ANG ALAMAT NG PAGPAPAPOGI
pagpapatuloy ito ng kwento ko tungkol sa diet at pagpapapayat na sinimulan ko last year nung napagkamalan akong baby hippopotamus dahil sa aking 216 lbs, mostly prime fat sa tiyan at mukha. at 5'10 at 216 lbs medyo borderline obese. hindi biro ang maging isang 40 year old na overweight diabetic hypertensve. kinabahan ako dahil ang tatay ko ay diabetic at hypertensive din. namatay siya dahil sa stroke at 60 and he wasn't even close to my weight dahil sexy ang daddy ko kaya nga marami siyang mga girlfriend at anak sa loob at labas. but that's another story.
ito ang listahan ng kung ano ang ginawa ko para mawalan ng 43 lbs over a 12 month period...
PREPARATION:
una, pinagyabang ko sa buong mundo na kailangan kong magpapayat. iniisip ko kasi, pag alam ng lahat ito, mahihiya akong mag backout dahil sa pride.
pangalawa, nagpunta ako sa doctor para siguraduhin na pag nag exercise ako at nagdiet ay hindi ako mawawalan ng malay tao. importante ito dahil marami na akong nabalitaang nagpapayat na inatake sa puso at namatay.
ikatlo, bumili ako ng blood sugar meter, pang sukat ng blood pressure at weighing scale. importante sa lahat ang metrics - kailangan mamonitor mo ang iyong progress on a regular basis. nung umpisa, i measured myself 3 times a day.
importante rin ang pag record ng readings para alam mo kung may epekto ang ang program. gumawa ako ng spreadsheet para ma graph ko ang progress ko at gumawa rin ng separate na blog - Medical Chronicles. dito ko nilalagay ang aking weight, blood pressure and blood sugar.
kailangan din ng team work - nag usap kaming mag-asawa kung ano ang dapat naming kainin, kailan kami kakain at kung gaano karaming pagkain.
dahil alam kong magkakaroon ako ng exercise routine, bumili ako ng tamang equipment - simple lang naman at relatively mura: running shoes, shorts, shirt, baseball cap, shades and iPod. yung running shoes ang importante kaya hindi ko ito tinitipid. yung music din ang key sa akin kasi pag wala nito ay naiinip ako.
EXERCISE:
gumawa ako ng exercise routine na based sa aking work schedule. medyo aggresive ang program ko kaya may workout routine ako na 1 hour, 3 times a day. kung medyo tinatamad kayo at out of shape, pwede rin naman kahit 20 minutes lang. it will work wonders.
heto ang routine ko: 1 hour morning at 6 AM, 1 hour sa lunch at 1 hour bago matulog (normally between 8pm to 11pm).
medyo nag modify ako starting this new year: again, umiikot ito around my work. dahil 2 miles away lang kami from the office, tumatakbo ako ngayon from home to work sa umaga. pag tanghali, tumatakbo ako from office to home, eat, then run back to work. sa gabi, tumatakbo rin ako pauwi. altogether that is more than 8 miles a day (almost 13 kilometers).
mayroon ding added incentive: by walking to work everyday, nakakatipid ako sa gas and more importantly - the company pays me $2 sa bawat araw na naglalakad ako papasok. dito kasi sa orange county, babayaran ka ng gobyerno pag hindi mo ginamit ang sasakyan mo sa pagpunta sa work. saan ka nakakakita ng lugar na magbibigay sa iyo ng 100 pesos a day dahil gusto mong magpapayat?
hinay-hinay lang: nag simula ako by just walking. para sa akin, this is the easiest and most convenient form of exercise. you can start at your own pace, ang dami mong nakikita pag naglalakad and more importantly walking frees up your mind so you can really think. para sa akin, sanity check ito and even more important than going to church.
as i built stamina and lost weight, naging mas aggresive ako. from slow walk, naging brisk walk. from brisk walk, naging running.
iba ibang putahe para di magsawa: bumili rin ako ng bike para may variety ang aking exercise routine. pag umuulan, pupunta ako sa gym sa opisina.
