The long Friday lunch break.

Every Friday, we were given extra time for lunch, from 12.30pm to 2.45 pm. I'd normally go to KLCC, Berjaya Times Square, Bintang Walk, Sogo, or spend time relaxing at the office.

But last Friday, I went to Weight Management Information Center (WMIC) at Wisma Selangor Dredging (near KLCC) to get a Free Counselling from a dietician and do some body fat analysis (you have to pay minimal sum of RM5 for the analysis). WMIC is a non-profit organization of health professional who have special interest in prevention and treatment of obesity. You have to set an appointment if you want ti meet the professionals. Fo further info, you can read here.

There, I met Ms Premila, a nice Indian dietician. The process started of with asking you your objective and some health history background. Oh yeah, prior to going to WMIC, you have to jot down things u eat 3 days before the appointment, which in my case including the things I consumed during Hari Raya Haji. Yikes!

Then you step on the body fat analyzer. It is just like a normal weighing scale but with a metal foot pad. Here is the findings:-

Height : 159 cm (I thought I'm only 158 cm tall)
Weight : Shy to disclose but what the heck..54.8 kg
BMI : 21.7
Body Fat% : 29.5

My BMI is within the normal range (phewww..). BUT, my body fat composition is beyond the normal by 4 kilos! Meaning which, despite an average BMI, I have lots of fats restored by body, which could lead to high cholestrol. Now I understand the idea of why thin people can still suffer from high cholestrol.

Premila then showed me a replica of fats. It is about the size of two full bowls,and that according to her is what 2 kilos of fat looks like. So mine is double that, which means 4 full bowls?? That's a lot!! And scary too!

Here is some advice given by Premila to shed some fats:-
1. Rice (or any carbo like bread, potatoes) should only be a quarter of the plate, chicken/beef/fish (protein) should be quarter also. The balance of half plate should be filled with vegetables, preferably steamed, raw or boiled. Since I do not quite like eating veggies, this will be my biggest hurdle, apart from reducing my rice intake.

2. Reduction of weight is not a perfect indication of reduction of fats. This is because muscle is heavier than fat. Thus, if you build muscles by exercising, your weight will either maintain or probably slightly increase. So, how do we know we have shed some fats? If u build your muscles, you can feel that your clothes becoming looser, meaning that you have toned your body.

3. Muesli Bar is not the best option for a healthy breakfast as these bars is usually coated with sugar or honey. The best is to take cooking oat, mixed with low fat milk.

4. Slimming tea (or any slimming products for that matter), is not the best way for you to slim down as it shed water from your body, and less fats. So, it is easier for your body to gain weight should you stop consuming these products.

5. Exercise 60-90 minutes a day, for 3-4 days a week. The cardio activity like treadmill and bicycle will help to burn some fats, while muscular is for building up the muscle and toning your body.

Not bad for a free counselling section right?!

As for my case, I have to comeback in one month time for to do the body analysis again. Hope by that time, my fat composition has reduced or else, malu!!