I've gained 5kgs and want to lose it ASAP :(

[Jingthing]

Not all sugars are the same or metabolized the same.

My focus is promoting lifetime HEALTH and eating many kinds of fresh fruit in moderation daily is HEALTHY:

http://www.livestrong.com/article/334100-types-of-healthy-sugars/

I do agree you can eat TOO MUCH fruit. I think it's much harder to eat TOO MUCH vegetable food though.

I would suggest increasing vegetables though more and trying to replace unhealthy food choices with the bulk from vegetables.

That is something I have done with great success and deliciousness.

I have not cut out all pasta for example, but try to use whole wheat pasta some of the time and always DECREASE the portion of pasta REPLACING the bulk with an INCREASE in vegetables. Eating in a way that makes you feel very hungry all the time is a recipe for BACKFIRING. Find a way to feel full and satisfied with HEALTHIER food choices.

Research shows the people who have the greatest chance of long term success find ways of healthy eating that are healthy and delicious and can be enjoyed for LIFE, rather than a radical unsustainable change during a so called dieting phase. It is not human nature (or biology, the body has strong ways of fighting back against a feeling of being STARVED) to be OK feeling deprivation and suffering for life. There are exceptions of course, as there is great diversity in our species.

[poanoi]

As i understood it, she isnt absorbed with 'health until death',

but rather to lose 5 kg fat on a low budget.

@kirst: eat grass and protein girl.

[Jingthing]

As i understood it, she isnt absorbed with 'health until death',

but rather to lose 5 kg fat on a low budget.

@kirst: eat grass and protein girl.

Fair enough, but with that short term POV we're only talking about a short term fix, and going that route means statistically the chances are the next time or the time after that, this small "problem" (actually not a health problem at that level) could become a lifetime struggle against obesity. I hope it isn't like PREVENTION is a dirty word here.

[tominbkk]

Now an awnser to the OP, you are eating too much you just have to eat less. If you can substitute rice with vegetables you will win a lot.

Its not feasible to expect to burn it off it should be a two pronged approach eat less and get active. Its real hard to burn off a big amount of calories so your biggest win will come from controlling your food intake. The exercise will help however.

One 'trick' I found, (I read it somewhere,can't remember where), is to substitute mash potatoes and rice with mashed cauliflower. I'm a cauliflower fan anyways, so this was a very easy switch.

You can buy a cheap cheese grater and grate the cauliflower into rice sized shapes. Takes a second to toss in a pan and heat up, doesn't need to cook much. Tastes great, has a nice rice 'feel', and of course is a 50th the carbs. Plus this takes no time to do, it's actually way faster than making rice!

[tominbkk]

I heard fruits contain 'natural' sugar, which is different from processed sugar. I'm guessing this is false?

Yep, to your body, sugar is sugar. Choose things like dragonfruit, guava, papaya, or other fruits that are not too sweet. And don't eat a lot of them, just a couple pieces a day.

[Jingthing]

Papaya is a great choice!

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[robblok]

Now an awnser to the OP, you are eating too much you just have to eat less. If you can substitute rice with vegetables you will win a lot.

Its not feasible to expect to burn it off it should be a two pronged approach eat less and get active. Its real hard to burn off a big amount of calories so your biggest win will come from controlling your food intake. The exercise will help however.

One 'trick' I found, (I read it somewhere,can't remember where), is to substitute mash potatoes and rice with mashed cauliflower. I'm a cauliflower fan anyways, so this was a very easy switch.

You can buy a cheap cheese grater and grate the cauliflower into rice sized shapes. Takes a second to toss in a pan and heat up, doesn't need to cook much. Tastes great, has a nice rice 'feel', and of course is a 50th the carbs. Plus this takes no time to do, it's actually way faster than making rice!

Great info I might start using this next time i want to drop a bit extra weight or incorporate it in my normal food plan. I like healthy things that don't cost too much time.

[moe666]

Just cut your rice portion in half and do not worry about the brown rice stuff it has as many calories as white, just cut your rice portion in half and no sugar drinks. People here are also saying more fruit but what is fruit its sugar so no fruit either.

