Recently, a lot of colleagues & friends has commented about my weight loss, so I have decided to blog about the journey. It all started in May, when i felt low in my energy levels, even on off days, i would prefer to stay indoor and watch TV, so i decided a change is needed. I need to start going to the gym, with the recent opening of Tampines One which is a stone throw away from my house, I pop by to check out the gym, though smaller than Planet Fitness, it has everything i need, swimming pool, classes and fitness equipment.

I started to go to gym once every week on monday, starting my routine with a 10 min jog, a kick-boxing class, and finally a short swim. However, nothing much change for my eating habits, i didn’t see any weight loss, but it does make my monday more fruitful. The fitness equipment in the gym has always look daunting and boring to me, so i usually limit myself to the treadmill, elliptical machines and cycling machines. A month later, I went for my fitness analysis when i came bk from Korea Mission trip in June. To my shock… my fat % is a whopping 47.7%, that’s was stunning… so I took the trainer advise and took up a 30-session training as i did not see any result from my previous 1-mth gym.

I have people who ask me if changing the diet is good enough, i can’t give a definite answer to that, but for me it doesn’t, weight loss requires a change of lifestyle permanently, to stay active and eat healthily.

First Month Weight Loss: 3.5 kg (July 15)

For the first month, all i did was 2 session week on Sunday & Monday with the trainer, I wld go for kick-boxing class and a short swim on Monday also. In terms of eating, I tried to fine tune my diet a bit, and introducing more fish into my diet (Like breaded fish salad, friend fish soup noodle) as well as eating more Yong Tau Foo & Subway Sandwich. The motivation to eat healthy came from the tough gym work, the work I had put in, just did not justify eat junk like potato chips, fries, or junk food. I fill the in between with Soya Bean (Reduced Sugar) & Blueberry Juice. Breakfast was simply Special K Cornflake with Meiji Low fat milk and banana everyday!

• Breakfast: Special K Cornflake with Meiji Low Fat Milk & Banana
• Lunch: Subway Club/Breaded Fish Salad/Fish Soup Noodle
• Dinner: Subway Club/Breaded Fish Salad/Fish Soup Noodle
• Snack: Soya Bean (Reduced Sugar) & Blueberry Juice
• Treats: Occasional Supper, not more than once a week

Second Month Weight Loss: 4.2 kg (Aug 15)

This was the month, that the trainer commented I was carry a bit too much water weight, which may be due to a high sodium diet. With that, I started to prepare a bit of my own lunch and dinner eating..

• Breakfast: Special K Cornflake with Meiji Low Fat Milk & Banana
• Lunch: Subway Club with no cheese
• Dinner: Tuna with Toasted Bread/Salad/Baked Beans with no Salt
• Snack: Soya Bean (Reduced Sugar) & Blueberry Juice
• Treats: Occasional Supper, not more than once a week

This was the time I invest in a simple weighing machine from GUARDIAN that cost $30 that give me the body fat %, water % and weight.. With that, I started logging my daily weigh in the morning. During this time i also fit in two swim a week in addition to the personal training (When you are heavy, don’t jog, it’s terrible for you knees)

Third Month Weight Loss: 1.4 kg (Sep 15)

I continued the previous month routine.

• Breakfast: Special K Cornflake with Meiji Low Fat Milk & Banana
• Lunch: Subway Club with no cheese/Non-Fried Fish Soup Noodle
• Dinner: Tuna with Toasted Bread/Salad/Baked Beans with no Salt
• Snack: Soya Bean (Reduced Sugar) & Blueberry Juice & Yogurt
• Treats: Occasional Supper, not more than once a week

This was also the acid test, as I travel to Bintan & Hong Kong, where food is everything. I tried to eat as sensibly, trying the delicacies but not indulging in them. But most importantly, I swam everyday in HK to keep myself fit. It was an enjoyable experience… I just swim, and suntan in the morning while doing my QT with my ipod by the pool

Fourth Month Weight Loss: 3.5 kg (Oct 15)

By this time, i have done a lot of short sprint and weight training in the gym with the trainer. With my new improved fitness level, I have finally progress from swimming to jogging, and to my amazement, i used to struggle to run 2.4 km.. right now i can run 4 km easily. So by now, i stick to a 2 day gym, 3 day 30-min jogging just at the void deck of my house, which is much more convenient.

