How to lose weight

For those who are blessed with good gene, they always seem to stay slim even if they ate a lot and did not bother to exercise (ignoring the unseeable dangerous high cholesterols of course). For the rest of us, it is a continuous and lifelong journey to keep slim and maintain our weight.

During my National Service (NS) training days, I lost a lot of weight that I turned from a slightly fat boy with a really round belly to a slim boy with a flat belly, no six packs abdominals (abs) sadly. So how did I miraculously achieve a flat belly within just three months? It was purely mental focus to endure and persevere through the training.

All day long, we will exercise and train military foot drills under the hot sun, till the point that lunch and dinner time all I could think of first was to gulp down cold syrup drinks to quench my thirst and the heat till I could barely eat much of the actual meal (western styled meals are usually exception cases). On book out weekends, fast foods and all other delicious food did not seem to put back any fats to my belly.

However, after the intense first three months training, I started to slowly gain back weight with the absence of the daily exercise and military foot drills under the hot. Months or a year later, I gained back some of my belly fats. Before NS, I was fat during my secondary school first year but by the fourth year I become slimmer maybe due to the stressful study environment or my Co-Curricular Activity (CCA) which involves foot drills as well.

After starting to work in the workforce, I lose weight again after beginning to go to the gym frequently for six to seven times per week. The gym workout classes were so much fun even though repetitive. Months later, I become slimmer and started on ketogenic diet (keto diet), which is really just removing carbohydrates such as rice, noodles, bread and French fries etc. from my food, and become more slimmer.

However, the habit of snacking kicks in, at first it was just one or two piece of snacks, slowly snowballed into many pieces because I just want to chew on something when my hands are not busy even though I may be very full already. And all it took was just a few days of binge-eating and you can undo the weeks of exercise efforts and keto diet.

Reduce or remove carbohydrates and sugar from eating and drinking

Start by drinking less sugar versions of drinks such as less sugar instant coffee or tea, best is no sugar versions if you can drink. if you really need to drink carbonated drinks, drink something like Coke Zero or those carbonated water with zero sugar but keep to a maximum of one to two cans per day.

Of course, the best is plain water and you can make it more “delicious” by putting it in the refrigerator to make it cold before drinking. Try to drink at least one litre or more of water daily. You may also want to consider reduced intake of salt as it may bloat your belly due to water retention.

As carbohydrates are our main food with the rest as side dishes, it will not be easy to eat little to no carbohydrates with less than $5 per meal but you will have to try your best and make a bigger portion of your meal filled with proteins such as chicken, pork, beef, lamb, fish, octopus etc.

Alternatively, you can try those protein powder that contains little to no sugar. The main purpose of protein is to make yourself feel full or satiated so that you do not feel hunger nor experience gastric pain. By consuming little to zero carbohydrates, you will realise that you no longer feel food coma nor sleepy after your meals.

Prevent binge-eating and limit portion size

Whether its meals or snacks, we will tend to over eat when our hands are not busy such as watching a movie etc. or when there is still food on your plate while you are chatting with others.

  • Stop buying food with the idea of getting value for money based on quantity
  • Stop buying and storing snacks from supermarkets, if you really need to have a snack, go down to your nearest convenience store or vending machine where the snack portion size is small. Only buy one or two snack maximum as every little thing you eat adds up to your belly fats in the long term
  • Focus on what you are eating, and when you feel full or satiated already, stop eating and remove it from your reach
  • Find a job that keeps you busy most of the time till you will at most leave your chair for toilet only
  • Find a hobby such as a computer game, videogame, gardening, dancing, swimming etc. that keeps you immersed or engaged till you will not think about grabbing a snack to eat
  • Do house chores such as mopping the floor, hand washing clothing, cleaning the dishes etc

Walk or exercise more frequently

The purpose of walking and exercising is to build muscle as well as to use up energy in your body so that your body has to take some energy from the fats stored within instead. It may be some time before the body takes more energy from your belly fats, so you will have to be diligent in exercising frequently.

