::: More Reasons to Eat Fruits!!! :::

::: Get Glowing - 5 Simple Secrets to Simply Perfect Skin :::

1. GO EASY

Your skin doesn't need to be scrubbed to be clean. Mild, non-detergent cleansers are your skin's best friends.

2. HARD-WORKING

Just like you, the best skin care products are multitaskers. Look for a moisturizer with a broad spectrum sunscreen that will help prevent premature skin damage and provide day-long hydration.

3. CLEAN ON THE INSIDE

Your skin is as healthy as you are. Eat well (lots of fruits and veggies), stay hydrated and get plenty of exercise for your - and your skin's - health.

4. THE RIGHT HABITS

make sure you cleanse away all makeup before bedtime, avoid heavy makeup when you can and change your towel regularly to avoid bacteria build-up.

5. SKIN PATROL

The best thing you can do to keep your skin safe and looking young is to stay out of the sun. Wear a big hat, long sleeves, and, of course, sunblock. If you're outdoors a lot, re-apply frequently.

Source: Health.Com Magazine, October 2012 Issue

::: Rindu :::

Hi Semua,

Iyerrr aku rindu...Rindu dengan apa??? Rindu dengan tempat kerja lamak ku.

Benalah pepatah dahulu mengatakan, "kadang-kadang benda yang kita benci, akan menjadi sesuatu yang paling kita rindui".

Yes. Nang bena aku rindu dengan pekerjaan lamak ku yang salu menjadi keluh kesah and mengganggu emosi ku sepanjang zaman.

Tapi itu sekadar rindu sahaja. Sik salahkan.

Rindu dengan kebingungan bila terdengar bunyi telefon berbunyi. Rindu nak berolah-rolah dengan kawan-kawan kat sia. Rindu dengan pekerjaan yang lebih sistematik walopun leceh kat sia. Rindu nak travelling. Rindu kepak sampe leput bila terpaksa travelling day trip then esok terus pergi kerja agik...Rindu my workstation

Kinek tok, aku blur, tapi aku redah ajak. Kat ctok sik sistematik.mungkin terlalu banyak bos so situasi perkejaan ya menjadi clash. Tapi aku x maok bingung part ya. Aku just maok siapkan apa yang dah diamanahkan dengan aku.

Kat unit tempat aku bekerja tok aku seorang jak perempuan. Kadang2 aku perasan orang2 di unit aku tok nangga aku semacam jak. Maybe cdak diat aku macam "rajin & tekun bekerja kali" jadi cdak x biasa nangga pemandangan ya...(yer muji dirik rajin tek)..

Lepas ya cdak suka berloya-loya seolah-olah sedang mengumpat (mengumpat aku ka) tapi dalam bahasa yang aku kurang faham lah (Cdak cenel Wah Lah Toi and aku cenel Astro Ria)...

Workstation aku nang x berapa nak selesa and open..jadi cdak dapat tangga apa aku polah...Lebih aku asa terkesima, ada officer yang duduk belakang aku sesuaka hati nya nangga apa yang aku tulis dekat notebook ku tanpa aku sedar. contohnya bila aku gi jamban atau keluar sekejap.Camne aku tauk??? sebab lepas ya nya terus agak aku komen apa yang aku tulis...Yang herannya, bila aku tanyak soalan nya padah dengan aku, pandai2lah awak komen untuk report ya....haih terkesima aku...

Sesungguhnya, aku dapat simpulkan perkongsian ilmu agak limited kat ctok....Tok suh aku semakin rindu dengan tempat kerja lamak aku....Tapi xpalah.

Aku mesti redha and bersyukur. Perjuangan dalam berkerja mesti diteruskan. I know i can do it. InsyaAllah & Amin.

-RamaRamaFareeza-

::: The Powers of Gum (Yes, Gum!) :::

This "bad" habit has some legit mind / body benefits says recent research:

IT REDUCES STRESS

The repetitive action can be calming, says Andy Smith, PhD at the UK's Cardiff University.

