Small Changes

Ada org noticed sy sudah kurus sedikit...wheeeeeee

Actually mmg sudah turun 5kg since ubah certain things sejak awal Mac tapi still gemuk la. Sebab still at 70kg! But I am happy sbb ada progress.

So what did I do?

Ikut cakap Kevin Zahri dan WebMD tapi xde la strict sgt. Just a few small changes in daily routine which are:

1. Take breakfast as early as 6.30-7 am. 

Ni Kevin Zahri punya method. Nak ikutkan my morning routine mmg chaotic. Mana nak masak makanan Insyirah, gosok baju lagi, buat breakfast utk twins lagi tapi I found easiest way - buat fruit smoothie! Like banana smoothie, cuma perlu buang kulit pisang, masukkan dalam blender pastu tuang susu low fat - blend! Sambil masak, sambil minum smoothie.

2. Sampai opis around 8.30 am, I will take milo+ ESP, or horlick + ESP. Then standby 1 mug green tea dan air kosong utk minum sentiasa. WebMD kata greentea dapat mempercepatkan proses weight loss.

3. Pukul 10.30 am - kena makan snack. Sy simpan granola bar (1 bar = 90 kal), ataupun mixed nuts kat opis. So snacking on this selalunya. Kalau ada meeting pon, I will bring along satu bungkus granola bar sebagai bekal. Sebab meeting selalunya lama, bila tension sure makan karipap byk2...hahahaha

4. Lunch at 12pm (kalau xde apa2 hal la). Selalunya packed lunch from home. Kadang2 leftover meal from previous dinner. Oh, I've changed to brown rice for lower calorie and more fiber. Kalau xde leftover, just whole-meal bread 2 keping, salad simple consists of romaine salad, timun jepun dan tomato, then scramble egg tak pon tuna in canned. Sometimes buat tortilla wraps. Kena simpan all this stuffs byk2 kat rumah utk tidak ada alasan tak makan secara sihat. Sedang mencuba mcm2 resepi makanan sihat for more choices.

5. Snack lagi at 3pm and another mug of green tea. Kevin Zahri kata snacking penting utk pastikan kita x terlalu lapar. Sebab bila kita lapar sgt nanti kita akan over-eating. Oh! sgt betul! I've tried the snacking method, it really put hunger at bay. Tapi make sure la snacking on right stuffs. Check the calorie. Selalunya kena dlm range 100 cal gitu. Tu yg simpan granola bar dan mixed fruit coz convenient.

6. Balik rumah around 5.30-6pm - I'll make a plate of fruits utk semua org makan dan sy pon akan mkn sekali. Sebenarnya masih dalam dilema nak spend waktu petang tu doing exercise or cook. So far I managed to eat dinner before 8 sbb masak awal. Tapi kalau dinner tu buat roasted chicken, I would have time buat 30-minutes walking around taman sbb boleh tinggal ayam dibakar dalam oven. Tapi meroyan la pulak org2 dalam umah kalau ari2 buat roasted chicken kan? 

7. 7-7.30pm - Dinner time. Sekarang tgh pujuk semua org makan brown rice tapi biasa la susah sikit. So I made a deal with them, selang sehari makan brown rice, alternate ngan nasi putih or western meal yg xde nasi. 

Lepas 8pm, no more eating, just minum plain water.

Other than that:

1. Avoid sugary drink. It's either plain water or green tea. Kalau dine-out kat restoran yg ada cappuccino and I can't resist cappuccino,  I take it without sugar.

2. Make better choice of food especially bila makan luar. Kalau gi Secret Recipe, I would order Japanese Soba yg ada whole-meal soba noodle dan byk sayur2an. Hari tu makan kat Chili's, I opted for grilled chicken breast and vege. Fast food sgt jarang makan skrg especially sejak boikot McD.

3. Pelbagaikan pilihan makanan sihat supaya tak bosan dengan diet kita. Kalau gi Jusco, it's fun to look at their healthy range of foods. Sedang berkira2 nak cuba the quinoa, bran wheat, all kind of lentils and beans and grains. 

Juga sedang berusaha:

1. To exercise more. Recommended 30 minutes a session for 5 days a week. Sgt jauh lagi matlamat itu atas pelbagai alasan - takde masa la, penat, kadang2 hujan so x leh keluar rumah. Tapi baru2 ni dah beli DVD Zumba Fitness, sedang menyusun masa supaya ada masa utk berzumba2. Tempted jugak nak membeli treadmill tapi dibimbangi hanya akan jadi bahan hiasan rumah...hihihi.

2. Control portion: belum lagi berjaya mengawal diri makan ikut had tertentu bila ada jamuan makan. Org kata kalau kita dah biasakan diri makan sikit, biar la pegi buffet apa pon, kita xkan mampu makan byk. So far masih belum capai tahap itu....berusaha la!

Slowly make a change...hopefully it's gonna be a permanent lifestyle.