It has been more than a month

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Since I crossed the borderline. Initially, the knee jerk reaction has helped as I quickly changed my diet and ate medication. The BP went down quite significantly, and I believe medication helped. But I guess – I quickly somewhat went back to what I normally do. I need to be extremely careful in this, as long term crossing the borderline will mean that I will be at an extremely high risk of heart attack and stroke! This is crazy.

Few key things that needs to be changed immediately:

  1. Regular exercises – this has started. I have a daily exercise regime that consists of walking up arboretum. It has been quite successful. In fact, by doing this I was able to reduce some weight. Very successful indeed.
  2. Reduced Salt Intake – this is where I failed. In the past couple of weeks, I have been neglecting my diet. I need to go back at eating raw food, mainly salad and low salt food. Water retention causes more fluid in the blood and causes blood pressure to go up.
  3. Greens and Fruits – same goes for item 2, starting tomorrow my diet will be more of these two things. In fact, I intend to completely cook on my own for the next one week and will skip the salt. Completely. I need to take drastic measure and see whether there’s impact to my BP.

I am hoping that I am able to bring this under control. It has been a month and changes is too minimal and I am not yet off the danger zone. Seriously. Time to push hard, push very hard.

Borderline Living… and crossed

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For many years I have been living with a borderline blood pressure to hypertensive. Historically – I am hypertensive as my parents are both suffering from hypertension. In fact my mum – suffered a series of stroke that somewhat making her having issues with some parts of her life (including dementia). In the many years of doing medical check up, I have been diagnosed to have borderline hypertension. But I guess I have not been doing what I should do which is to control what I eat and making sure that go back down to the normal range of hypertension.

Last week – I went to buy a new Blood Pressure monitor as my previous one has given way. As I was testing, I also took my BP reading and to my surprise(or not) – the eventual had happened. It was pretty damn high which also explains the occasional headaches that getting a bit more prevalent in the past couple of weeks. I immediately pop over to my doctor and after many a long conversation with him, he said its time. Its time to start calling myself a hypertensive patient. And start taking medication. He did mention to me that looking at how high it is, if I manage to lose 20-30kg of weight, I should be able to get back to normal range and potentially can get off the BP medication.

I am not monitoring my BP daily. There are some changes of the BP based on the medication, but based on my research, it’ll take approximately 4 weeks before I will be able to see any results. In fact more importantly – I need to start adopting massive changes to my diet if I want to be able to lose weight and drive down my blood pressure. It is going to be a challenge. I know that the project364 somewhat went down the drain but recently I kick started that again in order to make sure I get down back to my healthy range. There are so many impact of high blood pressure and it is extremely important that I manage this because a lot of shit can happen, example kidney failure. Not something that I want. In fact – in my next meeting with the doctor, I need to take a blood test to make sure that there are no protein in my kidney. If there is – I am screwed till kingdom come. But I am confident that I am able to recover from this health mishaps. Its something that I need to do – if not now.. it’ll be sometime soon. I can do this. I can really do this. Slowly but surely.

Eat Well + Workout Well + Sleep Well = Weight Loss

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Healthy Eating

The most important part of a weight loss regime is healthy eating. Any tom, dick and harry knows that the more you eat, the heavier you would be(not really muscle, but fat of course). How much more you can eat is relative to your own body! Different people of course would have different metabolic rate and different weight. In fact – the rule of thumb is of course – the heavier you are, the higher your base metabolic rate, or the amount of calories that is required for you to function.

So – for me for example, I require on average about 2600 calories(source: My body fat monitor, livestrong). So if I reduce my calorie intake by 100 calories everyday (less one teh tarik), in 30 days I would be able to loose about 1 pound!

Having said this, naturally – if you control your food, you should be able to lose weight relatively easy. On the contrary, if you loose track of your diet – you would gain weight easily too! Skipping teh tarik in your daily diet will not make a difference if you eat that lousy cake as dessert for dinner.

In addition to calories – we should also look at the nutritional composition. Even if you whack 2600 calories(that’s for me), but bulk of it is fat(yes.. those lousy cup cakes), you will not be able to lose weight. The body of course takes a hell lot longer to process fat – and as far as I know, fat is like the least priority to be used for energy! Sugar would be first, then protein then fat.

In summary, the key for good eating.. is … healthy, balanced and sufficient food.

Fitness Regime

So – now, we know that eating healthily will enable you to lose weight. So why workout?

For me:

1) Accelerate the weight loss – during and even after your workout!

2) Build muscle – to increase metabolic rate

3) Keeps the heart healthy(and other organs too)

4) Because it’s fun!

So now for example, a healthy diet(assuming it’s balanced), you get a deficit of 300 calories from your basic calorie requirements. Now say – you run 10k, you’ll probably spend another 1000 calories. So now, at the end of the day you have a deficit of 1300 calories. In a week, you’ll get 1300 X 3 = 3900 calories (assuming 3 times a week). 3900 calories is approximately about 1.2 pounds a week. So if you do this week in, week out, in a month, you’ll lose about 4.8 pounds or about 2 kg.

So in general – always couple healthy eating and good fitness regime.


Sufficient Rest and Sleep

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Now – we have a good eating habit, healthy fitness regime – so what else for this jigsaw puzzle? Well – of course one should always ensure they rest and sleep well.

Rest and sleep will ensure the body recovers from all the battering and stress that we put to it during our daily life and fitness regime. We are organic – our muscles get “destroyed”, and we continuously rebuild back! And of course it gets rebuild stronger! If we don’t rest – go figure. In fact – sleep is a good form of rest!

In the past, we heard in the news about healthy individuals who died even though they are extremely fit (they run marathons!). And what the news said – these guys didn’t have enough rest (probably they ran too much, and lack of sleep).

So in a nutshell..

EAT WELL

WORKOUT WELL

SLEEP WELL

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