IT SHARPENS FOCUS

"This maybe because chewing ups blood flow to the brain," Smith notes.

IT CURBS CRAVING

People who chewed gum in a Louisiana State University study had fewer food longings and ate fewer high-calorie sweets than their gum-free peers. Gum may trick your brain into thinking it's already had a sweet food, giving you a feeling of satiety, researchers say.

Happy Chewing

Source: Health.Com Magazine, October 2012 Issue

::: Resource Center :::

Gud Morning Peeps,

Hari Isnin, mesti orang semua tengah pasrah ber"Monday Blues" kan...

Samalah kita...

Ari marek sebelom tido aku bertekad, yang aritok aku mesti kerja benar-benar jangan main-main.

Cgek gik aku mesti pulangkang HEALTH magazine kat pusat sumber.

Ha what i like about my new working place is, its resource center. Pertama kali aku menjejak kan ke kaki sia aku pikir mesti penuh dengan buku-buku pelajaran, tapi rupanya lebih dari ya...ada macam-macam majalah juak...decoration magazines, reader's digest and my favourite among all HEALTH Magazine...Nama pun Resource Center kan....

Mun ada tip-tips yang menarik, kelak aku kongsikan dekat ctok okeyh...

Oklah maok pergi resource center lok. Ermmm I think i've develop new hobby which is Reading Seriously...Are you kidding???

Ok Bye-Bye

-RamaRamaFareeza-

::: Happy Bufday to You Amek :::

::: Emosi Wanita :::

Hi & Selamat Hari Isnin,

Sejak akhir-akhir tok emosi aku kurang stabil. Aku asa silap aku juak sebab terlalu memikirkan sesuatu yang belum pasti jadinya. Bila terlalu berfikir, benda yang membingungkan terkesan di jiwa and jadilah stress.

Apa yang aku risaukan??? Macam-macam.

1. Kerja: Aku paling takut dengan unknown things. Aku takut akan pandangan orang. Aku takut dengan komentar orang tentang dirik ku. Aku terlalu berhati-hati and mahukan yang perfecto sahaja dalam melakukan kerja. Aku takut akan expectation orang terhadap diriku. Aku takut akan kemampuan aku yang x mampu untuk mencapai apa orang expect.

Solutionnya: Aku harus Keep Calm, Berdoa, Istiqomah & Tawakal. Yess!!! Ya jak aku perlu lakukan. Kadang-kadang aku leka and lupak tentang sentence tok "kita hanya merancang, Tuhan yang menentukan". So apa yang aku harus polah kinek tok is, cuba lakukan yang terbaik walaupun kita bukan yang terbaik. Doa adalah suatu kekuatan. Mesti yakin pada Allah.

2. Kahwin: Sejak akhir-akhir tok, macam-macam jak aku pikir. Aku pande takut nak kahwin. Aku x pande masak. Ilmu rumah tangga pun masih kurang. Dapat ka aku adapt dengan new environment kelak. Camne Hari Raya ku kelak. Aku fikir tentang keluarga ku juak. Kewangan aku lepas berkahwin macam ne. Macam-macam....Sampe takat aku rasakan susahnya kelak aku nak sesuaikan dirik....Tapi aku tauk tok mainan "orang ketiga". Biasalah, orang ketiga sik suka kita menjalankan ibadah perkahwinan, so sukalah nya membisik-bisikkan rasa was-was, rasa bingung & rasa marah & even rasa buruk sangka pada Allah. Astagafihullah.

Solutionnya: Aku perlu lebih mendekatkan diri dengan Allah & stay positive. Xda cara lain melain kan, teruskan usaha, doa dan tawakal. Mesti bersangka baik pada Allah.

Doakan aku ya. Okay tata & take care.

