On Losing Weight and Gaining So Much More

On Losing Weight and Gaining So Much More

Jasmine B. Suiza, RND. May 9, 2017.

“Uy, may bola.”

“Magkano isang kilong pata?”

“Oink!”

Growing up, I endured hearing these taunts, insults and offensive words. Whenever I passed by the street, I bowed down in shame – signaling retreat. There were days that I didn’t feel anything at all, but there were days that I cried in humiliation. I thought I deserved it. I thought I just had to accept the fact that I was really fat.

Until one day, my Road to Damascus moment unfolded.

My boss placed a weighing scale at the entrance of our office – as if he’s telling his employees that we are all gaining weight. Thanks to the many scrumptious breakfast and sweet desserts! At first, I was afraid to step on the scale. I was not prepared to know my weight – but I know I had to.

162 pounds. 74 kilograms. BMI of 29.8 – just 0.2 notches to obesity.

The heaviest weight I have ever been.

The truth slapped me in the face – and it hit me hard.

How can I preach proper diet to my patients if I myself can’t practice good nutrition?

Realizing this fact, I committed myself to Jasmine Version 2.0.

Beginning my weight loss journey was never easy – it was a rough road. It entailed so much time, dedication and discipline.

What’s the point of this story-telling? I want to share the struggles, the answers, the tips, and all the experiences that I had during my road to fitness. If you're ready to take on the challenge, below are the 7 Ways to a better version of you:

1.          Choose quality.

The weight loss equation is said to be 30% sweat and 70% nutrition. This highlights the importance of eating right in achieving your healthy weight. In my case, I find it hard to resist the delicious home-cooked meals that my mother prepares. Who can say no to the best adobong pusit and cheesy spicy beef caldereta?

But since I decided to limit my food intake to 1,200 calories daily, I chose quality over quantity. How?

a.    Choose healthier cooking methods like boiling, steaming, grilling and broiling. These cooking methods use little to no fat or oil. One teaspoon of fat / oil is equivalent to 45 calories. Now, imagine the fat content of deep-fried foods? You do the math.

b.   Make sure you get at least one half cup of vegetables per meal. Vegetables provide us with essential vitamins, minerals and dietary fiber. Not to mention most vegetables contain only 16 calories per serving!

c.   Select lean meats like chicken breast, fish and meat without visible fats. Lean meats have relatively low fat content and therefore provide lower calories.

d.  Eat fresh fruits for dessert or snacks. Like vegetables, fresh fruits contain vitamins, minerals, dietary fiber and carbohydrates. Instead of munching on pastries or chocolates, fill up with fruits like apple, banana or citrus. One serving of fruit usually gives 10 grams of carbohydrates, so make sure to consume just the right amount depending on your calorie requirements.

e.    Select good sources of fat. Healthy fats include avocado, fatty fish, nuts and plant oils. Remember that once taken in the right quantities, fats and oils can be beneficial for our body.

f.      Cut back intake of starchy foods. One of the hardest challenge for me is to limit my intake of rice, bread, pasta, kakanin and other starchy foods. Being a “carb person”, I usually eat a total of 5 cups of rice per day. One cup of rice is equivalent to 46 grams of carbohydrates and 200 calories – that’s my 1,000 calories from rice alone.

g.    Avoid fatty, salty and sugar-rich foods. These are delicious! But foods with high amounts of salt, fat and sugar may cause weight gain and may even contribute to cardiovascular diseases.

I gained love for good health.

2.          Mind what you eat!

Most of the time, my mind is occupied, so it’s easy to underestimate the amount of food – and calories that goes into my body. Knowing that I may fall into temptation, I started counting calories using an Excel file that reflects the quantity and energy contents of my meals. Up to this day, I still monitor my food intake using MyFitnessPal. Thanks to Coach John of Circuit Club PH for introducing this mobile app to me. You may also check other mobile calorie counters like LoseIt! and FatSecret. The habit of food-tracking not only makes you aware of portion sizes and eating patterns, it may also help detect emotional or mindless eating. So before you munch one more cookie, check your calorie counter first!

FYI: One pound is equal to 3,500 calories. This means subtracting or adding 500 calories a day can help you lose or gain 1 pound in 1 week.

I gained consistency.

3.          Excuses don’t burn calories!

You may have heard this cliché over and over. But indeed, 30% of the weight loss equation should come from sweat. Praise God that I live nearby Marikina Sports Center – I can jog after my shift from work.

Back when I was 162 pounds, every step felt painful – my knees, my shins, my sides would all hurt. I tried to get past the pain and believed that I will improve if I jog regularly.

After a couple of weeks of jogging, my friend Nikki recommended HIIT (High Intensity Interval Training). This technique alternates between short, high-intensity bursts and longer recovery periods. (For more information on HIIT, you can check this article from American College of Sports Medicine: https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf). I incorporated HIIT in my jogging routine and the results were really impressive. My breathing, my heart, my legs and knees all improved.

Thanks to HIIT. I progressed from a sluggish jogger to a 21K finisher.

Fast forward to 2016 – I discovered Circuit Club PH.