This was the month, i started logging my daily calories, as the previous weigh loss kind of stall… Weight Loss is simply energy expenditure exceeding energy intake… For asian women, we typically need 1,500 cal for our daily needs (not including energy for exercise and vigorous activities), in order to lose about 0.8 kg a week, we need to create a 600 calories-deficit. However, it is impossible to feed on 900 cal a day, that’s literally dieting and bad for health. Thus I stick to a 1,200 cal diet to create a 300-cal deficits and another 300-cal deficit through exercise like jogging and swimming. On days when i train with the PT, i will go for a 1,500-cal diet, as during PT, we burn more energy than a simple 30-min jog.

Fifth Month Weight Loss: 5 kg (Nov 30)

With the loss in the previous month, I begin to realize, as we lose weight, we can also lose metabolism rate, so while a little exercise saw significant in the initial stage, the same routine doesn’t result in similar results.

This month, i completely overhaul my diet, inspired by the South Beach Diet. It is neither a low-fat, or low-carb diet, it is more of a eat the right-carb diet. The whole idea is eating low-glycemic index food, which reduce carb-craving and snacking… The tougher was for breakfast, but I did realise my breakfast were high in carb and sugar, it needs a change… The south beach diet consists of 3 phases

• Phase 1: Starchless diet over 2 weeks (fruitless, breadless, grainless)
• Phase 2: Reintroducing starch portion over 6 weeks)
• Phase 3: Eating normally

Phase 1

• Breakfast: Omelette with Mushroom & Salad
• Lunch/Dinner: Lots of Salad with Ham/Roast Beef/Cold Tofu/Subway double meat salad
• Snack: Sugar-free Jello/Milo no sugar & Lite Laughing Cow Cheese / Almonds (not more than 15 a day)
• Drink: Plain water or Tazo Mint Tea

This phase in the first week was tough without the high carb stuff, making jogging a dread, but by the 2nd week I got used to it.

Phase 2

• Breakfast: Omelette with Mushroom & Salad/Whole-grain Oatmeal/Whole-meal bread
• Lunch/Dinner: Lots of Salad with Ham/Roast Beef / Whole-meal bread / Wraps / Pitas / Cold Tofu
• Snack: Sugar-free Jello/Milo no sugar & Lite Laughing Cow Cheese / Almonds (not more than 15 a day) / Fat-free Yogurt
• Drink: Plain water/Tazo Mint Tea/Soya Bean (no sugar)

The whole idea was to recondition the body craving for simple carbohydrates, and it really did wonders for me…. I no longer crave for white bread, pasta, or rice… I only did phase 1 for 2 weeks, and phase 2 for 2 weeks, as after that was my big trip to NY, where i allow myself to eat about almost anything after all the constant walking, there were enough exercise to still create the 600 cal deficit.

Currently i am finally sub-60…

I still log my weight daily, but counting calories is more mental than logging already, because I have been conditioned and trained the last few months to eat not just low-calories, but healthily, and also heartily to what is good for my body. My current diet plan, but the list can go on and on, bcoz i have learn what’s great, and what’s bad…