-RamaRamaFareeza-

::: Kengantukan :::

Salam Jumaat & Good Morning,

Malam tadik tengah nyaman-nyaman tido, aku dikejutkan dengan percikan air mengenai muka. Amaigaddd, atap umahku bocor, cun-cun kebocoran ya melanda di tempat aku beradu....xda apa yg dapat dipolah kecuali tido atas lante...tilam pun dah lebor, repuk ajaklah selimut....

Terus tido aku terganggu. Tapi sempat juak aku menginsafkan dirikku pun sekejap. Dalam ati ku madah "macam toklah asa urang susah, bila ujan lebat macam tok mesti x tentu tido"

Mudah-mudahan kita sentiasa dilengkapi dengan rasa syukur. InsyaAllah & Amin.

-RamaRamaFareeza-

::: Tangan Berbunga :::

Hi semua,

Tiba-tiba aku mengkompiuskan dirik aku lagik dengan isu kecil lagi terpencil. Apa yang kompius tek??? Aku kompius sama ada time akad nikah, perlu sik bunga tangan or not. Aku rasa macam sik perlu jak. Tetapi nangga gambar-gambar orang lain mcm ada jak kewujudan bunga tangan time akad nikah. Hurmmm. Rasanya, aku decide sik perlulah bunga tangan time akad nikah lah kot. Yeah save budget.

What say you???

-RamaRamaFareeza-

::: Sikda Papapun :::

Hi semua,

2 hari lepas, aku ada appointment nampung gigi dekat Poliklinik...

Buang tenaga jak aku feeling nervous, rupanya xda papapun...

Ngiluk lite-lite je...

Sepatutnya aku kenak tampung 5 batang gigi ku tapi hari ya tek nya hanya nampung 2 batang gigi jak...

Sebab??? Sebab the other 3 gigi ya, 2 daripanya terletak paling dalam dekat gigi atas and kedua-duanya dalam mode horizontal...dapat megin x? Hihi. Sebatang ya lagik baruk tumbuh (Tua eja juak maok tumbuh di saat2 orang nak masok usia 3 series) n terletak paling dalam and gigi bawah...

So doctor kata, mun ditampung kenak operate isik gusi....So, aku san buyan sekejap bila nya madah operate-operate ya...

So optionnya, nya suh cabut. Sebab??? sebab ketiga-tiga gigi ya sikda function and in the future akan memberi masalah. Cabut!!! Aku san buyan sekali lagik sekejap...

Aku decide aku hold dolok proses mencabut ya. Sebab??? I is ketakutan. Tunggu aku berani sikit baruk aku cabut lah...

Oklah sambung kerja dolok. Bye & take care.

-RamaRamaFareeza-

::: Demi Gigiku :::

Gud Morning,

Angin sepoi-sepoi ngiluk dah semakin terasa....aritok aku ada appointment dengan doktor gigi di Poliklinik.

Cuak asa hati nak jumpa doktor gigi...macam-macam jak dimegin ku...Almaklumlah lah rasanya last aku jumpa doktor gigi is masa aku sekolah menengah...lepas ya xda gik.

Yapun kamboh juak doktor and konco-konco pembantunya (nurse) dikerjaku....lelah cdak bertahan ngn tangan ku...apa tek tangan aku pande berkukut ngn doktor gigi indah....haha gine gaya doktor gigi nak ngegon gigiku...

Tapi demi "kesihatan, kecantikan & keselamatan" gigi ku.Aritok aku bertekad walopun takut, ku mesti redah juak jumpa doctor gigi...rasa ngiluk tok mesti dihilangkan dengan segera...kemungkinan ada gigi-gigi yang akan dicabut juak...owh tidak...mak takut nokkkk...tapi xpalah ku redah juak....

Semoga haritok berjalan dengan lancar. InsyaAllah n Amin.

-RamaRamaFareeza-

::: 2 Bulan ka 3 Bulan :::

Gud morning semua...

