malam ni tido lambat n alang2 lambat n takut miss subuh, maka tunggu sampai masuk waktu subuh supaya dapat solat dulu. insyaAllah...
malam ni duk baca blog kevinzahri n link to sususejat. ye, aim untuk kurangkan berat badan untuk mencapai berat badan ideal iaitu 65 kg. sekarang berat aiman 20 kg lebih daripada yang sepatutnya (oh, patutnya malu nak share).
aiman dah buat homework untuk kurangkan berat minggu lepas. dan berikut adalah kesimpulannya:
cara kira kalori
=(10x85)+(6.25x162)-(5x24)-161
=1581.5 kCal/day
BMI
5/7/11: 32.4 (obese) berat 85 kg
5/8/11: 30.5 (obese) berat 80 kg
5/9/11: 28.6 (overweight) berat 75 kg
5/10/11: 26.7 (overweight) berat 70 kg
5/11/11: 24.8 (ideal) berat 65 kg
setakat minggu ni, dah usaha naik basikal yang tak bergerak tu, dalam seminggu ni berjaya buat 3 kali dengan minimum masa 20 minit. dan hari ni pusing kompleks sukan presint 11 sebanyak 3 lap (brisk walk).
aiman kena sentiasa memotivasikan diri untuk terus berusaha. as giving up is never an option.
i did it once before during 1st year when i succeeded to reduce my weight up to 7 kg.
however, because of poorly maintainance the healthy lifestyle and regain my weight until reach 85+-2 kg rite now.
what i did during my 1st year:
1. i'm really motivated to reduce my weight.
2. i sought advice from dietitian's husm and they give me very useful method how to count my calories intake and which type of exercise were suitable for me.
3. i never skipped my breakfast as i'll take one glass of milo+oat/nestum every day
4. i ate lots of vegetables ( until one of my fren called me 'kambing' cause i'm just ate sayur once)
5. i reduced my rice from 1 full plate--> half plate--> 1/4 of plate
6. i avoid snacking as if i felt like to i'll prepared some fruits to be eaten.
7. i'll brushed my teeth early cause after that i won't eat anymore.
8. i did brisk walk for 30 minutes. why brisk walk? cause jog was not good at all for overweight's like me (at dat time just overweight, not reached obese yet)
9. i didn't order 'masakan panas' because i couldn't control the amount, the ingredients inside.
10. i reduced intake of my lovely "minuman manis2"
10. i reduced intake of my lovely "minuman manis2"
so, aiman. u did know ur strength n ur weakness.
keep motivating myself and i know i can do it.
towards healthy lifestyle.
i dont want to get diabetes mellitus or gestational diabetes mellitus later on. ( i want my baby to be delivered as healthy baby like others, insyaAllah)
please pray for my success and keep motivating me. luv u guys!~
ok, da nak subuh. bersiap n solat. then tdo. hahaha (not good at all, not going to repeat this again *hope so*)
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