• Breakfast: Omelette/Oatmeal/Whole-grain cereal/Banana & Blueberry/Wasa Whole Grain Cracker with Cheese
• Lunch/Dinner: Lots of Salad with Ham/Roast Beef / Whole-meal bread / Wraps / Pitas / Cold Tofu / Grilled Chicken / Grilled Fish / Grilled Lean Steak / Apples
• Snack: Sugar-free Jello/Milo no sugar & Lite Laughing Cow Cheese / Almonds (not more than 15 a day) / Roasted Pretzel / Fat-free Yogurt with Blueberry
• Drink: Plain water/Tazo Mint Tea/Soya Bean (reduced sugar)/Coke Light
• Treats: just about anything just don’t indulge more than once a week.., my fav is jolibean pancake

The notable cut is the fruit juice, bcoz they are low in fiber, high in sugar and calories… i rather eat the real thing these days… unless it is jamba juice from NY

Other good things I did was reading magazines like SHAPE , which gives great diet and exercise tips, but do beware, they have some adverts of how this juice and that snack bar is good, some is just not so good actually. They also have many weigh loss stories that inspire you that weigh loss is possible .  

Lastly, I often go AMAZON and look for fitness, cook books, and then search and reserve them on NLB website I highly recommend this book: Fight the Fat! by Ben Tan, it is the most practical and down-to-earth book!

So here’s it is my weight loss journey… It has been fun learning to cook, grocery shopping and preparing my own food! Starting was difficult, but when the momentum is gained, it became easier and enjoyable. Getting there has been a challenge, my next challenge is staying there… staying active, and eating healthily.

Here’s two parting quotes:

“Everything can be savor, but not everything can be indulge”
“Exercise, you only need to take it regularly, not seriously”

November 12, 2009 NY Day 3

Day 3 begin with lots of work, thus i order my breakfast online again heeee I was exciting to try the oatmeal, coz I never really like it, but yet it seems to be a staple in all the cafes in NY. This oatmeal came with cinnamon powder and strawberry… It was delicious, and inspired me to cooked the cinnamon banana walnut oatmeal

I started the day heading to Metropolitan Art Museum, I had to set off early, coz I heard queue will be long there. It was the first wet morning I encounter in NY, it was really cold, so i decided to take the public bus to the museum as it reduce my walking distance by half. The bus came swiftly, and took about 20 mins, as it was morning rush hour. Getting the ticket was a swift with my explorer pass at the will call window, however queuing to check-in my coat and umbrella took more than 10 mins.

The Museum was huge and breath-taking, I wished i had the whole day to explore it. What drawn me most was the paintings and of course the Egyptian exhibitions. There was a Samurai exhibition, there was really impressive, however no photos allowed!

Next was to grab lunch at Hale & Hearty, the first time i tried the al-carte salad (is like green salad @ suntec) but this much better. With a small soup, it simply taste terrific and healthy.

After this, I went wandering around in Midtown, from Coach, AberCrombie & Fitch, Gap, etc. Before I know it, it was dark again. It was time to go back to hotel to unload my buys, and get ready for broadway. I headed to Brooks Atkinson’s theatre to collect my ticket which i have booked online way before… Collection was swift, less than 2 mins… Next was to go to Teriyaki Boy, highly recommended by Ps Yong… and grab my favorite Jamba Juice Lite. It taste terrific!

Next was taking a slow walk to the theatre, i was there 30 min early. I was pleasantly surprise, because I never thot i was the arty kind… But the show was witty and thoroughly entertaining for me. It featured many of the 80s rock hits. I liked it so much that I bought the soundtrack on itunes.

The last highlight of the night was JUNIOR’S CHEESE CAKE! This time round, i ain’t going to choose the low-carb version like in LA.. i chose a FULL-CARD VERSION with Blueberry… Muahahha… it was sinful, but i break it over supper and breakfast for next morning, and I think I full deserve after days of walking in NY

This is it, the eventful day 3 ends here….