Circuit Club PH uses HIIT-based workouts to help each warrior achieve their fitness goals. (For more information on Circuit Club PH, visit their Facebook page: https://www.facebook.com/circuitclubPH/).

If you want to train differently and experience great fitness results, Circuit Club PH will do the job for you. Trust me - I lost 20.4 pounds in 8 weeks during their Weight Loss Challenge!

Exercising not only helps you manage your weight, it also helps your body to release a chemical called endorphin – one of the happy hormones. Endorphin literally means “endogenous (containing) morphine”.

If you want to achieve your healthy weight, you really need to stick to your workout plans. Even if you’re tired from work or it’s raining hard outside, remember that excuses don’t burn calories. Commit to a fitness program at least three times a week to burn those excess calories from your oh-so yummy lunch and afternoon merienda.

But remember, before you start your HIIT program, or any workout plan, it is important to seek medical advice just to be sure that you are fit to engage in strenuous activities.

So put on those running shoes, or enroll in that circuit training class – and be at your best!

I gained new friends.

4.          Track your progress.

From the moment I knew how heavy I was, I committed to the habit of regular weighing in and girth measurement to track the progress that I make. Some people may not be comfortable with this, but this strategy worked for me. Others weigh themselves every week, while others don’t step on the scale at all – they just feel their progress by how their clothes fit, etc.

I kept a Progress Monitor wherein I recorded my current weight, BMI (Body Mass Index), Weight Loss Percentage and waist circumference every day. I know, this may sound unhealthy, but again, this is what worked for me. From this, I celebrated every 10 pounds that I lost by giving myself something that I like. I ate my favorite ube cake for my first 10 pounds off, a new pair of running shoes on my 20th, and new clothes on my 30th. For the record, I lost a total of 37 pounds / 16.8 kilograms in 6 months – that’s roughly 1.5 pounds every week.

In December 2016, I weighed my lightest weight at 116 pounds / 52.8 kilograms – putting my total weight loss at 46 pounds / 20.9 kilograms.

Remember that the number on the scale does not define you – at the end of the day, what’s important is that you feel great about your body.

I gained perseverance.

5.          Give yourself a “treat day”.

Counting each calorie that I ate sometimes gave me the feeling that I am depriving myself of the happiness that I deserve – happiness from food that is. That’s why I decided to be just a little lenient with myself. To be able to curb my cravings, I scheduled one “treat day” once a week. This usually falls on a weekend, where family gatherings, barkada hangouts and me-time moments happen. During these days, I allow myself to eat pastries, savory dishes and bread – about 500 calories higher than my usual 1,200 calories.

According to weight loss experts, it is indeed healthy to schedule these days to provide a much-needed break for the body and mind. So don’t be guilty – one treat day a week won’t hurt!

I gained self-love.

6.          Take transformation photos.

During my “big days”, I usually put my bag in front of my flabby bilbil to prevent them from being exposed – most especially in photos. I was not a fan of being photographed – until I saw inspiring before and after photos on Instagram.

I started taking transformation photos after my workouts, when I feel I am at my best. These photos served as my progress tracker and eye-opener of what I used to be and what I have achieved so far. This habit also helped to boost my self-confidence and prevent me from falling off the wagon. Today, it feels great to motivate other people who are on their weight loss journey. So don’t be afraid to snap that photo – and wait until you see the fruit of dedication and discipline.

I gained self-confidence.

7.          Eyes on the prize.

Good weight loss goals use S-M-A-R-T strategy. Your weight loss goals should have the following criteria:

Specific. Instead of merely saying, “I will run more miles,” specify how many minutes you will run in the oval or in the treadmill. You have to set what, how and when you will do it. Turn your goal into a positive affirmation and say it in a way as if you have already reached your goal.

Measurable. A goal of eating less is not measured, but a goal of eating 1,200 calories daily can be measured using your mobile food journal. Being able to do crunches cannot be measured, but a goal of doing 50 crunches three times a week is measurable.

Attainable. A goal is attainable if you have enough time and resources to achieve it. If running is not suitable for your condition, then you should opt for other exercises that can help you achieve your goals. Try circuit training or HIIT instead.

Realistic. Research shows that people who lose weight slowly and steadily are more successful in maintaining a healthy weight. For most individuals, it is best to set a weight loss goal of 1 to 2 pounds (0.5 to 1 kilogram) in 1 week. Losing 5 to 10 percent of your current weight over 6 months will lower your risk for heart disease and other conditions.

Time-bound. We stated earlier that a safe rate of weight loss is 1 to 2 pounds (0.5 to 1 kilogram) in 1 week. For this to be effective, you should set a healthy weight together with a target date. Tell yourself, “I will lose 16 pounds in 8 weeks”. This way, you will be more focused on achieving your goals.

You can easily get overwhelmed if you cannot reach big goals you set for yourself. Take it one goal at a time, and eventually, your kettlebell will feel lighter and your food will taste yummier. Slow and steady definitely wins the race!

I gained patience.

Every day, I am still learning new eating and exercise habits that contribute to my healthy and active lifestyle. By sharing my weight loss journey, I hope I can inspire other people to love themselves more and in the near future – share their success stories too!

Indeed, it is weight that I lost – but I gained so much more.

Keep in mind that if you want it, then you can have it!