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Nos.
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Information
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Challenge
& Tips
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Reference
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1
|
Katherine
Kalani
Age
45
Height
157cm
Weight
loss about 16kg
|
Challenge:
·
Unhealthy diet and sedentary lifestyle
·
Busy at work and could hardly find time to
exercise
·
Ate a lot of carbs and love savory snacks
·
Giving up kuih and buttery pastries
Turning
Point
·
Found to be severely obese
·
Pains in knees and feet
The
Plan
·
Walking 4.5km in the evening
·
In the morning as well whenever there is time
·
Do sit-ups and spot specific exercises like
lunges
·
Cut heavily on carbohydrates, sugar and fat
·
Stop taking sugary drinks
·
Stopped eating out
·
Prepare meal with broiled, steamed or boiled
food
·
Stuck to 800 calories a day
Success
Happens
·
Start losing 1kg a week
·
After 8 months, hit plateau
Motivation
·
Husband’s support
·
Keeping food diary
·
Throw out junk food
·
High fiber goodness (in the form of fruits
and vegetables)
|
SHAPE
JULY
2007
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2
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Rochelle
Scharf
Age
28
Height
160cm
Weight
Loss 45kg
|
Challenge:
·
Ate to console
·
Weigh 113kg when started college
Turning
Point
·
Best friend expressing concern
The
Plan
·
Cut sweets out
·
Writing down meal plans
·
Join women-only gym
·
30 minutes on bike or treadmill 3 times a
week
·
After a month began lifting weights a few
times a week
·
Do strengths training and workouts
·
Adding cross-training sessions and Pilates
classes
Success
Happens
·
Shedding almost 1kg a week
·
After 8 months, down to 78kg
·
Start losing 3kg after a month
·
Advice from personal trainer
·
Reached 68kg after a year and a half
Motivation
·
Redefine limits
·
Give yourself a gold star
·
Dress for success
|
SHAPE
JULY
2007
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|
3
|
Min
Month
1
Height
153cm
Weight
71kg
Body
fat 37.8%
Visceral
fat 12%
Resting
blood pressure 125/82
Resting
heart rate 81
Month
3
Weight
68.5kg
Body
fat 36.2%
Visceral
fat 11%
Resting
blood pressure 118/78
Resting
heart rate 85
Month
5
Weight
64.9kg
Body
fat 34.3%
Visceral
fat 8%
Resting
blood pressure 122/80
Resting
heart rate 70
Month
6
Weight
62kg
Body
fat 32.3%
Visceral
fat 8%
Resting
blood pressure 116/68
Resting
heart rate 70
Month
7
Weight
61.4kg
Body
fat 30%
Visceral
fat 8%
Resting
blood pressure 115/71
Resting
heart rate 68
Month
12
Weight
59.2kg
Body
fat 26%
Visceral
fat 7%
Resting
blood pressure 126/71
Resting
heart rate 62
|
Challenge:
·
Tendency to snack
·
Yo-yo weight loss
·
Don’t seem to have the discipline to follow
through
·
Started to join gym 15 years ago and quit
when doing high impact aerobics after experiencing giddy and light-headed
·
Second time around, got bored with routine
workouts with no results
·
Food craving
Turning
Point
The
Plan
·
Do few cardio workouts to lose body fat
·
4 weeks of weights and stability ball
·
Meal plan of eating 5 meals a day (eat more
frequent)
·
Eat less carbohydrates and fat and more
roughage
Success
Happens
·
Losing more than 20cm after 1 month
·
Waist shrunk 5.5cm
·
Hips gone down 2.5cm
Lesson
learned
|
SHAPE
JUNE
2007
JULY
2007
AUGUST
2007
NOVEMBER
2007
DECEMBER
2007
MAY
2008
|
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4
|
Hazlina
Shaik
Age
25
Height
165cm
Weight
lost 15kg
|
Challenge:
·
Been heavy most of her life
·
Pounds start to pile due to stress
·
Hanging out with friends who like to eat late
at night
Turning
Point
·
By age of 23, weigh 70kg
·
Witnessing brother’s successful weight loss
effort
The
Plan
·
Modify diet
·
Eliminate as much simple carbs as possible
·
Drink mineral water everyday
·
Avoid junk food
·
Exercise on treadmills with light weight
training 2 to 3 times a week
·
Rode the exercise bike at home 5 times a week
·
Jogged a local parks on weekends
Success
Happens
·
Weight starts to drop after 2 months
·
Loose 15kg
Motivation
·
Past reminders
·
Note the results
·
Keep old clothes
|
SHAPE
NOVEMBER
2007
|
|
5
|
Gretchen
Sheckler
Age
40
Height
163cm
Weight
lost 14kg
|
Challenge:
·
Often turn to food for comfort when stressed
out
Turning
Point
·
Camera doesn’t lie
The
Plan
·
Run 6-8km several mornings a week
·
Research on nutrition
