In all my 6 years of consistant fitness routines, working out & busting it out at the gym, I'm glad (and very touched!) that many of you readers and Twitter followers have thanked me for influencing yall do the same as well.
So proud of you guys!!
If you're on Twitter with me, you would know how often I hit the gym and how much I try to keep to my healthy diet. Well, of course I admit that I do indulge once in a while, but the key is always moderation.
My bowl of salad for breakfast
What should I cook today?
Steamed veggies for lunch!
Popping in my baked fish & pumpkins into the oven for dinner!
Last week, I was asked to share a brilliant article on my blog and without hesitation, I willingly agreed 🙂
Why? Good things – and useful information! – ought to be shared, especially with all of you!
Today, I'm going to be talking about losing fat & feeling better.
Imma share with you some important facts & how-tos which has become part of my daily life.
Then you're doing it wrong, sweetheart 🙂
Before waging a never-ending war on losing weight & cutting the fat, there are several things you need to understand:
Weight gain occurs when :
the amount of calories we consume IS MORE
than the amount of calories we burn.
So burn more calories to lose weight!
If you eat more than what your body needs (overeating) and don't exercise it away, be prepared for weight-gain!
But remember, crash diets & useless weight-loss techniques won't do you any good because they disrupt the body metabolism in burning away your fat. So technically, you're not helping.
Bottom line is:
EAT LESS (calories) or EXERCISE!
If so, those cookies you stole from the cookie jar wont make you fat.
Yes, Cookie Monster, you heard me 🙂
Things you need to know about fat loss
You cannot 'spot reduce'
Exercise routines such as sit-ups, leg-raises or dumbbell raising only target the muscle underneath your layers of fat. Although these exercises help you burn calories, strengthen your body and tone up, it does not magically make you lose fat at a specific part of your body.
You can't lose fat in specific areas, fat-loss happens overall in all areas of your body!
Unlike my male gym buddies, I aim to tone up and train my lean muscle, not to build muscular mass
So I carry lighter weights, about 4KG ones and do more reps instead
This is a really old picture LOL
I hardly take any photos of myself while gyming but I found a rare few
So always remember, lose the fat first before your weight training!
If not, you'll only end up looking bigger and bulkier. Unless that's what you want 🙂
Lighter is NOT better.
This is what I always tell newbie-gym members or whoever I train.
The weighing scale isn't everything. You can be 70-80kg but that doesn't mean you're fat.
Did you know that muscle weighs 4 times more than fat? So does bone structures & bone densities.
When I started my intense workout of strength training, circuit training, core muscle training & weight-lifts religiously, I gained weight.
See? The weight I gained was all attributed to muscle and mass gain, not fat 🙂
Carbohydrates do not make you fat
Consuming carbs doesn't make you fat, excess calories in sugar & fat does.
In fact, eating healthy carbs helps you stay in shape by filling you up & keeping you full for longer.
However, if you indulge too much in unhealthy, unrefined flour (white bread, pasta, cookies, cakes, white rice, potato chips, jelly) without exercising, then yes, it will not be burned off but instead stored as fat.
Pro-tip : Don't eat white bread or white rice. I swear by that!
My alternative is always wholemeal bread, brown rice & oatmeal
Start burning!
Increase your activity levels
If you're not a member at any gym, build your fitness with a 30minute walk or a jog everyday to burn calories & increase cardiovascular activity.
For me, I hit the gym every alternate day and part of my workout includes a 5KM run with a speed of 8km/h.
I go running/jogging often
Hiking & jungle trekking sessions!
For indoor activities, I DDR (dance dance revolution) a lot.
Helps you sweat it all out and it's an excellent cardio activity!
Reduce your calorie intake
Losing weight (fat) is all about losing the calories. Count calories if you may.
My targeted daily calorie intake is at 1200 calories, with exercise.
The recommended calorie intake for men is 2000 calories per day & 1500 calories per day for women
Take a look at this, to help you estimate :
And fellow Malaysians, you might wanna know this *giggles*
CRAZY AMOUNT OF CALORIES, EY? 😛
Avoid second helpings.
You're just greedy, not hungry. Your body doesn't need that extra junk 🙂
But if you insist, then double your vegetable intake and halve your meat intake.
