How to lose your weight...

Are you trying to lose some pounds?..If so you should read this entry because I'll try to highlight some of the key points which you should pay more attention on while you are in the journey to have a lean and trim shape.
First of all how do you know you are overweight or obese? BMI should be used to know where you stand and it also use to estimate relative risk for disease compared to normal weight. Anyway,do you know how to calculate your BMI? Well I guess most of us know..and for those who still unsure how to do that now take your pen please..Metric BMI Formula.

weight in kilograms
BMI = ————————————
height in meters²

Classification BMI Risk of co morbidity/disease

Underweight <18.5>

Normal range 18.5-22.9 increasing

Overweight: >23 increased

Pre-obese 23-27.4 high

Obese I 27.5-34.9 very high
Obese II 35.0-39.9 extremely high
Obese III >40.0 " "

The global burden of overweight (Body Mass Index (BMI) ≥23.0 kg/m2) and obesity (BMI ≥ 27.0kg/m2) is estimated at more than 1.1 billion! Obesity has so many complications such as this list:
Type 2 diabetes mellitus
Hepatobiliary disease(Gallstone and Fatty Liver )
Dyslipidaemia
Metabolic syndrome
Breathlessness
Sleep apnoea
Coronary heart disease
Cerebrovascular Disease
Cardiac failure
Left Ventricular Hypertrophy
Hypertension
Osteoarthritis (knees and hips)
Hyperuricaemia and Gout
Cancer (breast endometrial colorectal,liver, prostate, gallbladder)
Reproductive hormone abnormalities
Polycystic ovarian syndrome
Impaired fertility (Anovulation,reduced testosterone levels)
Low back pain
Increased anaesthetic risk
Foetal defects associated with maternal obesity

So this is the right time to lose some extra pounds!

I know somebody may say that it is not easy to lose weight...yes you are absolutely right. In management of obesity, the general goals are:-
• Achieve weight loss
• Maintain lower body weight
• Prevent further weight gain
• Treat comorbidities / underlying causes

..and it should be an overall approach which includes lifestyle changes (Diet, Physical activity, Behaviour therapy), Anti-Obesity Drug,Very-Low-Calorie-Diet.

I can give you a good example...My beloved husband! He lost 6 kg in 6 month..It is not easy for him to lose such weight..it needs determination, courage and hard work! and of course some money...Talking about anti-obesity drug..he took a few types. However he didn't take it on a daily basis..for example Xenical, he only take it when he plans to eat oily food. A carbo blocker which I have a pic here, he take it only if he take large amount of carb. What am I trying to highlight here is that...please don't be dependent too much on medication. The large bulk should be on physical activity, diet and eating behaviour..Hubby has his skipping rope, dumbell, ankle weights and etc...he is also very particular about what he eats..he also didn't take large meal after 7pm..and what I can say is that...hard work pays! So guys out there if you plan to lose some kilos...you can read here..a Clinical Practice Guidelines on Management of Obesity. Good Luck...and remember.. to lose weight is not only for cosmetic reason but also health.

Aiman's guest list

I had a very busy and hectic day today...woke up very early today...around 2.30 am..feeding Afiq and later I found out myself in front of this laptop..LOL..cannot continue my sleep. At 5.30am again Afiq had his milk, after that I decided to prepare myself for work. At 8.30am I already started my clinic...and it went on until 1pm..non stop! During lunch break I did a part time locum at LPPKN Clinic (hehehe for my xtra income!). At 2.30pm again I had a presentation to do..finished at 5pm.Huh...feels so tired but when I came back and looked at my kids face..I felt relief...

As you can see my countdown up there...Aiman's birthday is 7 days away...I planned to have a small birthday party for him...so tonight I gave him a task.....

To write down his guest list!

He is writing in full concentration!

So does his brother...no need to ask him to write...usually he'll do whatever his big brother does.(but I don't know what he wrote...when I asked him,he said"Bang ngah tulis robot"...LOLz)

After writing the list Aiman asked me to snap a picture of him to put in the invitation card...(coz I told him that I'll use the guest list that he wrote to send an invitation card to his friends) Amboi..bergaya sakan! can you see the scar over his left eyebrow? that was the scar left after he had stitches for a deep cut..(fall at the nursery!) at the age of 3 yrs plus...hahahaha saham turun. but also it means that he could claim to be harry potter..... (if he ever knows who is harry potter)

Danial also want his picture to be taken..but can you see his eyes..sleepy eyes! Usually they already go to bed at this time (9pm)

Finally..Aiman's guest list

In case you cannot read what he wrote...

