Monday, July 5, 2010

Realistically Speaking

It is difficult to lose weight even when you work out three times a week. The key is in the food you eat, and based from my meal chart these past several days, my carbo-loading remains unchecked. You see, I haven't gotten past beyond the yoyo strategy, which I had put in place early last summer. The yoyo strategy is a combination of food binging and forced starvation. It was a compromise which allowed me to eat all the food I want without getting fat. However, it destroyed my eating habits. The original entry in place of this one was about a target to reclaim a certain weight by the end of the month. But after eating two Trail Mix Oats and Fruits bars earlier, I have decided to put the goal on hold, and instead, the focus now is to accomplish the more attainable things.

Like drinking more glasses water instead of sugar-based liquids.
and cutting the number of bottles of beer by at least 2 every week.

Strict diet practices will be impossible to put in place. Unlike before, when I was still in the afternoon shift, heavy meals were always served on the table during lunch, while oatmeal (without sugar) used to be my dinner before going to Eclipse. Gym activities will be intensified, especially now that my drive seems to be waning. And even when the lingering thought of being celibate has dampened my resolve to boost my market, it should not keep me from feeling good after looking at the mirror when questions of self-doubt assault my consciousness.


Anonymous said...

Good luck. You can do it.

anteros' dominion said...

KAYA mo naman yun..basta wag pwersahin ang sarili kapag hindi na kaya

soltero said...

yup they always say watch what u eat...portion control is the key, u don't have to starve op kors, exercise...

i have seen chubby people here (my friend included) lose a lot of weight only to gain them again after a year or so..

u look good sir! just keep hitting the gym :)

eon said...

i feel you. can't find the discipline to fix my diet/gym schedule.

~Carrie~ said...

Pa-Spam lang, friend:

The Four-Point Fat Loss Plan

By Keith Berkowitz, MD, And Valerie Berkowitz, RD.

Michael Sachs likes to eat. The 52-year-old was overweight and diabetic at 1.95 metres and 104 kilograms. But in less than 6 months, Sachs not only lost 10 kilograms but also reduced his blood sugar by 150 points. His cholesterol and blood pressure fell, too. How did he do it? With a four-point nutrition plan formulated by Keith Berkowitz, MD, and Valerie Berkowitz, RD.

The nutrition plan they developed keeps carbohydrates low and encourages you to eat satiating fat. You can also treat yourself to occasional indulgences so you won't feel deprived. Most important, it's easy to incorporate the plan into your life, whether you need to lose a lot of weight or just want to finally shed that last 10 stubborn pounds.

1 Make Every Carb Count
You should consume carbohydrates that are high in fibre and low in starch. The reason? Fibre doesn't raise your blood sugar, and it helps you feel full. Starch, however, does the opposite. Foods that are loaded with starch — such as bread, pasta, and rice — can send your blood sugar soaring. That can be a problem, because fast-rising blood sugar triggers your pancreas to release a flood of insulin, a hormone that lowers blood sugar but also signals your body to store fat.

What's more, in about a third of the population, insulin tends to "overshoot," a dysfunction that can send blood sugar crashing. That's why you can feel very hungry shortly after eating a large bagel even though you may have taken in as many as 400 calories. However, if you choose your carbohydrates carefully by picking foods with the greatest ratio of fibre to total carbs, you can normalise your insulin levels and reduce your hunger. The end result: Eating fewer calories becomes easier.

So, what are the best choices for foods that contain carbs? Almost all vegetables top the list, since produce like broccoli, spinach, brussels sprouts, and peppers are considered high-fibre, low-starch foods. And because those foods are also low in calories, you can eat them liberally. As for other carb-containing foods, opt for foods that are as minimally processed as possible. Whole organic fresh fruits are better than skinned, canned fruits. Raw nuts are better than roasted ones. Actual whole grains (barley, quinoa, wild rice, and oats) are better than products made from flour (such as breakfast cereals), even if it's whole-grain flour.

Making every carb count also promotes better health. By making the best choices, you'll tend to automatically consume fewer carbohydrates than your body uses for energy. This helps lower your triglycerides — fat in your bloodstream that can raise your risk for heart disease.

2 Choose clean foods
When we say "clean," we mean foods that are produced naturally and are free of synthetic components. Clean foods do not contain...

Trans fats
Added sweeteners, artificial colourings, flavourings, or preservatives
Pesticides, herbicides, and pollutants
Since many of these substances may affect your health, we can't be sure they won't mess with your metabolism — and your weight. And that's why you should generally avoid processed foods, which are often the biggest sources of these unwanted ingredients. How can you tell whether a food has been processed? Here are two clues:

It often comes in packaging, such as a box, a can, a bag, or shrink-wrap. (Don't worry: There are good packaged products, too — make a point of reading labels.)
It's made from flour (such as cereal, crackers, bread, and so forth).

~Carrie~ said...

The Four-Point Fat Loss Plan

3 Eat real fat to burn fat
Trans fats have been linked to a range of health conditions, including obesity. Natural, or what we call "real" fats, however, are good for your body. And that's true even of the kind derived from animals. You can choose from many different sources, including:

Olive oil and coconut oil
Beef, poultry, and pork raised on food they were designed to eat (not grain or soy)
Fatty fruits, such as avocados and olives
Nuts and seeds
So go ahead and have real eggs. Put avocado in your salad. Eat the dark meat on that chicken. Use real oil (not "light") on your green salad. Enjoy fat and enjoy it without guilt. As long as your portions are reasonable, you'll be fine. In fact, a University of Connecticut study found that eating these foods while cutting carbs reduces key risk factors for heart disease. And it does that more effectively than eating a low-fat diet does.

4 Cheat and indulge
Nobody wants to go through life without a beer or a serving of ice cream once in a while. That's why this plan allows you to cheat each week with your favourite indulgence. Choose the food below that you love most, and follow our guide to enjoying it responsibly.

Ice cream Eat it after dinner, when you have fewer hours to allow one bowl to turn into three or four. Choose any natural variety that doesn't contain additives. Cream, sugar, and milk should be the only ingredients on the label. Measure 1/2 cup serving into a bowl. Top with fruit or nuts. Once you've lost 20 per cent of your starting weight, you can experiment with increasing your ice cream indulgence to two or three times a week.

Beer and wine Instead of happy hour, go for an after-dinner drink. Just think of it as dessert, and limit yourself to one glass. That's 350ml of beer, 150ml of wine, or 45ml of hard liquor. Consuming your drink with or after a meal reduces the chance of alcohol-induced munchies. Treat yourself once or twice a week. (Any more may slow weight loss.)

Salty snacks Once a week, treat yourself to any trans fat-free snack, such as pretzels or baked potato chips. Always eat your salty snack with a little fat to slow digestion and help you stay in control. Have it with a tablespoon of peanut butter or almond butter, avocado, ricotta cheese, or hummus.

Anonymous said...

Diet and gym, parusa ang mas tamang tawag ko dyan. Okay nga mga chubs eh, cute na sarap yakapin pa.

Désolé Boy said...

para namang di mo na kailangan ng diet at gym eh..ganda na katawan mo..

Guyrony said...

Piece of advice: stay away from too much alcohol and partying!!!

Anonymous said...

kaya yan, jomskie. kaw pa.

oats diet din ako ngyon, at nakakahilo pala.