this is real me. no editting. T___T |
It has been a long time since the last time i wrote here. The whole week I’ve been occupied with a lot of assignment, ward round, presentation, meeting, surgery, clinic etc note: if u know me well, u know that I simply made it up coz most of the time I was busy meddling with other people business lol
So everyone know what is BMI or body mass index. If u don’t, please google it up, I wont waste my precious time explaining what it is, how to calculate it, or how to interpret. It is like a basic simple thing, like u know how to wash clothes using washing machine, or how to boil water using your friend’s heater. Ok ok it is not related at all lol I am indeed a good person so I’ll tell u.
According to WHO, BMI is a simple index of weight-for-height that is commonly used to classify underweight, overweight and obesity in adults. It is defined as the weight in kilograms divided by the square of the height in metres (kg/m2).
For example, an adult who weighs 70kg and whose height is 1.75m will have a BMI of 22.9. BMI = 70 kg / (1.75 m2) = 70 / 3.06 = 22.9
Classification | BMI(kg/m2) | |
Principal cut-off points | Additional cut-off points | |
Underweight | <18.50 | <18.50 |
Severe thinness | <16.00 | <16.00 |
Moderate thinness | 16.00 - 16.99 | 16.00 - 16.99 |
Mild thinness | 17.00 - 18.49 | 17.00 - 18.49 |
Normal range | 18.50 - 24.99 | 18.50 - 22.99 |
23.00 - 24.99 | ||
Overweight | ≥25.00 | ≥25.00 |
Pre-obese | 25.00 - 29.99 | 25.00 - 27.49 |
27.50 - 29.99 | ||
Obese | ≥30.00 | ≥30.00 |
Obese class I | 30.00 - 34.99 | 30.00 - 32.49 |
32.50 - 34.99 | ||
Obese class II | 35.00 - 39.99 | 35.00 - 37.49 |
37.50 - 39.99 | ||
Obese class III | ≥40.00 | ≥40.00 |
Some of you might notice the info seems familiar. Damn right I just copy paste it from WHO page lol
So with the height of 182 cm and weight of 90 kg, my BMI is 27.2 which is under pre-obese group!! i almost fainted to show the people around me how shocked I am, but apparently nobody is looking or even care, so I shut the idea off. I decided to run quickly to my dormitory, lock my room, and hid under the blanket and turn the sentimental Korean song on. Whatever zzzz
A lot of things come across my mind. How am I going to consult my patient to reduce weight if I am an obese patient? My body will only be printed out in the fitness magazine as pre-model before using the product. All my fat friends who I like to tease back then will regain their self esteem after see me lol Argghhh this is not happening!!
One fine afternoon, precisely just after a bad dream of been eaten by an alligator, I came out with an idea. It’s like an intensive program to lose weight. I call it as 1-month 5-kg program. It may sounds absurd, but I know I can do it. It’s a 3 months program and it really demand high commitment plus tough mental and fit exterior. It is divided into exercise and diet routine.
Exercise routine
1)Sit up- 500 times daily
2)Push up- 250 times daily
3)Jogging- 3 km (2 round of tasik permaisuri daily)
4)Futsal(optional) - 1 hour
5)Basketball(optional) - 1 hour
6)gym training- 2 times a week
7)optional games- swimming,badminton
Diet routine
1) do not skip meal. eat 3 times per day. breakfast, lunch and dinner.
2) control porsion of rice. Make sure it’s not bigger than the size of my fist.
3) eat less fried,oily foods like burger, nuggets, fast food especially.
4) stop drinks sweet and carbonated water. consume a lot of plain water.
5) avoid taking foods after dinner. Coz less activity at night, it will turn and stored as fat.
I was thinking fasting will also be a great idea, coz you will gain pahala, you will reduce weight and u will save money. 3 in 1 haha but when we are fasting, our sugar level will be lowered, so we becoming more weak. Thus, I will not have energy to do the exercise routine. If I force my body to go out and jogging for instance, the body will give signal to the protein to be the primary source of energy. More protein will be degraded over time and as a result I will lost muscle in me, and that is not a good thing.
I think I have said enough. I just want to make sure that I’ll walk the talk. Anything is possible in this world as long as we do it seriously. Set the mind first, and the body will follow. I hope I can become healthier me after this 3 month program.
Bye2 fats, 6 packs here i come!
this is me in 3 months lol |
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