DIET:
tama si doc emer - 6 small meals a day really works instead of 2 or 3 large meals na ginagawa ko dati.
the most important is EAT BREAKFAST. for me, a bowl of cereals. ang paborito ko ay yung kellogg red berries na mayroong gatas na may 1% fat (low fat milk ay importante sa ating mga tumatanda).
midmorning, around 9:30 - i have a snack. usually - 1 banana, 1 pack of trail mix (salt free nuts and dried fruit), green tea and 1 liter of water.
lunch: my heaviest meal. normally 1 cup of brown rice at ulam. ang ulam ay low salt, low sugar, low fat. tama ulit si doc emer (genuis talaga ang doctor na ito) - mas maganda kung seafood o kaya ay manok, preferably breast na walang balat. what can i say, i'm a breast man.
mid afternoon, around 2:00 PM, i have a snack. 1 stick of low fat cheese, 1 trail mix, green tea and 1 liter of water.
late afternoon, between 4 and 6 pm, i have another snack. it could be a sugar free chocolate bar, a biscuit or 1 banana.
between 7 to 8, we have dinner. lately it's just cereal with milk. dati, hindi ko ma imagine ang kumain ng cereal pero ngayon, i love it. it's healthy and in terms of nutrition - a bowl of cereal is a complete meal.
FOOD:
tama na naman si doc - low salt, low fat, low calorie, low sugar meals are the best lalo na para sa aming mga diabetic.
this doesn't mean you have to change your food (yung eating habits ang dapat palitan). pwede pa rin naman ang adobo at sinigang. kaya lang, use less patis, less sugar, less toyo.
low salt i think is important - ang daming mga pinoy na may sakit dahil mahilig tayong humigop ng patis at toyo. nalaman ko kung gaano na kami na wean sa salt nung umuwi kami nung pasko dahil sobrang alat na ng panlasa namin sa luto ni anna banana, yung assistant namin sa antipolo.
low sugar din siyempre - dapat walang softdrinks sa bahay (ang hilig kasi natin na may coke pag kumakain). bite the wax tadpole no more.
how much junk food should you eat? dapat nga zero junk food dahil maraming masasamang ingredients ito: too much sugar, salt at trans fats. pero once in a while nagkakasala kami - nagpupunta kami ni jet sa in-n-out burger dahil masarap dito at compared sa mcdo ay mas healthy ang ingredients.
READ the LABELS - nakalista doon ang content ng sugar, carbs, salt, calories
BENEFITS:
WEIGHT LOSS - di agad immediate pero you will see dramatic results if you persevere. una ang weight loss. if you have a scale, makikita mo na bababa ito as you continue with your program. look at my medical chronicle blog and you'll see the results over time. like i said, last year i was 216. now i am at 173.
BLOOD PRESSURE - from high blood hypertensive to normal in 6 months. last feb 06, my BP was 134 over 86. this morning it was 98 over 64.
BLOOD SUGAR - last feb it was somewhere in between 200 - 150. now it's 130 to 80.
LIBOG - parati akong tigas titi lately. hehehe. minsan nga, nakakainis na kasi nagsisikip ang pantalon ko.
ALL of these are due to diet and exercise alone. So far, I haven't taken any drugs on Hypertension or for Diabetes.
Comments
Hi Unkyel BatJay,
Salamat sa mga weight management tips mo. Gusto ko rin magbawas ng timbang according to the doctor around 20lbs. Super aggressive pala ang program na ginawa mo, hanep. Nakaka-inspire.
Posted by: KK | January 12, 2007 10:28 AM
go for it, my friend.
hindi naman kailangan na aggressive. you can start slowly - walk 20 minutes a day. bawas sa carbs at red meat, dagdag sa seafood, white meat, fruit and veggies.
mas maganda if you see a doctor and a nutritionist before and during your program.
Posted by: BatJay, Ang Dating Folk Singer ng Ma Mon Luk | January 12, 2007 10:33 AM
Whoever said that the foundation of happiness is good health was telling the truth. As I said before, I'm am happy with your 'conversion.' There are a few people with your kind of discipline and commitment. Mabuhay ka, Jay! =)
Posted by: Emer | January 12, 2007 03:40 PM
ang sexy mo mr. batjay! (with apologies to mrs. batjay :-)
Posted by: simang | January 12, 2007 05:51 PM
You are a brand new man, mah fren!
PS: Let me know when you're home so I can walk over (not much of exercise considering how short the distance is between our homes, but it's better than me planted on the chair in front of my Mac, di ba?) --anyway, I have a little something here for you guys.
