Assalamualaikum aku ucapkan kepada semua pembaca.
Aku doakan kalian dalam keadaan yang sihat dan baik. Maaf, ini bukan iklan pil kurus badan, sabun bakar lemak ataupun apa-apa yang akan membuatkan korang untuk membeli mana-mana produk ‘kesihatan’ pun. Entri aku kali ini cuma nak kongsi pengalaman mengurangkan berat badan kira-kira 20 kilogram dalam masa 6-10 bulan. Ini bukan shortcut. Bak kata orang Barat, Rome wasn’t built in a day. Orang Melayu kata pulak, usaha tangga kejayaan. Jom!
Sebelum kita buat apa-apa, kita betulkan niat dulu. Kenapa nak lose weight? Sebab nak jadi fit? That’s a good goal. Sebab nak look better? That too, sebab that’ll raise your confidence level, nak present depan orang pun takda la inferiority complex, sebab itu la jadi dekat aku. Aku dulu fikir takda la gemuk mana, tapi bila orang ambil gambar, mampu huhu je la. Lepas tu aku rasa sangat conscious dengan appearance aku. Sebab nak pakai baju fit? Sebab nak pakai baju/seluar ketat-ketat? Fear Allaah my brothers and sisters. Kita review balik niat macam tu, sebab jangan jadikan matlamat kita tu asbab murkanya Allaah dekat kita. Sebab nak permudahkan badan kita nak buat ibadah? Jujur aku kata, masa aku gemuk dahulu, aku rasa sangat frustrated sebab badan berat, susah nak tahiyat, seluar pun susah nak cari sebab semua seluar ketat, time solat mesti kena pakai kain. Apa-apa pun, niat kena elok (y)
1) Set a goal
Setiap benda yang kita buat mesti ada matlamat, jadi kita tahu benda tu tak sia-sia. This was my fault, I didn’t have a specific goal when I first started, I merely wanted to be slimmer. Aku tak monitor weight loss, tak set target, etc etc. Kalau ada goal, benda yang kita plan lagi senang kita tahu flow. Apa yang aku buat masa tahu kena ada goal, aku calculate BMI dan aku tahu aku overweight. Jadi aku aim untuk kurangkan berat badan untuk jadi normal. Jangan aim nak tinggi pulak lepas tu makan ubat panjangkan kaki. Jangan buang duit! Benda tu kalau berkesan pun, short term je. Its long-term complications aren’t worth your money and health!
2) Change your eating habits!
Ini paling penting. Kalau exercise hari-hari pun, tapi malam melantak oblong la, samyang la, keropok la, macam mana nak fit! Weight loss is 75% diet and 25% exercise. I know it’s hard but trust me, once you’ve got the grip, you will stay disciplined In shaa Allaah! How it started for me was, in my college, one of my friends used to be big-sized, in fact he was bigger than me, but as the third semester approached, he lost a significant amount of weight. What he did was he cut down on rice, (our staple!). Aku pun suka sangat makan nasi, dulu aku, sekali duduk tiga pinggan boleh layan. Ramai orang kata tak boleh kita orang Asia buat macam tu, tapi sebenarnya boleh, nafsu je cakap tak boleh. Sila ikut saranan Kementerian Kesihatan Malaysia, suku carbo, suku protein separuh buah-buahan dan sayur-sayuran.
Aku ada baca orang buat atkins diet la, keto diet la etc tapi aku tak pernah try so I will not recommend. Please consult a doctor/dietitian. Bagi aku, suku suku separuh ni sangat fulfilling dan kau akan rasa content tanpa rasa macam dah lahap satu periuk nasi. My habit was I would eat fruits before digging into my rice meal. I used to go a full residential college, hence food was catered. Memang susah nak kawal makanan, tapi boleh adjust, aku akan cuba tanya abang/akak Dining Hall kalau boleh ambil sayur atau buah lebih.
Ambil makanan dengan akal, bukan nafsu. Kalau lapar, kadang2 rasa nak makan orang pun ada. Tapi dah kenyang, letak la apa pun, kita tolak kan? Teach yourself to be content, contoh kalau pinggan suku-suku separuh tu kita dah habis makan, tapi rasa lapar lagi. Tell yourself you will be full soon, ataupun kalau after a while you still feel hungry, grab some HEALTHY snacks like bananas, apples, oranges, almonds, cashews (UNSALTED ONES PLEASE). Jangan buang duit beli junk food sebab dengan duit banyak tu, boleh beli pisang satu tandan.
Try having dinner early. Don’t starve yourself up, but don’t bloat neither. Moderation is key!! On my first few months, I only had two scoops of rice daily for lunch (because that was all they served) and breakfast and lunch would be wholemeal bread with any protein (eggs are the cheapest form of protein and you can diversify the dish! go to Jamie Oliver’s website he has loads of egg recipes). Kalau breakfast Dining Hall serve nasi goreng, aku akan make sure aku active on that day and avoid carbo-loading.