Pagi tadik before turun kerja lepas salam dengan mak, akupun madah, "mak ritok 4.3 owh...3 bulan gik mak...nebez"

Sampe opiz, Mr. Meow kol, akupun madah skrip yang sama....Mr meow madah aku babo....ada 2 bulan gik lah.......

Bila ku congak2 dengan jari nak mena mati juak...tinggal 2 bulan agik....

Start lah gelabah lam ati ku tok....Mudahan dipermudahkan...

Nak dijadikan cerita, plan awalnya aku n Mr. Meow plan nak kawen bulan 11 tahun tok...Bila kmk duak dah setel hal meli rumah awal bulan 1 this year, tiba-tiba Mr. Meow mengusul idea baru, ajak aku settle down in middle of this year.

Mula-mula, aku kurang setuju sebab too rush...sebab terlalu singkat nak settle keperluan perkahwinan..tauk-tauk jaklah pompuan tok kan leceh....

Bila aku fikirkan balit, kenak nak tangguh gik perkara baik...then aku pun setuju...

Aku fikir juak mun aku kahwin bulan 11 pun for sure 3 to 2 months before majlis bok aku kamboh nak uruskan segala keperluan....Bak kata urg Sarawak "selagik sik nikah, x pande udah" ada-ada jak nak ditambah....macam ya juak mun hari nak raya "selagik sik raya, lom abis barang nak dibeli"

Aku realize one thing. Bila kita dah dekat di ambang nak molah majlis perkahwinan,semua yang aku berangan-angan dolok marek nak dipolah untuk majlis ya bertukar menjadi lebih selective. Mana yang practikal diambik kira...mana yang leceh-leceh ya dua tiga duak tiga juak nak polah...

Mungkin memang masa mek duak pun dah tiba, alhamdulillah dapat juak kmk duak book dewan walopun singkat juak masa mek org book ya...

So far, dewan, mak andam, baju akad n sanding, catering dah di settle. yang lain2 seperti pelamin and photographer maseh mencarik2...masa dah tight juak tapi aku lom madak bingung gik part pelamin n photographer ya. maybe dalam masa terdekat tok akan decide....

Apa yang aku harapkan, semoga majlis mek duak kelak diberkati, berjalan dengan lancar dan meriah.

InsyaAllah & Amin.

-RamaRamaFareeza-

P/S: before aku publish entry tok aku congak lagik bukan 2 bulan gik tinggal 3 bulan giklah....Mr Meow ya kompius hehe

::: My Internet Connection is Back :::

Salam n good morning....

After 2 months menunggu dengan penuh sabar, akhirnya access internet buatku telah direleasekan...

Alhamdulillah, siklah aku kebosanan menunggu detik 5 pm pulang kerja....

Senang juaklah aku molah rujukan di internet...Almaklumlah aku kan Ms. Blur...

Aritok aku kerja setengah hari jak...Because petang kelak aku kenak attend workshop di Pustaka Negeri Sarawak...

Workshop apa???? Workshop "Bengkel Buskers (Muzik Akustik)"

Yah camne aku tok nong satu alat muzik pun aku x tauk main....dah cdak antar kita encang jaklah pergi nak...

Tapi xpalah, muzik akustik memang halwa telinga aku suka dengar. Oklah I pi sambong keja dulu ek... Tata & take k.

-RamaRamaFareeza-

::: I m Still Alive :::

Salam semua...

Yesss Im still alive...

Dah dekat berbulan-bulan rupanya i did not update my blog

Its not that I am too busy the bee

Tetapi, dekat tempat kerja baru ku, access internet belum di release lagik untuk aku...

Ermmm, so slowwww tapi apa boleh buat....terimak ajerlah...

Dekat tempat kerja baru....aku still adapting with new environment....

New colleagues, new scope of works and of course new challenges...

Walopun aku selalu diserang Nervous Breakdown, aku just REDAH ajak dengan terbaik and tawakkal pada Allah SWT...

