Feel Good! Get Back In Shape!

By Crivenica

Summer is just around the corner, people! Soon, it’ll be time to break out the summer dresses, tank tops, shorts and bikinis for us girls. And now it is the time to get serious if we want to lose any extra pounds that we might have gained to survive the winter cold.

How many of you had made a new year resolution to get in shape? I think any of us have tried making that commitment once or more times and kept breaking it. I was no different. Ever since I was in my 20s, my weight fluctuated and after I got married, it got worse. And to my annoyance, my mother kept pointing out to me that I had gotten heavy. And I kept telling myself, “I’m not fat. I’m big boned!” and that “my husband loves me the way I am - chubby or not.”

Yes, I was very good at deceiving myself, until about a year ago. I was getting frustrated that even my newer clothes didn’t fit me anymore. Shopping had become a dread because the store attendants would go straight to find me an extra large size or simply told me that “8” was their largest size. I was at my heaviest: 84 kg (185 pounds) at 175 cm (5’ 7.5”) tall, with a BMI (Body Mass Index) of 28. I was overweight bordering at obesity (people are considered obese if their BMI is at 30 or higher). At that moment, I told myself enough is enough. I made up my mind to get healthy which meant I had to change my lifestyle.

I’ve tried severe dieting, but the only result I got was hunger, which led to bingeing. And there are many products out there that promise to burn fat fast, but we know that those products are not safe. At this stage in my life, I know that there isn’t any shortcut to get healthy and back in shape. The only right way to do it is through exercising and eating a healthy balanced diet daily. So, I bit the bullet and did exactly that. Due to discipline and being resolute, I lost 16 kg (35 pounds) within six months. I am proud to say that I now have a 22 BMI, which is right in the middle of the normal BMI range, and have been maintaining my weight at 68 kg (150 pounds) and my new healthier lifestyle ever since. And I manage to do that with splurging on my favorite food once in a while.

L-R: Me in Aug 2009 - Oct 2010 - Mar 2011 (in a size 6 dress!!) ^_^

Many people have asked me how I managed to accomplish my weight loss goal. And when I told them that I did it through a rigorous exercise program and strict healthy diet, they all groaned. It’s understandable. I’ve done my share of groaning, too. But let me tell you, the key to a healthy weight loss is perseverance and when you reach your goal, you will feel so much better and happier.

Now, if you made a decision this year to get in shape or simply need to lose a few pounds before summer, I’ve listed down some tips that worked wonders for me. I hope they will do the same for you.

Get Inspired!
When I first decided to start this weight loss journey, I really didn’t have much confident on my ability to reach my goal. But it all changed after I watched The Biggest Loser. Watching the contestants in the weight loss competition struggle in the beginning, but then succeed in losing  up to and over 100 pounds in the end was more than inspiring. It gave me the boost I needed. If they could lose that many pounds, I could lose a mere 30 pounds or so.

My other inspiration is my sister-in-law, Michelle, who has been committed to living a healthy lifestyle for years. I’ve never known anybody who is more disciplined about her work out and eating regime than she is. And now in her early 40s, she is in the best shape of her life and I can safely say that she is in better shape than most people in their 30s or  20s! Now, if I can maintain my healthy lifestyle, I’ll be happy if I can look as good as she is when I turn 40.

Do Your Research

I didn’t know the first thing about losing weight in a healthy way when I first started. For my exercise program, I worked with a trainer in my first month. I learned basic training from him, but since a trainer does get pricy, I then continued researching for the best exercises through the internet and books. And I was lucky to be able to meet up with a nutritionist once and learned about planning my meals. But if you don’t have access to a good nutritionist, there are plenty of books on the subject that you can get.

I personally like The Biggest Loser Simple Swaps that provides me with lots of eating tips and good healthy recipes. Another good book is Food Rules by Michael Pollan that gives easy to remember rules for choosing what to eat. This book was a gift from my friends, Jeff and Betsy, whose commitment to feeding their family healthy diverse unprocessed homemade meals is a great example for any parents.

Set A Realistic Goal, Exercise & Eating Plan And Stick With It!
In the beginning, my goal is to reach 70 kg (154 pounds) and I’d like to do it by losing 1 kg a week. If you’ve seen The Biggest Loser, you know that 1 kg or 2.2 pounds a week is not a too ambitious goal, but you won’t be able to do it if you don’t have a plan that you stick with. Though there were tough times, I managed to do just that by doing a cardiovascular exercise for 30-40 minutes followed by another 30 minutes of weight and strength training for six days a week. This exercise program was supported by a low-carb diet heavy on lean protein, vegetable and fruits. I also had to train myself to eat three small-portion meals with two small snacks of fruits and almonds a day, rather than eating three big meals and unhealthy snacking throughout the day. The first three weeks were the hardest, but once I passed the first 21 days, my body had adjusted to this new routine and it worked out well.

Have A Support System

Shilla - L: Nov '09 R: Mar '11

We didn’t plan this, but when I started doing the program, my best friend, Shilla,  also started a weight loss program by just eating right and exercising. Though we live so far apart, we discussed our progress daily, shared tips, encouraged each other and cheered together when we accomplished our goals. Until today, we continue to support each other in staying healthy, keeping up with our exercise routine, and eating well because with all the temptations out there, we need all the support we can get. Until today, Shilla has lost around 23 kilograms (50.7 pounds) and looks great!

Other Little Tips

• An interval training exercise works wonder in burning calories. If you have been exercising regularly on, for example, the treadmill in the same pace for 30 minutes, try picking up the pace with this exercise. Warm up for five minutes, then do a sprint for one minute followed by a 90-second break of regular pace. Continue doing this 1-minute sprint and break for six times. Finish with a 5-minute cool down.

• If you don’t like the gym, you can do all your exercises at home. I made a little gym out of my office at home by investing in an elliptical machine, an exercise ball, elastic band, free weights, and a yoga mat. With these items, I can do numerous exercises that train all parts of the body. And sure, not everybody wants or can invest in an exercise machine, so better yet, go for a run or speed walk around the neighborhood for your cardio. It’s free!

• Do try exercising first thing in the morning because you'll be burning those excess fat in your body. I know it's hard to force ourselves out of the bed to exercise, but think it this way: once you're done, you know that you have accomplished something even if you don't accomplish anything else that day.

• For the ladies (especially Indonesian ladies), don’t skip on the weight and strength training. Many Indonesian ladies I talked to are worried that they’d get bulky if they did any weight training and that notion is so incorrect. These exercises are important for our bones’ health and they help tone our bodies.

• Eat fruits instead of drinking fruit juice for the fiber! However, since fruits are full of sugar, you’ll need to balance the sugar with an intake of protein so it doesn’t turn into excess fat in your body. So eat a bowl of fruits with a cup of low fat yogurt for breakfast and when eating a piece of fruit for a snack, have a handful of almonds with it.

• Eating healthy does not mean not eating delicious food. Now, I am simply smarter in choosing what I put into my body, though I still enjoy going to nice restaurants or have a donut or two. But because I exercise quite rigorously, now my body allows me to eat anything in moderation and that is a great feeling!

There are tons of information about weight loss out there, you just have to select them intelligently and choose what works for you and keep at it. Envision yourself looking and feeling great this summer!

If you have other good tips to share, please feel free to do so here. We always love to learn something new.