From XXXL to XL: Part V

"The Secrets: Part I"
(Caution: The writer is just a full time housewife, please consult your doctor if you want to follow any diet plan)

First of all, I'm not fully success yet with my new lifestyle. Anyway, I have to be positive. Every kg I've shed off, I should be thankful. I'm still in the process of mengurangkan lemak especially kat bahagian perut. Tapi, tak pelah, even though I'm not 100% successful yet, I would love to share some info that I've read, watch on TV and what I've done.

Have a target!
Ingat lagi masa Tini citer yang kita kena ada target kalau nak berdiet. K.Ida ingat K.Ida tak letak implicit target but more too explicit target. My answer was, “K.Ida nak kurus sikit bila hari raya puasa nanti...” K.Ida tak cakap nak turun 5kgs or 10kgs. Sebenarnya, tak terlintas pun di fikiran yang berat badan akan berkurang. In fact masa tu tak rasa akan berjaya untuk menurunkan berat badan. Cuma yang terfikir, mesti aku turun 1/2kg jer ni dalam masa 6 bulan..

Sebelum Tini and Aida datang, adalah tulis diari pemakanan. Baru tertengok rupanya 9 Julai 08, my target adalah 58kg by 1^st Oct 08. Tak perasan pun sebenarnya ada tulis target kat diary ni, Alhamdulillah berjaya mencapai target by 21st Sept 08.

Change Our Lifestyle
Dalam dok tercari2 diet plan, sekali tertengok Oprah punya show bersama Dr.Oz bercerita tentang healthy lifestyle. Dr. Oz said he prefers to call it as Change Our Lifestyle daripada menggunakan perkataan Diet. Saya pun suka the terms! Rasanya kurang sikit stress bila cakap tukar gaya hidup daripada guna perkataan diet.

Pertama-tama sekali sebelum nak start any kind of diet plan, saya pegang 3 perkara:

Determination
My determination: My BMA and my hubby's BMA..teehee...

Discipline
Bab disiplin ni paling sukar. Tapi ada satu simple cerita. Being a full time housewife for almost 7 years, saya tak pernah ambil kisah tentang kesihatan kaki. Walaupun beli selipar untuk dipakai dalam rumah, selalu jer terlupa pakai. Sampai satu tahap, kaki pecah2, kategori teruk! Setiap malam nak tidur pula, selalu jer rasa sakit menyucuk2 kat tapak kaki, maybe because of my weight!

Sebelum tu ada apply Glysolid yang diberi oleh MIL semasa beliau menunaikan umrah. Glysolid ni untuk merawat bahagian2 kasar pada badan. I used it to apply kat kaki yang pecah bila my hubby's auntie said memang elok untuk kaki yang pecah2. Masa tu apply on and off , kerap off la, bila teringat baru apply. Pastu “Ah! Tak berkesan pun!”. I stopped. Lamaaaaa lepas tu, tiba2 tengok kaki yang pecah dah jadi makin teruk. Apply balik Glysolid tu everynight for a month, baru nampak perubahan. Selipar dalam rumah memang start pakai setiap masa. Alhamdulillah, sekarang cuma nampak jalur2 saja. Even kaki yang sakit menyucuk tu pun dah hilang. Till now I still apply it sebab nak habiskan the stuff, dah lama sebenarnya Glysolid tu dok melepak kat dalam rumah ni...

Sebenarnya nak citer kalau kita disiplin, Insyaallah it works. Asalkan kita tak mengharap result yang cepat dan jangan cepat putus asa...

Ketabahan
Memang kena tabahla!

How do I change my lifestyle
Dua perkara sahaja yang saya buat to change my lifestyle:
1. Bertukar kepada cara pemakanan yang sihat (bukan berlapar!!)
2. Bersenam

My Simple Tips
My first simple tip is jangan beli mesin penimbang or ada mesin penimbang di rumah. Sebabnya kalau ada penimbang kat rumah, sudah makan nasik, timbang. Keluar dari tandas, timbang... Bila tengok tak turun kita akan mudah rasa putus asa. I don't have any scale at home. Once a month saja timbang di shopping complex sambil2 membeli belah barang2 keperluan.