Tapi syukur alhamdulillah, cause thus far, semuanya okay-okay aja

Then, insyaAllah projek "My Home Sweet Home" akan start this year...

So, will update progressnya di blog bila dah start

Then for my personal stories, insyaAllah something good will happen this year. InsyaAllah and Amin. Doakan aku ya kalian yang sedang membaca ini... (ada orang yang sedang membaca kerr)

Have a nice day

-RamaRamaFareeza-

::: #58 Diet Rasulullah :::

::: #57 Cerita Hari Ini :::

Salam semua,

Tiba-tiba datang rajin maok update blog.

Hari tok macam-macam (*xdalah macam-macam ne, ckit sahaje) cerita rasa nak dikongsi dalam blog tok.

Pertama: Tengahari tadik receive call. Syukur Alhamdulillah. I got new job. Alhamdulillah. Syukur...syukur x terhingga pada  Allah SWT atas rezeki yang x disangka-sangka tok. Walopun aku agak nerves n takut untuk memulakan sesuatu yang baru. But, there always be a first time right?

Kedua: Alhamdulillah. aku dah hantar draft report pada client untuk their review...fuhhh feel relieve a bit. Hope xda banyak gilak komen from them. Amin

Ketiga: Tadik jenjalan di Popular Bookstore, aku telah berjaya merembat majalah RAPI. Macam lamak dah rasanya aku x beli magazine. Aku suka gilak-gilak majalah RAPI tok cause lot of lot of information about health. Al-maklumlah, ai kan dalam proses untuk menguruskan dirik. Tambah-tambah, tajuk kat muka depan yang menarik perhatian aku ialah "Paha makin MEMBESAR, anda perlukan bantuan!!!" yes i need help with my "Drumstick" homaigadddd...bingung asa nyawa ku nong

Keempat: Ai dah ada DIARI 2013 youuu....Ai nang dari zaman MUDAK dolok memang biasa berdiari. Bukannya ada ayat-ayat lemah gemalai pun di dalam ya. Cuma just reminder and to-do list jak. Al-maklumlah memori ai tok ada lemah sikit dalam pengingatan terhadap kerja.

Kelima: Di saat tengah menaip entry tok ai laparrr lah.hehehe

Kbai. Take care.

Yang Menaip,
Fareeza

::: #56 Salam Maal Hijrah :::

Assalammualaikum & good morning semua,

Esok hari, cuti...Yeay alhamdulillah...
Salam Maal Hijrah buat semua...semoga kita dimurahkan rezeki dan berjaya dalam apa yang kita impikan di dunia & akhirat. Amin.

Jangan lupak baca Doa Akhir Tahun & Doa Awal Tahun keyh.

Doa Akhir Tahun

Doa Akhir Tahun dibaca 3 kali pada akhir waktu Asar atau sebelum masuk waktu Maghrib pada akhir bulan Zulhijjah.
Dengan izin Allah, sesiapa yang membaca doa ini akan mendapat Perlindungan Allah SWT dari fitnah dan tipu daya syaitan serta mendapat setahun keampunan dosa yang lalu.

Maksudnya:

Allah SWT berselawat ke atas penghulu kami Muhammad SAW, ahli keluarga dan sahabat-sahabat baginda dan kesejahteraan ke atas mereka.
Wahai Tuhan, apa yang telah aku lakukan dalam tahun ini daripada perkara-perkara yang Engkau tegah daripada aku melakukannya dan aku belum bertaubat daripadanya. Sedangkan Engkau tidak redha dan tidak melupakannya. Dan aku telah melakukannya di dalam keadaan di mana Engkau berupaya untuk menghukumku, tetapi Engkau mengilhamkanku dengan taubat selepas keberanianku melakukan dosa-dosa itu semuanya. Sesungguhnya aku memohon keampunanMu, maka ampunilah aku. Dan tidaklah aku melakukan yang demikian daripada apa yang Engkau redhainya dan Engkau menjanjikanku dengan pahala atas yang sedemikian itu. Maka aku memohon kepadaMu.
Wahai Tuhan! Wahai yang Maha Pemurah! Wahai Yang Maha Agung dan wahai Yang Maha Mulia agar Engkau menerima taubat itu dariku dan janganlah Engkau menghampakan harapanku kepadaMu Wahai Yang Maha Pemurah. Dan Allah berselawat ke atas penghulu kami Muhammad, ke atas ahli keluarga dan sahabat-sahabatnya dan mengurniakan kesejahteraan ke atas mereka.

