30 Days Experiments

After a month of experiment knowing myself and my body better, this is the result.

😉My weight is fluctuation everyday ranging from 48-49kg so I guess it's my body set point is 49kg which is in healthy normal range.

😁 Body composition changes, overall body fat drops 2.1%.
Again in a month it fluctuates but something that I realized when I reduce my carbs as one of macronutrients, my body fats will go up and my muscles decrease, meaning my body needs complete macronutrients and the composition is 40-30-30 (carbs-fat-protein). I take protein shake to supplement my protein intake because I realized it's not enough from food alone.

😁Visceral fat drops to 2.5
This is the toughest fat to reduce
The good thing is Visceral fat is the ready fuel to be used than the fats in the arms or butt, daily exercise combination HiiT and strength exercise really helps to reduce Visceral Fat

😉Body age drop to 33
When the body fat and visceral fat drops, body age also automatically drop and I am younger by 5 years.

Overall, I am happy with the result and the positive thing is I enjoy the process because I know more about my body, what it needs, what macronutrients composition that suitable for me.

EARN principles still apply

✅Exercise 🏋🏻‍♀️- I did daily exercise (Hiit and strength)with 1 day rest after 6 days exercise and cardio endurance once a week

✅Rest 😴 - I sleep average 7 hours and it's deep quality sleep (10pm-6.45am)
✅Attitude 🧘🏻‍♀️- I made sure that I manage my stress well by spending time with Praying early in the morning, prioritising daily tasks, leveraging some household chores to my housekeeper and attending course to enrich myself.

✅ Nutrition 🥗- I avoid processed food, added and refined sugar as much as I can, my principle is 90-10 (wholefood - processed food)

Two cents advises :
- Everyone is unique and different, my macronutrients maybe different from yours, so you cannot blindly apply what I do

- If your BMI is already in healthy range, accept and be happy with it, what you need is to maintain it and change your body composition if you need to (reduce body fats, increase muscle mass), don't bother about the weight because it's your body set point and no point to reduce it just because you want to see the number low.

- If your BMI is in overweight, you have hope if you change your lifestyle.

- Be open with supplements, because our food and environment have changed differently from 20 years ago, this is the fact.
Unless you have self discipline not to take any processed food at all, grow your own fruits and vegetables, don't take any refined sugar except honey and don't take any salt except sodium from water.
I took basic supplements like multivitamin, fish oil, calcium, vit C and plant protein shake because that's what my body need since I cannot get enough from the whole food.

- If you do not know where to start, feel free to pm me, I can help to guide you but it's all trial and error, only you know the best which one works for you.