Miss Obesity Rehab

THE 100 GREATEST WEIGHT LOSS TIPS

2015-06-23T14:45:00.003+02:00

I need to copy and share this list before it disappears! I found it here.

Nutrition

Which foods are your natural allies?

1. Eat vitamin-filled melon followed by protein-rich egg for the perfect fat fighting breakfast. The eggs even break down the melon's carbs.

2. Swap your regular cheese for goat's cheese. It's 40 per cent lower in calories than cheese made from cow's milk.

3. Drink oolong tea instead of water. The combination of caffeine and EGCGs will burn 12 per cent more body fat.

4. Choose spinach ahead of other greens. It packs double the fibre, which helps your body process fats more efficiently.

5. A daily glass of red wine can stop you putting on fat, especially around your belly. Resveratrol from the grapes inhibits the development of fat cells.

6. Eat more berries to lose weight. Other fruits contain fructose, which can combine with carbs to add body fat.

7. Eating a bowl of muesli two hours before training increases fat burning during your session. Muesli is a slowdigesting carbohydrate and is less likely to be transferred to the body as fat. A good energy boost.

8. Eat 'good' fats to burn fat. Eggs, walnuts, rapeseed oil and the dark meat in chicken are all good for this, and also help cut the risk of heart disease.

9. Eat Swiss cheese after a meal to boost fat fighting. It contains potent fat-burning calcium.

10. A salad of black beans, peppers, tomatoes, onion and sweet corn with olive oil and lemon helps weight loss. This healthy combination will shed the pounds.

11. Eat avocado. This will supply oleic acid that aids weight loss and helps to stave off hunger pangs.

12. Eat two scrambled egg whites and two sausages for breakfast. The protein will keep hunger at bay.

13. Drop a few kg by switching to red cabbage with your lunch each day. It aids weight loss by increasing your body's production of fat-burning adiponectin and appetite-suppressing leptin.

14. Want to lose weight but love mutton? Portions taken from the loin end of the hind leg packs the most protein, with minimal fat marbling.

15. Drink juice with 'bits' in. The fibre is processed more quickly, making you feel fuller for longer.

16. Eat high-fibre, low-starch carbs such as raw nuts, quinoa, barley and oats. These will regulate your insulin levels and reduce hunger pangs throughout the day.

17. Eat pineapple. Not only a great snack to spark your metabolism, it has bromolina that breaks down protein.

18. Sprinkle cinnamon into a yoghurt each day to burn fat. The spice is a powerful metabolism raiser; half a teaspoon a day is enough to burn an extra kilo a month.

19. Swap rice for grated cauliflower to shave your gut. It's non-starchy, and the Vitamin C hit helps you burn body fat for fuel during physical activity.

20. Add chilli to your meals. This contains capsaicin that fires up your metabolism to process fats faster.

21. Add paprika to meals. Its ground red peppers contain six times the vitamin C of tomatoes, crucial for helping your body to turn fat into energy.

22. Dilute full-fat milk in your cereal with water. This reduces the absorption of sugar, and decreases fat intake.

23. Fish and natural yoghurt will help boost your metabolism. They are great sources of iodine, which encourages the thyroid gland to burn fat.

24. Sip green tea. It contains a compound that reacts with caffeine to boost fat oxidisation.

25. Putting tomatoes in your sandwiches will keep you feeling fuller longer and make you less likely to gorge on post-lunchtime snacks. The fruit suppresses the hunger hormone ghrelin.

26. Drink milk. Calcium prevents fat storage at the cellular level

27. Eat blue corn tortilla chips. They are half the fat of standard crisps and also release sugar more slowly into the bloodstream, which controls insulin levels and slows weight gain.

28. Red meat can help you lose weight. It packs a lot of the proteins that help you maintain muscle mass, and muscle burns four times as many calories as fat.

29. Vinegar-based food dressings contain acetic acid, which speeds up fat-burning rate. Add a few glugs of vinegar daily to salads.

30. Drizzle a little olive oil on salads. Its 'good' fatty acids trigger a protein that tells the body it's full, to help prevent you from overeating.

31. Try Omega-3 fatty acids as a new supplement for weight loss. Found in fish and nut oils, they are essential good fats that helps cut weight. Bonus: helps reduce heart diseases.

32. Munch three 250-calorie protein-rich snacks a day. Those who do so are 30 per cent more likely to lose weight.

33. Go for pomegranates. Their seed oil reduces the body's ability to store fat, and they'll curb your desire for sugars.

34. Have red peppers. They contain capsaicin, the chemical that gives them their taste, and which boosts your resting metabolic rate by up to 25 percent.

36. Eat rajma masala once a week. The spices will boost metabolism.

37. Take a tablespoon of coconut oil a day. This will raise your metabolism and reduce body fat.

38. Go nuts with 70 almonds a day. You'll lose eight per cent body fat in six months. Their protein and fibre keep you feeling full.

39. Eat beans. People who eat them are 22 per cent less likely to become obese.

40. Add lentils to each meal to lose over 7kg in 10 weeks. The pulses are packed with the amino acid leucine, which burns fat fast.

41. Strategise your food. Even the lightest snack in your office canteen can lead you to obesity. Pack home food and live lighter!

42. Eat an apple 15 minutes before a meal. You will consume 187 fewer calories if you do.

43. Want to boost metabolism with breakfast? Blend 200g strawberries, 125ml soya milk and 2tsps vanilla extract for a belly-busting smoothie.

44. Grab a handful of peanuts a day. This is to get hearthealthy folates and fibre, plus a higher satiety level than other foods.

45. Get the right percentage of body fat. Eat 1.5g of protein per kilo of body weight.

46. Add spring onions to your post-workout meal. They metabolise carbs for fuel which aids weight loss.

47. Drink grapefruit juice. You'll lose 2kg in 12 weeks due to its insulin-lowering enzymes.

48. Eat eggs for breakfast. They contain low-calorie protein, perfect for weightloss, plus they'll keep you full all morning.

49. Eat a portion of dairy every day. Doubling calcium intake increases the rate your body metabolises fat by 50 per cent.

50. A glass of carrot juice a day will help you lose 2kg over 12 weeks. It's high in nutrients that help burn fat.

51. Drizzle on some soy to shed the pounds. Research shows soy proteins interact with receptors in our brains that tell us we're full.

Lifestyle

Make these a habit.
52. Chew sugarfree gum. Do it for 15 minutes after eating, and again two hours later, to cut snack cravings.

53. Eat raw chillies. They release stress hormones in your body, which boost your metabolism and improve weight loss.

54. Eat with others. Research shows people match their food intake to their dining partner. Eating with a lady means 35 per cent less calories.

55. Take a calcium supplement. You'll lose 2.6 per cent more fat than those who don't.

56. If it didn't grow, walk or swim, don't eat it. Processed foods have unhealthy transfats and artificial sweeteners.

57. Have a laugh. A good laugh for 10 minutes a day increases weekly energy consumption by up to 280 calories.

58. Multiply your ideal body weight in pounds by 10 to know how many calories to eat daily. It keeps your eye on the prize.

59. Cut out the late night carbs. Bigger men are likely to eat 25 per cent of their calories after their dinner.

60. Slice food into strips and pile it high. You'll eat less, but feel full.

61. Order one large meal rather than a mixed platter. Small dishes urge you to over-eat.

62. Tempted by an all-you-caneat Chinese buffet? Cut calorie intake by 30 per cent by using chopsticks.

63. Slice your food to consume 20 per cent fewer calories. Sliced stuff is larger than equal amounts of whole vegetable.

64. Take lunch breaks away from your desk. You'll consume 250 less calories in a day than those who eat and work.

65. To burn more calories, listen to music that builds tempo during workout. It'll help guard against fatigue.

66. Make a point with acupuncture. Do this once a week to lose 4.5kg in 90 days. Pressure points trigger pulses that suppress appetite.

67. Banishing carbs will lead to storing more fat in the long run. Cut carbs by 200g a week to incite the appetite repressing hormone leptin.

68. Wear glasses with blue lenses. They cut weight by blocking hunger-stimulating red light.

69. Tune into classical music. Relaxing music during eating will make you'll eat less.

70. Turn off your TV while you eat. This will cut 3.5kg of weight gain each year.

71. Stress at work is the biggest cause of overeating. Breathing for two minutes and focusing on your diaphragm will dampen hunger pangs.

72. Fire up the tandoor to grill the calories in your meat. Barbecuing meat lets extra fat escape while it cooks. If you are slimming, heat it up.

73. Go to the cinema. Plain popcorn lowers your blood glucose levels and burns fat.

74. Take a hot bath in the evenings to aid digestion. It will also help you sleep.

75. Invest in a juicer for your bar. Freshly squeezed fruit juice mixed with your drinks can cut down alcohol intake and provide antioxidants.

76. A strategic tipple aids weight loss. Small amounts of alcohol increase the body's metabolic rate, causing more calories to be burned.

77. Wait before going for seconds. It takes your brain 20 minutes to tell you that you feel full.

78. Leave a maximum of three hours between meals. This ensures your metabolic rate doesn't fluctuate.

79. Have more sex. As well as burning 150 calories every 20 minutes, it boosts a hormone that increases your metabolism and lean muscle growth.

80. Hit the Horlicks before bed. It's full of sleep-inducing trytophan. Lack of sleep spikes cortisol, disturbs blood sugar and leads to overeating.

81. Sit down at the table to eat. You'll eat a third less than when munching on the move.

82. Eat breakfast. Those who fail to kickstart their metabolism with a morning meal eat 100 more calories a day.

Exercise

Time to transform your regime.
83. Avoid energy drinks during your workout. Their high-GI carbs can make you pick up body fat. Drink water instead

84. Walk after exercise to keep fat-fighting enzymes working. Sitting for too long deactivates the enzymes that prevent fat storage.

