones, not sweeten.

Second week into the detox program

Today's weight : 148.5 pounds.

Hmmm.. I have no idea why it is only .5 pounds this week. I gotta work hard. Eating Special K and beef for my meals today. Definitely feeling better than the week before last. Maybe because my Birthday and Christmas is creeping along. ;)

Did a 20 minutes interval training this morning. Will be doing a 20 minutes PHA exercise today. Follow by Pilates.

My legs have become too muscular but there are still stubborn fats on my hips and thighs. I need to come up with a PHA training routine that targets my upper body and inner thighs. The routine below:

1) Box-up Push ups 25
2) Gym Ball Squat 1 min
3) Box-up Push ups 25
4) Inner Thigh Lifts 25
5) On the Spot Jog 1 min
6) Shoulder Press 18
7) Gym Ball Squat 1 min

Reading threads posted at forum on weight losing methods, make me realise that people do not understand the mechanism of their body. They are merely following advices and tips wrote by other people without knowing why. Worst of all, they do not understand the fundamental of weight loss. Crash diet do not guaranteed permanent weight loss. The weight loosed will be gained back when you go back to your old eating habits. Weight losing is about eating correctly. It is about eating the right amount of nutritious calories for your body to function healthy, not just counting calories.

Need to exercise

Today's weight : 149 pounds.

I missed my sleep last night to finish a proposal. Due to tiredness, I decided to eat mee suan(sort of like rice noodles) for breakfast. And I had 2 servings. That is 205 calories excluding slices of meat and egg that comes with it.

Total Calories Intake for Breakfast: 361

I had one snack too many after my afternoon nap. 100 calories wasted.

Instead of just counting the calories that I have taken, I should also improve on the calories. What do I mean? 100 calories worth of egg, flour, oil, sugar is junk! I should choose a healthier alternative like cereals, nuts, wholemeal bread. At least I am replenishing my iron store.

Iron intake is only 3mg. I am determined to eat cereal snacks to boost my iron level. I need energy!

Today's news: toddlers are getting hooked on junk food. 25% of their diet consist of junk and processed food. Dietitians suggest to lower that amount to less than 20%. I wonder how much does 5% less helps?

Period!

Today's weight : 149 pounds.

Period started today. Tummy is bloated and feeling too achy to run today. I shall stay indoor and do Pilates. Hopefully I am better tomorrow to continue my walk. I need to burn a lot of fats.

Have been analysing my daily nutrient intake with an online calories counter. http://health.ninemsn.com.au/tools/caloriecounter.aspx#9msnshared_top

I think I am suffering from iron deficiency. That would explain why I am too tired to exercise for some days in the past one month. Researching on iron rich food to include in my diet. Pistachios, sesame seeds are rich in iron. I will start to incorporate a nut or seed snack in my diet.

One Pound Gone

I have been following a detox diet of fruit juice and fruits breakfast, starch and meat are consumed during different meals for three days. I have shed one pound of weight. I will continue to monitor my weight loss. At this point of time, I am introducing a lot of factors into my lifestyle. It is hard to tell which one is causing the weight loss. Therefore I am not sure if the diet is the reason for pound loss.

In future I will have to do a comparison between my "just exercising and eat less approach" versus the "detox diet". I will need to note down what are the improvements that I have encountered since starting the detox diet. Areas that I should take note of skin condition, energy level, body firmness(saggy muscles etc)

Today's weight : 149 pounds.

No more shin pains

After taking a few days break from jogging, my shins healed. No more pain after my jog-walk session. But I will keep in mind to do more exercise to strengthen my shins.

I am starting on Pilates today. Instead of a PHA session, I will do Pilates.