ＲＥＡＤＹ．ＳＥＴ． ＧＯ！！！

Successful long term weight loss for me is about making small and progressive changes to my daily exercise and eating habits.

To help me make those changes, tracking and monitoring the progress of my weight is important. I keep a simple weight loss journal in calender, and it really help me a lot to see the progress.

My weight loss journal entry examples as below : -

I keep a simple monthly goal :

Weight Now : 74.1kg 

April 's Goal : 72kg 

Date & Time          Exercise/ Activity             Duration                  

 7 Apr 6pm            Walking & Workout         60min & 5 min       

 8 Apr 6pm            Walking & Workout           80 min & 5 min        

 9 Apr 9am            Walking & workout           60min & 5 min      

10 Apr 9.30am        Walking & workout          60 min & 5min  

11 Apr (2 session ) 

a.10:15am                                                    60min

b. 5.30pm             Walking & Workout          80min & 10 min      

12 Apr 4.30pm      Walking & workout           120min  

13 Apr                  Rest day 

14 Apr                  Walking & swimming         30min & 30min 

Normally I will take a weight records by every Sun ( in the evening ) 

My weight on 14 April - 73.7kg.

By end of April I've attained 71.3kg 

My focus is on daily WALKING exercise. 

I don't intended change my daily diet plan. I keep right portion of food in my daily meal. 

Example of my meal records as below : - 

Breakfast ~ Cereal / Coffee + 2 pieces of bread with butter

Lunch ~ Small portion of rice / noddle/ pasta + vege + meat 

Tea Time ~ 1 pieces of bread

Dinner ~ Small portion of rice + vege + lean meat / fish / tofu + soup 

Walking is my focus in weight loss journey. I always make sure I've walk with intense and speed walk pace at least 30 min to achieve optimize result.

Step 1 : Warm-up

Walking at warm-up pace for five to 10 minutes to tells your muscles they cant just sit back and burn up the available sugars, they need to call on the fat reserves. 

STEP 2 - Walk and speed up the walking pace 

The speed to walk for optimal fat-burning is a "determined" pace. At this rate, You should be breathing noticeably but able to carry on a conversation in full sentences. You can feel as intense as when you're walking fast because you're 10 minutes late for an important appointment. That's how Marilyn L. Bach describe it in her book " Shape walking". 

Walk at this speed for at least 30 minutes at a time to ensure you are dipping into your stored fat. 

Step 3 - Walking faster and faster :) 

Finish your walking workout faster at a set of distance. Like me, I walk the same route every time, and I can time how soon I could finish 7km walk each time. 

Step 4 - Cool down & Body Stretching 

Every sessions of walking should end with stretching. 

• Always warm up before your stretch. Stretching cold muscles can cause injury
• Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch 10 to 30 seconds
• Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury
• Stretching should not hurt. If you feel pain, take the stretch easier, breathe deeply and relax into iｔ　

How long and how often you can walk definitely depends on You. 今天的我，是昨天的我所造成的. 明天的我，也是今天的我所造成的! Today I, be the result of tomorrow, I yesterday I, caused by me today too.

Tomorrow, what do I really want to achieve ? Today, I must do with all my heart, all my mind and all my soul. Give out my very best in every workout session. Without objective, without determination, without perseverance, its impossible to see the RESULT of tomorrow. Now ~ You have goal. Now ~ Take action and believe your dream become closer! 

Walk for Weight Loss

I decided by 1st of Feb that I was going to set out on a weight loss journey.

Iam going to take serious look at myself and work on making my mind, soul and body healthy. 

I knew I need to change my perspective on my daily routine, diet or even exercise. 

First I started searching the internet for blogs on weight lose and I learnt that I must start to do exercise in order for me to lose weight permanently. There are various type of exercise like running, hiking, walking, cycling, aerobic dance, and finally I decided to start with walking. 

Reason being, walking is most easier exercise that I can do anytime after office hour as long as I have bring a pair of shoes. 

