New Semester

Starting a new semester....
I was quite happy with my result last semester...even i was very lazy on study!!haha...may be I geng or i got my grandpa "bao you" haha..swt!
However, in this new sem...i told myself..i can't do work in last minute liao lo.....haiz..I really experince it!!Shong ar...I want "piah"..I wants to get all A in this semester...Dreaming lo!!

California Fitness

第一次到健身房， 心有点紧张。 我告诉我朋友我要去california。。。他们都吓倒。问我为什么我要去california...还问我几时起飞呢！哈哈！原来他们都误会了....不是那个california 而是Mid valley 的california fitness。zhadao-nya.....去健身房真的要有人陪， 酱才不会觉得闷或是被一些基老(gay) 搞。SWT...haha.....

Keep going...to Achieve

Actually, leading a healthy lifestyle and healthy eating behavior is not an easy job. This is due to the individual’s busy lifestyle, stress and many others. Nowadays, some serious diseases such as cardiovascular disease (CVD), diabetes, heart disease are related and causes by the overweight or obesity. This is not only a serious health problem in Malaysia but also worldwide. The disease brings by obesity and overweight are terrifying because it can cause death. According to statistic, death rate extrapolations for USA for obesity is about 300,000 per year, 25,000 per month, 5,769 per week, 821 per day, 34 per hour. These huge digits really bring alert to the people that obesity are slowly and slowly killing people’s life. Hence, the actually cause of death are not because of the obesity itself but the side effect or diseases bring by the obesity.
Besides the biological factor, psychological factors such as unhealthy eating behavior are the factors of cause obesity among the people nowadays. In my case, in past few years I use to be an obesity person. My weight is around 83kg. I was overweight. It is really a nightmare for me during that time. Actually, when I was fat, I totally do not feel that I was fat. People around me are making fun of me. In class, I do have a pseudonym called F4 which mean Fat Four!!Sweat…I was accepting it and feel happy that I was the center of cloud and the topic of discussion. After my form five, I was cut down my weight until 67kg and now it was raise again around 70kg, and I can feel my tummy growth bigger and bigger. This is due to my unhealthy eating behavior and unhealthy lifestyle. After I study in UCSI, it was a big changes of my lifestyle especially my eating behavior. I do not take breakfast, I do not eat in time, skip meal, I like to eat when feels stress, and take supper. It happen may be I was lazy or my mum not control my diet any more…haha..Maybe I try to defend myself..Defend mechanism!! I need to change myself…I cannot stick to the unhealthy lifestyle anymore!!!
In my plan to reduce my weight, I had chosen some ways take suitable for me to practice. Firstly, I choose to play badminton. I order to achieve the goal which is reduce 0.5- 0.9 kg of weight per weeks, I need to consume a daily mail with 596.2 kcal per day. This is the reason I need to choose to play badminton every Monday, Tuesday and Thursday which means 3 day per week. If they are a time allow me to do more, I will choose to go for gym in school. I really needs to thanks to my friends that spared their time to accompany me to play badminton. Touching….!! Another way to reduce my weight is walk. Walk as much as I can. In life, many people did not realize that walk can help people to reduce body fat up to 100kcal. May be it was not much in reducing kcal, but slowly and slowly it will help a lot if compare with taking any substance or medicine to reduce fat. The medicine some time will bring side effects to health but walk will not. So, I will start to walk more in my life. Sometime I also will ask my friends to walk with me. But, they will complain and scolded me, crazy…haiz!
I used to eat very fast. Some time I need to save time and I will eat and to my thing at the same time. So, I will try to change all this unhealthy behavior because it will affect our digestion. Ah..some time I also like to eat while watching a TV show.
Everybody will facing stress, include me. When stress, some people will choose to smoke, take drugs or some unhealthy ways to reduce stress. Some will go for exercise or do some social works. However, I will choose to eat when I was under stressful. I have a bad habit on it. When I really feel stress and I can’t cope with it, I will run to a shop and buy a lot of snacks and soft- drink to eat. After I eat a lot, I will start feeling guilty and blaming myself “why I want to eat so much, I fat”. How to reduce stress?? “Listen to music”, “go sing kareaoke”, “go sleep” all of this is the suggestion given by my friends. I have found out one way for me to reduce stress which is take a pillow and scream out..will feel better after you express all your stress or anger. Or, I will choose to play badminton. When I play badminton, my mind was so “light”. I do not feel any stress at the moment. I very enjoy it. So, I was very encouraging the people surrounding me to go for badminton or exercise. It really helps to reduce stress.
With all the tips and way to reduce fat given, I think that self- monitoring are important in order to achieve the goal. We really need to follow the plan we set. According to transtheoretical model, some time there is a difficult for people really moving from the stage of preparation to stage of action. If the people do not have high self- efficacy or self- monitoring, it was hard to achieve or make a changing in their life.
Still…I was keep going to achieve my goal until one of the day I really think that I am totally perfect… you can do it HonChin!!