·
Change eating habits
·
Cut back on carbs
·
Eat frequent small meals
·
Do crunches and walking lunges
·
Start going to gym
·
Workout about 6 days a week
Success
Happens
·
After 1 year, lost 18 kg
Motivation
·
Make it a game
·
Learn to say no
·
Pack nutritious snack
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SHAPE
NOVEMBER
2007
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6
|
Sheela
Jayaraj
Age
37
Height
167cm
Weight
lost about 23kg
|
Challenge:
·
Had a sweet tooth and enjoy treats
·
Never exercise
Turning
Point
·
Tipped 81.6kg
·
Hated the way she looked and felt
·
Always so tired and lethargic
·
Seeing in-laws suffer from diabetes and heart
problems
The
Plan
·
Treadmills
·
Dumbbells
·
Workout 6 to 7 days a week for 1 hour
·
Change eating habits
·
Cut down sugar intake
·
Stop eating rice
·
More veggie, fish and meat
·
Drink lots of water and eat fruits
Success
Happens
·
After 1 year and a half, lost 18 kg
·
Another year , lost 4.5kg
Motivation
·
Oprah Winfrey
·
Flattering results
·
Oprah’s tips
·
Knowledge on food’s reaction in the body
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SHAPE
NOVEMBER
2007
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|
7
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Ivy
Soon
Age
24
Height
165cm
Weight
lost 14kg
|
Challenge:
·
Habit of snacking and going out for supper
·
Often wen tot bed on a very full stomach
·
Didn’t know how to control the amount eaten
·
Often over eating
·
Resisted hunger pangs by drinking water
·
Difficulty in sleeping because of the hunger
pangs
Turning
Point
·
Classmates taunted by calling ‘hippo;
·
Couldn’t fit into any new clothes
·
Relatives and family friends commented that
she was fat
The
Plan
·
Start watching her diet
·
Stopped going for supper
·
Start exercising
·
Jog 3 times a week
·
Eat healthily – oatmeal or whole meal bread
·
Take less rice
·
Eat more veggie and soup
Success
Happens
·
Lost 5 kg in the first 2 weeks
·
Lost 17kg in 18 months
Motivation
·
Healthy snacking
·
Family support
·
More confidence
|
SHAPE
JUNE
2007
|
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8
|
Germine
Lee
Age
29
Height
149cm
Weight
lost 15kg
|
Challenge:
·
Eat a lot
Turning
Point
·
Couldn’t fit into wedding gown
The
Plan
·
Jog 6km on treadmills 5 times a week
·
Do kickboxing. Body jump and cardio step
·
Stay away from junk food
·
Ate cereal for dinner
·
Choose soup based food
·
Once in a while reward own self with a small
piece of chocolate of ice cream
Success
Happens
·
After third month, start losing 2kg
Motivation
·
Fat photo
·
Have a role model
·
Think positive
·
Make exercise part of daily lifestyle
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SHAPE
AUGUST
2007
|
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9
|
Tamara
Holder
Age
27
Height
175cm
Weight
lost 18kg
|
Challenge:
·
Beer and late night burritos
Turning
Point
·
Desperate to drop kilos
The
Plan
·
Stop drinking alcohol
·
Include more protein
·
Adds strength training, Pilates and yoga
·
Eat small portions meal several time a day
Success
Happens
·
Lost 4.5kg in 4 months
Motivation
·
Balance is the key
·
Forget about fat free
·
Keep track of your food intake
·
Bring your workout home
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SHAPE
AUGUST
2007
|
|
10
|
Kristyna
Eagle
Age
30
Height
170cm
Weight
lost 45kg
|
Challenge:
·
Couldn’t resist junk food
·
Constantly surrounded by food
·
Snack all day
Turning
Point
·
When the son was born
The
Plan
·
Eat healthier
·
Have 6 mini meals a day
Success
Happens
·
Lost 14kg over next 3 years
Motivation
·
Remind yourself of the progress
·
Preach what you practice
·
Be prepared and bring your own food
|
SHAPE
DECEMBER
2007
|
|
11
|
Shailaja
Menon
Age
35
Height
163cm
Weight
lost 15kg
|
Challenge:
·
Physical restriction during pregnancy
Turning
Point
·
Bedrest during pregnancy
The
Plan
·
Strict diet
·
Urut massage for 2 weeks during first month
delivery
·
Start yoga and gym
·
Be physically active
·
Jog 20 minutes
Success
Happens
·
Lost 7kg during birth
·
Lost 4kg during first month
·
9 months later she’s at pre-pregnancy weight
Motivation
·
Do something you enjoy
·
Make a date with friend to do physical
activity
·
Try different physical activities
·
Diet is important
·
Watch what you eat
·
Think long-term
·
Make fitness a priority and way of life
|
SHAPE
DECEMBER
2007
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