I started walking at moderate pace for at least 45- 60 minutes everyday I found walking really easy and natural, and I don't have that kind of pressure that Iam in weight loss program. 

In some days I even can walk up to 90 minutes. I have no struggle or difficulty to keep walking in my daily routine and in fact I really enjoy walking, especially walking in the park, I can find a lot of companion who share the common objective with me. 

I usually walk in a park somewhere near my house areas. Along the way, I love to look around the people and observed the people over there. Most of the walking / jogging are constitute of working adults and retired person, and for teenager they mostly enjoying playing football and basketball somewhere near the park. Got another group of working adults enjoying family time with their kids by playing at play ground. 

During the peak hour, there are almost 30-45 of people jogging in the park, and the crowd become lesser and lesser around 7.30pm. I prefer go after 7.30pm, as this would be the most peaceful and enjoyable moment for me. :) 

Within 10 days of walking routine everyday, I have lighter of 1 pound while maintain the normAL diet. It is a very good beginning for me, and I am really encouraged by taking the right approach to start my weight loss journey, and I'm convinced that I could keep on the walking habit until I meet my desire result. 

Well, this sound a little too fast to see the result, but it really give me a light of hope and little of confident growing in my heart. 

I would like share a little perspective from my experience.

When I shared this with my friends that I managed shed off 1 pound by walking daily within 10 days, and their face's reaction do not really impressed with the result.  But, I've managed to shed off 22 pound by continuing walking in seven months.  

The most important is to take ACTION.  What you need to do is only take one step in a time, and believe that every journey starts with one small step. 

You will see the fabulous result : A SLIMMER, MORE ENERGETIC IN YOU. 

~~ About Me ~~

I was ordinary girl who was not a skinny type, and easy to gain weight even thought Iam not big eater or lack of control over the food I ate. 

During my teenage until late 20's I was in the weight lose battle. I have tried various of weight lose methods I used to know from friends or internet.

From to skip my daily meal intake, only drink cabbage soup, taken weight lose medication,  drink weight lose coffee and tea, signup slimming course - wrapping and sauna, and ect.

I used to have determination to lose few kgs by trying weight lose planning and strategy, however the weight I desired never last for long and will rebound because when I have resume to my normal diet the weight has been bounced back. 

Until 2009, my weight was increased tremendously to 180 pounds. It was the high marked moment in my weight record. 

I've tried to used back the previous weight lose method like - skip meal or consume weight lose tea, but it cant worked as what I have previously.

When I skipped meal, I can feel the uncomfortable of stomach, and sometimes feel dizzy. In fact, I do not apply the right concept, right attitude in the method I used to lose weight.

To make thing worst, my migraine pain has make the weight lose journey even more difficult. 
My health condition become worst when I regularly taken pain killer when migraine attacked. 
The migraine has impacted every aspect of my life, and this has impact towards my weight lose determination.

Iam really tired of seeing myself trekked up and down the scale, spending lots of my times dieting, gaining, hanging around some goal weight that seemed like the right scale number at the time. 

In 2013, I decided to reduce my weight and I want approached weight lose from different perspective from what I used to do previously.

Iam still in my weight lose journey to reaching my goal. I finally understood that if I wanted a permanent change in my body, I had to make a permanent change in my attitude and this going to lead me into right action. 

After keeping the beginnings of this attitude change and I was glad the weight loss has making good progress. My health has improved tremendously and I've received a lot of inquiry from my friends how I actually made it so far, and I really feel glad and great to able to share my weight lose journey towards my friends.

I want start an online journal of my weight loss journey after losing of 22 pounds, and will continue my journey to lose weight in each new days with new insight, attitude, and mindset. 

I am welcome you to share and discuss in various aspects of weight loss / maintenance and life in general. There's bound to be one or more people there with whom you'll find things in common. 

I hope you'll find something useful in my words, perhaps some inspiration or just a kindred spirit. Whatever you take from Kathy Weight loss, I hope it helps you in your own journey.