[moe666]

Not all sugars are the same or metabolized the same.

My focus is promoting lifetime HEALTH and eating many kinds of fresh fruit in moderation daily is HEALTHY:

http://www.livestrong.com/article/334100-types-of-healthy-sugars/

I do agree you can eat TOO MUCH fruit. I think it's much harder to eat TOO MUCH vegetable food though.

I would suggest increasing vegetables though more and trying to replace unhealthy food choices with the bulk from vegetables.

That is something I have done with great success and deliciousness.

I have not cut out all pasta for example, but try to use whole wheat pasta some of the time and always DECREASE the portion of pasta REPLACING the bulk with an INCREASE in vegetables. Eating in a way that makes you feel very hungry all the time is a recipe for BACKFIRING. Find a way to feel full and satisfied with HEALTHIER food choices.

Research shows the people who have the greatest chance of long term success find ways of healthy eating that are healthy and delicious and can be enjoyed for LIFE, rather than a radical unsustainable change during a so called dieting phase. It is not human nature (or biology, the body has strong ways of fighting back against a feeling of being STARVED) to be OK feeling deprivation and suffering for life. There are exceptions of course, as there is great diversity in our species.

It really doesn't matter sugar is still sugar weather it is locked up in a loaf of bread or a apple when it hits the body it is processed and it will call for insulin and what is not used for energy will be stored as fat.

[tominbkk]

Squats and sit-ups will not make you lose weight unless you crank out hundreds.

Running is the most efficient way to lose weight. How much should you run? Simple: enough to have a calorie deficit. Keep in mind that most people vastly overestimate the amounts of calories they burn; a mile is less than 100 calories (or about 50 grams of steamed rice).

I'll agree that jogging (I'm assuming you mean jogging) is one of the best ways to lose bodyweight, but the OP wants to lose fat, not muscle. Running is rather catabolic and a good way to lose muscle too.

High Intensity Interval Training (AKA HIIT) works well for me.

1. Walk 20 minutes (warmup).

2. Run as fast as is safe for you for 30 seconds.

3. Walk one minute.

4. Repeat steps 2 & 3 up to 10 times.

5. Walk 20 minutes (cool down).

Great for burning fat.

[Jingthing]

It really doesn't matter sugar is still sugar weather it is locked up in a loaf of bread or a apple when it hits the body it is processed and it will call for insulin and what is not used for energy will be stored as fat.

No.

It.

Isn't.

The first study showed that male rats given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar, or sucrose, in conjunction with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas.

The second experiment -- the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals -- monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet.

"Our findings lend support to the theory that the excessive consumption of high-fructose corn syrup found in many beverages may be an important factor in the obesity epidemic," Avena said.

http://www.princeton.edu/main/news/archive/S26/91/22K07/

[Tolley]

I think it is a major concern if the OP cant get good quality food.

I mean a bit extra weight is not as bad as being thin and unhealthy because the body isn't getting the right fuel and therefore deficient in minerals and vitamins.

It sounds like with not much to do up the OP has plenty of time to develop bad habits.

Maybe get a hobby that keeps you busy and active and that might inadvertently help with the weight anyway.

Even thou I have stated before that diet is more important than exercise the fact remains that all the people I know who go to the gym and play squash who are middle aged are all healthy body weights with no guts and a lot of these guys are not strict at all on diet. So getting active is paramount.

[Jingthing]

Just cut your rice portion in half and do not worry about the brown rice stuff it has as many calories as white, just cut your rice portion in half and no sugar drinks. People here are also saying more fruit but what is fruit its sugar so no fruit either.

There is much more to this than just the number of calories in specific foods. Brown rice is massively more health promoting than white rice. Yes it's too much to ask more people, especially Thais, to give up white rice. So I agree portion cutting is a more practical suggestion, but then don't stay hungry, it will backfire. So eat other more health promoting foods as I'll already suggested, vegetables and proteins that aren't overly fatty are of course also good.