1. Firdaus

2.Afiq najmi

3.Amzar fitri

4.Faiz

5. shakirin

6. Ima sharil

7.Harif

8.Sarah

9.Auni izati

10.Aina shafika

11.Aulia

I am proud of him...he is only becoming 6 in 7 days but he managed to write this list...well done Aiman!

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Today I got an award from my blogging friend Noushy...So sweet of you Noushy...I appreciate this so much...I am very happy to one of your blogging friend..and hopefully this friendship last forever.

My Favourite Link

Again I was tagged by farah...(farah...u seems to know that I hv no idea what to write in the n3 today...phew). This time around it is about your favourite link..



The Rules:
1. MUST be clean. No X-rated sites.

2. Only FIVE links.

3. MUST tell 5 people.

4. A link back to the person who tagged you ;)

5. An active link plz.



Yeah...lets see what is my fav since the past few months...



1.http://www.emedicine.com/

I 've been to this site since my student years..and it never disappoint me. Nowadays it heps me a lot while I'm doing my research in medicine.



2.http://tips-for-new-bloggers.blogspot.com/

This site also help me alot since 'm very new to this blogging world.I like it for very practical and detail instruction given...I learn a lot from this site apart from my good teacher..Farah.



3.http://www.maybank2u.com.my/

Yeah...my online banking is a must...


4.http://www.gettyimages.com/Home.aspx

I frequently visit this site to find Images/photo/pictures to help me enhancing my power point presentation and also to update my blog...haahahhaha


5.My blogging friend's blogs...as stated in my blogroll..

They make my day and usually I spend 2-3 hours a day on this!

It is nice to know others favourite link right?...So I would like to know these people fav...

Kak Norz

Hannan

Uncle J

Kak Long

alamak only four bloggers that I can tagged for now...ok guys let us know your favourite please..

A Retail Therapy and tales about high heels

My weekend started on Friday...my hubby and I planned for a treat to ourselves...yeay! We went for a retail therapy ! Not because we are in a doom mood or what, but we just love shopping..Yes both of us!..huh Thank God.

I didn't plan to buy anything initially but ended up buying 2 pairs of shoes...emm comfort buys? Anyway it has been a long time since I got my new pair of shoes...almost 6 months ago ...Although these are not designer shoes but they look pretty and feminine..especially the one with the back strap. According to high fashion shoe websites like Jimmy Choo and Gucci, a "low heels" is considered less than 6 cm (2.5 inches), while 6 centimeters to 8.5 centimeters (3.5 inches) heels are considered "mid heels," and anything over 8.5 centimeters is considered a "high heel"
So I think mine considered as "mid heels"...heheheh hopefully I didn't get backache after wearing them.

So Ladies out there here are some reasons for you to wear and not to wear high heels:

Reasons for wearing high heels, which are almost exclusively aesthetic, include:

-they change the angle of the foot with respect to the lower leg, which accentuates the appearance of calves
-they change the wearer's posture, requiring a more upright carriage and altering the gait in what is often considered a seductive fashion.
-they make the wearer appear taller
-they cause the wearer's legs to look longer
-they make the foot appear smaller
-they make the wearer's glutial muscles more defined while wearing tight pants

Reasons for not wearing high heels include:

-they can cause foot pain
-they can create foot deformities, including hammertoes and bunions
-they can cause an unsteady gait
-they can shorten the wearer's stride
-they can render the wearer unable to run

-The altered forces at the knee caused by walking in high heels, may predispose to degenerative changes in the knee joint.

So make you own judgement...heheheh for me I'll still go for high heel if I feel like to look feminine and confident...but most of the time I have to opt for low heels because of my job and my kids need me to rush here and there

Back to my retail therapy...hubby also got him a few shirts, T-shirt and pants. He likes those from East India because the quality of the material and quite a reasonable price. Psst...I chosed that shirt (the one with yellow and green pastle colour..from Bonia)..isn't it nice? After 4 hours at the shopping mall we went to meet up with my dear friend cum my blogging guru...Farah! having some ice cream and chit chat. Oh ya...my kids?? hehehhe I left them with my helper. Kesian but if I bring them along...it won't be a retail therapy. Never mind we'll bring them for a holiday next month...

