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.