KL'S BIGGEST LOSER - Update #1

First Update on KL's Biggest Loser:  Two weeks since its launch, this is our first update.  Loser #1 - lost 700g, Loser #2 - gained 1kg and Loser #3 - gained 2kg!  Apa dah jadi?  The blame is on year end celebrations that didn't end up until the first two weeks of the new year.  Beginning of the year is the continuation of year end celebrations with free flow of delicious foods and drinks.  It's no exception for Loser #1.  However, a few days prior to weighing day, he attended a free seminar and he skipped all the meals (coffee break and lunch)!  He came back to the office joining other colleagues having salad instead for lunch! 

Other than skipping those foods that are rich in fats and carbs, he also did his exercise regularly.  He worked out on Cross Training machine that burned around 150calories at any one time for 3 days a week.  And he did his brisk walking/jogging and swimming over the weekends! 

The challenge is how to reduce more weight and when we reach the target, it's the biggest challenge of all; how to maintain it?  It's really about moderation and taking the right amount and types of foods.  It's always about less carb and fats; and more fiber and protein!

Loser #1 has also started his breakfast diet on muesli!  It's a very healthy breakfast and the oat content and other fibers helped in bringing down cholesterol level.  Stay on for more updates!

KL's BIGGEST LOSER

1. These days a lot of people complain that they have put on weight and they are struggling to lose it.  Once we enter the work life, our lives changed dramatically.  We no longer move about that long and our desk bound jobs chain us to our desk and thus sedentary lives.  It's all  about rest, work and eat on a daily basis. 
2. And the food intakes have also changed when we enter the work life.  To majority of us, we don't get to eat home cooked foods anymore as we are at the office during day time.  We have our breakfast, lunches, dinners and high teas at restaurants near our offices.  Typically, they are all carb laden diet.  We can't get healthy foods that easily here in KL.  Even if we can, it's normally more expensive than the usual local breakfast, lunch or dinner.   
3. Therefore, it's no surprise that we put on weight easily.  Even when we exercise, we can't seem to get rid of the bulging tummy. I am no exception.  Why is it so?  I am not an expert, however it's all about the calorie intake.  How much can we exercise to lose a kg?  1kg is equivalent to 3,850 calories per week or 550 calories per day. Can you burn it by exercise alone? No way! We are all busy executives and we are not super fit to endure 1 hour or more on treadmill. 30 mins of treadmill will burn about 200 calories.
4. So, how to lose weight? The answer to that is a combination of diet and exercise.  Perhaps we can exercise 3 days a week and burn around 200 calories (that’s 600 calories weekly) and more rigorous exercise during weekends to burn 500 – 700 calories (hiking, jogging, swimming, etc). That means the exercise will burn about 1,300 calories. And we need to reduce the calorie intake by another 2,550 calories less a week (that means about 510 for 5 days consecutively). 510 calories is quite easy right? Perhaps, no more heavy breakfast, perhaps instead of full serving of rice for lunch, go for half serving (not even half serving) and perhaps can skip dinner on alternate day.
5. With that note, I am pleased to launch KL's Biggest Loser (what a name!).  A campaign for me and two other usual suspects to lose weight.  And I'll monitor and update here.  Good luck to three of us!