Doa Awal Tahun

Doa Awal Tahun dibaca 3 kali selepas maghrib pada malam 1 Muharram 1433.
Barangsiapa membaca doa ini sebanyak 3 kali selepas solat rowatib ba’diyyah Maghrib pada malam tanggal 1 Muharram, Allah akan memerintahkan 2 malaikat untuk melindunginya daripada fitnah dan tipu daya syaitan selama setahun yang mendatang.

Maksudnya:

Allah SWT berselawat ke atas penghulu kami Muhammad SAW, ahli keluarga dan sahabat-sahabat baginda dan kesejahteraan ke atas mereka.
Wahai Tuhan, Engkaulah yang kekal abadi, yang qadim. yang awal dan ke atas kelebihanMu yang besar dan kemurahanMu yang melimpah dan ini adalah tahun baru yang telah muncul di hadapan kami. Kami memohon pemeliharaan dariMu di sepanjang tahun ini dari syaitan dan pembantu-pembantunya dan tentera-tenteranya dan juga pertolongan terhadap diri yang diperintahkan melakukan kejahatan dan usaha yang mendekatkanku kepadaMu Wahai Tuhan Yang Maha Agung dan Maha Mulia.
Wahai Tuhan Yang Maha pengasih dari mereka yang mengasihi dan Allah berselawat ke atas penghulu kami Muhammad. Nabi yang ummi dan ke atas ahli keluarga dan sahabat-sahabatnya dan kesejahteraan ke atas mereka

::: #55 Tujuh Perkataan Mulia Yang Perlu Diucapkan Setiap Hari :::

Assalammualaikum and good morning semua,
Maseh ketandusan idea nak update blog. So aku just maok share this thing yg aku dpt from FB ;)

Sama-samalah kita mengamalkannya keyh ;)

Love,
Fareeza

::: #54 Yakinlah :::

InsyaAllah...Amin.

Love,
RamaRamaFareeza

::: #53 Inspiring Story :::

Good morning,

Since aku dalam proses mendietkan dirik, aku nak share satu story from Kevin Zahri's website. For me it is inspiring story yang boleh motivate aku untuk loose weight. kindly read the stories below:

Tia Hakim: How I Lost 18 Kilos In 8 Months

• Name: Tia Hakim
• Goal: Weight Loss
• Height: 168cm
• Achievement: Lost 18kg in 8 months (76kg – 48kg)
• Blog: tiahakim.blogspot.com
• Twitter: @tiahakim

Start Your Own Journey Here!

All my teenage life I have always been 43-44kgs. When I got married I gained a bit, I was around 46kgs. From then on I started to gain weight consistently until I reached 54kgs. Then I got pregnant and gained 22 freaking kgs which made me 76kgs :O Right after delivery I lost 10kgs (weight of baby, blood, placenta etc). I am now 48-49kgs at 168cm. So this is the journey of how I went from 66kgs to 48kgs.

Post Labor Dilemma

After I gave birth, of course I was really pressured to lose all the baby weight. I wanted to do it right since my priority is my baby and also my health. Taking pills was definitely not an option because I was (still am) nursing my daughter, Alayna, and didn’t want to risk her being affected by whatever it is that I consume. Exercising was also not an option for two reasons:

1. I hate exercising
2. I was not physically able to do so because I had a c-section and I needed to rest until the wound was healed. I wasn’t even allowed to move around that much.

