There are lots of ways on losing weight without the supplement. There are Atkins, Yo-Yo, Low Carbs-High Protein, No carbs, and so on. So what type of program did I used? None. I practice balance diet and healthy life style. Seriously.
Nah, just joking. Who the hell practice perfect lifestyle?
But yes, part of it is called Healthy lifestyle and balance diet. What's that?
First of all, y'all need to know how DCR works. DCR is a daily calorie requirement according to your age, physical activities, weight and gender. Generally, man need more calories than us woman. No kidding.
This is the equation taken straight out of the KevinZahri eBooks. I hope he doesn't sue me cause I'll be charging you then. But since I care deeply for my friends and family, here it is. Please use it responsibly.
First of all, there's BMR and DCR. BMR is Basal Metabolic Rate, and DCR as explained above. Please don't ask me what is basal whatsoever. I'm not a rocket scientist nor a qualified trainer. Go ask your science teacher if you're curious. Cause curiosity is dangerous creature, do you know they killed a cat now?
Got it? No? Guess so. Here's my calculation based on my actual height, weight and age.
Age : 23
Weight : 68 Kg
Height : 164 cm
BMR = 655 + ( 9.6 x 68 ) + ( 1.8 x 164 ) - ( 4.7 x 23 )
= 655 + 652.8 + 295.2 - 108.1
= 1494.9
So lets say Ali is a man of age 35, weighing at 78 kg, and height of 178cm here's his calculation .
BMR = 66 + ( 13.7 x 78 ) + ( 5 x 178 ) - ( 6.8 x 35 )
= 66 + 1068.6 + 890 - 238
= 1786.6
and if Maya is a woman of the same age, height and weight, the calculation is different than Ali
BMR = 655 + ( 9.6 x 78 ) + ( 1.8 x 178 ) - ( 4.7 x 32 )
= 655 + 748.8 + 320.4 - 150.4
= 1573.8
See how Maya's and Ali's BMR are different. Because they're different gender. Poor Maya, for woman as tall as her, her BMR barely reach 1600. Remember what I said about how your age also affects your metabolism? No? Well maybe because I haven't mention it yet. Haha. Got you! ( duh? )
Our metabolism slows down as we aged. Maya's BMR might be different than when she was 22, so even if she ate the same stuff for the last ten years, she will still be overweight, over time.
But.......
We don't sit around all day right? For most of us, our job require lots of walking and sweating ( ewww ). There's an athlete of course, and qualified trainer at the gym. The BMR might be the same for some of us, but the DCR are never the same. Our DCR are measured from our physical activities.
I trust you and personally think we reach a mutual understanding that you know how to calculate your own BMR and thus now I'm providing you with the next calculation. I know, I know, such a nuisance right? Remember when you asked your teacher how mathematics affects our life? Well, this is it.
Hahaha! On your face buddy!
Sorry.
Okay back at DCR. Multiply your BMR with your physical activities level.
So remember my BMR is 1494.9 right? My activity level is on Level 2, then I have to multiply my BMR with 1.375.
DCR = 1494.9 x 1.375
= 2055. 48
There's a big different between level 1 and Level 2 physical activities. Make sure you don't overestimate yourself and multiply yours by level 5. Cause if you were on Level 5, you won't be here in the first place.
Shame on you. You did however multiply yourself to level 3.
Just multiply on Level 1 shall we? You'll be fooling no one.
If I multiplied myself on level 1, I'd be falling into DCR of 1793.88. There's like 261.6 kcal different there, worthy of two Telur Mata Kerbau with soy sauce.
So if you want to lose the weight, your calorie intake must be lower than your DCR. As simple as that. For example if you want to lose 4 kg per months, you must lose around 1100 kcal per day. That's a lot of calories to lose!
Remember in my previous post I emphasize something? 7700 kcal equals to 1 kg. So if you want to lose 1kg per week, so you must cut down 1100 kcal of intake of foods every day, no exception.
Now 1100 kcal worth a lot of foods. Mee Bandung contains 550 kcal per bowl and Soto Ayam is 510 kcal per bowl. But before you go around scolding everyone for forcing you to eat Mee Bandung at night. Here's one thing I need to remind you.
There's is no WAY someone can cut up their calorie intakes up to 1100 a day. That is insane!
First of all, one must not eat less than half of their DCR in a day. Which mean if I want to lose 1 kg a week, I shouldn't cut my calories intake up to 1100, because they're more than half of my DCR. Secondly, one should not eat less than 1200 kcal a day. Why? It's a minimum calories our body needs in a day. If you failed the above, you will go into starvation mode. And when you go into starvation mode, you might as well make no different than with the people that drank Herbal ( ehemm ) drink or a diet supplement.
The end results? If you go into starvation mode, your metabolism and insulin levels drops. Yes you can lose weight. But once you started eating like normal again or when you stop your diet, you will GAIN back the weight you lose before, and even worse, more than what you lose before. And now you know why the supplement drink for diet isn't all that good for you.
Oooohhh, we're getting serious. I love this. I love being serious.
But seriously. Don't take this lightly.
So how can we lose our targeted weight than?
By exercise.
If you don't want to exercise, no worries. But your transition into getting slimmer will be slower ( OMG it rhymes! ). This is a choice. You can exclude exercise into your program.
In my previous post, I did mention that I ate 1400 kcal a day. That was when my DCR is 2200 kcal a day. So in total I lost about 800 kcal. To top it up, I exercised. I did low impact aerobic twice a day, one hour each session. Low impact aerobic burned around 365 kcal an hour, so figuratively speaking, I burned around 730 kcal everyday. And in addition to my calories intake ( 800 kcal ), I cut at least 1400 kcal in a day.
So,
1400 kcal x 7 days = 9800 kcal
9800 kcal = 1.2 kg
So I was able to lose 1.2 kg in a week alone. I lost 6.5 kg during my first month.
I know what you guys are thinking... "If I drink that diet shake, I might as well lose 8 kg in a month without exercise, so why should I do this instead?".
I did mention in the above one of my many babbling, how diet shake can affects your future self. You'd be wasting your money on nothing only to gain back the weight you lose?? Do you really wants that?
The transition might be slower than any type of diet program you see out there, but why the rush? If you start now, you might be able to have that dream Kebaya you've seen on TV that is out of your price range, fit on your body next Eidulfitri. It is more than what it worth.
Alright. Get back to business. Other than foods, drink also contribute a lot into your calorie intake. Imagine just a cup of tea in the morning contain 30-45 kcal depending on how many sugar in there. I'm pretty sure a cup of tea wouldn't be enough right? On average, most people consume about 15 teaspoon of sugar a day ( 1 tsp contain 25 kcal ). Tea and Coffee without sugar contain only 1-2 kcal. Woww!! A shocker right! What's more? Drinking coffee can increase your metabolisms. I can't drink coffee without sugar so I drink Green Tea instead. They have fair amount of caffeine compare to coffee, cancer fighting property, bla bla bla. Since I'm taking care of my foods, might as well took care of my body right???
If possible, try to drink plenty of plain water. At least 2 liters a day. Plain water can flush out toxins and recover the water retention tendency in your body. Water retention alone can take up to 2-3 kgs, and you can lose 3 kg in first week alone from the water itself. The advantage that most of the diet shake manufacturer used. They claimed that their products can make you lose up to 3 kgs in first week ? Pffft, bullshit. Whatever.
I will be posting the list of foods I ate during the first month of my transformation, if I can steal some time at work ( sshhhh!!). I have a lot to say including diet myth ( tested by me! ), how Fiber & Protein play an important roles in my diet and so on. Until next time!!! Bye!
