SlimDown Plan

My diet
eating-applePersonally, I do not like “diets”. Diets are restrictive and rigid, no matter the name, be it Atkins, South Beach etc. What’s better is to have a way of eating that you can stick to forever.

After reading books like The Insulin Resistance Diet and Get the Sugar Out, I have a designed a diet that goes like this:

  • Limit my sugar: No soft drinks or any sugar water of any kind, not even diet soda.
  • Low glycemic index: I mostly eat foods that are low in GI, such as steel-cut oats, or certain vegetables.
  • Limit my rice intake. Sometimes to just once or twice a week. I get quite lethargic after eating rice, especially white rice. I usually take stir-fried vegetables with protein for lunch. I am always alert after that, and satisfied too!
  • If I want to eat anything High GI, I make sure I pair it with protein to keep my sugar levels from spiking.
  • Recently I stumbled upon the Paleo Diet and found it an improvement of the insulin resistance diet (In fact, the two are quite similar, but Paleo is stricter). Now, I don’t need to eat 5 times a day because I don’t have the urge to. I eat only 3 times a day, and occasionally I have a handful of nuts for a snack. I feel better, more energetic, and get this: My skin is much better too. I used to have dry skin all the time, but now it is baby-smooth and rosy!

I still eat out at restaurants! I just have to consciously avoid sugar and high GI foods.

My exercise routine
exercise1I subscribe to the “20 minutes a day first thing in the morning” rule.

Because I have irregular hours at my job (sometimes working to midnight or later!), I have to do my exercise first thing in the morning before all distractions come in.

Often, I end up exercising more than 20 minutes.

I “encourage” myself to add another 30- to 40-minute session later in the day. I treat it like a “bonus”. One must approach exercise with a positive attitude, not treat it like a punishment, that’s what I learned through my very long years of trying to get fit.

Because I get bored easily, I vary my workouts a lot. What I do:

  • Exercise on a stationery bike while watching TV at home. (Probably my most favourite thing to do because it’s so convenient and fun!)
  • Taking aerobics classes at the gym. It’s fun and I like the energy that the instructor and participants have. Favourites: Body Pump, Body Combat and Body Balance.
  • Put on aerobic DVDs
  • Weight train in the gym.
  • Bike around the neighbourhood doing chores.
  • Swim in my apartment’s pool

Basically, I take every opportunity to move my body. I do mostly low intensity workouts, and find that my body enjoy this more than crazy high intensity workouts.

  1. cindy
    February 7, 2009 at 11:33 am

    hi,

    great job on your diet and persistence to achieve your weight loss.

    my heaviest was 77kg. i’m currently at 58kg. so, i know what you are going through to achieve your ideal goal.

    how i did it?
    – daily cardio exercise
    – lots of fresh fruits and vegetable
    – no soda, coffee, tea, junk food
    – no fried and oily food
    – and i followed a meal replacement program for 3 months. in that 3 months, i lost 8kg, body fat% went from 34% to 28%.

    if you need help, drop me a line.

    all the best!

  1. February 7, 2009 at 10:44 am

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