Posted by: Gigi | January 12, 2007 06:31 PM
hi kapitbahay gigi. thank you. kami rin ni jet may regalo sa inyo. christmas pa naghihintay. let's exchange gifts soon.
thank you simang. ang ganda ng pangalan mo. siguro matutuwa si jet na nasabihan na sexy ang asawa niya.
hey doc emer. sinusunod ko lang naman ang payo mo. iba talaga when you're in shape - ang daming benefits.
Posted by: BatJay, Ang Dating Supot | January 12, 2007 08:53 PM
sir batjay,
salamat sa mga tips mo i will try some of your programs para lagi ako tigas...isa kang alamat!
Posted by: gardo versoza | January 12, 2007 10:29 PM
our hands to you, batjay! you persevered and, thus, conquered! dang, what sexy abs!
mabuhay!
Posted by: winnie | January 13, 2007 01:03 AM
BWAHAHAHA... the funky abs. yan ang talagang matigas.
Posted by: BatJay, Ang Dating Folk Singer ng Ma Mon Luk | January 13, 2007 03:37 AM
wow naman kuya ang laki ng pinayat mo!! effective talaga pag may disiplina sa sarili... congrats!
ang laking tulong ng mga inilagay mong tips! high blood din ang aking asawa... tsk..tsk! ang hirap pero andun na sya sa tamang pagkain, yung exercise naman ay natigil muna ngayon dahil kaka-opera lang! gudlak sa ating lahat!
teka pala, baka madiscover ka nyan ha! kunin kang model para sa cover ng magazine at paltan mo na si angel locsin ha! hehehehe!!
have a good weekend kuya.. sa inyo ni 'te jet! ingat!
Posted by: rHo | January 13, 2007 07:30 AM
sige - sabihin mo sa asawa mo mag exercise na para masaya pag nagkita kayo. good luck
Posted by: BatJay, Ang Dating Supot | January 13, 2007 07:51 AM
kuya batjay, hindi ka na mapagkakamalang hippopotamus! heehee. and you look younger!
parang overhaul talaga yung ginawa mo, kuya batjay. but it was a balanced attack. great job and very inspiring!
Posted by: gail | January 13, 2007 05:38 PM
sir meron pa po bang kasunod yung libro na ginawa nyo?
3 days ko lng po binasayung book na yun at ako ay nasiyahan sa aking mga binasa dahil sa tingin ko po ay lahat ng nakasulat doon ay isinulat nyo ng walang alinlangan at buong puso. gudluck po sa inyo at sana ay magkaroon pa ng kasunod ang ginawa nyo pong libro.
Posted by: erwin | January 14, 2007 04:01 AM
bosing,
super inspired naman ako! sige, i'll try to follow that six small meals a day. tingnan natin. bravo to you for your sucess!
Posted by: jop | January 14, 2007 04:24 AM
Sige na nga, umpisahan ko na ulit maglakad bukas. Ang hirap lang kasi ng gabi ang trabaho, parang litong lito na katawan ko. Di na niya maintindihan kung umaga ba para sa kanya o gabi. Madalas mid-morning or afternoon, antok na antok na ko. Di tuloy ako makagawa ng routine around my work sked.
You're one of the lucky ones.
Posted by: Jet | January 14, 2007 04:36 PM
Hwaw! very inspiring! iba talaga pagcombination na ng diet and exercise ... and it's all natural, yun ang importante. congrats Kuya Batjay! :D
Posted by: zerovoltage | January 14, 2007 09:55 PM
shux hanggaling mo magdiet! at may weight management plan pa. nagdiet na din ako dati, from 134 lbs at 5' (muka akong bola)naging 103lbs ako in two months time, walang exercise yun,drastic yung weight loss ko, drastic din yung pagkaubos ng utak ko. di na ko makaabsorb ng mga sinasabi sakin ng kausap ko tsaka hina ng memory retention ko. nagalit yung nanay ko kaya tinigilan ko na,yung kalahati nung naloss ko na pounds bumabalik na ulit. mula ngayon ikaw na ang idol ko sa weight loss, mag-eexercise na din ako. kaya pag pinatay ako ng nanay ko pag humingi ako ng pambili ng ipod sasabihin ko sayo ko natutunan yung may ipod pag nag-jojogging.
nga po pala, ang ganda ng "kwentong tambay" takte, nahirapan ako humanap ng kopya kasi puro ubos sa national bookstore. pati sa conspiracy ubos din. lufet. isa kang alamat.