Please teach yourself to eat clean. Maaf cakap tetapi makanan orang kita sangat berminyak dan berlemak. Tak salah nak makan sekali sekala, tapi jangan la hari hari. Apa salahnya kalau kita grill protein, sayur kita stir-fry dengan minyak yang sikit dan minum air kosong ataupun teh tanpa gula. Ataupun buat fruit juice! Manis buah lagi nikmat. Train diri untuk minum/makan benda yang tidak bergula. Suka benda manis? Makan buah. Kalau rasa susah sangat nak minum air putih, beli air kelapa. Tanpa gula. Kalau dekat supermarket mungkin mahal sikit, cuba beli dekat tepi jalan. Kalau makan dekat kedai luar, mintak la fresh orange ke, apple juice ke, tapi taknak gula. Tawar mungkin ada, tapi kita nak sihat kan? Teach teach teach yourself. Perseverance is key!!!
Sayur ni memang susah sikit untuk sesetengah orang. Banyak sayur yang sedap sebenarnya. Contohnya, hong kong kailan, goreng dengan bawang putih, sedap gila. Kacang buncis, goreng dengan shitake lepas tu letak black pepper, voila. Experiment la, memang syok kalau we know what we are eating! Kalau makan kat subway, avoid taking the sauces and load up your sub with veggies! Obrien’s has nice veges too! Kalau nak jimat, masak sendiri kat rumah! Tahu tak you can make a decent cheese omelette with mushroom for less than RM 10 at home! Jangan shop for groceries when you are hungry because you will tend to buy junk food.
3) Get someone to help you along
It really depends on what kind of person you are actually. Kalau kau lone ranger, takpa la. For me, I’ve always liked company in doing things so I had a friend in college to get it done with. Best jugak la, sebab we started from zero and we saw the change. We were both really chubby and my stomach looked like I was 4 months pregnant (even my mum didn’t look like that when she was expecting me!) and 6 months after we saw jawlines and flatter stomachs hahah. In that way too you’ll appreciate that person more I guess? Plus you’ll look out for each other, especially when it comes to eating.
4) NO SHORTCUTS
JANGAN LA BUANG DUIT BELI PIL KURUS. Memang la kurus tapi nanti buah pinggang rosak, organ dalaman rosak, susah nak pulih. We want to be fit and healthy, not skinny and sick! Nak kurus memang kena exercise, memang kena jaga makan, hidup ini memang takda jalan mudah. Pil kurus tu tak mudah sebab akhirnya kita sengsara. Jangan cari alasan. Kalau busy siang, jog malam. Kalau penat ada class/kerja, SLEEP EARLY and WAKE UP EARLY and work out for 30 minutes. Seminggu buat la dalam 4 kali. It’s hard to keep yourself going, but always remind yourself WHY YOU ARE DOING THAT.
Stop trying to please people. Jangan azam nak kurus sebab asyik kena hina. Sebab you’ll get to a point where you are trying so hard tapi it seems like it’s going nowhere and you will quit easily! It’s OK! If you do it for yourself, you know it’s worth pushing yourself to the limit. Your own self is your own best friend and your biggest enemy, tie it with a leash so you know when to pull and when to push!
One of the ways to lose weight is by jogging. Awal awal memang susah, 1 kilometer tu rasa macam nak mati pun ada, It’s okay, one at a time. Jog slowly. Lantak la orang potong ke, kau lembab sangat ke, it’s OK, perlahan lahan. It’s your own journey. Just slowly progress okay? Kena push diri. Mula mula slow jog then find your pace.
Being fat is not okay but fat-shaming isn’t neither. Itu la apa yang kawan aku cakap kat aku. Dia cukup tak suka orang yang bangga jadi gemuk, sebab it promotes an unhealthy culture. Tapi sangat tak elok apabila kita hina orang gemuk, sebab ada orang gemuk kerana medication yang dia ambil masa baby.
CALORIE DEFICIT. Calorie deficit ni you burn more calories then you consume. Please consult a dietician to know how much you should take and burn daily. Jumpa KK pun boleh, cakap je you have eating disorder. Bayar seringgit je, mana nak dapat kat tempat lain?
4) Reward yourselfffffffff
Seminggu sekali kalau nak makan cake sepotong, ice cream dua scoop, sila kan. DONT BEAT YOURSELF UP! Cheat day sekali sekala takkan buat kau gemuk, tapi jangan jadikan habit hari hari. Asalkan kau jaga makan that whole week. Itu reward. Reward bila ada achievement. Contoh, you have jogged 3 kilometers within 20 minutes, dulu takleh sebab tak larat, then reward yourself with a slice of cake ke a glass of iced chocolate ke apa apa la korang suka jangan makan julap je.
Aku rasa dah tulis banyak dah. Aku tulis based on experience je maaf kalau ada salah silap. Tengok, takda product pun aku promote kan? Jadi, tak payah bazir duit, baik beli sayur atau buah dengan duit tu. Air kelapa pun tak semahal air kuruskan badan merapu tu. Yang penting, korang discipline and always keep yourself in check. Akhir kata, selamat maju jaya! DON’T GIVE UP EASILY BECAUSE I KNOW WE ARE ALL CAPABLE OF ACHIEVING THINGS THAT WE THOUGHT WE NEVER COULD!
May Allah aid you in all circumstances!
– Muhammad
Hantar confession anda di sini -> www.iiumc.com/submit