Walking for long duration will also use up energy, you will notice that you will also starts to pant after awhile on the treadmill or going up a staircase etc, your leg muscle will feel sore, or you will feel tired after a long walk if you are not fit enough yet.

When exercising, focusing on your breathing will help to deliver more oxygen to all parts of your body so that body chemical reactions can happen more effectively. It will also help you to overcome your exercise limit because you are focusing on your breathing and not so much on your muscles cannot endure anymore.

  • Attend workout classes if you are not used to gym on your own
  • Attend yoga classes to stretch and improve your flexibility and muscle while also learn to focus and breathe properly
  • Alternate days between weight lifting exercises and cardiovascular exercises such as jogging, swimming etc so that while one part of your body is sore, you can work on the other part so that you do not injure yourself
  • Try High Intensity Interval Training (HIIT) as it has the potential to shorten your daily exercise duration while achieving the same amount or more result than normal exercises of a similar nature (Note: just ensure that you are healthy enough or have seen a doctor to ensure you are suitable for it before doing HIIT)
  • Instead of using escalators or elevators, try walking the stairs or just walk on normal floor

The key is to keep doing it continuously in order to maintain your slim and fit body. When you restart your exercise routine after a long break, you will find that you are back to the beginning and it will feel as exhausting and difficult as it was years ago when you first started exercising.

So keep exercising and maintain a reasonable portion size, low or zero carbohydrate and sugar diet.

How to start on something

For those of you who have chanced upon this website in the past few years, you would have realised by now that this is the actual first entry posted on this webpage. The previous post, which has now been deleted, was part of the free WordPress theme template. It was quite an eye opening experience when you realised that how to start on something is actually not that hard.

This website was first started in the middle of the pandemic when I realised the importance of having a second stream of income. While at the same time not breaking the company rule of no moonlighting without first seeking permission with a valid reason. For many of us, moonlighting may not be a suitable option when your job requires you, whether directly or indirectly, to work overtime when the situation requires it.

Of course, if you are earning a substantial amount of income, then you may not need to consider a second stream of work income, but rather making your money work for you to gain more money. However, for many of us, we may not have enough money to truly make use of money to gain considerable amount of money.

As you search the internet, you may have come across many suggestions of how to create a second stream of income. But if everyone starts doing the same thing you may not be able to earn much, if any, reasonable amount of income. However, if you do not start, you may never know how it will really turn out.

The real issue is how to start on something. There may be many factors that prevent you from starting anything.

Factors that prevent you from starting anything

You may be a perfectionist where everything must be good and ready but it will also prevent you from truly starting because you just do not feel that it is perfect enough to start. You may be fearing that even with all your effort it will end up in failure, but if you do not start you will never know if it might succeed. You may have many ideas of what you want to do but unable to decide which you actually want to do, many available free tools on the internet to use but you may not find them to be as easy to use, have many periods of time when you are bored and trying very hard to find some entertainment to do till you may even be rewatching shows you already watched.

So how to make yourself start something? It is not easy but at the same time not that hard either. All you have to do is to pick out one small part of the idea, and just do it. For example, you want to do spring cleaning for your entire home and do not have the equipment to do so.

Pick out one small part of the idea, and just do it

Create a simple to do list on your phone or even on a small piece of paper. When you are heading home and happen to pass by a place that sell the equipment, buy it. You do not need to start cleaning on the same day you bought the equipment, it can be any other day. When you have free time but trying to find something to do, take out the cleaning equipment and just do one area or even one small area like one window even if you have half a dozen windows. As you start cleaning that one window, if you feel like it, you may just end up cleaning the other windows as well as maybe even the floors, tables and the rest of your home.

The key is to choose something small and just do it, it does not need to be perfect. As long as you are doing it, it is good enough.

So, start doing.