Swap sweetened/carbonated/sugary drinks like cola, soda water, cordial and syrup to plain water
If you drink milk, like me, opt for low-fat milk.
Stop being sucha fatty dessert person. Cut the ice-cream, cakes, candies & sweets.
I'd love to have yummy desserts too, but I'd want a yummy body more 😉
Cut down on your alcohol intake.
You're not only doing your liver a favour but your body will thank you for not forcing down mad calories in it.
Haha! I love my alcohol, trust me. But then again, I love my body more so I try to ensure I drink no more than 3 glasses when I go to events or clubbing/partying.
Let me be the bad guy and show you how much calories you consume at a party:
Never skip meals
You might think it helps, but it doesn't. Your body goes into starvation mode & sugar levels drop.
Skipping meals disrupts your body's metabolism & you'll be tempted to snack/overeat later.
For me, I strictly eat every 4 hours. Don't ask me why, it's how I've trained my body calorie intake cycle.
All those I've said above are sure-ways to be healthier and trimmer.
Take my word. Give it a go (with determination & discipline!) and you can say hello to a healthier and fitter new you in no time! 
This article is brought to you by TheJessicat and Great Eastern life 🙂
For more information, visit Great Eastern Life's wellness 'Live Great' website here on how to live life healthier and better!
Hi! Welcome to TheJessicat.com - an urban lifestyle blog established since 2005, written from the perspective of a Malaysian blogger. Discover the latest and all that the city has to offer! Do bear with her occasional rants & musings though. Happy reading! ❤
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You have inspired me :’)
You can do it!! 😀
If I can, so can you. Give it a try for a month first and see how you fare! All the best
Also .. fat is not bad .. essential fatty acids like omega 3,6, 9 are good .. so don’t avoid eating fats all together. The body needs fat to function.
Perhaps, not only eat less, but eat healthy. More greens, moderate amount of protein with low carbs for weight loss .. but really diet depends on your day to day activities. IE: you dont expect somebody that is training 10-15 hours a week to eat the same amount of carbs as a person thats training 2-3 times a week (1 hour sessions).
Also, I totally agree on the weight lifting. GIRLS, lifting weights wont make you bulkier .. you want to look lean, and lose weight, built lean muscle. (your burning calories even after weight training when your at home sitting in front of the tv).
My advice would be: listen to your body, it tells you great things. 🙂
great post jess 🙂 LUVED IT
stay active and fighting fit <3
Yup! I left out that information of fat cos I didn’t want it to be too deep & technical.
But thanks fo that added info!
Guys, indeed healthy fatty acids are good & those can be found in most ocean fish, eggs, cod liver oil, certain nuts and so on! 😀 😀
And yep, I see eye to eye with you 🙂
Although very muscular girls do not appeal to most, light weight-lifting does help to keep you lean muscles in shape. A very toned body for girls (not muscular) is very hot! *winks*
Indeed inspiring. I will work my way too!
Everyday is a new day to begin! 🙂 Don’t ever give up till u’ve achieved the body u want. The first week is the hardest cos ur cravings will kick-in. But be determined. Good luck <3
THIS IS SERIOUSLY A LONG POST. I found it veyr informative though..thanks for sharing!;)
Yeah! My pleasure, no worries!
I thought of sharing it with others cos I’m pretty sure lotsa girls out there would appreciate! 🙂
Hiya!
This is definitely all true and having a calorie guide daily certainly helps. I’m way on the chubby side, but positive enforcement always helps. Some positive feedback gives can give a lot of motivation. People talking me down didn’t help, but when my boyfriend said something about my waistline looking better, I ended up waiting impatiently for my Pilates class to start!
And as for sugar cravings, there’s actually one thing that nails and is still healthy. Peanut Butter! It’s high in protein, and I love to throw in a tablespoon of peanut butter and a drizzle of honey in my oatmeal. Makes a bowl of oatmeal exciting!
Cheers
Evie
I agree on the positive reinforcement!
When ppl/friends/family/boyfriend commented that i lost weight or i look good then i get automatically encouraged to keep up my progress! 😀
P/S – i love peanut butter!