Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
Speedy Weight Loss Program
I am writing this after the success of my own weight which went down from 73kg to 55kg in 1 1/2 years and overtime coming in as the champion for the Standard Chartered Marathon 2008, at the age of 43 with a time of 2hr 49min.
Also, after a piece of advice, my friend Pramod Kukunur has lost from 80kg to 72kg within 3 months from mid-January to mid- April 2010. Hence, he had initiated this blog so that I can help as many people as possible to reduce weight.
Also, after a piece of advice, my friend Pramod Kukunur has lost from 80kg to 72kg within 3 months from mid-January to mid- April 2010. Hence, he had initiated this blog so that I can help as many people as possible to reduce weight.
In the past, I wrote in point form. This time, I have given some points to help one to lose weight. My advice is for you to look for a longer-term approach to losing weight rather than the fits and start method, which will see your weight going back to square one.
20 Pearls of Wisdom to Reduce Weight
1. Watch your weight by weighing every day.
By weighing your weight every day, one can become more aware of one's own weight. When it comes to the choice of food, he or she will become wiser when choosing food.
2. Consume a lot of fruits and vegetable.
Anti-oxidants are present in these foods. Not only that, these foods have fewer calories and are high in nutrients. Just ensure that the vegetables are not fried or mixed with oil. The best is to eat vegetables as a salad. Do not pour the dressing but use the 'dip and eat' method from a small plate or container.
Anti-oxidants are present in these foods. Not only that, these foods have fewer calories and are high in nutrients. Just ensure that the vegetables are not fried or mixed with oil. The best is to eat vegetables as a salad. Do not pour the dressing but use the 'dip and eat' method from a small plate or container.
3. Take food like cornflakes, pasta and spaghetti.
These food are high in nutrition and low in calories.
These food are high in nutrition and low in calories.
4. Drink 200 - 300ml water an hour per day, 9am to 7pm.
5. Do strength training once a week.
Muscles will burn fats like a furnace. One should especially improve on the core area of the body.
Muscles will burn fats like a furnace. One should especially improve on the core area of the body.
6. No late-night food.
Possible stop consuming food by 6pm, latest by 7pm. Late-night food will end up as storage of energy, fats, in adipose tissue.
Possible stop consuming food by 6pm, latest by 7pm. Late-night food will end up as storage of energy, fats, in adipose tissue.
7. Exercise 20-40min per day.
Go for a brisk walk, run, cycle or swim. Once a week exercise is not effective as twice per week or more. The more the merrier.
Go for a brisk walk, run, cycle or swim. Once a week exercise is not effective as twice per week or more. The more the merrier.
8. Avoid people who like to keep talking about food.
This reminds you of food and it is not a good idea to make one's life to revolve around food by mixing around with people who like food.
This reminds you of food and it is not a good idea to make one's life to revolve around food by mixing around with people who like food.
9. Take a heavy breakfast in the morning.
This old adage helps one to be active throughout the day.
10. Do not go for a second helping, instead take fruits and vegetables.
11. Take food as medicine.
If there is taste, it means that it is sugary, salty or oily. Food that has no taste usually are not sugary, salty or oily.
If there is taste, it means that it is sugary, salty or oily. Food that has no taste usually are not sugary, salty or oily.
12. Do Yoga or Tai Chi to increase the metabolism in the body.
The muscle becomes loosened and relaxed. A relaxed person needs less food. An angry person or a stressed-out person needs more as energy is used a lot.
The muscle becomes loosened and relaxed. A relaxed person needs less food. An angry person or a stressed-out person needs more as energy is used a lot.
13. Take food made up of wheat.
Usually, these food tend to have a low glycemic index and the food digested becomes as glycogen and not glucose.
Usually, these food tend to have a low glycemic index and the food digested becomes as glycogen and not glucose.
14. Consume deep fried very sparingly.
Do not be too hard on yourself. The mind will rebel against you and it will go back to unhealthy habits by giving up on healthy habits. It is good to give leeway.
Do not be too hard on yourself. The mind will rebel against you and it will go back to unhealthy habits by giving up on healthy habits. It is good to give leeway.
15. Make available fruits around the house, outside.
It will make one eat when one sees it.
It will make one eat when one sees it.
16. Chew food 30 times.
The stomach will be spared from chewing.
The stomach will be spared from chewing.
17 After food, do not sleep immediately.
At least an hour should go before sleep. One could go for a 20min walk before doing anything if you have the time.
18. Take spices in food, like Tumeric.
Tumeric has a very high anti-oxidant. It helps in enabling one to lose weight. There are other spices as well like cinnamon and cardamom etc.
Tumeric has a very high anti-oxidant. It helps in enabling one to lose weight. There are other spices as well like cinnamon and cardamom etc.
19. Drink water before you consume food.
After drinking water, usually, one may feel less hungry.
After drinking water, usually, one may feel less hungry.
20. Wake up and sleep early.
If you wake up late and sleep late, this habit makes one eat late at night.
If you wake up late and sleep late, this habit makes one eat late at night.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