Second tip yang baru dibaca, yang penting adalah ukurlilit pinggang, berat badan tak penting sangat. So, bila nak start any diet plan, ukur dulu pinggang.

My first diet plan
Dalam dok tercari2 diet mana nak follow, tertengoklak Oprah Winfrey show dengan tetamu jemputan Dr. Oz (Dr Mehmet Oz, parents beliau berasal dari Turki dan muslim! Tak sure about Dr. Oz punya religious, hopefully he's a muslim). Beliau bercerita berkaitan diet kalsium. Saya memang terpegun mendengar cerita kalsium ni...

Diet Kalsium
Menurut Dr. Oz, keramaian kita2 ni including me, tidak ambik kisah sangat tentang keperluan kalsium di dalam badan kita. Kalsium teramat2 penting terutama sekali wanita!

Kata beliau lagi, setiap wanita memerlukan 1200mg kalsium sehari (mesti ambil paling minimum 1000mg sehari). Bagi wanita mengandung keperluan kalsium lebih tinggi, kalau tak silap around 1600mg. Memang sukar untuk mencapainya kecuali kena ambik supplement. Kalau ambik supplement kalsium mesti diambil bersama dengan magnesium untuk mengelakkan sembelit. Untuk membantu penyerapan kalsium pulak, vitamin D diperlukan. Vitamin D ni senang jer, semua orang tahu ni, panas matahari pagi kan elok untuk mendapatkan vitamin D. Apa lagi gunalah waktu itu untuk berjemur selama 15 minit or kalau nak reduce weight lakukan senaman di waktu pagi selama 30 minit.

Part ni yang saya amazed! Menurut Dr. Oz dari kajian yang telah beliau lakukan, kalsium apabila bergabung dengan lemak akan membentuk sesuatu ala2 macam sabun gitu dan akan dikeluarkan mengikut saluran bahan2 kumuhan pejal. Paham2la ikut mana ye..

Menurut Dr Oz lagi, kalau sehari kita mencapai jumlah minimum kalsium yang diperlukan, bermakna 1g lemak berjaya dikurangkan. Memanglah sikit 1g tu, tapi yang lebih penting kita sihat... Baca di sini.

Menurut Dr Oz, kalsium adalah tinggi dalam produk2 tenusu. Sedangkan produk2 tenusu kebanyakkannya berlemak. Menurut beliau, buah tin dan kalau tak silap buah plum mempunyai kalsium yang tinggi. Tak sure pulak buah-buahan kat Malaysia yang mana mempunyai kalsium yang tinggi. Lagipun kajian dibuat di US, buah2an dari sanalah yang boleh saya citer kat sini.

Saya tidak mengambil supplement. Awal2 masa tahu pasal kalsium boleh mengurangkan berat badan, saya minum Dutch Lady Low Fat Milk. 250ml ataupun satu gelas mengandungi 253mg kalsium. Dok congak2 dalam sehari kena minum lebih kurang dalam 4 gelas lebih sehari. Aduhai...Macamana yek? Muak jugak...

Masa ni baru saya tahu kepentingan nutrition information (maklumat nutrisi) pada produk2 makanan yang kita beli. Selama ni tak pernah 'jenguk' pun fakta nutrisi tu....heheh. Tiap kali makan atau minum mesti tengok fakta nutrisi berkaitan jumlah kalsium.

Pastu terbaca pulak, yogurt boleh mengempiskan perut. Apa lagi saya pun belilah Yogurt Low Fat jenama Nestle yang juga punya kalsium yang tinggi iaitu 162mg. Congak2 kalau breakfast dengan segelas susu + yogurt baru 415mg. Hmmm...nak lagi 785mg kalsium. Tiap kali makan jer mesti belek nutrisi info berkaitan dengan kalsium. Masa tu kira minum susu jelah untuk memenuhi keperluan kalsium dalam badan sambil imagine, I will reduce around 1g a day...oklah tu. Yang paling penting, my body cukup kalsium setiap hari.