[1Ping1]

I am no saint, and at 6' 5" 230# and 55 am always looking at my weight. I have been training as multisport athlete for over 40 yrs.

Bottom line for me, and I think some are missing the point, is the mirror tells you far more than the scales ever will. I'm the most anti vain man on earth but all I do is look in the mirror when I'm shaving and know all I need to know.

Bone mass differs greatly from genetics. Pure and simple. One man or woman can be over or under weight at any given weight.

Also, those that state exercise is not the key are or have never exercised. You can diet all you want but without crossover exercise, cardio one day, resistance traing the next your missing the boat. Building muscle forces body to burn more cals in a 24/7 basis to maintain it. But, the scales will lie to you as you have lost no weight or may have gained. The reason is muscle weighs three times that of fat.

I can be a lean 230# or a flabby 230#, it as noted is what makes scales crap for gauging progress.

Cardio of course must be included. You will think long and hard about black coffee versus a 600 cal <deleted> <deleted> coffee when you spend an hour on an elliptical trainer or running to burn off that one drink.

Bottom line, throw scales away and focus on healthy choices and trust the mirror. Unlike the scales.....it does not lie.

Burn more calories than you consume each day for just two weeks. You must exercise to fire up your metabolism. Once its fired up, you will be stunned at the body transformation. Keeping in mind again. It's inches and the mirror, not the scales that measure your success.

I wish us all the best.

[wolf5370]

Yeah its so simple and the world gets fatter and fatter ...

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Because we are eating more and more calories there is data on that. Its simple.

Calorie Trends

The amount of food available and calories consumed by Americans has increased from 1970 to 2003. According to the USDA, the average American daily calorie intake was 2,234 in 1970 and 2,757 in 2003. This is an increase of 523 calories per day. Eating 500 extra calories each day leads to a significant weight gain if the excess calories are not burned through physical activity

Read more: http://www.livestrong.com/article/347737-the-average-american-daily-caloric-intake/#ixzz2cW5ar4bS

Bigger portions is a big part of this (as well as the calorific content of the items eaten)- large meals (fast food companies are slammed for this), full plates, wanting to leave plates empty (just like mum told us, "think of those starving Africans") etc.

There have been several studies in the UK and USA showing that portion sizes have increased drastically since the 60s as have between meal snacking (simply because of availability). I wonder is Thailand went back to food wrapped in banana leaves rather than in keep-forever cellophane packaging, would there be a lot less fatties here now (certainly a lot less litter!).

Thais are generally habitual eaters, they nosh all day long - this was fine in the days they spent all day trudging through two foot of mud dragging a plough - and the meals were rice and fruit and the odd snake washed down with some freshly brewed lowkow, but now its tractors and beer for the farmers - and the multitude of office grunts feasting on sugar and chemicals vaguely disguised as food - along with tons of protein not in keeping with their traditional diets. Being around Thais eating all day - in those out-in-the-sticks villages, where that is where all socialising happens - isn't likely to do wonders for the waistline.

[KuhnPaen]

Just join a Muay Thai camp. Go to the afternoon session. They usually start around 3PM. If you are in BKK, try Sasiprapa in Bang Kapi.

http://www.muaythaisasiprapa.com/home.php

or

Kaewsamrit in Talingchan (a short hop from Kao San Road)

http://www.kaewsamritgym.com/

There are so many good gyms in BKK but I had great times at these ones myself. You are guaranteed to lose weight there (and learn how to fight). Don't worry na, they won't beat you up, but you will get a killer workout.

Personally, I don't know why anyone would join a gym like California Wow when there are so many great Muay Thai gyms around. you are in Thailand! Take advantage of the Thai national sport. So many people dream of going to BKK to train but never get a chance to.

Chok dee.

[poanoi]

Guess you didnt bother with reading the question ?