85. Double your calorie burning. Alternate between upper and lower-body moves during your workout.

86. Hit the treadmill. The running machine is the best tool in the gym to burn the most calories in the shortest time.

87. Burn fat faster by skipping. Ten minutes of it will burn the same number of calories as a half-hour jog.

88. Take creatine after weight training. It will increase your body's metabolic rate by 6 per cent-so you'll burn more fat.

89. Do 10 burpees every morning. 30 seconds of intense exercise each day can up your metabolism in two weeks.

90. Resistance training with low weights builds Type-II muscle fibres. This is important for increasing metabolism and reducing body fat.

91. Be quick. Performing explosive exercises burns 11 per cent more calories than doing them slowly.

92. Don't exercise alone. Train with friends and you'll lose 1/3 more weight.

93. Work out with your leg muscles rather than your upper body. Your body uses more energy-and calories.

94. Perform your cardio exercises at 6pm. This is when body temperature peaks, making for faster reactions.

95. Pump iron quickly. Lifting weights more explosively burns more calories.

96. Take whey protein. It'll also help you lose 6 per cent more body fat compared with those who don't use it.

97. Exercise in direct sunlight to lose 20 per cent more body fat. It boosts the appetite killer leptin.

98. High intensity intervals are the perfect lard-busters. They burn up to 30 per cent more calories.

99. Bleary-eyed exercise helps you burn fat faster. Training first thing in the morning will shed a kilo quicker than at any other time.

100. Play squash for an hour. You'll burn 1,035 calories- which is more than you would playing any other sport.

Day 3!

2014-06-03T23:30:00.003+02:00

BACK ON THE WEIGHT LOSS JOURNEY: The Cambridge Weight Plan -Day 1 !!!!

2014-06-02T02:14:00.000+02:00

Hey (again),

Yes you read it correctly I am back on the Cambridge Weight Plan! My plans are to do this diet for at least 11 weeks after which I will built up again! I have a lot of weight to lose and the number 1 reason why I chose to do CWP again is: my health issues.
If you read my last post you know I have been sick for two months and finally better. Not all my issues were weight related but my obesity definitely didn't help. The following issues are weight related AND keep me from losing weight at an acceptable rate (3 lbs or more per week) by diet and exercise:

* My breast size - EU 75I (US 34G- UK 34H - Aus/NZ 12G - B/E/F 90I - I/CZ 2I) vs my height - 158 cm (5 ft 2)

* Chronic back ache due to breast size

* Congested back due to breast size

* Higher susceptibility to illnesses due to weight

This means that I always have back pain. ALWAYS. And exercise makes it worse, to the point of having a hard to walking around the day after a good workout. When I had a healthy BMI, the pain stopped and I realized that my breasts just need to be a bit lighter in weight. I refuse to get a breast reduction because I haven't had any kids yet and breastfeeding can augment breast size (which would mean that I would possibly need another reduction 10 years from now which is ridiculous).
So I have decided to first get to a body weight where my breasts don't hurt me daily and the journey to it doesn't involve walking around like a granny with an overused hip and tired back.
The only way to do this without exercise and with results, to me, is this diet. I want to lose 24 kg (lbs) in the first 11 weeks, regardless of what I weigh now. Tommorow I will go to my consultant and get a full report on what my status is. When I get back home I will share the results with you!
Wish me luck!

xxx

Why I was gone for 2 months...

2014-06-02T02:12:00.002+02:00

Hey you guys!
I was gone for a while and never explained why, nor did I make the time to do so. Until now.
In april I suffered metrorrhagia, for 12 days, which led to severe anemia. This anemia caused me to faint in public, have chronic fatigue and a weakened body.
After fainting in public and finding out it was because of the anemia, I only took 3 days of of work and then got back at it full time (while the metrorrhagia continued for another 7 days).
My fatigue and weakened immune system made me more susceptible to germs and after trying to recover from the metrorrhagia and anemia, I quickly got sick again.
In the beginning of May I caught food poisoning, which led to nausea, cramps, chronic fatigue, elevated blood pressure, diarrhea, dehydration and intestinal infection. Apparently all this physical turmoil enabled Superficial keratitis in my left eye, which messed up my vision. I ended up on sick leave for 3 weeks and it was unwise to work on my weight loss while getting better from all of this.
Monday 26th May I can say that I was doing better than before but my GP advised me to wait till the end of the week before l started working on my weight loss journey again.
So... here I am! Ready to work on it starting today! On my next post I will explain exactly what process I started today! Stay tuned!

Baby Phat, Baby Steps 2.0: 5 Day Challenge [15]

2014-04-01T16:18:00.000+02:00

Status on 29 March 2014 -Day 12

Height: 158 cm/ 5 ft 2inches

Weight: 81,9 kg/181.2 lbs

Fatpercentage: 41,0% (Need to get that to 25%)

Total Body Water(TBW): 42.9 % (should be 50% or above)

Muscle %: 31.9%

Waist: 96 cm (Need to get that to 80cm which is healthy)

Waist to Hip ratio: 0.83 - MEDIUM RISK(0.8 and above = obese)

Bust: 110 cm (I'm ok with whatever)

Hips: 115 cm (I'm ok with whatever)

BMI: 32.8 OBESE (next step 25)

Metabolic Age: 44! (Need to get that to 28!!)

As stated in the video the next challenge consists of the following steps:

The 5 day challenge

11. Swim once/week

12. 1/2 tsp cinnamon a day

13. At least 250ml vegetable juice/day

14. Intermittent fasting - 12h

15. At least 3 YT videos per challenge

Just like last time I will explain why I am choosing these steps as the next 5 steps:

#11 Swim once/week

Even though it may not be the best choice for exercise when it comes to weight loss, it is the best exercise for my cup size. I have the EU cupsize 75 I, which I elaborate on here, and I am only 1.58 m tall so, the heaviness of my breasts takes its toll on my back and gives me back pain from time to time.

Swimming is a great exercise alternative for people with back issues , which makes it a good choice for my regular workouts. Regarding the little steps I am making to change my lifestyle I have chosen to start with swimming once week, from next week on.

My end goal is to be swimming 5 times a week, because it is all about weight loss first and then fitness. I will have to swim by using interval training and once I have reached 5 times a week and still have pounds to lose for at least 1 week(and have kept that limit up), I will jack the limit up to 6 times a week.

As long as I keep my appetite at bay, after swimming , it should help melt the pounds off.

But let's start with one.

#12 1/2 tsp cinnamon a day

And I don't mean that in a bad way

But half a teaspoon of cinnamon a day, can keep the fatness away!

I didn't know this at first and stumbled upon this advice by Men's Health, while surfing for weight loss tips. Apparently, 1/2 a teaspoon a day is enough to lose an extra kilo a month. I didn't believe that right away so I did my research.

What I found out was this:

- The cinnamon mentioned is real cinnamon (Ceylon cinnamon) not fake cinnamon (cassia).

The difference is a toxin called coumarin that can cause serious health problems when ingested too much. Cassia tends to have a much higher level of coumarin it, making it less suitable for what I am trying to accomplish.

The best advice I read is that when using more then 2 grams (1/2 tsp=2,5 grams) a day Ceylon cinnamon is a much better option with regards to the risks of liver damage [that cassia can cause] in your body.

I plan to fabulously head over to the organic supermarket to find my real cinnamon, next Tuesday (1/4/2014).

I promiss to let you know how it's been.

- Also, some of the information suggested to mix the cinnamon with honey for weight loss.

The honey need to be raw, unprocessed and mix with lukewarm or cold water to avoid enzyme-killing by heat. The combination is supposed to have a lot of health benefits, including lower blood pressure and less bad cholesterol. This is actually due to the cinnamon as explained here, here and here. So why add honey, that contains natural sugars yes, but no real groundbreaking benefits right?

NO. It appears honey is much more powerful than I thought. When losing weight, toxins are released in the body which antioxidants can "clean" up. Honey is rich in these anti-oxidants. Also honey is a good source of quick energy, although it should not be overused thus helping against fatigue. The best ratio for weight loss is 1/2 tsp cinnamon with 1 tsp honey a day.

The adding of 1 tsp of honey would only add 22 calories, so I don't find it a big deal to do this. I just don't understand what the adding of honey can do for my weight loss at the moment, considering that my research mostly indicated cinnamon as the appetite suppressant, health benefiter and I am not drained by my food regimen.

However honey, tends to do also regulate the appetite, while also give the body some energy. Though some sources state, that it is easy for the body to convert the natural sugars from honey into fat.

It may seem crazy complicated but it's very simple. This step is about cinnamon only. When I'm ready to make the honey-cinnamon-weight loss-drink mandatory I will include it in a challenge. Maybe even next challenge....

#13 At least 250ml vegetable juice/day

In order to do this you must get yourself a juicer! Some people will get store bought juices and/or mix them with water which doesn't offer the same nutrients as juice you make yourself, especially if you drink ~~evil~~ concentrated juice... Get yourself a j.u.i.c.e.r.!!!

Ok, back to the matter at hand. I need to get my raw vegetables in my body and some of it can very well enter through delicious juices. But what is the point of juicing if you can just eat the vegetables?

What's Cooking America says it best: "The biggest plus of a juicing for weight loss program is that it adds valuable, bio-available micro-nutrients with a wealth of health benefits at a minimal calorie cost, with no dietary fat. "

I helps to nutrition the body quickly, without adding excessive calories! So in order to battle the weight loss fatigue, I need to add this step to my list. Also the juices I make are calorie-conscious, mouthwatering creations that light up my life!

