Search Results for ‘weight loss diary’

Weight Loss Diary: Embarking on the GLOW BFF journey


Written by Cheryl Tay on . Posted in Cheryl Tay Blog | Blog Post of Cheryl Tay

Some of you might be aware that I’ve been fighting the battle of the bulge my whole life. It is a never-ending battle and I have to say it gets pretty exhausting at times. Previously, I took the courage to write about how I’ve been struggling with my weight from a young age. If you haven’t read about it, you can read it here.

When I wrote that post, I was happily tipping the scales at 53kg. However, since then to now (about 1.5 years), I’ve put on a horrifying 7kg. I’m not afraid to  tell people my weight. I think there’s nothing to be ashamed about and it shows on the body anyway. I’ve been receiving all kinds of comments over the past year about how I’ve gotten fat, I’ve gone out of shape, I put on a lot of weight etc. etc.

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I have to admit that it hurts, especially when I can no longer fit into my pretty dresses. Nowadays I keep sticking to my oversized manly t-shirts and berms. My self-esteem has also taken a beating. So how did I put on so much weight?

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Weight Loss Diary: Eating Right and Counting Calories


Written by Cheryl Tay on . Posted in Cheryl Tay Blog | Blog Post of Cheryl Tay

I’m not going to go into a lengthy lecture on the types of foods we should be eating and the alarming amount of calories we are pumping into our bodies. Lots of information can be found on the internet so I’ll leave you to do further research.

 

I have some of the worst eating habits – irregular meals, snacking, no proper food, lack of nutrition. 

 

First, I don’t eat at the right times. Our body is made to function in a certain way and not eating at the right times throws the body out of its balance. Like how the different grades of fuel affects a car’s performance, the things we feed ourselves have a huge direct impact on our bodies. Breakfast, lunch, dinner with little bites in between if you are hungry. Eating small meals with a higher frequency is a strategy you might want to use if you want to lose some weight.

 

Next, I don’t eat proper food like rice, fish, chicken, vegetables but instead have LAYS potato chips for breakfast, Marks & Spencer chocolate chip cookies for lunch, Twisties for dinner, pineapple tarts for supper. Throw in a few cans of soft drinks and that is my daily diet. 

 

And I wonder why I’m putting on weight.

 

It is not just about getting fat and looking bad, but it’s the health that concerns me. Can you imagine how much nutrients my body is lacking? That is why I decided to WAKE UP and start eating right. I was just told that a friend’s cousin had to remove one of his kidneys as it was rotten. Why? Because he drank 3 cans of coca-cola everyday. He’s only 37 years old btw. Worse, the spoilt kidney that was removed was found cancerous.

 

It’s not about wanting to live longer, but wanting to live a good life as long as you live. 

 

I have decided not to abuse my body anymore and to treat it right by fuelling it the right way. Would you fill your Ferrari up with Shell 92 for example? Have the mindset of wanting to be healthy first and the weight loss/shaping up will come naturally.

 

Yes, you live to eat and not eat to live. You can enjoy your food too but not at the risk of your health/life!

 

I hate counting calories but you’ll be surprised at how high some of the “innocent-looking” foods you consume are in calories. For example, one medium packet of onion rings at Burger King is 400 calories. That’s equivalent to running on the treadmill at moderate speed for an HOUR. All that hard work – POOF! in just a tiny packet. Worst, at least 75% of it are calories from fat.

 

To shape up you have to consume less calories than you burn – that’s right. Incorporating exercise into your lifestyle is highly recommended but if you have thousands of reasons (more like excuses) not to exercise, then you might want to pay attention to what you are putting into your mouth.

 

I happily reach out for a packet of cocktail nuts, only to realise that few handfuls are 500 calories!!! 

 

Please don’t get obsessed and start checking every single nutrition label that crosses your hands, but just be that bit more aware of what you’re throwing down your throat mindlessly. 

 

The weight management programme that I’m on now consists of two protein shakes and one regular meal. So I’ll have the shake for breakfast and dinner, and have noodles or rice for lunch. You can interchange and have the shake for lunch should you happen to have a dinner appointment. But remember that it’s better to eat less carbs as the day goes on – Eat breakfast like a king, lunch like a prince (is it prince?) and dinner like a pauper. I’m only into the first week of this programme so my body is still making a lot of adjustments.