My way to reduce weigth, stress and fat....

My problem...unheathy eating behavior. This have bring me a very headache problem which is increase my body weight and my fat in my tummy.
After I have think and plan due to over come this problem, I will choose to go for Aerobic exercise such as play badminton, running, and go for gym. I think this three exercise are suitable for me because I like to play badminton. since play badminton can help me to reduce mny body fat, I will plan to play 3 time a week or more than that if I got extra time to do so. besides, when play badminton, it can help me to forget my unhappy thing or reduce my stress..I really enjoy the moment of playing badminton. I feel free in my mind... And also, I will plan start to go for gym with my colleague in Carlifornia fitness center in April.
other than that, I have also found out some easy way to lossing weight through daily life activity which is alighting one bus stop early and walking the rest of the way, park at far end if car park and walk, mop the floor, wash and wax the car , play with your children, do sit up during tv commercials and walk to your colleague’s desk instead of using the phone or email….we never realize that, we can also easily reduce our weight through our simple daily activity which is walking. Walking 2000 steps can help to burn about 100 kcal. If you walk extra 2000 steps a day, you would not gain any weight. So, I will choose to walk to school, if the destination are not far, I will start to walk rather than take car. So, try it today.......

I have found some tips to help me to reduce fats and oils consume in my meal.....
Strategies to reduce fats and oils
· trim the serve size of meats. Choose lean meats, cut off visible fat or skin. Steam, boil,broil,stir fly.
. Add spices ie, ginger, pepper.
· Don’t smother your food in oil. Butter, creamy sauces or dressing. Try lemon juice with herbs on salad. Use margarine/ vege oil.
· Be aware of hidden fat ie, chocolate, sausages , cookies
· Move to low fat and reduced fat dairy products ie, low fat yogurt, milk, cheese
· Learn to read the food labels to identify the fat content.\
Eating tips
· Eat smaller portions/ eat small frequent meals
· Avoid in-between meal snacks. Try to substitute chocolate or cake with fresh fruits
· Be conscious or pay attention to eating: never eat while driving a car or watching tv.
· Eat slowly
· Limit alcohol intake.
· In case of over-eting, try to compensate by doing additional exercise or cut down on next meal.
· Try do not skip meals especially breakfast as this will avoid tendency of overeat the next meal.
I will try to follow all the tips, but it some time also quite hard for me. I now staying with my family and I do not cook at home. it was hard for me to choose or to cook my meal in healhty way...I just buy all my meal from foodstore. but, i will try to follow the eating tips provide...hope I can success...

Stress and Eating Behavior

We experience stress when something happens within ourselves, or in our environment, that challenges our status. Stress can be internal for example, worrying about something or getting upset, or external which is taking an exam or rushing assignment for due date. Actually stress is an integral part of daily life, how we eat in response to stress can have an impact on our overall diet and health.

And people may have eating disorder when stress. An eating disorder is mean compulsion to eat or avoid eating. Besides that, nowadays people are usually on slimming diets especially female or “watching their weight” all the time will also lead them to stress and may happen Anorexia nervosa which mean force to vomit after taking the meal .

