One Kilo in One Month..

Its official.. the scales stopped a kilo early today.. i have successfully lost a kilo.. its a reverse trend for me.. i usually gain a kilo a year..

i have always been heavier than others my age.. never bother much about it.. partly cause i chose to not care and partly i didn't have the confidence that i could.. over the years many people have advised me to Go for a walk, Exercise, drink honey in warm water early morning etc etc... i chose the easiest option.. honey on empty stomach.. it did make me look leaner but i never checked its effects on a weighing machine.. couple of months ago i did try it again.. but since i now live in a city whether it is cold and dry.. i got a nose bleed.. so put a full stop..

I was tested for PCOS and Thyroid in between... and i struck gold in both.. The doctor said that both conditions could be the root cause of my weight gain and put me medicines... in the year that followed... i had lost 5kilos straight...

Losing 5kilos without any exercise or special diet made me very happy.. it was good news but still i was obese..

I suffer from Subclinical hypothyroidism where my TSH was 13.. way above normal whereas my T3 & T4 were normal.. and since that day i have been starting my day with a thyroid tablet..

I visited a thyroid specialist who double underlined the fact that i HAD to lose weight..

My next stop from there was to a gym near my house.. all women.. that was a plus point... i enrolled without wasting a minute on second thoughts..

So here is my gym routine and diet chart to see what makes it work:

1. Brisk walking on a Treadmill (0% incline) with a speed of 5.5 to 6.0 for about 15-20mins everyday...
2. A seated cycle (70 to 75rpms level3)or a cross-trainer (elliptical)(60-65 rpms level3) for around 10-15mins each day..
3. Aerobics classes on alternate days for one hour..

All above are cardio exercises..
4. Other exercises for Arms, Legs, Abs etc..

My Diet.. the word seems big.. but i have not missed any of my favourite foods.. just have reduced the quantity..

6:30 am - a cup of coffee with milk, one spoon sugar only, 2 high fibre biscuits if i am hungry

8:30 am - was recommended to have a wheat bread sandwich.. but i have 2 rotis / dosas/ idlies etc.. they say to avoid coconut.. so my chutneys are pudhina, tomato etc

11:00 am - a veg salad and a glass of thin buttermilk (i end up skipping this)

1:30 pm - Lunch - 2 rotis / 1.5 cups rice.. 2varieties of vegetables and the salad if u had missed it at 11:00...

4:30pm - a cup of coffee with one spoon sugar and 2biscuits optional

6:00pm - a salad / veg soup / fruit

8:30pm - dinner.. similar to breakfast and i avoid rice at night..

10:00pm - a glass of skimmed milk or a fruit...

Recommended to include greens 3 times a week..

This diet works best with 1hour of exercise every day.. which can be just plain brisk walking.. the dietitian said "no sugar" but i stick to one spoon..

also i have not completely avoided the comfort foods.. i don't binge on them either.. i watch the intake..

in simple words eat only for hunger and not for desire..

i joined a gym to get my weight loss started.. i needed the push towards a healthier lifestyle.. else on my own i wonder if i would ever have pushed myself to it.. now HEALTH is deeply embedded in my mind.. i don't feel in-confident.. i give my best to all the workouts.. in my aerobics class there are many who are excellent and many struggling like me...

all that you have to do is "Not Give Up"...