November 11, 2009 NY Day 2

Started the morning by ordering my first breakfast delivery from the Bread Factory…. Customizing my egg whites omelette with turkey ham, mushroom and spinach was a matter of a few clicks online, it came with potatoes and my 2nd bagel of the week

After breakfast, it was preparation for the big shopping trip I was looking forward to, Woodbury Premium Outlet. It houses 220 stores of many designers and sport brands. Located at central valley, an hour ride from NY Penn Station. The bus ride cost US42 two-way… if you buy it separately, but with Explorer Pass (7 attractions) for US140, it cost US$20 only. As I wait in the queue, i am amazed, i mean really amazed how many were armed with luggages for their shopping spree! Getting to the bus was swift, and before I knew it, i had fallen asleep… As it was rush hour 7 a.m.+ in the morning… The ride took a little longer, but i managed to reach at 9 a.m., slightly before the time the shop was open. It was freezing cold, and it look more like a theme park set on a hill than a factory outlet

The first thing to do, is to grab a map from the reception counter, because this place is shape like a big fan and a thick book of discount vouchers that give u various perks at various store.

The first store to visit was True Religion, which I originally thought will be my biggest purchase at this place… The true religion store was full of choices, i wasted no time in getting the store assistant to show me all the JOEY’s.. i have not wore TR for some time, ever since i went down 2 size, so fitting the small size TR was fulfilling and exciting. I settled for a sequin and a crystal TR, one US 120, the other pair for US160, well worth the money compared to getting it at bread and butter.

Next, I visited Geox, my favorite shoes, bought a snake and casual Geox. The rest of the collection was pretty disappointing though. With 2 Jeans & 2 Pairs of Shoes, it was getting a little heavier, and i forgot to bring a big china bag to hold them while I shop at other places. THus i had to reverse to the entrance which has many big lockers… the charge USD10 for the whole day to house your buys while I go onslaught on other stores… US has many well thought features, also very well thought means of earning money!!

3 out of 5 of the above were from Woodbury. The coach, the geox and the geox snake sneakers

Next up was the visit to COACH, i must say this was the highlight of the day.. I bought myself two wallets, a pair of shoes, a wallet for Alicia’s birthday, and a causal bag. Bought Mum’s Christmas gift too! I pace the shop for a long time to wonder if I should buy a US150 work bag that looks really cool, in the end i gave it a pass…

I switch immediately to my Coach Shoes after paying coz my feet was so painful from the whole day walking and continue the onslaught…After that i bought some watches at the time factory outlet, bought some accessories and belts at Guess, bought some T-shirt at CK, CK feels like Giordano over there, so cheap.

The last place i visited was to NIKE Store, it was huge, and got my sister two sneakers for US70 only.

Final tabulation, the budget was set @ US 900, i spend more than that …

Finally the time to pack for the return trip @ 6 p.m., i had to buy a pink Adidas bag to house all my purchase, it was a massive massive squeeze… but it proof to be a valuable carry-on luggage at the end of my trip. It was an hour ride back to Midtown, getting off @ penn Station with 10 kg bag without wheels was terrible, and i got to walk 2 avenues and 2 street to get back to my hotel, it was one weight lifting aerobic exercise man..

Finally unloaded, it was time to go get dinner… Dinner was to be found at Sapporo… I was at 49 street in a flash… This was a place recommended by Ps Yong and feature in the Zagat and Frommer’s Guide, so it was not to be missed. I was greeted by a cute japanese in Japanese, and they are really friendly. The number of Japanese customers in store testify to the authentic-ness of the food here. I order a Ramen with EXTRA VEGE… After this, i learn my lesson, in America, the smallest portion is the biggest portion for Asians, so always order the smallest will do. This bowl was huge and yummy, thoroughly enjoy the jap atmosphere here…

As I venture back to my hotel, I passed M&M’s and Hershey’s, they were colorful and bright, so i couldn’t resist the temptations to not go into these places. However, after the early bomb at Woodbury, i decided to window shopping and survey the place first before i went back 5 days later to get gifts for friends.

This was it, an eventful day 2 at NY… Going back to hotel to rest and get ready for Broadway Rock of Ages tomorrow!!!