#14 Intermittent fasting - 12h

This is a lifestyle in which you fast for 8 hours or more and only eat in a specific eating window. Other versions also exist. My GP, dietitian and Cambridge-consultant of back in the day, all advised against the extreme form of this, which would be fasting for 20 hours and eating for 4. I, however, did some research on why this method has gained popularity over the years and found amongst others the following:

- Your body needs time to metabolize your food

- It's the easiest calorie-controlling method for me

- IF works for weight loss

- Starvation mode doesn't happen overnight

I found options here, here and here but 12h is best for now. All the other options call for longer fasting periods I am not ready for.

So I have decided to start off having a 12h-window and go from there. Studies suggest that women

#15 At least 3 YT videos per challenge

I have noticed that when I regularly record weight loss videos, I stay on track. It gets easier because I feel like I have this amazing support system watching me! So I need to is to do this to motivate myself and others that follow me for support!

I hope this is enough information for you guys!!

Why not chill with this AfroBeat collection:

Baby Phat, Baby Steps 2.0: 4 Day Challenge [9]

2014-03-26T17:31:00.002+01:00

OK, so I have done the 3 day challenge and I needed some preparation to move on to the 4 day chalenge.

The 3 day challenge, entailed the 5 first steps towards the massive weight loss that I have contemplated:

1. 2L Water

2. 1L Green Tea

3. At least 30 minutes of exercise

4. At least 2 portions of fruit

5. Max. 40 grams of added

sugar

Now it is time to speed up the process because it has been 4 days since the end of the last challenge. I am supposed to not have any days between my challenges, otherwise I will not make my 60 kg- deadline (1 July 2014!).

So without further a due here are the next 5 steps in my journey:

The 4 day challenge

6. My FitnessPal - Keep my Food Diary

7. 1500 Kcal/day

8. At least 200 grams/7 oz of raw vegetables

9. No alcohol

10. At least 25 grams of fiber/day

Why are all these steps necessary? I have done my research and been helped by my GP and dietitian, by getting tons of tips. My steps are a result of all of that. I would address the last 5 steps and explain why they are important:

#6 Keeping a food diary

There are several reasons for keeping a food diary here is my top 5:

1. It doubles weight loss and helps keep the weight off

Writing down what passes your teeth, increases your feeling of responsibility, therefore motivating you to take responsibility for what you eat.

Also it helps you have incite on the right food portions and flexibility that different food groups can offer.

2. It helps to curb your appetite

Because you're writing down what you eat, your own awareness is raised, it helps emotional eaters to realize why they are eating and how they can divide calories over smaller meals.

3. It helps you find out where your diet has flaws

If you for instance always think you don't use much fat during cooking or you don't eat that much sugar or you eat enough vegetables, you might be surprised by what step 1-2 can clear up. Check your food pyramid daily to be sure you are on the right track and all

4. It helps to plan out meals

After knowing what you eat, why you eat, how you can eat differently, you start doing it in a new way. You can even get to the point of planning out meals so well that cheating is nearly impossible. It also helps to stay disciplined when this planning out of meals keeps the meal plans diverse and tasty.

5. It gets rid of all non-medical ~~excuses~~ reasons for being/staying fat

We have heard it all: "my metabolism is just slow", "no matter what I eat I gain weight", "Food isn't my issue, I just need to exercise to lose weight", "obesity runs in the family" and more examples like this. If you have a medical condition that keeps you from losing weight, your GP will get positive results when testing for them. So if you think your body is broken, get checked. Once you turn out to be fine, a food diary will reveal the real reason of your weight: diet and lack of exercise .

After keeping a diary for a while you will be able to see patterns in your diet. Patterns that can help you define why you eat, when and in which ways you can change that. These patterns also explain the presence or absence of your bulge.

The why is clear but what about the how? It is important to be honest and as precise as possible when keeping your food diary. Throwing oil in the pan without measuring it is easy, but doesn't show how much fat you are consuming. Eating a fistful of berries seems healthy, but it doesn't clarify how many calories you consume in that snack.

So, a food diary doubles weight loss, curbs appetite, gives dieters a diet-reality check, helps food planning and kills most weight loss-excuses.

If you haven't started yet, these are the main reasons to start keeping a food diary NOW!!

#7 1500 Kcal a day

Weight loss happens when more energy (in KCal) is used than comes in. Your BMR tells you how many calories your body uses when at rest. I have used Scooby's Workshop to calculate how much I should eat to lose weight, while keeping an eye on my BMR.

At the moment the calculation has 1506 as its result but as soon as I lose 2kg or more I have to recalculate!

The reason why I needed to calculate these numbers is too keep myself from eating too little. I didn't want my body too "eat" my muscles. I first thought that 1200 Kcal would be the best way to go to avoid a weight loss plateau, but now I realize that this would be bad for my metabolism, LBM and dangerous for my vital organs. Even though there are critics who say differently. On my food diary website MyFitnessPal.com, there is a post about this that really helped me refresh my memory. I would advice to take a look at it!

#8 At least 200 grams/7 oz of raw vegetables

Everyone knows that it is important to eat vegetables daily, the health benefits are all over the internet. Eating more than 500 grams of fruit and veg daily can even decrease the risk of mortality. Vegetables are also very low in calories while high in vitamins and minerals, so they help keep the body healthy and the weigh loss going. They also help fill up the stomach sufficiently so they prevent me from eating too much ~~junk~~ food and unnecessary calories. Eventually I want to be eating 500 grams of raw vegetables daily but that will be a big task that will take time. So I start at 200 grams and every challenge I will increase this step with 100 grams.

#9 No Alcohol

This one is tough for me because I love my Chardonnay and Prosecco from time to time. But alcohol does not help weight loss, it impedes it. It offers empty calories, for next to ant-oxidants in red wine, it offers no nutrients. There are many ways how alcohol impedes, but I focus on one: appetite.

Next to the ways alcohol is bad for your liver and increases the amount of body fat that is stored when combining alcohol with a meal, it increases the appetite, suppresses your inhibition which compels you to eat more. So cutting alcohol means cutiing out unnecessary calories and making discipline and willpower easier to exercise.

One glass a day won't hurt me once I have reached my goals, but for the time being till at least 1 July 2014, I will not touch one drop of alcohol.

#10 At least 25 grams of fiber/day

Last but not least fiber. Fiber works like the inner vaccuumcleaner of our digestive system, thus improving our digestion. There are two types: soluble and insoluble fiber. In an old post I explain the difference in detail, but in short soluble fiber is fiber that sticks to fat and carries it out of the body and insoluble fiber doesn't change in the system and works as an inner "broom" cleaning sh*t out.

I started on the 25th of March with my 4 day challenge so I am now on day 2 and I must say that besides the 30 minutes of exercise, I am doing pretty well!

Wish me luck and I am always open for suggestion!!

XXX

Body Lessons #4: What counts as water?

2014-03-26T17:21:00.001+01:00

As you know I have including in my first 5 steps a minimum intake of 2 liters of water. But what really counts as water? In my mind I was thinking of actual plain water until I did my research. Water is needed to clear the body of toxins and keep everything hydrated and working well. This is what may be counted as water intake:

* plain water

* naturally flavored water (with a slice of lemon, lime or cucumber, no sweeteners and no Crystal clear)

* caffeine free herbal teas (including mint tea)

These three count as water intake because they hav little to no toxins in them. Caffeine which is a natural diuretic, causing your body to release water, thus increasing dehydration in your system does not count to the tally. Caffeine is found in coffee and tea including the very celebrated green tea. A recent study however reveals that the water that comes with these beverages gives the body more water than the caffeine takes away. I choose to keep black tea and coffee to max 2 cups each daily and green tea 1L due to its hydrating and weight loss effects. So technically you can get your water intake without drink plain, tasteless water. Watch out for the type of "waters" that come flavored in a bottle like Vitaminewater, Crystal Clear and AA drink. Always read the label to be sure that you are not ingesting anything else but water, vitamins and minerals. Sweeteners are toxins your body has trouble getting rid of, additives too. Let the alone the unnecessary calories that are sneaked into some of these drinks, so be careful!'

Baby Phat, Baby Steps 2.0: 3 Day Challenge [1]

2014-03-24T02:14:00.001+01:00

So after eating 2 pieces of cucumber this morning, I realized I have to weigh and measure myself because it is day 1, so before I go any further here are the results:

Status on 18 March 2014 -Day 1

Height: 158 cm/ 5 ft 2inches

Weight: 82,2 kg/181.2 lbs

Fatpercentage: 41,1% (Need to get that to 25%)

Total Body Water(TBW): 42.9 % (should be 50% or above)

Muscle %: 31.9%

Waist: 100 cm (Need to get that to 80cm which is healthy)
Waist to Hip ratio: 0.87 -RISKY (0.8 and above = obese)

Bust: 110 cm (I'm ok with whatever)

Hips: 115 cm (I'm ok with whatever)

BMI: 32.9 OBESE (next step 25)

Metabolic Age: 44! (Need to get that to 28!!)

In an old post I explain how I calculate and measure all this information, in another one I explain why and in which order these details are important. Finally I call this ''Baby Phat, Baby Steps 2.0'' because I had a first version that was too extensive for my journey, but might still work for the ones reading this and needing to lose for instance 100 lbs in 5 months. Considering that most of the tips I gave can be done for little money or for free, I would definately take a look at the 1.0 version of BPBS.