Pastu dalam dok tercari macamana nak mencukupkan kalsium tanpa perlu minum susu bergelas2 dan jugak tak nak ambik supplement, terjumpalak Cereal Fitnesse keluaran Nestle . If possible cari yang bercampur buah2an, baru selera sikit...kat rumah ni pulak terbeli yang plain, tawar hebiaq! Telan jelah. Menurut fakta nutrisinya, 30g + 125ml full cream milk dah contribute 330mg kalsium. Oklah, at least breakfast dah 330mg, sambil tunggu nak lunch, ngap yogurt, 162m, lepas lunch minum 250ml susu 253mg...So, need another 455g more calcium. Oklah tu...at least half day dah berjaya melebihi separuh daripada keperluan calcium. Pastu minum 2 gelas susu lagi cukuplah keperluan kalsium dalam sehari. Penat jugaklah nak menelan air susu tu.

Dalam dok mencari2 formula untuk mengurangkan pengambilan susu tapi tetap memenuhi keperluan kalsium dalam sehari, tertengoklak Anlene kat Carrefour buat promosi produk baru. Anlene Concentrated Calcium dalam kotak kecik2. Satu kotak kecik mengandungi lebih kurang 600mg kalsium...Wah! Bagus ni...of course belilah. Quite expensive gakla, 4 kotak RM 5 something, tapi mengenangkan nak mencukupkan kalsium dengan cepat, belilah...My hubby pun suka jugak, mempunyai rasa yang agak menarik. Berebutla ngan my hubby hari2...Lelaki only needs 800mg kalsium a day, so sekali sruuuup Anlene kotak kecik and telan yogurt dah almost memenuhi keperluan kalsium dalam sehari!

Kita juga tahu, Rasulullah saw mengamalkan minum susu kerana susu dapat menetapkan suhu badan, penghangat tika musim sejuk dan menurunkan suhu badan tika musim panas!

Itu citer diet kalsium. Cubalah penuhi keperluan kalsium di dalam badan kita setiap hari.

From XXXL to XL: Part IV

"Confuse.."

I didn't buy Herba Life (HL) starter pack as Aida told me, “K.ida..kalau silap cara, boleh bertambah berat badan...” At 63kgs, I started to imagine myself ballooning from a pear shape to a watermelon shape. Oh! No...I'm desperately need to reduce my weight, not to gain some more tonnes!

So, Tini suggested to try HL Tea Mix Lemon and Hibiscus. Thank you for being honest with the product! Memang tabik spring kat you all ni...

Seriously, I llllloveeee the tea. Tini advised me to take only half a teaspoon of tea mix a day and mix it with whatever drinks that I like. I drink the tea every morning, mix it either with Lipton 3 in1 milk tea or honey. After two weeks consuming the tea, I started to feel the difference. I started to lose my appetite. I didn't feel like craving anymore. Kalau tak, just after dinner, I will start searching inside our small pantry, full with junk foods and munched non-stop till bedtime. Or even worst, I can 'ngap' the leftover rice in the rice-cooker which make my hubby raised his eyebrows, didn't seem to make me feel guilty. Teehee.....tak baik membazir tau!

Knowing that I'm on a diet plan, my caring hubby help me with, “Biar saya letak nasi ko B.” Memang my hubby letak 'seto'et sungguh', this time I raised my eyebrows. He replied with a wink and a naughty smile....

At that same time, I'm not so sure which diet plan should I follow. There's so many diet plans in the internet. I'm so confused. The truth is, I trust none of it. Don't know why. Before, we were introduced with skipping breakfast or lunch or dinner, which I don't like the idea of skipping any meals. I'm a food lover. Nowadays, it is proved that skipping any meals is not the right way of dieting. In fact, it will make you hunger and eat more after that.