November 10, 2009 NY Day 1

Finally, here’s I was in NY Day 1… the five hour plane ride was extremely comfortable, and i slept thru the entire ride to my surprise.. Waking up before landing to snack on Golden Roasted Pretzel, which has become a fav snack on this trip… (0 Fat, just carbs and protein)

Getting to the shuttle was easy, i just went to the counter to show my pre-booked shuttle, I was off to NY in 5 mins… However it was 7:30 a.m. in the morning, peak hour in NY, so the ride was really long, i reached my hotel at almost 9:30 a.m.

As usual, busy boutique usually won’t have room early.. so they took my luggage to store, while i head out for breakfast. Stepping into the midst of times square 9:48 a.m.! Looking for breakfast, i was very very eager to try a bagel.. so i wander around my area, and step into a deli cafe which litter all over NY, and you can call any within 2 street and 2 avenue of your hotel, they will deliver to you… I ordered a bagel with egg and ham… it was hot, toasted and yummy… (Remember to opt out the cheese and the butter…as well as the egg, cut the fat and cholesterol ). This one I went with the yolk, u got to try full flavor sometimes…

Next, was to get my 7 attraction pass at Ripley Believe It Or Not, then my tour bus tickets at next door Madame Tussaud, it was done swiftly and i was heading to the downtown tour bus to get to SOHO.. Along the way we passed by a few famous spot like Madison Square Garden, Flatiron Building & Macy’s, and the place where i will order breakfast for the next few days and not step there before.

Getting off @ SOHO, this is supposed to cool and hip place for the 20s and below… Unfortunately, in my excitement, i forgot my paper and maps that mark the great attraction of SOHO, but it was not needed, because i couldn’t get myself out of BROOME Street.. I spend 2 hours at the flagship UNIQLO store… Recently I have fall in luv with UNIQLO, affordable, comfortable and stylish. But amazingly, it is even more affordable in US… So in total i bought 5 JEANS!!!! in UNIQLO.. the total cost SGD$180.. with free same day altering!

While waiting, i head over to starbucks for a salad and refresh tea… Where i realised in NY, and i I liked it:

Getting fat is a CHOICE, because all chained stores label the calories so expicitly!

After that i pace the broome street while waiting for the altering… and found a few bargain store… one store that sell shoes, i got a ed hardy sneakers for SGD$60… A few shop down I almost bought a TR for SGD 180, but unfortunately they didn’t have my size (i would find it the next day @ woodsbury).. At the same shop, i bought a cheap 7 For Mankind T-shirt..

By then, it was 5 p.m. and dark, i collect my stuff at uniqlo, and head to my first subway ride back to midtown. It was a little confusing, way too confusing, with so many train criss-crossing. And if you are hopping for HK/SIN/JAPAN style of subway, you will be disappointed, it is old, but classic, and surprisingly fast, I mean extremely fast…

I grab a jamba juice, while walking back to my hotel to unload my buys from SOHO… It’s so nice, that it become my staple for the next 7 days… I always add a little booster in the drink called “3G Charger”, coz I had to walk so much.. Go for the lite version, is about 160 calories..the rest is too much calories to spend on a drink

Next, I was finally check into Hotel MELA, they gave me the smallest room on the level, without a desk, so my double bed, one side, became my desk, the other side for sleeping.. That’s was my only disappointment with the room, the gym etc was good enough for me. The bathroom greatly impressed me.

I was quickly out of my hotel to catch dinner before the night tour bus around Mahanttan and Brooklyn. Dinner was found @ Hale and Hearty soup, I must say they sell great soup and salad in this place.

It was one freezing night, due to wind, which i greatly underestimated, it was freezing throughout the ride, especially across brooklyn (3 person drop out of the ride bcoz they cannot take the cold anymore), but it was a great ride to take all the night snap.. (i dun know how i conspire to let my camera be powerless, i miss so many beautiful scenery, particularly the brooklyn bridge).. I ate a big vanilla ice-cream under the bridge, it was fantastic experience, but it means i freeze even further as we make our way back through the manhattan bridge!