However just to be clear I will refresh everyone's memory, these are the best indicators for health in the right order according to my own research over the years:

1. Waist Circumference

In the description of this video something important is shared:

"Obesity is a disease of excess fat storage, but people store fat differently. Central obesity, or obesity around your mid-abdomen is actually the most dangerous kind."

The waist circumference is very important for your heatlh. All your organs are in your torso. If your waist is too broad it endangers all your organs therefor your entire body! For women a wasit above 88 cm (35 inch) makes a women 4 times more likely to die because of that very size. Under 80 cm (31.5 inch) the waist is considered healthy (so between 80 and 88 is RISKY). So that is my first goal.

Why I consider this the first indicator? Because your weight and therefore your BMI, can be considered healthy while your waist is too big. I have a shape where my belly gets extra fat storage very fast, when gaining weight. So it is very important that my waist is at a healthy level before looking at anything else.

2. Waist to Hip ratio

The former video already mentioned this. The Waist to Hip Ratio or WHR is a good indicator of how dangerous the fat distribution is in your body, because too much fat around your organs is simply more dangerous for your health then around your hips. In the description of the video it is all explained:

"The significance of this is related to the health effects your body shape can have. An apple shape is linked to diseases such as diabetes, heart disease and shortened life expectancy. This is because the fat distribution is focused on the center of the body (and is termed central adiposity), around vital organs.

PEAR SHAPE
If you are a "pear" you have a narrow waist with wide hips.
- For women a WHR of 0.75 to 0.80 is good. A ratio below 0.75 is excellent.
- For men a WHR of 0.85 to 0.90 is good. A ratio below 0.85 is excellent.

APPLE SHAPE
If you have an "apple" shape your waist is less defined and you have more weight above the waist than a "pear" shaped body.
- For women, a WHR of 0.80 to 0.85 exposes one to average health risks, 0.85 to 0.90 is high and anything above 0.90 is extremely high.
- For men, a WHR of 0.90 to 0.95 exposes one to average health risks, 0.95 to 1.00 is high and anything above 1.00 is extremely high.

WAIST CIRCUMFERENCE
The absolute size of the waist provides important health information even on its own.
- If you are a man and your waist circumference is 37 inches (94cm) or more you are at risk. Adding 3 more inches (40 inches or 102cm) puts you at greatly increased risk.

- The levels are different for women; the at-risk level is 31.5 inches (80cm) and the greatly increased risk cut-off is 34.5 inches (88cm)."(Youtube Video)

My WHR(0.87) exposes me to high health risks such as diabetes and heart disease. I have noticed that my mom and dad also have belly's that may expose them to the same risks, so I will alert them on this.

My goal is of course to reach a ratio of 0.75 or lower, however if that is not possible it should at least be under 0.80.

3. Body Fat percentage

This one minute explanation can enlighten you a bit. Your body fat is divided over most of your body: under the skin (subcutaneous fat) and around the organs(visceral fat). Dr. Oz breaks it down as well.

When you have addressed 1 and 2, measuring the fat percentage is more a confirmation of your health status and need to change, then an actual full report on body fat. Only through an MRI scan can you see how much of your body fat is visceral. I will elaborate on this later, but here are some charts that help determine whether or not your body fat % is too high.

The Chart of the American Council of Exercise

41% is OBESE in this chart....

22% is FIT

Jackson & Pollock

38% is ABOVE AVERAGE (OBESE) in this chart

22% is in the middle of the IDEAL area (I am 26 years old)

The following video (only watch from 3:57 till the end ) shows Andy getting an MRI scan and she gets an explanation that could help us all understand body fat better. You can watch the entire documentary here. This is just a clip addressing the dreaded fat we all want to work off:

Subcutaneous Fat

The fat under our skin, that is good for retaining body heat (especially in cold climates). Too much of this fat also has it's dangers, namely a higher risk at different kinds of cancer (like breast cancer), . When fat is measured with a fat caliphate, what is truly measured is subcutaneous fat. Andy has more of this kind of fat as is shown in the love handles visible in the MRI-scan. This video explains the difference between subcutaneous fat and visceral fat and tips how to lose them:

Visceral Fat

The plastic surgeon in the clip mentions intra-abdomenal fat, also known as visceral fat. It is the most dangerous type of body fat. The surgeon explains that refined sugars among other foods, cause this type of fat to grow in your body.This video explains it best what visceral fat does to the body:

So only exercise and the right diet can rid a body of excess body fat, with visceral fat being the hardest to lose and detect.

Skinny fat

Even when you are seemingly slender, you can still have an excess amount of visceral fat, only visible on the MRI-scan

Extra information

This guy on Youtube, took the time to explain body fat in 2 videos. It will clarify most of your questions:

The two documentaries mentioned before can be seen in the following playlist:

Body Weight and BMI

The heavier you are the greater your risk of an early death. Your body fat percentage, waist circumference and WHR all show how this is true. However, when those rates are all acceptable, your weight can still pose dangers for your health. This webpage contains a text that describes these weight related dangers in a good way, while showing that health risks connected to obesity are often linked to the different health indicators that I use. Here is an excerpt of this site's information:

" The link between extra weight and an increased heart attack risk lies in how the body responds to an increased fat intake. Naturally, the body maintains a steady level of water, carbs, fat, and protein, along with vitamins and minerals. A higher overall fat concentration increases sodium levels and ups cholesterol and triglyceride fats in your bloodstream. This consequence is especially bad news because HDL cholesterol, a known risk-reducer of heart disease, is replaced by "bad cholesterol.” The end result can be coronary heart disease, which can lead to heart attacks".

So weight gain means, a gain in aspect of the body (Muscle, Water or Body Fat). When speaking of being overweight or obese, we are speaking of weight gain/excess weight in the form of excess body fat. So Serena Williams' heavier muscular body doesn't count as being fat or overweight because she is heavier do to her extra muscle mass.

"Excessive weight also increases blood pressure (hypertension), causing your heart to work too hard and increasing your risk of heart disease. An additional scary consequence of extra weight is an increased probability of angina-related chest pains and "sudden death" heart attacks (coming without earlier symptoms).

As scary as it is to consider links between weight and heart attack risks, one positive is that even losing 5% to 10% of your extra weight will lower your danger risk and put you on the road toward healthy body chemistry."

In short this means that being overweight in weight like the BMI indicates, is a good indicator for health when it comes to the state of your heart and heart-diseases or malfunctions liked to excess weight.

Personally I prefer using this calculator to determine my BMI, therefore my state of health.

In short I look at 5 indicators to decide I am healthy and so do doctors and dieticians. I expect to start my 4 day-challenge on monday 25 March, I will elaborate more when that day comes. For now an empowering song from Nigeria:

Compact weight loss advice

2014-03-24T00:55:00.002+01:00

I was surfing on youtube and stumbled upon this video where a "Jessica Barbaroza" left this message:

I went vegan and only gained weight. Im really carb sensitive and Im allergic to soy...so I cant eat high protein on it either. I wish it wouldve worked :-( but even too much fruit puts weight on me, let alone grains.

I felt compelled to offer my help the way I would, if I Jessica would have been my friend. So I responded by offering all the information needed for weight loss, in one message:

I'm sorry to hear that, consult your GP to make sure you have no medical metabolic issues like diabetes, celiac disease or a thyroid problem. If you turn out fine, do this for 90 days (I know it is a lot but bare with me please) and you WILL lose weight:

- Keep a food diary, my fitnesspal.com offers the possibility to do this on your smartphone/tablet/pc and laptop. On top of that I would always have a notebook with me if I were you, just in case your battery dies.

- Keep track of food AND drinks. You will have to note everything that passes your teeth except for plain water. If you do not know what is in a food, because it is outside food or made by someone else don't eat it. This means that you will have to make your own breakfast, lunch and dinner or question the person who makes your food before deciding to walk away or eat it. Keep track of your uses of oils, condiments and salt for they are often silent sources of unnecessary calories and the cause of water retention.

- This ALSO means you have to read EVERY label and calculate how much of what's in the package goes into your body; measuring cups, measuring spoons, a measuring jug, food scales and lessening of the use of processed food should help you to make the preparing and tracking of food, easier.

- Use these measurements of indicator of health in the following order: Waist Circumference, Waist to Hip Ratio (WHR), Body Fat Percentage, Body Water Percentage, Lean Body Mass Percentage, BMI. There are scales that can help you with this google "scales with body composition analyzer" to find such scales or ask at gyms in your area to help you. You can also google every term mentioned to calculate these values yourself at home. Also measure your wrist, bust, neck and thighs to keep track of your weight loss, while weighing yourself every 2 weeks.

- Calculate your own BMR and TDEE and use your BMR as your max daily calorie intake (which you also use in myfitnesspal) to be able to watch the pounds fly off.
- Drink 2L of water a day, 2 cups of Oolong tea and 2 cups of Green tea. The combination of all that liquid has had marvelous effects on my body, Dr. Oz seems to be convinced of this (and other teas google "Dr. Oz teas for weight loss") too.

- Eat 500 grams of raw vegetables daily, it will keep your body boosted with vitamins and minerals needed to make it healthier and the fibre and water in the vegetables will keep your body fuller, especially if you mix it up with grains and pulses.

- Try to boost up the amount of protein you eat with different lentils, beans and peas and google "veggies high in proteins" to find more suggestions. Also, on myfitnesspal, you can adjust the percentages of Carbs, Protein and Fat you want to take in daily, for instance 20% Fat, 40% Protein, 40% Carbs of your daily caloric intake.

- Eat at least 2 portions of fruit a day (Google "what is one fruit portion" to not overeat on fruits) , while keeping an eye on the amount of fruit sugars you ingest.

