Talk the Talk 话话世界

I've resigned recently and people love to ask me "What are you doing at home then?"

I will answered "I'm on diet."

And I often get a shock expression and respond from them such as "Why? My gosh, no need la you."

Need or not, I'm still doing it.

Well, I was weighed 90kg last year June with 179cm. I was 84kg with 180cm tall last year november. And by March 2011, I'm officially 78kg.

Those that had seen me everyday has no feeling about this change but those that had not been seeing me had realise the changes.

I'll say that even look at the mirror, I see the changes.

The reasons I'm on diet is

1. Better health and fitter.
2. Quicker and better in sports.
3. Better stamina and able to be more active.
4. Looks better and have more choices of clothes.
5. Fun and it saves hell lots of money.

Generally, there are ways to diet and lose weight. Cutting food, exercise, puking, sugery, liposuction, but I only do things that are free and healthy.

Let me explain how things work.

Human is like a machine. It's running 24 hours a day and 7 days a week. It's fuel are food. Energy intake is for energy output.

Even you breathe or sleep, you are still working out. There's still energy consumption.

When you eat more than you use, you store the excess loads and they are called fat, so you are fat and heavy.

When you use more than you eat, you use the stored fat, you are now less fat and so lighter.

However, beside fats, human has bones, muscles, fluids and hairs, these all contain mass. Muscle mass are heavier than fat, fluid always fluactuate and hairs are too light to be compared.

So when we look at someone mass, the kilos are not important, but the body fat % are much essential.

a 80kg guy with 30% and a 80kg with 3% fat are like hell and heaven.

One got big fat belly and one have beautiful 8 packs.

So in fact of lose weight, I prefer to lose fat!

Generally in order to lose weight/fat, we have to know our BMR, Bascal Metabolic Rate, this rate is varies with people, dpeends on ones's weight, height, age and degree of activity. So we can count it generally by online source's BMR calculator.

I was 179cm and 90kg when I was 19.

So my BMR was 2000kcal.

Meaning that my body will burn 2000kcal of energy daily even I am sleeping 24/7.

In order to lose weight, I ate 1800kcal every day. The ideal intake for man are minimum 1600kcal and 1200kcal for woman. Below these, will cause body to goes into starvation mode and they will not let you burn any fats because your body will start to portect it from shrinking too much.

So by eating 1800kcal, I created a 200kcal defecit, added with workout and exercise which help in burning calories. Roughly working out 20mins a day, will burn around 100kcal. So it's 300kcal defecit daily. We need to burn 3500kcal for a pound of fat or 7700kcal for 1kg fat. So by doing calculation, it means that I lost 1kg in 23days. So in order to lose more, I may need to eat 1700kcal and exercise more so that the daily expenditure will be -500kcal.

And the BMR changed accordingly, now my newest BMR is about 1900kcal. And I've working out 1 hour a day, mixture of cardio and strength training, which may boost my BMR to 2100kcal. By eating 1800kcal, i still have achieve stable 300kcal defecit.

Meaning I will still lost 1kg every 23 days even though I am now 78kg no longer 90kg.

However, what we eat for the 2000kcal are also important. You can always eat 2000kcal junk food to lose wieght, but you wouldn't be healthy.

For lose weight, eat low carbohydrates (less rice, less flour), low fat, high protein.

To build muscles, average carbohydrates, high protein, very low fat.

It's important to start calculating your calorie intake, because food are mostly labelled, and for restaurant food, learn to count a general one.

You will be shock why your tummy are so big.

So I started diet by cutting fried food, oily food and fast food. Then I start to reduce on dessert and junkies.

And then I started to drink water and tea no other carbonate drinks not even isotonic drinks.

The best part in me is, I don't put any sauce or spice on my food.

So eventually I skipped a lot of calories.

So to achieve healthy diet, exercise regularly, eat healthy, drink more water, allow your body to rest more meaning adequate sleeping, and you will have a good start to be a 10.

Will write on workouts and food. Stay tune.