 

I will keep sharing my journey here, so keep supporting me and I will keep sharing tips and helping YOU to get back on the right track!

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Weight Loss Diary – Importance of Exercise

Weight Loss Diary – What’s Your Excuse?

Weight Loss Diary: Importance of Exercise


Written by Cheryl Tay on . Posted in Cheryl Tay Blog | Blog Post of Cheryl Tay

lens15431591_1289818799exercise_posterExercise – this is a word that most people dread, me included. Or at least, I used to.

Sometimes the thought of getting out there for a jog or making a trip down to the gym or yoga studio is a very disgusting thought. But exercise is actually very important! I’m sure we all know that, it’s just that we keep making excuses for ourselves not to do it.

If you force yourself to exercise with the intention of wanting to lose weight, it might frustrate you so change that mindset and instead tell yourself that exercising is gonna improve your health and let you lead a better, possibly longer, life.

Yes, all that pressure from work and home leaves one exhausted with barely any time to sleep, let alone exercise. One day, the digits on the scale shocked the horror out of me and my clothes couldn’t fit me (or should it be I couldn’t fit into my clothes? ok whatever). Then I realised I should just focus on getting my body fitter and healthier.. the looking good part will naturally come on its own!

With that renewed mentality, I found the motivation in me to start exercising regularly and I was even hitting the gym at the hotel on overseas trips. Truth be told – in all my life, I NEVER used to visit hotel gyms. I’ve walked past and sniggered and scoffed at others, but I was actually the foolish one. It’s not that difficult to squeeze just an hour on the treadmill.

What are some of the benefits of exercising?

1. Exercise helps to maintain your weight.

This is probably the most attractive reason to exercise, but like I said, if you keep thinking “I must go and exercise to lose weight” then you will give yourself unnecessary pressure. Rather, tell yourself “I’m going to get healthy and exercise” and the weight loss will naturally follow. Any physical activity burns calories so exercise can be in the form of walking instead of driving to the nearby convenience store or a full workout in the gym.

2. Exercise prevents health conditions and diseases.

Heart diseases, high blood pressure, stroke, high cholesterol are just some examples of health problems that you don’t want to encounter. Exercising will help to combat these!

3. Exercise boosts mood.

Trust me, you feel good after a workout. All that perspiration pouring out of every single pore of your body gives you this huge sense of satisfaction and that sense of accomplishment carries you through the day on a lighter, happier note.

4. Exercise gives energy.

Exercise improves fitness levels and makes your muscles stronger too. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

5. Exercise gives better sleep.

After a good workout, your body needs rest and regular exercise will help you to fall asleep faster and also sleep deeper. However, be careful not to exercise too close to your bedtime or you might have too much energy.

You can make exercise fun by engaging friends to join you or setting yourself personal goals, like running 3km without stopping then slowly increasing it to 6km, 10km and more. Please don’t set yourself unrealistic goals, but also don’t give yourself terribly easy goals.

You know how strong your mind is, but really your mind is a lot stronger than you think it is. Sometimes my willpower amazes me!

More energy, looking better, sleeping better, being healthy – what excuses are there not to exercise?

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Weight Loss Diary: What’s Your Excuse?


Written by Cheryl Tay on . Posted in Cheryl Tay Blog | Blog Post of Cheryl Tay

exercisequotes-dd798d5d1f0c7e317c3663bc27a2789e_m“I’ll start my diet tomorrow.”

That’s probably one of the most common weight loss excuses, along with:

“I’m too busy.”

“I have no time.”

“I love food too much.”

“My job doesn’t allow me to diet.”

“Dieting is torture.”

“I’m naturally fat.”

“Life is too short.”

toon1231I have been on a lifelong weight battle process and sometimes I really feel like just giving up! I travel quite frequently and as a result I consume so much processed foods and snacks that I’m afraid I am lacking in some key vitamins and minerals.

Anyway it’s important to have a healthy body and not just be skinny, so I’ve decided to get my act together and have a proper lifestyle – eat right, sleep right, get fit.

It’s not so much about dieting, but rather, about getting a balanced diet and making sure you’re fueling your body right. I’m not talking about starvation or depravation, but moderation.

I’ll be sharing my journey with you so hopefully you can start healthy living too! (If you’re not already doing so!) For a start, here are some funny comics related to weight loss:

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