I had my own thoughts too. I remember once I read somewhere that sauna helps to reduce weight. Alahhh...macam bertungku masa pantang, sebenarnya untuk membantu menghancurkan lelemak didalam badan. Sekali tu, pernahla tangki air kami yang terletak di dalam atap, bebolanyer rosak. So, my engineer hubby climbed into the roof dan memulakan operasi membetulkan kembali bebola tersebut. It took him around 30 minutes to fix it. Bila my hubby turun jer, he said, “Fuh! Mace sauna! Ni kalu nok sauna tok payoh gi spa, ghukah naik atah bumbung jah”. Memang I can see all his peluh jantan keluar, it's like he's having a shower up there!

Yea..yea...I had a thought of disappearing myself into the roofs and let all my lovely sons cry down there as their mom seriously need to reduce her weight!

In fact, tiap pagi bila ironing baju hubby and anak2, i have this imagination of ironing my tummy so that lemak2 tepu kat perut ni cepat2 cair..

My sister, Dr Ct suggested me to buy a modern bengkung when I was complaining about my fat belly. “Mu gi la beli bekung hok terkini. Ado 'hook', mu tok payoh mitok tolong sapo2 pakai...” when I complaint to her that it's hard for me to wear bengkung without the help of my busy hubby. I took my sister's advice. Pot pet pot pet to my hubby that I need a modern bengkung. We went to Alamanda, found the modern bengkung. Try to find a bigger size, ok let's try XXL...I thought mesti padan punyala.

Get into the fitting room, half way button, stucked! Shocked, went out and placed back the bengkung to it's original place. My sporting hubby waited quite far away, saw me putting back the bengkung and asked, “Bakpo?! So'oh ko?”. He smiled! Malu-malu kucing I kat my hubby. Actually, terkejut sebab saiz XXL pun x leh masuk. Masa tu x beli lagi skirt size XXXL tu...teehee...

Once, I read in Pancaindera about one malay singer...forgot her name. She used to be quite plump, but then I saw her beautifully in shape. She explained that she's been following Paula Abdul's aerobic CD to reduce her weight. I suggested to my hubby to getPaula Abdul's CD and told him the successful story of that singer. Almost makes my hubby chuckles but control it back as he saw how serious his wife was.

In fact, when we were at Alamanda, I stopped by at Speedy to search for Paula Abdul's CD, found it and look at the price. Inside the car, I told my hubby that the CD will only cost him RM20. Oh! Didn't I tell you that my hubby want to send me to Slim World so that I look gorgeous like Ziana Zain? Well, instead my lovely hubby bought me a pair of pink sport shoes which costs him higher than that CD!

Since Paula Abdul's CD didn't seem to convince my hubby. I had to find another diet plan. Then, I came across in the internet about jotting down our meal intake daily or keep a food journal which will help reducing weight twice as much as non-diary keepers. [I paste the article in my blog].

Well, I guess just start small first. I bought a small book and start jotting down the food that I take daily. Taking care of four energetic sons, sometimes I missed jotting it down. Oh! Help...I'm so desperate to lose weight but don't know the right way...

Well, one day, as usual, every morning, I'll spend some times with my two sons, Syafiq and Iman before I start my 'routine job'. While playing with my sons, I watched Oprah Winfrey show and Dr. Oz was invited as a guest speaker. He talked about his new show, 'The truth about Food', aired under Home and Health Discovery which captured my interest. I'm amazed with his new findings...

From XXXL to XL: Part III

"Rescue Rangers from Aida and Tini"

Tak tahula Aida mimpi apa. But one day, she sms-ed me if I'm interested to join her group diet. My reply was “Nak! Nak! Nak!”. Her reply was “hehehe...”

Aida cam tau jer sepupu dia nih tengah desperate nak turunkan berat badan. So, datanglah Aida and Tini to my house. Tini bawa bersama her ever sophisticated scale. Boleh calculate macam2 dengan tiga parameter berat, usia dan tinggi.

