A friend recently asked me, “Did you lose weight?” Yes, in fact, I really did! I can confidently attribute these results to 3 things: eating healthy, cutting calories and building muscles. Yes, it does get boring if I eat the same food day after day, but I never do. There are countless ways to cook a healthy dish and a ton of different flavor combinations. Highly effective are these flavor bombs: scallions, sweet onions, cilantro, wasabi, spicy mustard, daikon, basil, and mint.
- sweet onion
- soba noodles
- spinach & mixed greens
So I’ve been posting these videos of me eating my dinner, which means for 15 days, I followed a diet plan and worked out. Let me reiterate what diet plan and workout regiment is.
Wake up at 7:30AM
Breakfast: 2 cups of green tea
Workout: High intensity training class at the gym during lunch break right before eating
Lunch: 1 meal replacement shake
Dinner: 1 full meal (basically the food in those videos)
Sleep before 11PM
I do this on weekdays only since weekends are spent out and about with friends. Trust me, I wouldn’t keep following this regiment if it didn’t work…
I’ve only recently started to weigh myself. I have this aversion to scales when I “feel” fat, yes, I’m so vain… I can tell you though joining a gym definitely helped with my routine. But even with going to the gym everyday, I was still hovering around 114-118. You could feel my muscles, but not see them since they were covered under a thick layer of fat. It was only after I started following this eating regiment did the pounds start to shed in addition to muscle growth. I weighed in at 109.5 lbs for a second day in a row, but the % fat dropped from 21.6% to 20.9%.
I took a look back at my previous post. At my fittest, I was 105.5 lbs and 18.8% body fat. I really don’t care much about weight, but I really want more muscles! I should figure out a way to really step up my strength training… I should probably just do more yoga.
So at a pace of 1-2% fat loss per month, I should be down to 16% by August… Haha, people usually try to lose the weight before summer, while I do it during summer, only to gain it back again in the winter months… such intense procrastination!! My reward will be those few precious months in September and maybe more trips to the tropics this winter.
When I’m starving or short on time, I tend to speed up my eating pace, for obvious reasons. I talk about eating slow so your brain can catch up to your stomach “feeling full”. But if you’re crunched on time because you need to get somewhere, eating slow isn’t an option. In that case, just portion out your food and don’t allow yourself to eat anything else afterwards. I mean, you shouldn’t have time to allocate to additional eating if you’re running somewhere right. The important thing is to still pay attention to the act of eating, don’t multi-task. If you do, it’s very likely you would feel like you didn’t even eat, which is bad.
Grocery List — more of the same as previous days…
I love Thai food. I can almost always taste sour, sweet, salty, and spicy in Thai dishes. They also tends to be healthier and richer in flavor. Basil Chicken is a Thai dish stable and it’s seasoned with garlic and chili, my favorites. Since I make it at home, I can control how much spice and sugar go into it. If you’re like me and could only shop at an American supermarket, you probably can’t find the bird eye chili peppers and holy basil the original dish calls for. My substitutes were Thai basil that I grew at home and a habanero pepper. I mistakenly used the whole pepper, big mistake. Hence I had a lot of chicken leftover. So I just tossed a few pieces in with my spinach leafs, cucumber slices, cherry tomatoes and yellow bell pepper. Luckily I had my berry fruit salad at the end to cool my mouth down from the heat. I still love spicy though!
- pre-washed baby spinach leafs (best from Costco)
- cherry tomatoes
- thai basil (holy basil if you can get your hands on it)
- this basil chicken recipe
- chicken breast
- bird eye chilis (habanero if you dare or can’t find the Thai chilis)
- yellow bell pepper
Americans hate eating anything with tiny bones or seeds in it. Having grown up in China, they were just an unavoidable part of eating. I find myself having the patience for certain foods and none of others. I thank the scientists that genetically engineered seedless watermelons. How can GMO be bad when it enabled seedless watermelon a reality???? Animal bones on the other hand, I don’t mind as long as the dish is packed with flavor. Slow cooked whole fish, good. Dim sum chicken feet, good. Slow braised pork feet, good. I also view it as a sort of a game and practice for my tongue so it’s all good.
- watermelon chunks
- seaweed salad
I posted before about this traditional Chinese sticky rice ball and how it can be both sweet and salty. I definitely prefer the sweet kind because it just tastes like dessert to me, if you’re using American standards. Chinese people don’t have the tradition of eating “dessert”, it’s more like, since eat the sweets with our meal, it’s just, entree, entree, entree. I also find Chinese “desserts” to be much less sweet and oily, which is much healthier in comparison.
- cherry tomatoes
- Chinese sticky rice ball
- cabbage stir fry
Salad is basically a bunch of ingredients, cooked or raw, tossed together. You can make a healthy salad or the unhealthiest, both are technically “salads”. Want a healthy salad? Skip the vinaigrettes, the croutons, in fact, skip any carbs, skip the cheese, and skip the cold cuts. A really good dressing that’s also flavorful is balsamic vinegar (the good kind), salt, pepper and extra virgin olive oil. As for vegetables, sky is the limit!
- cherry tomatoes
- yellow bell pepper
- balsamic vinegar
- extra virgin olive oil
- sale & pepper