Posted by: pops | January 15, 2007 07:41 AM
31 pounds na nawala in 2 months even with exercise is a bit extreme. siguro, hindi ka na kumakain. good luck sa pag workout. pag hindi ka binigyan ng nanay mo ng pambili ng iPod, kumanta ka na lang habang naglalakad. saan ka nakabili ng libro?
thank you ZV. hindi pwedeng diet lang. kailangan talaga may exercise. kahit 20 minutes a day lang.
Posted by: BatJay, Ang Dating Hippopotamus | January 17, 2007 06:28 AM
wala bang pampapataba dyan? hahaha
Posted by: jong | January 19, 2007 07:16 AM
mag-asawa ka
Posted by: BatJay, Ang Dating Folk Singer ng Ma Mon Luk | January 19, 2007 09:39 AM
Jay, papabasa ko ito kay Speedy. hehehe
Posted by: Connie | January 22, 2007 05:40 AM
effective ito connie - baka hindi mo makilala si speedy after 2 months. kaya lang kailangan ng disiplina.
Posted by: BatJay, Ang Dating Folk Singer ng Ma Mon Luk | January 22, 2007 06:59 AM
ehhhh pano ba yan eh ang pillow talk kagabi ay leche flan na may chocolate hehehehe walang biro yan ha.
Posted by: Connie | January 22, 2007 08:13 PM
ARAY... hehehe. di bale at least masaya ang pamilya ninyo.
Posted by: BatJay, Ang Dating Folk Singer ng Ma Mon Luk | January 24, 2007 09:27 AM
JOP!!! magandang project ang weight loss. it gets your mind off things pag mayroon kang routine na ginagawa araw-araw. parang living mantra ang dating - good for the soul. sana masubukan mo man lang at sana ma enjoy mo.
hi erwin. maraming salamat sa pagbili mo ng libro. buti naman at nagustuhan mo. marami na akong material na pwede para sa book 2, 3, 4 and 5 actually. tulad ng maraming mga ginagawa sa muhay, importante ang timing. di ko pa alam kung kailan lalabas ang susunod at this point. hopefully bago matapos ang taon.
hi gail. thank you. oo nga, sabi ng isang kaibigan naming matagal nang di ako nakikita eh mukha raw akong 10 years younger. sabi ko naman "you want to borrow money?" - hope you can do whatever program you want to do. ingat at good luck!
Posted by: BatJay, Ang Dating Hippopotamus | January 24, 2007 09:33 AM
mylab. sige - sana mag allocate ka ng kahit 20 minutes a day to walk. dalhin mo yung isang iPod para hindi ka mainip. pwede mong gawin after lunch. para makatulog ka pa sa hapon before you leave for work. ingat!
lab U!
jay
Posted by: BatJay, Ang Dating Supot | January 24, 2007 09:35 AM
hi unkyel batJay,
youve really inspired Mark with the weight management tips. he even printed it out para may copy cya. He had now set his own "work out routine". He's so motivated than i am. Lalo na ang walking before and after work. After a week, nag lost na cya ng 5lbs! Nakakainggit.. ahehehe
Bumalik ka pala last December dito sa Manila. Regards po sabi ng dad ko... divine dalusong-garcia
Posted by: divine | February 10, 2007 08:44 AM
hi divine.
that's nice to know. sana hindi siya mawalan ng gana. after a while kasi, it will feel like a boring routine. pero pag nakita na ninyo ang results, magiging inspiration ito.
good luck!
Posted by: BatJay, Ang Dating Hippopotamus | February 12, 2007 12:44 AM
Hi idol BatJay!
na inspire mo ako sa pagpapapayat mo. ngayon nag start ako ng sarili kong program, hango na rin sa ginawa mo. may sarili na rin akong spreadsheet to monitor my progress. salamat sa inspiration and may you inspire more people. God Bless!
Aldwin ( bmi 29 soon bmi 22 )
Posted by: Aldwin | March 3, 2007 12:46 AM
yehey - yan ang mga gusto kong marinig. disiplina lang ang kailangan kasi madaling magdagdag kasi magbawas. lalo na para sa aming mga over 40 years old.
good luck!
jay
Posted by: BatJay, Ang Dating Hippopotamus | March 3, 2007 02:42 AM