- Daily eat fresh leafy greens like spinach, endive and kale. That is an absolute must for your health, even though vegans tend to often do this, I feel compelled to share this piece of information for the sake of being thorough.

- Eat 35 grams of fiber a day, no exception. Google "fiber: why it matters more then you think" for more information on why I give this advice.

- Exercise 30 minutes daily. Get yourself a watch with the ability to calculate how many calories you are burning through your heart rate. Google "watches with calorie counter & heart rate monitor" for examples of these watches, for under €30/$40 you should be able to get one. Amazon seems to have even better deals. Exercise programs like Insanity and P90 work very well but of that is too advanced, light ankle and wrist weight during cardio, aerobics, Tae-Bo, Pilates and Zumba exercises found on Youtube can work well as well. Swimming 3 times or more a week and/or biking work out your entire body and are good for peace of mind.However, you can also just hit the gym and professionals will help you there.

- Try to get a dietitian to help you with all of this. If that is not possible you will need to keep track of your food, exercise and measurements to see results. Myfitnesspal can help you with this next to the fact that it has forums, groups and a personal blog option to help you stay the course.

- Only the following of all the above can yield you noticeable weight loss in 30 days that I mentioned in the beginning. Sure, there are other ways that might work for you available if you find them, but I have seen that the combination of my tips (that are a compilation of tips I got from my personal trainer, dietitian, GP and gynecologist) seem to be the holy grail of losing weight, keeping it off and costing the least amount of money.

- Google "100 tips for weight loss" to find more tips.

- There is a lot of information out there including the documentary "10 things you need to know about weight loss" that will help you to keep being motivated and well-informed.

- Google every term you don't know and don't be ashamed to ask questions. Keep your notes about this in a safe digital place like Evernote and only tell truly supportive people that you are working on your weight. I know how non supportive and judgmental people can get when someone is struggling with their weight, so don't suffer alone IF this happens. There are tons of forums out here with people that are in your predicament (vegan ready to lose weight) and successfully working on it, I would say join them.

- I have a blog bout my own weight loss journey and understand how frustrating it can be to not see any weight loss even though you have made a lifestyle change. I hope my tips will help and please don't hesitate to contact me through Youtube or my blog if you have any additional questions.

Good Luck!

I hope this helps anyone reading this and keep on working at it!

Body Lessons #3: What is my Body Type?

2014-03-21T02:37:00.002+01:00

Today is Day 3 of my 1st BFPS-challenge and I am totally into staying motivated! I am trying to find out what my body type is, because it is interesting to know when it comes to my weight loss journey. It is also important to know this due to the styling tips that are scattered around the web. You look your best if you know your body type and understand what works best for you. Here are my details:

Status 20 March 2014

Shoulder: 111 cm (43.7 inch)

Bust: 110 cm (43.3 inch)

Waist: 92 cm (36.2 inch)

Hips: 115 cm (45.3 inch)

Wrist: 16 cm (6.3 inch)

Elbow: 6 cm (2.4 inch)

In order to show you how to decide what your body type is and for me to be as sure as I can be that I am right, I will use 10 online body type calculators. First I Googled "body type calculators" and found my 10 calculators in the results.

1. Calculator.net

According to this site I have a Banana, or straight (rectangular) body type due to my WHR.

2. Stylingup.com

This 2nd site tells me I have a Pear body type, which I really like to read and hear. However, the explanation of this body type:

"'You tend to gain weight in your lower body, mainly bottom and legs. Your well defined waist is one of you best assets, so do show it off, by adding some volume and structure above the waist."

... does not match the way my body works. I tend to gain weight in my belly and legs (also hips), my bottom gradually follows later. My waist is moderately defined, when I am not having one of the two period-induced bloated days that I monthly deal with.

Even the styling tips only partially match:

"Here are a few styling tips on how to dress a Pear body type. In order to create balance, look for clothes that add the illusion of volume to your upper half, above the waist."

This is completely true, even though I have a Dutch 75I cup size which is very big (For better reference US:34G/UK:34H/EU:75I/FR:90I/IT:2I), adding to the illusion of volume works for my figure.

"Look for pieces that emphasize your awesome waist and de-emphasize your hips, in order to create an hourglass appearance."

This does not work for my body type because emphasis on my hips actually works for my figure, like a draped bodycon with a V-neck, which always looks awesome on me (especially now!). Next:

"TOPS

Look for tops that will help balance your lower half while
accentuating your defined waist:

- Wide V or U necks, off the shoulder, ~~boat-neck tops~~.
- Tops with nipped or fitted waists.
- Bright colors and bold patterns. (Depends on the model!!)
- ~~Structured shoulders, princess or flutter sleeves.~~
- ~~Embellishments / strong details around the shoulders and bust.~~"

I crossed out the ones that do not work for my body and make it look rectangle or round.

"BOTTOMS

Look for bottoms that will de-emphasize your hips (Yes)

- Pants that fall straight from the widest part of your hip. (Only when I am slimmer!!)
- Avoid details such as embellished pockets.
- Darker colors, clean lines and simple stitching.
- A-Line skirts.
- Lightly gathered skirts that skim your body without adding volume."

And this brings it home for me. I like this site!

3. Bodyshapecalculator.co.uk

Number 3, has you answering some questions that lead to an answer. Mine is: The Bell Body Shape. Sigh, ok what does that entail? Read:

"The Bell shape is often simply the result of a bit of middle age spread."

WTF? So now I am one of the unlucky young women that have a middle-aged woman's body?

"In younger years you Bells may have been fairly petit with a nicely rounded bottom but further into life this round peach has succumbed to a bit of middle aged spread. This throws your whole body out of proportion and makes you decide that everything is best covered up these days setting you on a direct route to frump city well before your time."

I guess that's my answer! My goodness, that is awful. But that's not all now, the advice follows:

"To combat this you need to need to try to balance out your top and bottom halves rather than simply just cover everything up. The easiest way to do this is to make your top half subtly more prominent so the focus is held there with detail and colour and dress more plainly on the bottom half so that your bum and thighs are minimized and don’t draw the eye.

You shouldn’t be afraid to try feminine styles on the top, Bells often have good arms and waists and if this is the case you can happily show them off."

This is Eurocentric (minimizing the bum and thighs caters to the Western standard of beauty) and condescending. If my waist or arms are not "good" then I have to hide my body forever? F*ck off!

This site does not ask for measurements, has a negative way of explaining the body type and their advice is terrible. Needless to say this is not my favorite site and I do not recommend it.

4. Shopyourshape.com

Does not have my body type available to them, my measurements fell out of all 8 categories. Well, maybe you will find your body type?

5. Prokerala.com

Tells me I have a Rectangle Body Shape which calculator.net also stated. However, I am more convinced by this sentence:

"If you gain weight, the pounds would distribute evenly throughout your body frame"

This is exactly how my body works so I think they are right, but I still have 5 sites to go before making my final decision.

6. Westfield.co.nz

Tells me what every girl wants to hear: You have an Hourglass Body Shape!!

Why?

Hourglass

Even though I would love to run off with this wonderful outcome, I can't... Not yet. The evidence is not overwhelming, but the styling tips are on point:

"Do make the most of your enviable waist with form fitting clothes that will highlight it.
Do go for wide open and deep v necklines that will separate and define your bust line.
Do exaggerate the curve from your hip to your knee with a sexy pencil skirt.
Do elongate your torso with jackets and coats with a two button fastening just below the bust line.
Do echo your curves with cute round or peep toe shoes.
Don't hide your curves under ill fitting or loose clothing.
Don't wear tops and blouses that are too flouncy or frilly as they add weight and volume where it is just not needed.
Don't add unnecessary bulk with large chunky belts and ties."

I agree with all the advice, because all of it works for my body type!!

7. Superskinnyme.com

Goes on another route and comes up with terms I only hear from my boyfriend: ectomorph, mesomorph and endomorph. By the looks of the illustration I am definately an endomorph. But when I lose 15 pounds, I am more a mesomorph. The calculator tells me I have a small/medium frame (based on the wrist measurement small and the elbow breadth medium) so that would make me a mesomorph or endomorph.

When I look to both body types and how superskinnyme explains them, it seems I am a mix of the mesomorph and endomorph body type. Which explains the small/medium frame.

This means that I have a decent amount of muscle, can gain weight reasonably fast but also lose it the same way (which is true, working on my diet reaps its benefits very quickly).

Considering that endomorph women are often pear-shaped and mesomorph women often hourglass-shaped, I believe I am mesomorph, because my muscles bulk up easily.

8. Femaleforlife.com.au

This site gives me:

"You are a fabulously curvy hourglass. How do you do it?"

Awesome! However this calculator doesn't take measurements in account so I'm afraid this answer is not enough.

9. Oprah.com

I am a Rectangle according to Oprah. My shoulder, bust and hip are not within 5% of each other. My waist, however is less than 25% smaller than my shoulder or bust measurements.

All of that changes when I eat better and exercise! Bring on the 4 day challenge!

10. Styled247.com

Last but not least, I find my final answer at this page.

"You are a rectangle!"

I refuse! LOL. Ugh well maybe they are right. Their fashion advice doesn't completely fit though:

"10 wardrobe essentials for rectangle shaped women

~~Button down shirt~~
Mid-size belt
~~Ballerina flats~~
~~Skirt with box pleats~~
Mid-rise pants with pleats
~~Blouson-style blouse~~ Unless it has a V-neck !
Camisole to layer underneath
~~Pair of shorts with pleats, ruffles or embellishments~~
Knit-tube or dropped waist dress
~~Double breasted jacket"~~

So it fits for 40%! What is the other 60%? Well, considering the fact that 10 cm gone around the waist, means that I have an hourglass figure, I reckon I should take a look at their styling tips for that body type:

"10 wardrobe essentials for hourglass shaped women

Wrap dress
Belted figure-hugging coat
Mid-size belt for the waist
High-rise pencil skirt in a soft fabric
Straight leg high-rise trousers with a defined waistband
~~Figure hugging sweater in fine knit or stretch with a rounded V-neck and set-in sleeves~~ Only when my belly is flatter!!
Pair of classic pumps
~~High-rise jeans with stretch in a boot-cut style~~
Well-fitting supportive bra
High-rise A-line skirt"

So 80% of this list fits me so I am truly an "inbetweener"!

