Bismillah.
Hari ini saya nak share update progress minggu kedua dalam journey sihat saya. Dan berita baik – berat saya sekarang 92.4kg! Turun 0.6kg dari 93kg. Alhamdulillah.
Dah dua minggu penuh since I started this sustainable approach to getting healthier. If you’re new here, you might want to read about how I’m approaching this differently this time – no crash diets, no extreme measures, just building better systems.
Yang Paling Best: The System Works
Bila tengok angka 92.4kg kat scale tu, first reaction saya bukan “Wah best!” tapi lebih kepada “OK, system ni betul. Jom teruskan!” This is a big mental shift for me. Previous attempts, I was obsessed with the numbers. This time, I’m more focused on the process.
What I’ve Been Doing Consistently
Movement & Exercise:
- Alternate between walks (minimum 2km) and rest days or swimming
- Added some basic bodyweight exercises after walks in week 2: squats, push-ups, planks, and bird dog (that exercise where you’re on all fours stretching opposite arm and leg)
- Using Strava app to track progress – this has been amazing! Visual progress and frequency tracking keeps me motivated
Diet Suku Suku Separuh (DSSS):
- Following the plate method at least 2 out of 3 meals daily – separuh untuk sayur dan buah, suku untuk carbs, suku untuk protein
- Learning that DSSS is actually an international recommendation by WHO and used globally as “The Plate Method” – other countries call it “My Healthy Plate” and similar names. So we’re not doing anything weird here – this is backed by science!
- Really enjoying challenging myself to get more vegetables and fruits into my diet. It’s become like a game to see how colorful I can make my plate
Sweet Treats & Drinks:
- Natural drift away from desserts and snacks – I just don’t crave them anymore. This surprised me the most!
- Limited sweet drinks to just one teh tarik, and even that is reducing significantly
- Learned a cool trick: when I want something sweet, I’ll take just a sip or two to get it out of my system. This removes the all-or-nothing mindset completely. Before, it was either pantang completely or binge. Now ada middle ground.
The Mental Game
The biggest win isn’t the weight loss – it’s the mindset shifts:
Process Over Scale: I’m measuring things I can control – walking distance, frequency, how easy the 2.5km walk feels, making sure I have enough veggies and fruits.
Competitive Spirit: When I have things I can measure in a healthy way, I naturally want to win. Strava helps with this – I don’t want to break the pattern I see building. Ada dopamine hit when I see the consistency streaks!
Finding Joy in Learning: Discovering the science behind DSSS and seeing how it’s used worldwide makes me feel like I’m part of something bigger than just “another diet.” It’s not some fad – it’s established nutrition science.
The Hard Stuff
I won’t lie – it’s tiring having to constantly think about food and exercise. There’s so much order and planning required, and it can get exhausting. Sometimes I miss the simplicity of just eating whatever without thinking.
But here’s a big realisation I had: we always hear about “moderation” in eating. Sure, moderation is important – for those who already have a healthy baseline. For someone like me who doesn’t have that baseline yet, I don’t deserve moderation. I need to earn my way back to a normal, healthy baseline first.
Think of it like this – you don’t tell someone who’s in debt to spend “in moderation.” They need to get back to zero first, then they can afford moderate spending. That’s where I am with my health. That’s my goal – just getting back to normal.
Moving Forward
The fact that I’m seeing results (even small ones) proves this system works. When it’s my day to walk, I walk. When I need to prep meals with proper DSSS portions, I do it. The pattern on Strava keeps me accountable.
Yang penting, I’m building something sustainable here. Not quick fixes, not extreme measures. Just good habits, one day at a time.