Last place of the day was to visit DUANE READE, for some drinking water and tea, coz is freezing cold… DUANE READE like 7-eleven in Singapore, over-priced, the only difference DUANE READE is the size of MUSTAFA! (haha..), it is also a pharmacy!

Here’s i was back at the hotel finally, to get some rest, because tomorrow is the big shopping trip to WOODSBURY PREMIUM OUTLET

Finally got to sit down and write about my NY Journey… What supposed to be a 6D5N journey became a 8D7N journey, bcoz it was impossible to finish my itinerary in 6 days! Preparation began early for me, 2 weeks before i depart, i ask the walking NY dictionary, Ps Yong….

It was supposed to be a 2 person trip, but unfortunately feng was still recovering from a recent operation, thus i decided to go ahead despite the daunting challenge of visiting a city I never been too, let alone navigating in it by myself, but it was too good an opportunity for me to chicken out!

The first challenge was to find a good hotel to stay, which will keep me safe alone… So i spend 3 night searching for the right hotel on combinedhotels.com, hotels.com… finally i landed a great rate for HOTEL MELA… right on Street 44, between sixth and seventh ave.. Note: the best place to stay is anywhere between 40-49 street and between sixth and seventh ave/broadway! The next was to book my flight from LA to NY, which was easily done on Zuji.com… And the do note rates can change like stock market.. 4 hours ago, it cost me me SGD 206.. 4 hours later, i had to booked it at SGD$236… but still cheap lar for a 6 hour flight.

Next was booking my tour and airport transfer. Taxi is way too expensive.. I wld recommend everyone to use supershuttle (Too make sure they load all ur luggage, and make sure when they unload for others, they do not give other yours). Each way just cost USD$16 before tip… (Search online for coupon-plenty around) Booking my tour was tough due to many choice.. in the end i settled for NY Explorer Pass for 7 attractions at US150, save me over 100 of dollars.. The 7 attraction were:

• CitySight NY Tour Bus (consists of Day Tour to Uptown, Downtown, Brooklyn, Night Tour all around manhattan and brooklyn bridge, and Cruise to see Statue of Liberty)
• Madame Tussaud
• Top of the Rock
• Woodbury Premium Outlet (THe most beautiful factory outlet i ever seen)
• Discovery Time Square Exposition (Titanic Exhibitions)
• Ripley Believe it Or Not!
• Metropolitan Museum

Finally, you can’t go NY and not watch a broadway musical, but the problem is getting it at a cool price.. I didn’t want to queue @ TKTS coz time is short, weather is cold, and options and seats are limited… Thus i googled over the internet for coupons again (in US, u get a bargain with coupons all over the internet).. So here’s i was 50% discount for Mary Poppins or 30% discount for Rock of Ages (which got a great review).. i decided to pay more for a great seat USD$80 for center row for Rock of Ages to make sure my first experience was good! All set with air ticket booked, hotel, tour, broadway all booked!

Next I spend two days planning what i eat, where i go, what i buy, how much i spend all in one spreadsheet… and let the master Ps Yong permute it for me.. and i was all set for the big apple trip!

Fast forwarding to after my mission trip in LA …….

After sending off the mission team on a Monday, i extended my stay in LA for half a day (Airport Hotel) to sleep thru and recuperate for the BIG APPLE TRIP… Taking the shuttle, Check-in was brief and here’s I was eating mcDonalds snack wrap (grilled chicken-why singapore can’t offer that) and walnut and fruit salad (taste terrific). I seriously luv the Mac in US. I ate in 5 in 17 days i was there, bearing in mind i have not ate it for 4 mths in singapore. Here’s i was traveling alone from West to East of US… Big Apple here i come!!!