I would consider myself pretty healthy. I’m 37 years old 5’5” 160lbs, I don’t smoke, do drug, drink occasionally and exercise a few times a week. I don’t do anything considered extreme by any means. But lately (last 2 years to be exact) my body fat percentage has been rising. For my height and age the normal body weight percentage is should be 25-31% as acceptable.
Body Fat Percentage Categories
|Classification||Women (% Fat)||Men (% Fat)|
|Obese||32% +||25% +|
Last year I was 28% body fat and this year I was at 29% which is acceptable. That being said, I have noticed my metabolism getting slower and more tired more often. I didn’t change my diet yet my body fat increased by 1%. I must have intake more calories than normal…ahem red wine 🙂
I used to be very active in high school. I paid volleyball, tennis and kept active through out the year. Even after college, I ran several marathons and love to go hiking. Well, since I hit my 30’s motivation to be more active has significantly declined. However, I’ve been able to manage my weight…..so I thought. I don’t look overweight but I definitely can lose a few extra pounds. My current weight at the beginning of this weight loss journey was 160lbs on June 2018. August 2018 I am 145lbs. I am using several methods to change my lifestyle which I will share later in this blog.
What really triggered my change in lifestlye? It wasn’t the 29% body fat score I got at the beginning of the year. It was the recent diagnosis of my mom’s: high blood pressure, high cholesterol and being pre-diabetic. While my dad had a recent diagnosis of: low iron, high blood pressure and hepatitis C. Both my parents are not obese by any means. They look like the average size Asian parents.
The skinny fat is what I refer to people like my parents who don’t look fat but due to their diet choices are skinny but unhealthy and fat inside. My Asian parents eat sticky rice everyday. Rice is not an option, side dish or something that can be replaced. Until last month, when the doctor told my mom if she doesn’t stop eating rice, sugar and breads she will have type two diabetes. This is very common among the Asian community. So she switched to white rice. Better.
These recent health issues that have come up in my family made me think about my personal health and well being. I’ve recently discovered Dr. Mona. She is a pharmacist in CA. She has a Youtube channel about health and wellness. I love her food, beauty, skin, fitness tips.
June 1, 2018 I stared a new healthier lifestyle. These are the recent things I’ve Incorporated into my diet. I eat at 10am-6pm. I don’t eat before or after for intermittent fasting. This helps reduce my insulin levels. Anytime I can fast or eat only 3 meals a day; I do! I’m also eating lots more organic and whole foods.
- I drink Apple Cider Vinegar and lemon juice (I just started adding black strap molasses to help reverse/reduce the amount of grey hair I have)
- I make myself a green smoothie: spinach, apples, bananas and ginger or tumeric
- Peanut butter on toast -or-
- Tuna sandwich -or-
- Ham & cheese sandwich
- 4oz protien (chicken, beef or pork)
- Oat groats ( I love this rice substitute. I’ve tried other options and this taste the best)
- Fruit (fresh or dried) as dessert
I stick to this routine during the weekdays. I let loose during the weekends and have a bigger breakfast. Currently I am working out two times a week. I’ve also stop drinking wine 🙂 and replaced it with my favorite sparkling water, mango flavord La Croix.
Here are some of my healthy options I’ve recently discovered that is amazing:
- Rice – Oat groats
- White Bread – Dave’s Killer Bread (grains)
- Wine – La Croix
- Chips – bean chips
- Fruit – Avocado
- Dessert – Overnight chia pudding
- Milk – Almond Milk
- Cereal – Oatmeal
- Sugar – Stevia
- Coffee – Matcha
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