I can do this.. I went down to 140 lbs before.. But 130 lbs is quite a stretch... hmmm...
Dr. Arneil Chua's things to do to achieve a sustainable weight loss program:
First, write down your goals.
I had to measure myself first to determine starting point.
Weight 150 lbs!
The exclamation point denotes surprise as I was taking down the measurements. I never thought myself as fat though I had been bingeing on ice cream, halo halo and buko salad for summer.
Second, set rules.
1. Learn to "eat 5x a day." Wheeeee! I can do that.
2. "Never miss meals."
3. "Never go hungry."
The strategy is "to eat the right way and the right foods. It is not about eating less or going hungry."
4. "Take out all the sweets in diet."
List includes "rice, pasta, bread, all bakery products, ice tea, juices, sodas, alcohol, etc. Substitutes recommended are yams, sweet potato, fruits, vegetables, salads (with 2 tbsp vinaigrettes dressing). Eat one fruit at a time. If only fruit is eaten, one can eat them by the hour. if fruit eaten with another dish, give 2-3 hours before the next meal. Meal structure recommended 40% protein, 40-50% carbohydrate and 10-20% fat." I have taken out Yakult, pineapple juice, Welch grape juice which I would take when I wanted a drink. Will drink more Innergize then..
Good proteins include: "chicken breast, turkey breast, egg whites, nuts, soy, beans, fish."
Complex carbohydrates: "yams, vegetables, sweet potatoes, fruits, whole grains, oats."
Good fats: "salmon, eggs and nuts, olive oil ( not canola), coconut oil, avocados."
"Make sure breakfast includes proteins, carbs and a little fat. "Munch along" the rest of the day. Avoid taking a lot of fruits or carbs at night. Take more protein especially if working out."
With Dr. Chua's notes, I realized I have not been taking enough protein. I avoided pork since Holy Week. My idea of protein is eggs in my oatmeal, tilapia and my Reliv shakes. Now, I am learning tilapia does not have much protein. Have switched to salmon and chicken breast fillet these days. Am considering using Slimplicity for one of my Reliv shakes to increase protein count. Slimplicity has 10 g. protein per serving compared to 3.4 g. in NOW. Have started with skimmed milk and muesli for breakfast with a fruit. Eating more apples, grapefruit, mangoes, banana for snacks.
"Weights training is the most efficient. One can start with body weight exercises. For walking, do series of slow and fast clips. More efficient to limit walk/run to 15-20 minutes and spend the rest of the time doing the body weight exercises or lifting some weights. Eat within one hour after exercise - particularly proteins and carbs."
Am struggling a bit on this part. I like walking for exercise. But I lack strength training.
"A food journal will help be easier track actual consumption and calorie count. People underestimate caloric load and overestimate the calories burned in exercise so end up not losing weight or worse even gain more weight."
For my weight and height, I am advised to limit calorie load to around "1800-2000 calories a day - divided into 5 meals."
"Losing weight and keeping it lost is a lifestyle." Will have to figure this out...
6. "Have a cheat day - at least once a week! Eat whatever you want on cheat day."
My favorite... :)
"Give 3-6 months to achieve goals. It is a safe practice to lose 5-8 lbs a month. 4-5 lbs a month is also a good number to aim for. One can actually weigh more but still be 'healthy' if one lowers fat percentage in the body. Fat percentage is more important to look at vs. just the body weight."
"Lift weights or body weight exercises and eating a lot of protein is to develop muscles. Muscles burn more and the higher the ratio of muscles vs fat the better."
So time frame is six months to lose 20 lbs... Will come back to this journal again in six months and record results. :)