Tininyer scale ni memang canggih. Scale tu boleh calculate not only your weight tapi Body Fat Range, % Water Body Range, Muscle Mass, Physics Ratings, BMR, Basal Metabolic Age, Bone Mass and Visceral Fat. My result is as follow:

Date: 13 July 2008
Weight: 63kg
Body Fat Range : 37.9
%Body Water Range : 45.5
Muscle Mass : 36.7
Physique Ratings : 2
BMR : 1204
Basal Metabolic Age : 52
Bone Mass : 2.3
Visceral Fat : 7

Tini explained to me each part, but I'm not going to explain every part in this blog. Kalau nak faham kena visit Tini's diarylah. Memang excited masa Tini explain itu dan ini sehinggalah part Basal Metabolic Age (BMA). Dengan terujanyer bertanya, “Ni apa? Ni apa?”. Tini dengan penuh kesopanan dan kesusilaan explained bahawasanya itu adalah usia mesin kat dalam badan kita. Erk...52?!

Truthfully, Tini, K.Ida memang irritating betul masa tu. Entah apa2 scale Tini nih. Masa tu rasa tak adil betul scale Tini tuh, ada ke...kita pagi petang siang malam dok berperang dgn anak2, it turns out my machine is working at the age of 52?! Wah! Dah dekat nak pencen tu...

Masa tu my hubby tak de kat rumah, ambil anak2 dari kelas tae kwan do. Bila my hubby arrived, I pushed him to step on Tini's scale. “Tryla B, scale ni canggih sangat.” At the same time, I was hoping ...errk.. praying my hubby's BMA is “Let it be 60... Let it be 60...” Well, guess what?! It turns out his BMA is 38 and he is just 36!! Makkkkk....memang tak fair! Masa tu rasa betul2 tak fair....

Instead of accepting the fact and start my diet plan, I'm in state of denial again! I make it as an escapism from doing my work and ask my hubby to do it “Sayo tuo doh, B ke mudo lagi...”. A few days jugakla that BMA dok berlegar2 dalam kotak fikiran.

Actually masa tu, dah dua minggu tertangguh mencuci tandas in our master bedroom. While waiting for anak2 teruna siap mandi, suddenly I got an idea. My hubby memang teramatlah kurang gemar mencuci tandas, tapi dia memang suka sangat2 cuci kipas. This time, I thought, “B, memandangkan B mudo lagi, B la kena cuci jambei. Saya tuo doh. Tok ke ore tuo keno gonyoh jambei?” My hubby gelak and reply, “Eh! Awakla keno gonyoh jambei, baru mesin awak mudo semula...” sambil menunjukkan gaya menonyoh tandas!

Sementelah anakanda teruna semuanya siap mandi. Seperti biasa, mamandalah yang meneruskan usaha scrubbing the toilet. I start doing my 'job', scrubbing while thinking about my BMA. Then I thought, “Ok... that's it, I want to improve my machine. I want my machine to be younger than my hubby's machine”...and I start scrubbing the toilet faster and faster....

Oh! By the way Tini, K.ida dah figure it out about my BMA tu, my height actually is not 154 (as stated in my record). Masa Tini datang tu, main kasi jer the height, my actual height is 162...I guess my BMA is much younger, and now hopefully much2 younger..heheh..

From XXXL to XL: Part II

"State of Denial"

Tak tahula kenapa dalam pada dok overweight tu, tak ngakulak diri ni gemuk. Tapi, rasanya tahu kot nape, bila orang disisi lagi disayangi pun tak perasan jugak...

Peristiwa I:
Ingat lagi masa baru jer habis pantang anak bongsu, Iman. Cakap kat hubby semua seluar dah jadi kecik. Instead of cakap tak muat dan badan dah mengembang tapi sebab in a state of denial, cakap seluar tu kecik..hehe... So, one day, my romantic hubby bawa balik 2 pasang track bottom bersaiz XL, bila tgk seluar rasa cam padan sangat2. Rupa2nya mengambil masa yang agak lama nak pakai sebab stuck kat peha. Mak oih! Takkan gemuk sangat aku nih! Tak percaya lagi tuh.. Nasib baik seluar tu shrinkable, bolehla pakai jugak, tapi tak leh pakai untuk jemur kain kat luarla, sebab macam 'baghut nako'.

Seriously still tak rasa gemuk sebab alah saiz kan tak standard sangat. Kejap saiz XL kecik, kejap saiz XL besar. Ni mesti saiz XL yang kecik..heheh! Menyalahkan saiz pulak!