I have reached a final decision! I am a endomorphic mesomorph with a medium frame and an hourglass figure with rectangle undertones when obese.

As long as I take good care of moi and love my body, life is better every day! Hug someone nice today even if it is just yourself;)

What is your body type?

Why don't you calculate it while listening to a golden oldie?

BOOTYLICIOUS BABY!!

AND A B-medly doesn't hurt HONEY!!!

Bare with me! I am but a mortal chunky girl! (Day 0)

2014-03-18T02:06:00.001+01:00

The 3 day Challenge:

1. 2L Water

2. 1L Green Tea

3. At least 30 minutes of exercise

4. At least 2 portions of fruit

5. Max. 40 grams of added sugar

Baby Phat, Baby Steps

2014-01-03T00:42:00.000+01:00

Happy New Year Darlings!

60 lbs in 150 days is my new GOAL! I will start on the 6th of January! How will I do it? Well, by having a PLAN of course! I have been away for a while dealing with some personal stuff and in doing so I gained almost all my weight back! I have lost 60 lbs before in case you don’t remember/believe me here is the proof:

Before (November 2010) After (Februari 2012)

And it all worked by being:

Punctual
Reliable
Positive
Disciplined
Structurally Self-Rewarding
Focused
Motivated

I came up with a Latin-sounding abbreviation to use during the up and coming time in which I will finally get to the 55 kg (121 lbs) I have been trying to reach for the past 3 years (OMG!):

Prepodis Focum

At the moment I weigh 80,9 kg (178,4 lbs)!! I am looking to lose 57,4 lbs in the next 150 days. Actually I would like to reach 52 kg (115 lbs) to give myself 3 kg (6,6 lbs) of clearance in case of stress or menstrual weight gain. So my true goal is the loss of 28 kg (61 lbs!) in 150 days (22 weeks).

55 kg is just the healthiest weight according to my BMI and I suspect that my fat percentage will be at the desired 20% when I weigh 55 kg. I have no proof of the latter, however I do have a body fat meter in my scale,

The Beurer BG 42

which I have compared to the Tanita SC-331S Body Composition Analyzer, a very expensive scale that my consultant of Cambridge used to weigh me with and the results tended to be identical or slightly different when it came to Body Fat Percentage (BF%), Body Water Percentage (BW%) and Lean Muscle Mass. (LMM in kg).

Tanita SC-331S Body Composition Analyzer

So I am very eager to use my Beurer, my measuring tape and clothing sizes to keep an eye on the most important easy indicators of health:

1. My waist circumference

status: 110 cm (inch)

2. My Body Fat Percentage

status: 40,8%

3. My Body Water Percentage

status: 43,8%

4. My Lean Muscle Mass

status: 32,0%

5. My BMI

status: 32,4 – Obese

In an old post I explain why these indicators are placed in this order of importance and which levels are healthy for me. To be informed you could check it out.

And now, the plan!

The 150 day plan is extensive and carefully thought out. However, I do not want to bore you with too much information in one post so I summarized it:

22 weeks of rigid and rigorous weight loss with these exercises:

- Brazil Butt Lift (BBL), (2nd round = BBL2), (3rd round=BBL3)
- Insanity (INS)
- Hip Hop Abs (HHA)
- Zumba Exhilirate (ZE)
- Brazil Butt Lift Master Series (BBLMS)
- The Flexitarian diet (meat/poultry1x, egg 1x ,fish 2x/week)
- The Pescetarian diet (no meat/poultry/egg but fish is allowed)
- The Vegetarian diet (no meat/poultry/fish/egg)
- The Vegan diet (no animal products at all)
- Organic food
- The Raw diet (no food hotter than 49°C)

And these food plans:

Normal Food

- week 1 : NORMAL food , 1500 kcal/day, swim 3x/week
- week 2 : NORMAL food , 1500 kcal/day, swim 4x/week

Organic food

- week 3 : ORGANIC food, 1500 kcal/day, swim 4x/week, BBL (D1-D7)
- week 4 : ORGANIC food, 1200 kcal/day, swim 4x/week, BBL (D8-D14)

The Flexitarian Diet

- week 5 : ORGANIC Flexitarian food, 1200 kcal/day, swim 4x/week, BBL (D15-D21)
- week 6 : ORGANIC Flexitarian food, 1200 kcal/day, swim 4x/week, BBL (D22-D28), HHA (D1-D7)

The Pescetarian diet

- week 7-8 : ORGANIC Pescetarian food, 1200 kcal/day, swim 4x/week, BBL (D29-D42), HHA (D8-D21)
- week 9 : ORGANIC Pescetarian food, 1200 kcal/day, swim 4x/week, BBL (D43-D49), HHA (D22-D28), INS (D1-14)

The Vegetarian Diet

- week 10-11 : ORGANIC Vegetarian food, 1200 kcal/day, swim 4x/week, BBL (D50-D60), BBL2 (D1-D3) HHA (D29-D42), INS (D14-21)

The Vegan Diet

- week 12-13 : ORGANIC Vegan food, 1200 kcal/day, swim 4x/week, BBL2 (D4-D17) HHA (D43-D56), INS (D22-35)

The Raw Diet

- week 14-15 : ORGANIC Raw food, 1200 kcal/day, swim 4x/week, BBL2 (D18-D31) HHA (D57-D60), INS (D36-49), ZE (D1-D10)

- week 16 : ORGANIC Vegan food, 1200 kcal/day, swim 4x/week, BBL2 (D32-D38), INS (D50-56), ZE (D11-D17)

- week 17 : ORGANIC Vegetarian food, 1200 kcal/day, swim 4x/week, BBL2 (D39-D45), INS (D57-60), ZE (D18-D24), BBLMS (D1-D3)

- week 18 : ORGANIC Pescetarian food, 1200 kcal/day, swim 4x/week, BBL2 (D46-D52), ZE (D25-D31), BBLMS (D4-D10)

- week 19 : ORGANIC Flexitarian food, 1200 kcal/day, swim 4x/week, BBL2 (D53-D59), BBLMS (D11-D17)

- week 20-21 : ORGANIC food, 1500 kcal/day, swim 4x/week, BBL2 (D60), BBL3 (D1-D13), BBLMS (D18-D30)

- week 22 : NORMAL food, 1750 kcal/day, swim 4x/week, BBL3 (D14-D20)

Are You Ready??? Let's do this!!!

The Fall and Rise of my Weight loss journey

2013-12-29T20:39:00.000+01:00

Every time when I realise I have gained a lot of weight, even though I have lost so much in the past, I think of how I got there and how tix the situation.

Thoughts like ' I'm inconsistent, busy and an emotional eater' and 'I'm a joke' are unacceptable to me. Health should be my first priority.

So I am preparing to start again! I hope that this time will work!

The Sick Story of GMO

2013-11-24T18:36:00.002+01:00

The COMMENCEMENT POST: 60 POUNDS OF WEIGHT LOSS.... AGAIN!!!!

2013-09-02T18:54:00.002+02:00

Hi Darlings!

Today is day 1 of my new and improved 90 days weight loss challenge! I will post a video about this later on today, but for now it’s blogs, blogs and more blogs!

Here is the thing something really bad happened to me this summer, I do not care for too much elaboration, all I will say is:

It is not about a loved one that passed away
It is not about an illness (unless the return of obesity in my life counts)
It is about a colossal change in my work and living situation

Not to worry, I am coping with this great change as well as I possibly can. However the stress that came with this change, took a toll on my weight. Between 13^th July 2012 (66,1 kg/145.7lbs) and 1^st September 2013(81 kg/178.6 lbs) I have gained a massive 32.9 pounds (14,9 kg) !!!!

This has to stop! I am 27 and according to WebMD (I know, not the MOST reliable source of medical information but still), as a woman my metabolism decreases 5% per decade! So I need to lose weight asap and find a way to stay healthy, while fighting nature! I will elaborate on this subject in another post that I will call “Fatter by the day: How being a woman naturally makes you fat”.

Back to the matters at hand. I have been extremely inconsistent in my weight loss journey and my weight has been fluctuating heavily since Summer 2012. I want to end this flipflopping-behaviour when it comes to the most important thing in life: YOUR HEALTH. So I cam up with a plan to effectively lose weight. Before going into the plan I would like to share the severeness of the situation.

I was on shakes for 6 months to lose 60 pounds between winter 2010 and spring 2011. Now I have to start over again.

I have a cup 70H (EU/Jap) aka 85H (B/E/F) aka 32F(US) aka 32G(UK)aka 10F(AUS/NZ) aka 1H(I/CZ). Thanks to 85B.org I know my heavy boob size in 11 countries and one supranational collective of nation state. Talk about international boobage.

None of my clothes fit. NONE. When I lost all the weight back in 2011 I got rid of my fatty clothes (clothes I could really use right now) so I am stuck holding my tummy in and wearing bodycons that stretch enough for my 180 pounds butt to survive in. It is embarrassing, it is depressing, it is very dangerous.