She's a girl up in esaan somewhere and want to lose 5 kg on a low budget

choke dee

[Bender]

Just join a Muay Thai camp. Go to the afternoon session. They usually start around 3PM. If you are in BKK, try Sasiprapa in Bang Kapi.

http://www.muaythaisasiprapa.com/home.php

or

Kaewsamrit in Talingchan (a short hop from Kao San Road)

http://www.kaewsamritgym.com/

There are so many good gyms in BKK but I had great times at these ones myself. You are guaranteed to lose weight there (and learn how to fight). Don't worry na, they won't beat you up, but you will get a killer workout.

Personally, I don't know why anyone would join a gym like California Wow when there are so many great Muay Thai gyms around. you are in Thailand! Take advantage of the Thai national sport. So many people dream of going to BKK to train but never get a chance to.

Chok dee.

she is a girl without a penny lost somewhere in issan, and you want send her to a muay thai gym (Kaewsamrit in Talingchan) that cost 15 k baht per month!

out of curisosity how much does cost the muay thai gym in bangkapi/ladprao?

[KuhnPaen]

Just join a Muay Thai camp. Go to the afternoon session. They usually start around 3PM. If you are in BKK, try Sasiprapa in Bang Kapi.

http://www.muaythaisasiprapa.com/home.php

or

Kaewsamrit in Talingchan (a short hop from Kao San Road)

http://www.kaewsamritgym.com/

There are so many good gyms in BKK but I had great times at these ones myself. You are guaranteed to lose weight there (and learn how to fight). Don't worry na, they won't beat you up, but you will get a killer workout.

Personally, I don't know why anyone would join a gym like California Wow when there are so many great Muay Thai gyms around. you are in Thailand! Take advantage of the Thai national sport. So many people dream of going to BKK to train but never get a chance to.

Chok dee.

she is a girl without a penny lost somewhere in issan, and you want send her to a muay thai gym (Kaewsamrit in Talingchan) that cost 15 k baht per month!

out of curisosity how much does cost the muay thai gym in bangkapi/ladprao?

Guess I missed that part about being penniless in Isaan. My bad. In that case, just piss off a water buffalo and run for your life. Or better yet, do the Isaan stripper pre-bargirl workout. This involves squating in rice fields 8 hours a day until your legs and butt look like a bowling ball.

That said, Sasiprapa in Bang Kapi is like 400 baht for the afternoon session from 3 to 6 or 7. I used to go hardcore when I was younger and do the full day, but now I just show up 3 or 4 times a week to stay fit and keep my skills up. Malaipet is arguably the most famous fighter they produced. Lots of vids of him on youtube ( see below) Now he lives in Los Angeles though (I found out about it through him).

[tropo]

Personally, I don't know why anyone would join a gym like California Wow when there are so many great Muay Thai gyms around. you are in Thailand! Take advantage of the Thai national sport. So many people dream of going to BKK to train but never get a chance to.

I really wish I could train at California Wow but it went broke over a year ago.

You know, everyone has different goals and hobbies... for example, I have zero interest in sweating it out in a Muay Thai gym but I understand and respect that many people do. Each to their own.

[Jingthing]

The OP's problem is very difficult, access to health promoting foods. This is actually not uncommon in the world today in both poor and rich countries. It goes beyond tips to lose weight and keep it off. It's a societal problem.

[tropo]

The OP's problem is very difficult, access to health promoting foods. This is actually not uncommon in the world today in both poor and rich countries. It goes beyond tips to lose weight and keep it off. It's a societal problem.

I really don't think it's that much of a problem for a 24 year old female to lose 5kg. All she has to do is eat less. It's quite common for girls that age to yoyo up and down in weight. Just eating too much rice will do it.

Obviously she'll have to work at stabilizing her weight at the desired level, but at 24 it's merely vanity. She may not even be 5kg too heavy... just as anorexic females can be skin and bones and think they're overweight she may not have a problem at all. The mind can play amazing tricks.

[Jingthing]

I agree with that. There is a good chance the OP isn't overweight at all, from a health standpoint. She may be healthier at this level than 5 kilos lighter. Hard to tell.

The Twiggy look isn't healthy. That so dates me!

[1Ping1]

Yeah, in the US. All fast food joints ask if you want to "super size" it. The words speak for themselves. Why also we are one of the most obese countrys in the world.

