lihnlosesit-blog

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Down 1.6 pounds and I reached a NEW GOAL WEIGHT!

Hell yes!! I’ve officially lost 60+ pounds and I finally have a “healthy” BMI!

HW: 225 lbs.

CW: 163.6 lbs.

Total lost overall: 61.4 lbs.

Goal weight 1: 195 lbs.

Goal weight 2: 190 lbs.

Goal weight 3: 185 lbs.

Goal weight 4: 180 lbs.

Goal weight 5: 175 lbs.

Goal weight 6: 170 lbs

Goal weight 7: 165 lbs.

Goal weight 8: 160 lbs. (3.6 lbs. away)

Goal weight 9: 155 lbs. (8.6 lbs. away)

Goal weight 10: 150 lbs. (13.6 lbs. away)

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Watashi ga Motete Dousunda - Ep. 6

乂❤‿❤乂 PLEASE LIKE OR RB IF U USED IT 乂❤‿❤乂

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Watashi Ga Motete Dousunda Icons

like/reblog se salvou ♡

x não reposte x 

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☆ Serinuma Kae icons ☆

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© twitter | kittykkshi

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ଘ(੭ˊ꒳​ˋ)੭  … watashi ga motete dousunda icons!

© like or reblog if you save

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Serinuma Kae icons ㅡ Watashi ga Motete Dousunda

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Watashi ga Motete Dousunda icons

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Watashi ga Motete Dousunda icons pt.2

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Watashi ga Motete Dousunda icons pt.3

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ʕ•ᴥ•ʔ master plan 🍓

✨ (๑>◡<๑)

starting weight : 95.8 kg

ultimate goal weight : 54 kg

gw 0.5 : 92 kg

gw 1 : 89 kg

gw 1.5 : 86 kg

gw 2 : 83 kg

gw 2.5 : 80 kg bmi : one kg from obese

gw 3 : 77 kg

gw 3.5 : 74 kg

gw 4 : 71 kg

gw 4.5 : 68 kg bmi : one kg from overweight

gw 5 : 65 kg

gw 5.5 : 62 kg

gw 6 : 59 kg

gw 6.5 : 56 kg

gw 7 : 54 kg

goal : to lose 3kg every month

current bmi : obese 35.5

current basal metabolic rate : 1786

plan 🐻♥️

intermittent fasting (´༎ຶོρ༎ຶོ`)

one meal everyday ...

if morning fast until 12pm

if afternoon fast from 12pm-6pm

if dinner fast from 6pm

diet restrictions (● ˃̶͈̀ロ˂̶͈́)੭ꠥ⁾⁾

🥞 low carb or no carb

🥩 more protein, more eggs, omega 3 fish

🥑 more fruits, vegetables

💦 more water

🍫 less processed foods

☕️ no sugary drinks eg milo, nestum

🍵 more tea

exercise ᕦ(ò_óˇ)ᕤ

at 45 mins a day of one activity

🚶🏻‍♀️ walking

🚴🏻‍♀️ cycling

🏊🏻‍♀️ swimming

🤸🏻‍♀️ gym (+ lag time = 50 mins)

rewards 🍓

long term 🌸

every time i lose 0.5 - i save $5

every time i lose 1 - i save $10

short term 🐥

every time i reach a gw i get to indulge in any one of my comfort foods.

every time i reach a milestone eg rounded number (80, 70), or (bmi milestone) I get to have a cheat meal.

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A sweet dessert-like smoothie to help curb those sweet cravings!

   -1 frozen banana

   -1 cup unsweetened milk (nut, soy, animal)

   -1 tablespoon natural peanut butter

   -1–3 teaspoons unsweetened cocoa powder (adjust to taste)

   -Honey or maple syrup, to taste

   -1 cup of ice Blend together until smooth and enjoy!

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Exercises for weight loss

Exercise is extremely important when it comes to keeping healthy and losing weight. For adults it is suggested that you should do at least 1 hour of exercise per day.

1. Cardio

-Swimming provides a great total body workout, while burning a high number of calories (around 600 calories per hour). The common freestyle stroke works well for most people, but using a variety of strokes places emphasis on different muscle groups - the change of intensity will burn more calories.

-Running is a good way to lose body fat as well as improving your fitness. Running burns around 600 calories per hour! It is recommended for beginners that you run at least 3 times a week for around 20-30 minutes per session.

-Cycling involves the same muscles as running, but has the advantage of lower impact of injuries, therefore making it ideal for everyone. Cycling also burns around 600 calories a per hour!

2. Working out at home

You can also work out at home if you feel more comfortable rather than going to a gym. You don’t necessarily need weights but it can be more beneficial to help tone up faster (Bottles of water or cans of beans can be just as good!!)

-15 sit-ups -20 squats -30 second plank -20 walking lunges (10 each leg) -10 push ups

-Repeat this 3 times.

-Each day try and increase the number of reps you’re doing, for example after 2 days try and do 20 sit-ups, 30 squats and so on.

-Take at least 1 rest day per week!

Remember it’s important to do stretches before and after your workout to reduce muscle pain.

__

Please message me if you have any suggestions!!

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https://instagram.com/p/BUVqymYjjKS/