Because of the c-section, I was also unable to do what most people do during the confinement period to help them get back in shape: Bengkung (where you put on a corset super tight for at least 20 hours a day). No traditional massages, bertungku, param, pilis and whatnot either. At least not for the first month.

My weight before – 76kg

I did not let those restrictions deter me from my goal. I knew for sure that there were other things I could do to help me shed those kilos. After doing lots of research (and by research I mean google. Damn I love google), I found a viable plan. To lose weight, I needed to: 1. Get rid of access water retention. 2. Get rid of fat in or at unwanted places.

1. So How I Got Rid Of Water Retention?

Simply put, your body needs water to survive and if you don’t drink enough water, your body would get the impression that water supply is scarce so it would retain the water that you consume for rainy days. Which is why a lot of people actually carry water weight.
The water that the body stores contributes to your overall weight and you’d be surprised if you knew how much. So if you start to drink adequate water (approx 3L a day I think), your body would think that hey, looks like water supply is actually abundant, we don’t need to store them, so your body would then get rid of those water that has been kept all this while. INSTANT WEIGHT LOSS =D

…I had to take toilet breaks every 10 minutes … the fastest and most efficient way is from peeing. Takkan la from sweating or crying kan?

I actually found out about this theory a few years ago during my PwC days. I would finish a small bottle of mineral water every hour or two for a week. I had to take toilet breaks every 10 minutes because my body was getting rid of all the excess water that it had been storing and the fastest and most efficient way is from peeing. Takkan la from sweating or crying kan? Lol. I lost 2 kgs by the end of the week.
Knowing that my baby weight was significantly due to water retention, I figured the same rule must apply to women who just gave birth. So I made sure I drank 3-4L water a day. I spread it out so that I drank evenly throughout the day.
A friend of mine wanted to lose weight so I suggested this. She was skeptical at first but then she tried it and it really worked! Although you have to bear in mind that you can only lose a certain amount of weight from doing this because once all the stored water has been discharged, thats it. You won’t lose anymore water weight because you were drinking enough hence your body sees no need to retain water. Get it?

Isn’t God great? Our brains and bodies are so smart!

2. How to Get rid of the fat?

Simple. You wanna lose weight, you gotta trim the fat. If only it’s as easy as it sounds. Well actually, it is IF YOU KNOW THE RULES. Don’t blindly go on a crash diet by skipping meals or things like that. You could be worse off.

It is all about CALORIES. I highly recommend you to buy Kevin Zahri’s e-book, particularly “How to lose 5kgs in 5 weeks” or the Malay version Panduan Kurangkan 5kg 5 Minggu.

I got the all-in-one package which is only rm60 and you get so many other e-books too like 20 Pelan Diet Malaysia examples and how to curb cravings and lots more. I also follow him on twitter @kevinzahri for daily tips. You can even tweet him if you have questions about health and fitness.

eBook Panduan Kurang 5kg 5 Minggu over at http://kevnzahri.com/ebooks/

He basically compressed all the information that I found out from days of googling about calories and weight loss in that one e-book, as well as other useful information. Very well explained and detailed. The key is CALORIE DEFICIT. A lot of people don’t realize that to lose 1 pound you need to have a calorie deficit of 3500. Calorie deficit means your calorie INPUT (from eating) has to be less than your calorie OUTPUT (from exercising or consuming less calories than you need). So first you need to know how much calories that YOU need in a day. It depends on your weight and height and a few other factors so each person’s calorie requirement is different. Kevin’s e-book has a comprehensive example on how to calculate that.
From there I started planning my journey. I calculated the total weight that I wanted to lose and I converted it into the amount of calorie deficit and I divided it by the number of days that I was giving myself to lose all the weight. I had to be realistic so I gave myself 60 days I think. The calculation showed that I had to make sure I had approximately 3500 calorie deficit a week, which meant 500 calorie deficit a day.