There is type 1 Diabetes and type 2 Diabetes in my family. Type 1 mostly because it is a messed up hereditary disease that took my granddad, a few aunties and is still restricting the lives of several other family members. Or not hereditary, the odds are just against my favour. Patient.Co.UK states it best:

“Although type 1 diabetes is not an inherited disease, there is some genetic factor. A first-degree relative (sister, brother, son, daughter) of someone with type 1 diabetes has about a 6 in 100 chance of developing type 1 diabetes. This is higher than the chance of the general population, which is about 1 in 300. This is probably because certain people are more prone to developing autoimmune diseases such as diabetes, and this is due to their genetic make-up, which is inherited.”

Life style has VERY MUCH to do with it. I must eat well and move. A lot.

The NUMBERS

Before I go any further here are the results:

Update 1^st September 2013

Height: 158 cm/ 5 ft 2inches

Weight: 81 kg/178,6 lbs (Goal 52 kg/ 114.6lbs)

Fatpercentage: 38% (Need to get that to 25%) ESTIMATE

Total Body Water(TBW): UNKNOWN

Muscle %: UNKOWN

Waist: 101 cm (Need to get that to 80cm/31.4 inch which is healthy)

Bust: 105 cm (I'm ok with whatever)

Hips: 110 cm

BMI: 32.4 OBESE (next step 25) (BBC)

Metabolic Age: 43! (Need to get that to 27!!) (PureLifestyle)

BMR: 1472

As you can see I have a lot of work to do and I have said this before and failed. So I kow now that it is very possible that I fail again. IF. I. LET. IT. HAPPEN.

For the ones who state that 52 kg is too low for me, I say let’s see what my waist circumference(which should be less than 80 cm/31.4 inch) says at 62.2 kg (137.1lbs/ 24.9 BMI = borderline “healthy”) and my body fat percentage too.

As we all know when near a cliff it is better to stay a decent amount of steps away from the edge. I consider 62,61 and 60 kg the mother of weight-edges for my body. So my goal is more than that. And I hope, NAY, DEMAND that I do for myself what I haven’t been able to do for a long time which is: SUCCESFULLY LOSE WEIGHT AND CHANGE MY ENTIRE LIFESTYLE.

The Plan:

A BMR diet

I calculate my BMR and eat as much as my BMR or till the closest round number (in this case 1500 calories a day)

The old idea: Insanity +BBL

But then in a realistic pace

Veggie Juices

Low in calorie, High in nutrients and fiber!

Social Media

I need your support guys!

A ten step plan

With baby steps….

I will report on what I ate today because I documented all of it pretty well. If you have any suggestions please let me know!

As a reward for reading this entire thing, here is a very active song:

Nicky Da B - Go Loko (Official) from Clayton Cubitt on Vimeo.

Food and Diet Documentary: The Truth about vitamins

2013-05-07T00:50:00.002+02:00

Food and Diet Documentary: 10 things you need about losing weight

2013-05-07T00:43:00.001+02:00

10 Things you need to know about loosing weight. from tarkan gürler on Vimeo.

Cooking Vids: How to make a simple salad dressing

2013-05-04T22:21:00.001+02:00

A friend of mine asked me for tips when it came to healthy foods and I bumped into this! Enjoy!

Back Again!

2013-05-04T13:43:00.000+02:00

I gained 26 pounds (11.4 kg, 1 stone)!!! WTF!

So I thought I was alright enough to have a little wine yesterday, when my bloated self stepped onthe scale and found out I weigh a whopping 76.8 kg (169.3 lbs, 12 st)!

Two weeks ago I already started building off to be able to start living 100% raw to lose weight. I had no idea I had let myself go this much. I must say that I weighed myself at night, so the result might be inaccurate. However, it is still a clear sign that I need to speed up this "build-off" to get to what I really need to be doing!

The NUMBERS

Before I go any further here are the results:

Height: 158 cm/ 5 ft 2inches

Weight: 76,8 kg/169.3 lbs

Fatpercentage: 39,7% (Need to get that to 25%)

Total Body Water(TBW): 43.9 % (should be 50% or above)

Muscle %: 32.9%

Waist: 100 cm (Need to get that to 80cm which is healthy)

Bust: 109 cm (I'm ok with whatever)

BMI: 30.8 OBESE (next step 25)

Metabolic Age: 40! (Need to get that to 27!!)

Height

Knowing your height is important to determine your BMI. While the waist circumference is the best indicator of health, your BMI helps quantify just how healthy or unhealthy you are.

Weight, Fatpercentage, TBW, Muscle% and BMI

I used my scale, the Beurer BG 42, to determine my weight, body fat percentage, total body water percentage, muscle percentage and BMI.

My Beurer

Weight

It uses an accurate system to measure weight and isn't too expensive. I would recommend the use of it for weight loss purposes. However, I also have the simple cheap scale from Ikea, which weighed me in at 77 kg. It may not be as fancy as the Beurer, but it still works!

My old Ikea scale

Fatpercetage

Eventhough the Beurer is a good scale, my body fat isn't accurately measured unless I compare these results to those of a body fat meter.

Total Body Water

The Beurer is great but, it is better to measure this with a fat/hydration monitor or a more expensive scale at your GP's office. Once my TBW is above 50% I'll have a healthy amount of water in my body.

Muscle %

The higher this number the more energy your body needs to stay at the same weight. So losing fat and gaining muscle means being able to eat more then someone of your weight with a lower muscle ratio.

Metabolic Age

Based on my other results I used an online calculator to determine my metabolic age. As I am 27 right now I would love to get my 13 years back! Wouldn't you? So If you want to find yours out please use my link!

I hope this sheds some light on my status I will update more as I go along!

Kisses!!!

Cooking Vids. Needs: 3 Things You Need In Your Freezer

2012-10-11T19:20:00.001+02:00

Goals, Insanity & Brazilian Butt Lift!!!

2012-09-10T21:41:00.002+02:00

BACK AGAIN!!!!

College has started so the emotional eating has crept in and I'm feeling chubby :(.

Normally I would go back to the dreaded Cambridge Diet and the idea of trying the Atkins diet has crossed my mind numerous times... But NO... My issue hasn't been losing weight but keeping exactly 6 kg (13.2 lbs) off. I keep going from 64 back to almost 70 (68.5-69.5) and THEN staying consistent!

As all of you know my goals are:

1. FAT Percentage

NUMERO UNO is how much % of your body is fat? Right now mine is around 38%. I will check it tonight (AND POST A VIDEO!) but I believe this is the case. This makes me OVERWEIGHT. My wish is 22% which is very healthy in several charts. To illustrate:

The Chart of the American Council of Exercise

38% is OBESE in this chart....

22% is FIT

Jackson & Pollock

38% is ABOVE AVERAGE (OBESE) in this chart

22% is in the middle of the IDEAL area (I am 26 years old)

A chart based on averages

38% is OVERFAT (very dangerous) in this chart

22% is LEANER than AVERAGE (which is good)

A chart I do not fully agree with

38% is overweight in this one...

22% is healthy and anything less is "too little" what about the athletes??

Females Age Range (years)	Too Little	Healthy Range	Overweight	Obese
20-30	Below 21%	21 - 33%	33 - 39%	over 39%
31-40	Below 21%	21 - 33%	33 - 39%	over 39%
41-50	Below 23%	23 - 35%	35 - 40%	over 40%
51-60	Below 23%	23 - 35%	35 - 40%	over 40%
61-70	Below 24%	24 - 36%	36 - 42%	over 42%
71-80	Below 24%	24 - 36%	36 - 42%	over 42%

SO...

My wish is a fat percentage of 22%. This is my FIRST goal.

2. The healthy & "right" waist circumference

The waist circumference is very important for your heatlh. All your organs are in your torso. If your waist is too broad it endangers all your organs therefor your entire body! For women a wasit above 88 cm (35 inch) makes a women 4 times more likely to die because of that very size. Under 80 cm (31.5 inch) the waist is considered healthy (so between 80 and 88 is RISKY). My goal is not just health but also a certain esthetic look. We all hear about body shapes but ADORE the HOUR GLASS SHAPE! Let me illustrate and elucidate:

* Less then 80 cm (inch) is healthy
* My slimmest hip size was 92 cm (37 inch)
* My bust size was 88 cm, 35 inch back then)
* This hip and bust size, combined with a slimmer waist, had me fitting perfectly in EU size 36 (UK size 10, US size 6, waist size 68 cm, 26.7 inch)
* For my dream figure, my waist needs to be 65 cm ( 25.75 inch) or less so my shape isn't straight or apple sized. I'm ok with pear/spoon and I would love to get an hourglass figure (36, 26, 37 would be that.... but the I'd have to work my butt ON!).

SO my dream waist is 65 cm (26 inch). I don't wanna be a banana or apple. I've been an apple for way to long. Something tells me HOURGLASS is impossible though... Or is it?

Glassperation

I will post one every week. This week: J. Hud!

And a lil' song on the side....

3. Weight = 55 KG

* I prefer going for 52 that still gives me 3 kg (6.6 lbs) of space in case I havethe holidays coming up or a stressful period....
* According to my BMI 55 would be perfect and 61 kg is on the border of being overweight. My fat percentage is much more important, however I have noticed that the obese fat level (33% and up) already occurs after 66 kg. So being 14 kg (30.9 lbs) away from that seems like a perfect situation to me!

THE LIFE STYLE

I feel like I did what I had to do to move out of the 80"s and 70's kilos but now I have to change my LIFE STYLE agin, to achieve FITNESS. I have found out that there is a company called Beachbody LLC that has exactly what I need to be the top 3: 22% fat with a 26 inch waist and weighing less than 55 kg.

