Week 6: 8 Week Challenge

How weeks fly, we just finished week 6 of the 8 weeks challenge. I have not been able to do proper blogging because of school reports and up coming exams please do bear with me. I have been accountable though in my workout and eating.the scale is still at 65 kg but am losing inches. 

Share your experience with us on this 8 week challenge, tell us how its going and your progress so

far because a lot of people write telling me how they have loss weight and inches, how they have been able to change some eating habits.

Bear with me, I will get back to my blogging in no time but in the mean time we have entered week 7 of this challenge meaning we are almost done as August is very close.

Week 5: 8 Week Challenge

Hey guys, we have come to the end of week 5 of the 8 week challenge. It's been up and down, lack of motivation, trying to pick myself up and move on. Stress and busy life isn't helping matters at all but am back to 65 kg and those who are participating in this challenge are losing weight, some
are losing 2 kg per week and others 1 kg per week.

Previous week: 66 kg
This week: 65 kg
1 kg loss
We have 3 weeks left till the end of the challenge and I have chosen to finish it with detox. I have not done it before but i have to challenge myself to something good. Its true i love food and can't do without food but i have to do this detox and review it. Yes, i will eat but it depends. I will have to do a post and recipe on my detox plan.

Week 4: 8 Week Challenge

Its the end of week 4 of the 8 week challenge, we have 4 more weeks to go. My week was very busy and stressful, I didn't eat or exercise as much as i should and that showed on the scale. Well i added 1 kg all thanks to stress and co, I knew i added because my system was super messed up.
Last weigh in: 65 kg

Current weigh in: 66 kg

I have 6 kg to lose so am not giving up on it, just like the quote above said: "Success is the sum of small efforts repeated day in and day out".....Robert J. Coller
Small victories sums up to big victories, so you might be losing 1 kg weekly, sum it up in 8 weeks that my friend is 8 kg. Even if you lose 4 kg in 8 weeks, its better than not losing anything or adding to the weight.
Lets hang in there and finish this challenge....you will be glad you did joined

RECIPE: Chapati the Easy Way

INGREDIENTS

• 125g wholemeal flour
• 1 pinch salt
• 1 tablespoon olive oil
• 60ml water
• This makes 4 chapati

DIRECTION

• Sift together flour and salt in a bowl. Stir in olive oil and water, and then knead until firm and elastic. Divide into four balls, and roll as flat as possible with a rolling pin.
• Heat a frying pan over medium-high heat. Cook the chapati on both sides until golden brown, about 1 minute per side. 

RECIPE: Chapati....Indian way

INGREDIENTS

• 2 cups wholewheat flour
• Water (Using yogurt or milk will give you super soft Chapatis! See tip below)
• Salt to taste
• 2 tbsps vegetable/ canola/ sunflower cooking oil
• This recipe makes roughly 12 Chapatis.

DIRECTION

• Make a well in the flour, add salt to taste and water a little at a time. 
• Go slow with the water - add it as you go along and only as needed. Instead of water, you can also use yogurt or milk. The result is really soft Chapatis. 
• The secret to really soft Chapatis lies in the kneading. The dough must be smooth and just the right softness - medium. Add water/ yogurt/ milk as required and continue to knead till you get the right consistency.
• Adding oil at this stage is optional but it makes the dough very smooth and soft Chapatis.
• The finished dough must be smooth. After it is done, cover and set it aside for 10-15 minutes to rest.
• Divide the dough into equal portions, roughly the size of a golf ball. Roll between your palms, applying a gentle pressure, till the balls are smooth and without cracks. Make as many as you need and keep ready to roll out.
• Doing this will prevent the ball from sticking to the rolling surface.
• Roll!
• Heat a pan on a medium flame and put the rolled out Chapati on it to cook.
• Cook one side and flip to cook the other.

Week 3: 8 Week Challenge

Its the end of week 3 of the 8weekchallenge. How are you getting along?

Well i weighed in today at 65 kg...no loss no gain, am pretty much happy. Lets keep up with eating healthy and forget the diet. 

Stick to good carbs, good fat, veg, fruits, protein and water.

Remember, you can do anything you set your mind to....If you want it bad enough, work for it.

Meals for Flat Tummy

Oatmeal: it is okay to add carb in your diet as long as you are keeping your total calorie level in check. Combine complex carbs, protein, iron and fiber, oatmeal keeps everything running smoothly.

Lean protein: Skinless chicken and turkey, egg whites and fish are ideal for trimming our middles because they take longer to digest than carbohydrates, which means we feel fuller longer. And just like whey protein, the protein found in these foods works to build muscle, so they won't contribute
to belly fat when enjoyed in moderation.

Healthy Fat: All fat are not created equal, higher-fat foods will leave you more satiated. Saturated fat like butter, cream are packed with "bad" cholesterol. But the unsaturated fat in avocados, nuts, olives and flaxseed oil can lower cholesterol levels and keep weight-regulating hormones in balance.

Fruits and Vegetables: like citrus fruits and berries.tomatoes, grapes, apples, papaya, spinach, kale, broccoli, bell peppers. then starchy veggies like sweet potatoes and squash are good because they provide antioxidants to the body.

Tips 

1. Eat 5 to 6 smaller meal than 3 large meals. your meals should consist of good carbs, good fats and proteins. Smaller meal will rise your metabolism while burning fat and building lean muscle mass.
2. Don't cut out fat intake just eat good fat seen in olive oil, avocado, fish etc.
3. Don't cut out carbs just eat good carbs 
4. Eat whole grain 
5. Drink lots of water to avoid water retention
6. Combine your diet with exercises. 

Welcome July

June has ended and hello its July.

At the beginning of this year, I set May to reach my 65 kg weight loss goal but I didn't meet that goal until June. Well am happy that I set S.M.A.R.T goals, its just not common sense setting to lose 10 kg in a month. It doesn't only backfire, depression, stress and de-motivation will set in. Well I am thinking of maintaining this 65 kg for the whole of July but am ultimate goal is 63 kg (*hiding*).

I want to encourage you to move for that change to happen. July marks the beginning of the 2nd
half of the year. Have you forgotten the new year resolutions you made January? The truth is if you set huge goals like losing 10 to 15 kg in a month, following such resolution will crash on the way and you will end up not achieving anything.

Imagine if you can set yourself to losing 1 kg weekly, that will be 4 kg in a month which is reasonable and smart way of going about it. I want you to understand that you can lose weight and keep it off, all you have to do it set smaller, reachable goals that works with your lifestyle.

We still have 6 months to go till this year ends, start doing something now.