LOSE 8 KG IN 10 WEEKS

For those who suffer with weight and struggling to get back in shape. This post is not to convince you to loose weight or stop loving the way you are, but to share my weight loss journey to those who really want to get back in shape and getting back in shape helps increase their confidence.

I used to have this shape back when I was single (pros of being single). Back then I was Sales and Marketing for TV channel in Thailand. Stay in shape, dress up nicely and wearing makeup is my everyday life. As a sales and marketing I am the first impression of the company (this is what they said).

I always love to eat and like to cook but I mostly devoted my single life to work, so not so much time to eat and cook which is easy to stay in shape. Then I fell in love with a man whom I call husband now a day. He love to eat, try new food and really like cooking just like me. The fact that you have some one to eat with you is really enjoyable. One year passed and I realised that I put on another 10 kilograms because of love. 😂

The photos below was me when I decided to loose weight.

I stared by ordering a scale that can show the percentage of the muscle, body fat, visceral fat and metabolic age. I noted down every details one day before I start diet. Oh, I also order a lot of protein shake (powder).

My Body Composition Analysis:

Weight	65 kg.
Body fat (%)	32%
Visceral fat (%)	Level 6
Muscle (%)	27%
Metabolic age	42 years old

Oh my God! The stat made me want to start today instead of tomorrow, especial the metabolic age back then I was just 32 and my metabolic age was 42 which is 10 years older than my really age. This means my body work like a 42 years old instead of 32 years. The best is to have your metabolic age younger that your really age.

To be able to go back in shape I will first need to improve my metabolic age. Metabolic age play a really important part in our health. The fitter, healthier, and stronger you are, the lower your metabolic age will be. Muscle burns more than fat, which means someone who has a high level of muscle mass will burn more calories sat down, then someone with a lower muscle mass.

If your metabolic age is younger than your actual age, this is great news and shows you’re in good shape – some adults manage to knock 20 years off their real age. If your metabolic age is higher, this is a sign that you need to improve your metabolic rate by changing your diet and fitness habits, and get any possible health problems, text me for a weight loss coach.

Road to 8 kilograms down:

1. Sleep well

I started by went to bed before mid-night around 11 pm and sleep around 7-8 hours a night. Sleeping is the first healthy routine because our bodies treat sleep deprivation as a threat, sending us into ‘survival mode.

When the body is sending us into ‘survival mode’,

• Our appetites increase in order to encourage us to take in more energy to deal with the threat
• Our metabolisms slow down in order to conserve resources
• Stress hormones encourage us to store stubborn fat, particularly around the midsection

2. Breakfast: I had breakfast within 2 hours after wakeup. My breakfast is rich of protein, I sometime taking protein shake because it was easy to preps I can just drink it in the car while driving.

3. Morning break: Because I didn’t have a big breakfast, so I will be hungry around 10 am. I will take a high protein snack just around 80 kcal.

4. Lunch: Lunch is my primetime of the day, it is the only time that I can stuff my face with food. However, my lunch still focusing on high protein but low fat i.e. chicken breast, eggs, and etc. with brown rice.

5. Afternoon break: Sometimes I will be hungry around 4 pm. I will take a high protein snack just around 80 kcal or protein shake.

6. Dinner: I mostly have liquid for dinner i.e. protein shake or clear soup and cooked vegetables sometime because cooked vegetables is easier to digest than a raw vegetables.

Then try not to eat or snack at least 4 hours before bed. Three day after doing this I check my weight right after I woke up on the forth day I already loose 1 kilogram. This changed really made me happy and motivated me to keep going.

The photos below is the comparison between before and after 2 days: In two days I already can see a bit of my abdominal line.

Here is the photos after 3 days of dieting. It was a big different because 1 kg. that I loose was 1 kg of fat. As we know 1 kg of fat is much bigger than 1kg of muscle.

My weight keep going down everyday about 1 kg every week. The photos below was after 2 week of dieting. I start to see my S waist and abs line. During my diet I also practice a bit of yoga that help with weight loss about 2-3 times a week.

Loosing weight never been easy for anyone. I have tried many different ways even taking the pills to loose weight which is my big mistake because it screwed up my metabolism big time. Seeing my body transform every week make me feel very happy and not give up on my diet plan; I plan to do it for 10 weeks. After 6 weeks I can see a big different between before and after. My cloth size went down from L to M and M to S, my face smaller and look younger. Above everything I am very confident. I gain my confidence back and enjoin dressed up and put on make up.

Here is the result after 10 weeks of diet:

Weight	65 kg. >> 57 kg
Body fat (%)	32% >> 29%
Visceral fat (%)	Level 6 >> Level 3
Muscle (%)	27% >> 30%
Metabolic age	42 years old >> 35 years old

The keys to get back in shape is to have right dieting plan and commit to your plan until you see the different . For those who trying to loose weight or get back in shape I would like to tell you that “If I can, you can” Don’t give up on yourself. You’re stronger than you think.

If you can control what you eat, you can control anything in this world.