My 500kcal Per Day Deficit.

So my calorie input has to be 500 less than my calorie output.
The fact that I was nursing Alayna gave me an added advantage because breastfeeding burns around 500 calories a day guys!! Thats equivalent to like 3-4 hours of treadmill session! Say whaaaaaaaaat. My eyes almost popped out when I discovered that fact. I burn 500 calories everyday while lying down hahahahhaha.

My weight now – 48kg in August 2012.

Then I came up with my meal plan. 3 meals a day with 2 snacks. I had to make sure that they do not exceed the number of calories that I was allowed to consume.

Cekodok.com is an excellent guide to check the amount of calories in Malaysian food. They have a really extensive list.

• My breakfast usually consisted of egg whites, a slice of bread, jam and water.
• For lunch I would still have rice and lauk. But I made sure that the portion of my rice was really small. And I mean REALLY small. Like, 3-4 spoons only.
• For dinner, I pretty much ate Subway sandwiches because he always tapau food for me on the way home from work and Subway was the easiest and one of the healthiest options. You can get a brochure from Subway where they list out the subs that they have and the number of calories for each type. I always get the turkey slice, no cheese and BBQ sauce only. You can eat anything really, just make sure that it’s within the calorie budget and try not to eat fried food etc.
• For snacks, I would have yogurts or fruits or cheese and crackers.

See? There is no need to starve yourself. There’s a lot that you can actually eat on a restricted calorie diet. I was eating 5 times a day and I was okay. Before all this, I used to eat like an unrestrained pig. I eat even when I wasn’t hungry. But after 2 months of healthy eating, I got so used to eating smaller portions that I just can’t eat as much as I could before anymore.

There is no need to starve yourself. There’s a lot that you can actually eat on a restricted calorie diet. I was eating 5 times a day and I was okay.

Sure enough, by drinking lots of water and watching my calorie deficit, I started to steadily lose weight until I finally reached my target! I was so amazed. Losing weight is definitely not rocket science. IT’S JUST MATH =D

Other things worth mentioning are:

• I would drink water before I have my meals so that I wouldn’t have to eat so much to feel full
• I drink plenty of water throughout the day to curb hunger in between meals and snacks.
• Absolutely no fast food and carbonated drinks or any sugared drinks for that matter.
• I sometimes cheat a bit by having a small serving of ice cream or a chocolate bar. I mean yeah I wanted to lose weight but I was not going to totally deprive myself from little indulgences. I think once in a while its’ ok otherwise you would go cuckoo.
• I started wearing bengkung a month after delivery. Not sure if that contributed because I had started to lose weight even before that by practising healthier eating habit and even after I started wearing bengkung, I still lost weight at the same pace. I wore it mainly to support my tummy so that the wound would hurt less when I move about.
• I only had 5 or 6 sessions of traditional massage, tungku, palas, pilis etc.
• I took Nona Roguy phytonatal pills which are meant to be taken by moms during confinement period. Thats the only supplement that I took and it is not for weight loss, it is for internal health and to help bowel movement.

I think that’s all. If I remember anything else I will update this post.
I personally don’t believe in taking slimming pills. There are too many risks associated with them. I think supplements or meal replacements are ok but you still have to watch what you eat. And please don’t starve yourself. Yes you will lose weight but it will also slow down your metabolism which means that when you start eating again you’d gain weight faster. Eat smaller portions but more frequently. That way your metabolism will keep going. Don’t take short cuts, do it right. It’s not just about reaching your target weight, it’s also about staying healthy doing so.
Good luck guys! Hope this helps. If you have any questions/requests email me at tiahakim255@gmail.com or visit my blog at http://tiahakim.blogspot.com/. Someone requested that I do a tutorial on my skincare/makeup routine. It’s on the way, will keep you guys posted:)
XXX,
Tia Hakim

*aku pun terus follow blog Tia Hakim* ;)