EXERCISE, EXERCISE, EXERCISE!!!

I better work (yes, I am channelling RuPaul, song will follow!). So I picked out of their massive amounts of workout dvd's 2 different kinds that have blown me away through testomonials on Youtube:

Insanity

It is a 60-day workout plan that has yielded AMAZING results!

Example 1: 26 lbs of weight loss

Example 2: A new tummy

Example 3: 50 pounds after 2 rounds of INSANITY

This is the scedule! I am starting withing a week... what am I saying??? I am starting tommorow at 6 AM :)

The first song that came to mind when deciding to do this:

Brazilian Butt Lift

My booty tends to evaporate when I pass by 65 kg... I've looked for solutions in my head... Once I went online.... I found this! Take a look at what it did for other:

Example 1: Body Transformation

Example 2: A Dreamy Size Come true

The first song that came to mind when deciding to do this:

Because insaty is supposed to be really hard and BBL is supposed to be done for 60 days as well I have decided to do BBL in the evenings.

---

While I will be working on my figure, I will calculate my figure and dress accordingly. Calculate my BMR and EAT accordingly and lose weight!!!

BE ON THE LOOK OUT FOR MY VIDEO TONIGHT!!!!

Meat, Poultry or Veggie Choices: #1 - BEEF

2012-07-20T13:46:00.004+02:00

One of my new items!

WhiIe losing or maintaining your desirable amount of weight, you need to enjoy food without calories sneaking up on you. Meats, poultry and vegetarien/vegan meat substitutes can be the best sources for protein but also the biggest fat-ninjas in your diet.

BEEF

Yes the meat, not hiphop-oriented verbal altercations between rappers.

But BEEF the food!

Today this is my topic because I personally love steak and ground sirloin (a few leaner types of beef). So let's start:

HOW IS BEEF HEALTHY?

It's very rich in protein, one of the necessary nutrients we need daily.Protein in beef and lamb provides plenty of building blocks for our body, ensuring strong lean muscles and healthy hormones. About 30% of your daily calorie intake should come from protein. Granted that you choose lean beef cuts (5% fat) you can get up to 31 grams (1.09 oz) of protein per 100 grams (3.53 oz). This fact is very ideal when you're on a very demanding exercising program or a low carb-diet.

Red meat is an excellent source of vital minerals like zinc, iron, and magnesium. In meat, these minerals exist in form that is much easier for the body to absorb compared to the minerals in grains and pulses.

Vitamin B12, which can be obtained ONLY from animal sources and which is abundant in beef, is crucial for a healthy nervous system and blood.

The carnitine in red meat is essential for balanced and steady functioning of the eart.

Beef and lamb fat is rich in linoleic and palmiotelic acids, which have strong anticancer effects and fight viruses and other pathogens.

HOW CAN BEEF BE FATTY?

By the saturated fat that often surrounds our beef cuts or is mixed with our minced meat. Saturated fat is the type of fat we need to avoid as much as possible because it can clog your arteries. The problem is that leaner meat is also more expensive. The only way to control your expenses is to watch your portions when choosing the right kind of meat. Your health should be the most important right?

Speaking of health, a higher fat content in your choice of meat means a higher amount of bad cholesterol and calorie intake (when considering the same amount of meat). Let me elucidate by using 2 raw beef cuts:

100 gr. of Bottom Sirloin, Lean only

10 grams of fat

174 Kcal

100 gr of Brisket, trimmed to 1/8inch fat

22 grams of fat

277 Kcal

Did you see that? A lean choice of beef cut can save you about 100 kcal or 2/3 of a glass of dry white wine.

Imagine saving yourself this amount 7 days a week from now on?

This would be 700 kcal a week and 3033 kcal a month! Which would result in 700 grams (1.5 lb) of weight loss a week!

So check your own meat choices and watch your portion sizes and that ALONE will lead to weight loss (granted that you keep everything else the same or improve it as well).

To illustrate here are the retail beef cuts:

HOW CAN I EAT BEEF AND LOSE WEIGHT?

By knowing your TDEE, having portion control, watching the calories and fat percetage of your meats.

TDEE

(example of a TDEE calculation)

In a previous post I elaborate on this, but you can calculate your Total Daily Energy Expenditure (daily needed calorie intake to remain the same size) if you know how much you weigh. If you want to lose weight you can take in at least 500 kcal less then your TDEE and lose a pound per week:

TDEE -500 Kcal per day is 1 lb weight loss per week

TDEE - 1000 Kcal per day is 2 lb weight loss per week

WATCH THE CALORIES (Kcal)

I've already peeped at top sirloin steak and brisket but there are many other beef cuts you might enjoy!

Fat

Here is the thing: beef doesn't contain ANY carbohydrates! The calories, when consuming sauceless beef, come from the saturated FAT inside and around the meat. If you keep it at 10% fat or less you should be able to stay around the 174 kcal of the sirloin steak I showed you earlier.

Sauces and condiments

When making saucy meat dishes like chili or sloppy joes you need to also watch the other calorific ingredients (oils, condiments, legumes) that make up the dish. Choose low fat versions of minced meat (10% or less) or low fat versions of beef cuts (sirloin, round or low fat chuck in that order).

Fat Percentages in average beef cuts

The less white stuff (saturated fat) you see, the leaner the beef cut probably is. An eye round steak is the leanest and can come in at 4% fat, while ribs can contain up to 50% fat. Just look at the picture above and decide for yourself.

I hope to have informed you enough on beef cuts and if you have any comments or questions just ask them below!

XOXO

The Cambridge Diet - DAY 9

2012-07-11T14:02:00.001+02:00

Ugh, just UGH. That's how I feel right now. It's Day 9 and I haven't been able to weigh myself yesterday. I had to work till very late and rescheduled for friday (11 am). You guys will get a video from me on Saturday about this.

Other than that I have been intrigued about 3 things while trying to keep myself motivated:

1. Savory Cupcake Recipes

2. Lasagne from Scratch

3. The day I will start my build off/up

I will adress every one of them is a seperate post. I can keep myself busy in that way ;)

TMI Moment...

My waist was 88 cm this morning but a number 2 just now probably changed that...

XOXO (be on the look out for the other 3 posts of friday (13/7)!!!)

Let's MOVE!!! BEYONCE surprises a bunch of NYC-students

2012-07-09T20:36:00.001+02:00

BACK ON IT: The Cambridge Diet - Day 7

2012-07-09T14:56:00.000+02:00

Yes people I'm back on it (lawd). THE CAMBRIDGE WEIGHT PLAN!!! Today is day 7 but I've already posted videos on day 1 en 6 on my Youtube Channel.

DAY 1

The quality may be bad but it is the thought that counts! I needed to get myself and everyone on a weight loss journey watching this to get motivated and use the summer to get fit! Check it out!

Status on Day 1 (Tuesday 3rd July)

Weight: 68,9 kg/151.90 lbs

Fatpercentage: 33,7% (Need to get that to 25%)

Total Body Water(TBW): 47.0 % (should be 50% or above)

Waist: approx. 90 cm (Need to get that to 80cm which is healthy)

Bust: ? cm (I'm ok with whatever)

BMI: 27.6 (next step 22)

Metabolic Age: 39! (Need to get that to 26!!)

DAY 6

I decided that my first video could not be the only one representing the first weight loss week. Without further a due I present to you the video worthy of carrying the informative responsibility!

Better sound, better view and better waist circumference (which is logic if you consider the fact that I have been living on shakes for 7 days by now. My current waist circumference is 86 cm (33.6 inches) and I want to get that under 80 cm (31.5 inches) first. My wish however is to have a waist circumference of 70 cm (27.6 inches) because my hips are going to be between 92-96 cm (36.2-37.8). I know this because when I was at my lowest registered weight (60.5 kg) I was a size 10-12 (36-38 European size and 6-8 US size) when it came to clothing from H&M. I must say that my bust was the only part of my body that needed a bigger size then 10 at 60.5 kg.

So? You still haven't explained WHY your waist has to be that slim...

Well I want to know IF I have an hour glass shape. For years I was told I was apple-shaped (a rectangle + round belly & Love handles) and should dress accordingly. After my weight loss I realized that I was only apple-shaped when I was obese. So I started wondering what my body shape was when I would be fit. I would love it to be an hour glass shape however I haven't always known which measurements are needed to clearly have one. I found an easy way to figure this puzzling issue out. Let me illustrate:

I have shared this picture before in a very long post that I am yet to find in my database (LOL). Anyway, if you look at the left image and its text you see why I want a waist of 70 cm. My bust must be 94.45 - 98.45 (37.2-38.8 inches) when my hips are 92-96 cm . According to the calculations that come with the determination of one's existent or non-existent hour glass-shape, I should have a waist that is 9 inches (22.86 cm) or more smaller than my bust. Right now my bust is 99 cm. If my bust goes down to 94.45 cm (which I think it will) my waist will have to be 71.59 cm (28.19 inch) or less. Which brings me to my wish of 70 cm (27.5 inches). If my bust ends up being less than 92 cm and my hips stay 92 cm that will make me a spoon. I'm fine with that but I would love to find out about it first. For now my goal remains 70 cm around the waist with 92 on the hips and a bust between 92-94 cm. I know this is a lot of calculating so let's look at it in short:

My Wish

Bust: 92-94 cm (36.2-37.2 inches)

Waist: 70 cm (27.5 inches) or less

Hips: 92 cm (36.2)

Right now I'm not even close! Besides I also have a goal for my Fat Percentage (22%), BMI (22), TBW (50+%), Metabolic age (26) and if I meet my former goals also my weight (55 kg). I have a lot of work to do !

LET'S DO IT!