ROUND UP 2.0: Week 1 - 4 Results

Hola peeps!

I've got some great news. After 30 days of being on the plan, I lost 8.6 kgs! That's just 100gms less than my 1st go I had with the program 5 years ago without exercise and with deviation (see Food Pushers entry), so I'm pretty happy about it.

Cue in.......

As for the scale that tells me my life 😛, I've seen some nice improvements too, most notably Body age and Visceral Fat have both gone down.

I haven't taken my body measurements when I started, probably because I never thought I could do it again after so many failed attempts. I wanted to do that this morning but I can't find our tape measure. I'm doing that tomorrow so I have better reporting next time ;). 

Observations:

1. Hair and Skin - both definitely looking much better. My hair looks healthier and my skin is not dry. I don't think my hair is falling out than the normal daily hair loss. 
   
   
   Aside from being on the plan, I'm taking a high dosage of liquid Omega 3s (Ultimate Omega by Nordic Naturals), it's quite pricey for a 4 oz bottle. I've switched to their Complete Omega which has a lower dosage of Omega 3 but has Omega 6 and 9 in the mix. It's cheaper and twice the size. So let's see..
   
   
   I'm also avoiding direct sun exposure because I get that a lot of that from Oct-Apr at work. 
   
   
2. BMs - way more regular before I got on the plan. I'm happy about this because I have poor BMs that I take a laxative tea at least once a week to get a good clear up. Nowadays it comes like clockwork in the morning. 
   
   
3. Exercise - I did NADA! On my first try, I was still pretty active and reduced my workouts to yoga at least 3 times a week. Now, all I did was walk for about an hour thrice? I just walked, because I'm feeling like a lazy bum from doing nothing. 
   
   
4. Oranges - I love them! :D I never really ate oranges by choice. Now, I have 1 every day (except for the past 2 days)
   
   
5. Sleep - I'm still struggling with this. Before the Eid break, I couldn't sleep early. But since the holiday started, I'm sleeping more. Was it because I cut the DC? Or maybe I'm not thinking about work so much? NO STRESS LIFESTYLE.
   
   
6. Mood - definitely better. I feel good. Same as the 1st time, I didn't feel the same amount of "dread and depression" prior to my periods. I felt the lethargy and the quick temper, but nothing compared to how I felt each month prior to it. I wasn't sickly as well.
   
   
7. Energy - I can't really gauge, because I haven't done anything that's extra. Overall, I just feel better
   
   
8. Allergies - For years, I've depended on a nasal spray to clear my nose up. My nose is clogged as I type this however, I feel that my use of the spray has lessened. I look forward to getting rid of this nasal spray for good. 

I'm not as strict on meal preparations like before. I don't prepare my meals for the week in advance anymore. I'm trying to establish the habit of cooking my food per day, as I believe that's how it's supposed to be, so the food is fresh.

The plan really works as long as you follow it. It is difficult at the beginning but once you get over the initial weeks, it is pretty easy to be on. On some days I'm craving, but I think its something to do with the timings of my fruit intake or I'm just missing the thought of eating "good" junk. 

But honestly, I'm not hungry and no longer craving. And it feels so damn good to be rid of that dependency on the stuff that's not good for me.

I look forward to the days ahead :)

ROUND UP ->Week 1 to 4 & Results

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:

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  here

It 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

 

Other factors that are useful to note:

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 ^_^