This is my second week of transitioning to healthy lifestyle and it is still a very hard process. I woke up everyday with my sore muscle. In addition, it took me almost five minutes to get up from bed as I can barely move my arms and legs. However, the pain is worth the price because I did actually lose some weight. I weighted around 88 kilograms at the beginning of the last week. Today, I weighted 86.3 kilograms in the morning. That is 1.7 kilograms in two weeks! This is a good start for me and even a huge motivation for me to keep going. Below will record what I did to lose 1.7 kilograms in a healthy way, mainly foods and exercises.

According to the online TDEE calculator, my maintenance calories is 2280. I subtracted 500 calories from maintenance calories for my daily calories intake. Therefore, I must eat at about 1800 calories per day. For the breakfast, I will have a bagel with three boiled eggs. I will eat 170 grams of chicken breast and half of cup of rice with a lot of green vegetables for lunch and dinner. After my training session, I will take a scoop of protein powder. This is because consuming high amount of protein can help prevent muscle loss during weight loss and it also helps to reduce hunger. If I felt hungry between each meals, I will eat some fruits that are low in sugar, such as apple.

In addition to the foods, I also took the advantage of cardio exercise to help me speed up the weight loss by creating more calories deficit. Although I really hate to do cardio exercise, I found that it is important to create a music playlist that has music with strong beats. I usually run on the treadmill for around 45 minutes. Last week, I did my training session in the morning and I found that my energy level is how that after I finished my weight training, I had almost no stamina to run. Therefore, I made a hypothesis that this can be improved if I trained at afternoon. And my hypothesis is correct, it is much more easier for me to train at afternoon that I can run for 60 minutes!

in relate to reading, I think creating a good weight lose plan is similar to designing a good blended learning. Both of them required “consideration of many content and process issues". Flexibility is a key element to design both of them. It is very hard to follow a strict diet for a long period of time that I am not enjoying it; Therefore, it is necessary to include a cheat meal which I can eat whatever I am craving once per week. In addition, when I am follow the same weight lose plan, the effect of losing weight will decrease. The weight lose plan must be “redesign" to “gain effectiveness, efficiency, and flexibility."

Reference:

02_Vaughan_et_al_2013-Teaching_in_Blended_Learning_Environments