Peristiwa II:
Peristiwa ni memang kerap sangat terjadi sebab tak sedar diri....Tiap kali pergi pasaraya dan nampak baju cantik2 kat patung, memang gatal miang nak try. Hubby pun satu punyala dia excited numpang suruh try, samada ada dia tak perasan isteri dia dah bertambah2 isi atau dia ingat body bini dia cam patung tuh...heheh...

Tiap kali try baju kat patung tuh, memang lepas tu terus tak jadi beli. Bila letak kat badan, baju yang cantik pun jadi tak cantik. Ingat lagi expression tanpa kata my hubby bila tengok isterinya pakai baju yang sama dengan patung tuh. Lagi frust tuan empunya badanla, maklumla perasan kecik!

Event ni kerap sangatla terjadi disebabkan both hubby and me dok perasan yang my body ni kecik lagi kiut miut. Sehinggalah, pada satu hari both my hubby and me lagi sekali ter'excited' tengok baju kat patung dan bersungguh2 my hubby suruh try dan bersungguh2 pulak si isterinya try. Bila pakai jer dalam fitting room tu, memang dah segan nak tunjuk kat hubby. Tapi, takpelah, nak tunjuk kat hubby memang tak sut dengan badan isterinya. So, keluarlah si isteri dengan muka sekupang, nampak sangat muka hubby terkejut biawak. So, before hubby mengeluarkan kata2 yang akan mengguris jiwa, cepat2 cakap kat dia, “Cam orang ngandungkan?”. Hubby mengangguk saja tanpa kata-kata.

Kami berdua keluar dengan langkah yang lemah lagi longlai. Selepas peristiwa itu, tiada lagi hubby bersungguh2 menyuruh isterinya try baju2 kat patung, sekadar cakap cantikkkkkk baju kat patung tuh. Bertuah kau patung! But, si isteri masih lagi rasa tak masuk kategori 'heavyweight'..

Peristiwa III:
Memang kerap sangat sadara mara komen that I eat a lot. No lah! Mana ada?! Tapi bila letak nasi sama banyak dengan nasi hubby, habiskan nasi anak2 dan nasi kat dalam periuk tanpa rasa “se'eh”.

Bila start rasa I'm Really Fat!

Seriously, I am in a state of denial for so long. Bila start perasan gemuk?

Peristiwa I:
Memang sukar nak membeli belah with four boys age ranges from 6 yrs old to 10 months old. Kena beli cepat2. Since, masa tu desperately need skirt labuh (pakaian lain semua dah kecik2..), memang kira ambik jer skirt yg rasa “Ha! Yang ni rasanya muat.”. Masuk fitting room, try, muat and campak dalam trolley tanpa tengok the size. Of course my hubby tukang bayarla, sambil si isteri memerhatikan anak2. Waktu ni mata kena cekap, kalau tak sah anak hilang dari pandangan mata.

Bila dah siap pembayaran, my hubby came close to me and said, “B, mesti cashier tu ingat isteri saya gemuk.”, My reply was, “Bakponyo?”. Well, he said, “Ho, doh isteri saya pakai saiz XXXL”. My reply, “Biar betul.”. Bila belek saiz skirt tu, mmg betul saiz XXXL. I was like wow! Am I that big?!

Bila balik rumah, pakai... seriously, itulah satu-satunya pakaian yang rasa teramatlah selesanya!

Peristiwa II:
Well one day, masa tengah syok2 blogging, one of my sons panggil “Mama, ....(request something, dah tak ingat apa)”. Sambil duduk, I turned around, suddenly perasan lipatan di pinggang bila kita pusingkan badan, memang rasa begitu tebal lemaknya. Masa tu masih tak percaya lagi, try pusingkan badan a few times, then realize... I'm really fat!! I said to myself that I have to do something....

















Gambar masa anak 3 orang, dah berdagu dua. Can u imagine bila dapat anak ke-4? Anak ke-3 and ke-4 only 1yr and 4 months apart, tak sempat kurus, dah mengembang balik!