[tropo]

Yeah, in the US. All fast food joints ask if you want to "super size" it. The words speak for themselves. Why also we are one of the most obese countrys in the world.

There's many of other countries competing with the US for that first prize..... anyhow, this is a Thailand specific problem. The girl lives in rural Thailand. I have seen unlimited rice deals in Philippine restaurants - perhaps they do it here too.

[kirstymelb101]

I've lost 2kgs this week. Is this too much?

Well I haven't been starving myself.

My daily routine -

Wake up 5am - Run 3ks in 30 mins / skip for 5 mins.

6am - Breakfast: bowl of cornflakes with banana and a teaspoon of sugar (I know I should cut the sugar but it's a must for me)

12:00 - Lunch time! A cup of rice with steamed veggies and 1 hard boiled egg & a piece of fruit. All in moderation of course. Taste like poo, but oh well lols.

5:30 - 30min walk around my village.

6:00: Dinner: Steamed fish with Veggies. I try not to eat rice with my dinner, but I usually give into temptation and have a small bowl.

[robblok]

Not to burst your bubble but the first week it always goes fast as now your probably eating less carbs (holding less water and less stumach content) So it might be just one kg of fat that you lost.

But good work.

I am curious however how did you end up in a village ? sorry to pry

[chiang mai]

I'd say that's pretty good for the first week, well done indeed. The only thing that I wasn't 100% with is the breakfast, cornflakes, bannana and sugar equates to a lot of sugar, cornflakes are not particularly healthy, have you tried Quick Oats? Half a cup of Quick Oats, one cup of skimmed milk (blend it with the banana and make banna milk) and put in the microwave for 90 seconds, it's really good and very addictive, it's also very healthy, I'm certain you'll get to really like it.

But whatever you decide, keep doing what you're doing because it's working.

[Jingthing]

My comments, never popular, but here goes:

The activity level is great. Well done.

Overall -- sounds like almost a starvation level of calories. I don't approve. It's like a crash diet. You won't be able to sustain this and the chances of backfiring are very high.

Breakfast -- I agree with the oatmeal suggestion. Very hard to get other kinds of healthy cereal grains in Thailand that aren't very expensive. Corn flakes of course already have sugar without adding extra sugar. Also I assume corn flakes have High Fructose Corn Syrup in them, an extremely unhealthy form of sugar. So yes if you can get oatmeal of some kind, and then add some pure HONEY. You don't mention milk. So you are adding milk to the flakes?

Lunch: I agree it sounds like it tastes like poo. Very BLAND poo. I suggest experimenting with ways of making your health promoting meals NOT taste like poo. Like ... SPICES. Chili and garlic for example are great for you. Boiled egg is good protein. Do you have access to canned tuna packed in water?

Dinner: Again, add spices. Rice. Nothing wrong with a starch with your meals but it sounds like you are doing some cooking. Can't you get some BROWN rice? If so, you can eat that with no regrets as it's great nutrition.

Weight loss levels -- yes you got the initial kick quick loss than many serial yoyo dieters get addicted to that kind of rush/high. Of course it won't last at that level especially with so little you want to lose in the first place. As I think you are almost starving yourself now, your metabolism will likely reset somewhat and start fighting your efforts.

My overall impression -- think about your long term more healthy and tasty diet for LIFE, no meals tasting like poo, don't bother with any kind of RUSH.

[chiang mai]

That was a very good post JT, not that you need my approval, but I do agree with what you wrote.

The part about protein is entirely valid, eggs, tuna, pork, fish, chicken, you need to add some in to each of your meals.

The rice part is not easy for a person with a lot of time in Asia, it's a staple dish and I've known folks to have withdrawl symptoms if they don't eat it at least once a day, real or imagined it's difficult for many - it's the farang equivelent of craving potatoe's daily! But the OP seems to have cut down on her intake, way to go I say.

Hopefully this will not spark another brown rice/white rice debate, let's not go there, the OP will not benefit from it.

Finally, any further thoughts on a veggie garden, did you start to dig the land yet, it's hard work?