Berat Badan Siri *1

Satu bulan lewat masa. Aku sendiri tidak percaya satu bulan ini aku tahan dengan dugaan sekeliling aku. Apa yang aku tahu jika aku gigih aku pasti aku akan berjaya.

Satu bulan dulu, aku penat, aku semput, aku lembik dan aku mengah bila berjalan disekeling kompaun aku bekerja. Berat badan aku mencecah 92kg, BMI aku 34. Aku Obese. Kalau pergi timbang badan yang mesinnya boleh bersuara, nanti mesin berkata; ANDA SEBENARNYA GEMUKKKKKKK. Pada awalnya aku tak kisah dengan sindiran mesin ini, tetapi lama kelamaan ia seakan mengingatkan aku untuk merancang untuk hidup tidak sihat.

Itu bukan mahu aku. Aku ingin hidup sihat. Aku ingin hidup lama melihat anak anak aku berjaya. Aku tahu ajal ditangan Allah tapi aku tak mahu ini menjadikan aku alasan untuk tidak mengubah cara hidup aku. Aku mahu hidup sihat dan kuat fizikal.

2 minggu lepas aku berjaya mengurangkan berat badan aku ke 87kg, BMI aku 32. Aku tahu aku boleh lakukan. Aku tekad aku akan turunkan berat badan aku. Aku rancang pemakanan aku. Aku lawan usikan isteri aku. Aku tolak godaan makanan kepada aku.

Hari ini berat badan aku 85kg dan BMI aku 31. Sudah hampir masuki sempadan dari Obisiti kepada Gemuk. Aku target untuk merapatkan ke BMI 30, paras par antara Gemuk dan Obisiti. Aku akan gembira jika aku dapat merapati BMI ini pada hujung bulan ini. Untuk itu aku telah tetapkan hati untuk mendapatkan berat badan aku sekitar 82kg~83kg.

Aku masih mencari rentak, aku mencari kaedah dan aku masih belajar cara yang hebat untuk hidup gaya sihat. Aku tak akan berhenti ....................

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Top 10 Nutrition and Fitness Tips


1. Get real and be specific. Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week." Avoid fantasy-land goals that will only frustrate you.

2. Get prepared. Throw away all the junk, the processed, and the "bingeable" foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!

3. Get support. Whether it's your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

4. Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you're inspired, write a novel! The key is to hold yourself accountable.

5. Create a food-free reward system. How about a new workout outfit, pair of jeans, shoes -- or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.

6. Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You'll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

7. Don't skip breakfast. Research shows that the most successful "losers" never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.

8. Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

9. Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they're nothing but trouble, since they kick up your appetite for more of the same.

10. Have a mid-afternoon snack. This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese microwaved in a whole-wheat pita.