Binge eating which is involve a very large amount of food in a short period time also one of the problem which may relate to stress. People that struggle with binge eating are likely to have alcohol problems and engage in impulsive behavior. They do not feel that they can control themselves, and have difficulty discussing their problems and feelings. They also have more health problems, a hard time sleeping at night, muscle pains, and headaches. Affected people often have suicidal thoughts, struggle digesting their food, and are stressed.

I also have this kind of unhealthy eating problem..When I was feeling stress, moody or boring, the first come to my mind is “EAT”. I have a bad habit which is when I was in stress or moody, I will go and buy snack and soft drink and finish it all in one short. I will feel better after I eat. But sadly…after eat, I will feel guilty and feel regret why I eat a lot. What can I do???

Weight Loss Goal

Diet & Exercise Prescription
In order to lower my weigth, I have aim for 0.5- 0.9 kg weight loss per week. This may be quite challenging task for me...Last few weeks, one of my friend who is a direct saller selling a product name Reductil. So, she help me to plan the way to reduce weight in healty way. Frist, she help me to count my basal metanolic rate(BMR), my energy expenditure required (EE) per day and come out with one my dietary prescription.
Here aer the way to count my BMR, EE and dietary prescription:

BMR(men)= 66 + (13.7x Wt) + (5 x Ht) - (6.8x Age)
=66+ (13.7x 76) + (5x 1.7) - (6.8x 23)
=836

EE= BMR x activity factor
*Activity factor= 1.2 for sedentary
*Activity factor= 1.4 for sedentary

My EE= 836x 1.2
= 1003.2

1kg body fat = 7700kcal
so, if I want to reduce 0.5 kg weight in one week, I need to reduce 550kcal per day
If I play badminton,, I can reduce 143kcal per day.
So, my dietary = 1003.2 - (550-143)
= 1003.2m- 40.7
= 596.2 kcal
Finally, my dietary prescription was 596.2 kcal per day.
I must tell myself, I need to control my diet and go for badminton at least 4 time a week....but, I got so much time to do so???haiz....

My Problem- Unhealthy eating behaviour!

Obesity or over weight becomes the factor that causes many diseases such as diabetes, heart disease, cardiovascular disease and many others. What causes obesity or over weight? Eating behavior is the most important element to address this problem. Nowadays, many young children, college student and working people facing the problem of overweight because they do not consume over calorie, do not do exercises, do not eat break-first, and do not eat at the right time. In this brand new year, I would likes to change my eating behavior. I hope can strengthen up my tummy muscle and lose some wieght because according to BMI measurement, I was under overweight.

Obesity is a condition in which excess body fat has accumulated to such an extent that health may be negatively affected. If there is too much fat especially in waist area, there will be a higher risk for health problems which includes high blood pressure, cholesterol, diabetes & heart disease/ stroke.

There is another effects on obesity:

• Obesity will reduce life expectancy by 6-7 year,


• increase fat mass: social stigmatization, osteoarthritis, obstructive sleep apnea.


• Increase of fat cells: cancer, diabetes, cardiovascular disease


• Depression In women


• Suicidal

According to 3rd Malaysia Mortality & Morbidity Survey 2006, 44% of Malaysia are overweight or abase, 33% are hypertension, 20.6% are hyperlipidemia and 14.9% are diabetes. This date shown that Malaysian are not really concern about thier healthy. How do we measure our body fat?Body fat percentage: (1.2 x BMI) + (0.23x age)- 5.4 – (10.8 x gender).So, my body fat was 16.89%. Before 2005, my body weight was 83kg. To culculate my body fat during that time, it was 23%. It was under obesity and over weight. After my form 5, I was successful to reduce my wieght untill 65kg. Now,I have a unhealthy eating behaviour. I do not eating breafast, eat supper, and I like to eat when I feel stress. This is a main problem that my tummy bigger and bigger compare to last time. It really make me feel unconfident. I really want to change myself and lose some weight and fat on my waist.

Starting My First Blog

Actually I had plan to start a blog long time a go...but, I feel lazy to "blogging". Anyway, our lecturer "order" us to creat a "health" bolg in oder to create awereness and motivation to become more healty in 2009. I hope this blog really can help me to change and exchange some idea and experinces about living healthy.