Today I had a meeting in the morning..luckily it finished early and I still have half day to spend with my kids before I start my working days tomorrow.

Positive and negative

Friendly site award from Farah B..Thank you my dear friend..You always encourage me to go on blogging...and that means shortened my night sleep! I used to be very "allergic" to computers before..coz at that time I was quite envy to my hubby who always sit in front of his laptop....not blogging but playing games! Almost every night when I wake up at around midnight (I used to sleep very early at around 9pm with my kids) I saw hubby hooked up to his NEC Versa either being a town planner in"SIMS CITY 4" or a manager in "Championship Manager"..but Farah has changed me!!! I see a lot of positive things in this transformation...some of them are:

1. I'm more appreciate small -small things that happen in my family e.g when Afiq started to roll over, Danial first day at kindy, our family outings and etc., in which before this I didn't bother to snap a picture or record what had happened on that particular day.

2. I'm more computer literate! - I used to use the computer only for searching something educational and about medicine, prepare my presentation using power point and typing letters. Thats all...but now I'm proud to say that I can teach my staff on how you edit your picture using Adobe Photoshop! (of course my staff pun jenis yg tak tau apa like me before)...hahaaahhaah

3. My relatives (brother, sister,in-laws) call me more frequent - when they read something in the entry about my kids usually they will call..I just don't introduce my mother to blog yet...or else everyday she will call...heehehehe.

4. I got a new flying Blazing Red Vaio and his companion a lime green Cyber-shot DSC-T2 ! - if I'm not blogging then, I don't think hubby will buy these for me...unless I nag and nag him to buy lah :) Thank you babe..

5. I now have wireless streamyx at home...yeah..when I first started blogging I used a dial up connection...boleh tertidur kat depan laptop!

6. My hubby and I have more time to communicate to each other - before this I slept at 9pm but now I can stay up blogging and the same time accompany him while he plays his computer game.

But it also comes with a few negative things :( like :

1. My electricity bill escalated from RM 90 plus to RM120 and plus another bill came in...Streamyx!

2. I have to cut up my sleeping time...hua hua...the bills I can pay but tido....arkgh very difficult to negotiate...

Well I guess everybody will say ...keep on blogging! Only hubby will tell me ..."I think you should limit your time for blogging let say from 10 pm to 12pm only"..Muahahahaha Baik Tuan !

An ounce of prevention is worth a pound of cure

Today I had quite a busy clinic...I saw 35 patients in 4 hours (kira busy la tu for a rural clinic like where I'm working right now).Most of them are suffering from Diabetis and Hypertension. Talking about that..do you know that numbers of Malaysian suffered from Diabetes are increasing.? If I'm not mistaken 8% in 1996 and came up 12% in 2006 (National Health and Morbidity Survey a.k.a NHMS). Even for me breaking bad news (which is telling patients that they are diagnosed with chronic diseases ) is a regular thing to do at everyday clinic. I strongly believe in prevention, however there are condition that you may get the disease no matter how you try to prevent it..it lies in your gene (inherited disorder) but that is a very small portion of it. The rest....you get it from your food, lifestyle and etc...so guys watch out. For me Diabetes is a silent killer.You may get stroke, heart attack, kidney failure, blindness and the list go on and on..

and the treatment for those complications are very expensive...one more thing I would like to share here is that more than 50% of those who underwent haemodialysis in Malaysia are Diabetics ! So watch out what you eat, exercise, lose that extra kilos, stop smoking and live a healthy lifestyle..good luck !

Afiq starting to roll over ??.....

Our cute little Afiq

Today is Saturday meaning that I'm at home taking care of my three heroes..my helper is not around today (bos bagi cuti..hehehhe). Afiq is now 4 months plus..apart from having good head control...he also started to roll over..and today I managed to get pictures of him trying to flip over from his back to his tummy..very difficult task from what I can see...

Yeah he is starting now....

Well I'm already rolled 90 degrees..

Arghh...almost there...come on..come on...you can do it..AFIQ! AFIQ! AFIQ!

Ahhhhhh.......finally I got there...Thank you for your support Mak!

Hi Mak...I'm started to fell tired, my tummy hurts...urkh...

Mak ! I can't breath...help me....

Then I come to the rescue...he managed to be in that position for about 1 minute...yes,well done Afiq...you can try it again, don't worry.