I just want to scream-- boooyah!!! *with my fist up in the air* :D I cant believe its been 4wks! It all went by so quickly and Im down 8.7Kgs! Victory Dance for me!! whoo hooo hooo!
Although I planned for 10kgs on the 1st month..
As per my body composition analyzer results, these are the most important parameters:
These are just the basics and the most important, but every fitness measurement as per this machine has improved significantly-- I am now within ALL NORMAL ranges (and in some exceeded by some points only)!!
My segmental lean and segmental fat are now ALL NORMAL, except for my segmental fat % in my midsection.
I highlighted 2 above as these 2 are not something im actually that happy about:
Muscle Mass has decreased by 1.6 kgs. Meaning, 1.6kg of my current weight loss actually came from my muscle mass.. hmmm not ideal
BMR: My initial range was 1746-2051 kcal, which means I can eat up to 2051 kcal per day. But now, my range is 1391-1618kcal per day, which means I can now only eat up to a max of 1681kcal per day. I know this is due to the low cal diet + significantly less exercise.
The only good thing is that the recommended for me to lose is just 59kcal less than what was recommended for me when I was seriously working out. :)
| Fitness Parameters | 28-Feb | 1-Apr | Change |
| BMI (range: 18.5-25) | 27.2 | 24.2 | -3.0 |
| Weight (range: 51-69.8 kg) | 76.9 | 68.2 | -8.7 |
| Muscle Mass (22.9-28.3) | 28.4 | 26.8 | -1.6 |
| Fat Control | -10.4 | -5.2 | -5.2 |
| Waist to hip ratio (range: .75-.85) | 0.93 | 0.89 | -0.04 |
| BMR (range: .1391-1618kcal) | 1476 | 1417 | -59.0 |
| Clothes Size | 12 | 8 | 2 sizes down |
These are just the basics and the most important, but every fitness measurement as per this machine has improved significantly-- I am now within ALL NORMAL ranges (and in some exceeded by some points only)!!
My segmental lean and segmental fat are now ALL NORMAL, except for my segmental fat % in my midsection.
I highlighted 2 above as these 2 are not something im actually that happy about:
Muscle Mass has decreased by 1.6 kgs. Meaning, 1.6kg of my current weight loss actually came from my muscle mass.. hmmm not ideal
BMR: My initial range was 1746-2051 kcal, which means I can eat up to 2051 kcal per day. But now, my range is 1391-1618kcal per day, which means I can now only eat up to a max of 1681kcal per day. I know this is due to the low cal diet + significantly less exercise.
The only good thing is that the recommended for me to lose is just 59kcal less than what was recommended for me when I was seriously working out. :)
Total centimeters lost: 106.04 cms!!! But this is my whole body measurement, each body part taken into consideration. You can see all details hereIt is worth a look, trust me! The overall change is exciting!! My segmental fat/lean, the cms I lost per body part is yebah!!! Mini human wave for me.. whooo hooo hoo!
But if we are to look at the major ones, I lost a total of 46.3cms and 2 clothes sizes down:
| Measurements (in cms) | 28-Feb | 1-Apr | Change |
| Bust | 104 | 95.3 | -8.7 |
| Waist | 90 | 87 | -3.0 |
| Hips | 104.5 | 97 | -7.5 |
| Mid Tricep R | 33 | 29.5 | -3.5 |
| Mid Tricep L | 32 | 26.5 | -5.5 |
| Mid Thigh R | 58.74 | 53.7 | -5.0 |
| Mid Thigh L | 58.5 | 54.5 | -4.0 |
| Mid Calf R | 41.3 | 36.7 | -4.6 |
| Mid Calf L | 41.2 | 36.7 | -4.5 |
| Total Lost | -46.3 | ||
1) Skin: same, no dryness, I guess this is due to the 1tsp of Omega 3 Liquid that I am taking every morning (i've been taking this even before the program). Plus I average about 3L of water a day.
BUT, I am seeing some loose skin, it doesnt look so bad to me, but I seriously dont look "firm". I hope my skin catches up quickly..
2) Hair: Well Im not sure if I am losing more hair than normal, but what I have noticed is that my hair doesnt get so oily after 1 day, like before. I only noticed this on the 4th week when I didnt wash my hair for 3 days! :D I used to wash my hair everyday because it becomes oily looking, makes it look flatter and thinner than it is.
3) Nails: I dont see any difference
4) Mood: Definitely improved. On the first 7 days, I noticed I really feel happy which I cannot explain. I was always in a good mood. I was actually thinking if there is something wrong with me. I also didnt feel the same amount of "dread and depression" prior to my periods. I did feel a bit low, but nothing compared to how I was before- bloated, irritable, mean, depressed, tired, and joints in some pain.. This is excellent for me!
5) Strength: Ah, I am weaker definitely. Weights training- not possible
6) Energy: Ive been up and about and usually spent at the end of the day
What I have learned these past 4 weeks:
1) Patience: to shop for food, cook, pre-pack 1 weeks worth of meals
2) Discpline: to stick within what the program requires of me
3) Willpower: to say no to daily temptations
4) Perseverance: to keep up with the plan and to consciously tell myself not to deviate
5) Determination: to reach the end of my REDUCE phase by keeping in mind the first 4
6) Sleep does play a big role in weight loss-- so better get enough of it
As cheeky as those 5 were :D I really did discover that I CAN DO IT, if I set my mind to it and take accountability for it. I never thought I had this much discipline when it comes to food, because I grew up knowing that I dont have it.
I may not have reached my 10kg goal, but I am still over joyed with my overall results!! Cant wait to report to my consultant.
Happy ^_^
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