Why am I ain't losing the last few pounds of fat

It's kinda interesting and frustrating at the same time in knowing how our body works.

It's not a myth but it's a fact.

Just like any education, we learned, we applied and reap the results. Common sense? Yeah... But I am not totally agreed with it. I just realize that, the biology and physiology you learned from lectures and text book do not enhance your knowledge in how to lose weight. Well, i might be wrong, but this is how I viewed it.

As a matter of fact, there're some issues that i wanted to touch on which are our body responses and hormones. Typically, gaining weight is deemed easy while losing weight is seriously damn hard.

Why?

As I mentioned in my previous post about the particular few main hormones - leptin, insulin, growth hormone.

You gotta make sure your leptin level is not low : Actions: Cheat-days
Insulin must not be spiking throughout the day : take complex carbohydrate and low to medium carbohydrate throughout the day and avoid carb during then night
Growth hormone stimulated through exercises : Train hard

Diet + Exercise = synergistic effect on weight loss

This is what I am gonna apply starting tomorrow.

10 Healthiest Foods

Beans

Why They're Healthy:

-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

-- That same habit may also reduce your risk of breast cancer.

Spinach

Why It's Healthy:

-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Garlic

Why It's Healthy:

-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Avocados

Why They're Healthy:

-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Walnuts

Why They're Healthy:

-- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Salmon

Why It's Healthy:

-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Potatoes

Why They're Healthy:

-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.

-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Dark Chocolate

Why It's Healthy:

-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Broccoli

Why It's Healthy:

-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.

-- The same serving also helps stave off numerous cancers.

Lemons

Why They're Healthy:

-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.

-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

P.S. Foods above is not ranked

Diets don't work and it never will + issue on hormones

Ask yourself this:
1. Are you on a diet?
2. What diet?
3. Why that diet?
4. Okay, how many Calories are you eating?
5. WHY are you eating that many Calories?

Next issues - hormones
leptin - anti-starvation hormone, it controls the rate of fat loss
- the more body fat u got, the more leptin will be produced by the fat cells

Insulin - inhibits fat loss

Cortisol - stress hormone
- associated with fatigue and lack of sleep and related to high level of belly fat
- excessive cardio exercises

Estrogen - associated with lower body fat storage

Counters hormone through exercises by doing weight-training

Body Fat

Some of my perspectives on our human body fat, it's up to you to believe what I am writing here is true or ain't is up to you.

1 pound of fat = 3500 kcal

What to do:
- Eating 6 meals a day
Ensure that your blood glucose level is stabilize throughout the day, as spiked insulin, will increase fat storage and prevent fat from being burned-off.

- High intense resistant strength training
Strength training could rev up your metabolism to burn more fat, also energy will be used for repairing during recovery state.

- Interval Cardio
Long boring cardio exercises will only burn fat when you are doing it and last maybe for a while during post-workout. Plus, it strip your body muscle off.

Sprinter - muscular built; Marathoner - skinny built

The best way is to do it intervally with incorporating high intensity cardio and it only takes you only 20 minutes. For example, sprint - walk - sprint - walk
This is because in interval cardio program, we create an opportunity for our metabolism to be high all days.

- Food and Nutrition
This is the main part. Even if you are unconsciously or consciously know about it, it is the food you are eating that contributed to your body fat.
1. Sugar - Cut it down. Get more carbohydrate labelled as "whole".
- Beware of fruits as it contains a lot of hidden sugars. Choose your fruits wisely.
- Vegetables will be a great source for all the nutrients, antioxidants and this could
cover up the nutrition part from fruits.
2. Fats - Intake only 20 -30% of your total daily allowances. Choose the unsaturated fats and
limit the saturated one out
3. Protein - 1.5g per kilogram of your body weight. Choose the LEAN.
4. Carb - In moderation but must have in every meals.
5. Sacrifice - Cookies, cakes, doughnut, juices, soft drinks, smoothies, pudding, pastries and many
more. Snacking it on occasion is fine and except u make it yourself.

Accident - Hospitalised - Recuperating

Oh well, it's like two weeks ago when this accident happened. It's kinda a freak one from what i heard as i do not remember a thing about it. I wish i could. I would said i am considered to be lucky as i am still in one piece.

As i know, i remembered i was admitted to ICU and slept at there for 3 nights without waking up as my brain was in trauma due to the impact. Well, then i am awake up until today and managed to participate Christmas event and suchs. Last year, the same thing happened, i was admitted to hospital in M'sia because of denggi but still managed to be discharged before Christmas.

Man, i still got quite a few staplers on my head and it's quite annoying. My hamstring for both legs are weakened due to days of lying still on the bed. Not too sure whether had i lost some weight but i know i had shruken a bit in term of size.

Well, i guess i got to start over again, making myself fitter once again. If not, i can't imagine how would i look in the future. But still, gonna be caution as i am in recovery state and not to exert myself. In fact, i started to do some stretching and body exercises on the 4th day after discharged.

And, i wanna thanks everyone who has paid me a visit and wished me of getting well sooner. I am touch by it and will treasure it.