Hello I’m Angelica Pangan, I’m 20 years old and residing in Manila, Philippines and I want to share my weight loss journey.
I’ve been fat my whole life, I started to worry about my weight when I was 17 to 18 years old. Since that time I have to attend quite a number of events and occasions, I found myself struggling on finding the right dress for my size.
I was 187lbs then, and my mom tried her best to stop me from eating too much unhealthy food since she lives a healthy lifestyle. But I didn’t listen.
Back then I think it was okay to be fat because I excel in school, got honors and awards and no one is making fun of me about my weight. I did tried to lose weight several times but it didn’t last long. The goal back then was to lose as much weight as I can, in the shortest span of time (which I know now was really wrong).
So after a month or two I just went back with my old unhealthy habits and regained my weight. One time, I got so depressed finding a gown that will fit me for an event, even 3XL won’t fit on me anymore. I got really sad that I can’t wear something that I like, thus I am just forced to wear something that will FIT.
One day, my classmate told me once that I looked like a mom already, that I am so “Losyang” (having a 60 year old grandma aura) for my age. Even my friend’s dad told me that “Sa katawan mong yan, imposible ka ng pumayat. Wala na yan.” (it’s impossible to lose weight, what you need is a miracle).
I told to myself that night that no one can predict my future, and I can prove that I can do it, that I can lose weight and be healthier.
I told to myself that night that no one can predict my future, and I can prove that I can do it, that I can lose weight and be healthier. That I can wear those nice clothes without worrying about the availability of my size. And that I will wake up every morning feeling energized. That I know in myself I am healthy.
I started working out and changed my eating habits the next day.
From:
3 Meals of pork a day with unlimited rice
One kilogram of fries for my snack
A liter of softdrinks every meal
A roll cake whenever I get hungry
A fully loaded meal every 3 AM in the morning
(My life was all about junk food processed food and fast food)
To:
3 meals a day
More veggies
More fruits
NO to junk food, processed food and fast food
More water
More protein
More vitamins and mineral
Avoided oily food and pork since then
Working out for the first two months was really a STRUGGLE! I concentrated more on cardio through cycling, jogging, swimming, aerobic dancing and many more.
I remember doing 100 squats while crying, I find it difficult to breath. I just wanna stop and just cry. But I told to myself If I stop this, you’ll end up in hospital dying with a lot of illnesses and you’ll prove them right. So I continued and told myself that this is not a diet, this is a lifestyle change.
The goal is not to lose fat or simply lose weight, but to be fitter and healthier. This will take time but it will be worth it. I educated myself since then about proper nutrition, the right exercises, best ways to prepare healthier meals.
In less than a year (7-8 months) I lost 66 LBS
Now, I concentrate more on building some muscles.
Now I can say that it was all worth it!
Been eating clean for almost 2 years now with my mom.
Thanks to my friends who helped me and joined me on weight loss journey! 💜
This is my daily meal plan: (This might be less than the usual should be, But I started with this)
Usual meal plan (More on cardio and body weight exercises)
Breakfast
– One boiled egg
– One slice whole wheat bread
– One small or medium banana
Lunch
– One portion of lean meat/ white meat
– One serving of vegetables
Snack
– One small fruit
Dinner
– One small serving of veggies/One small fruit
Dont’s
Fast food
Oily food (Olive oil can be used in moderation)
Preservatives/Additives
Junk food
Processed food
Pastries
Softdrink
PORK
White rice (Preferably quinoa, red or brown rice: Also in moderation)
Allowed
Coffee (No cream and milk)
Tea
Yoghurt (In moderation)
Cheese (Small portion: 2x a week max)
Usual meal plan (More on weights)
Breakfast
– 1 boiled egg with one banana or
– 1 boiled egg with one slice of healthy bread or
– Banana smoothie (Without creamers or any additives) can add small amount of sugar and non fat milk or protein powder
Lunch
– Lean meat or white meat with one serving of veggies
Snack
– One small fruit
Dinner
– One small serving of peanuts/ One small banana
– Meals are adjusted whenever I change my workout program.
*I always prepare my meals everyday so I can track my macros everyday.
This is my workout program (I always add weight or sets every week)
DAY 1 – LEGS AND GLUTES
Goblet Squats – 3 x 10 reps
Bulgarian Split Squats – 3 x 10 reps
Lateral Box Squats – 3 x 10 reps
Walking Lunges – 3 x 10 reps
Straight Leg Deadlift – 3×10 reps
Standing Calf Raises – 3 x 10 reps
DAY 2 – CHEST AND TRICEPS
Pushups – 3 x 10 reps
Dumbell Press – 3 x 10 reps
Dumbell Flyes – 3 x 10 reps
Tricep Extensions – 3 x 10 reps
Bench Dips – 3 x 10 reps
DAY 3 – BACK AND BICEPS
Kettlebell Swing – 3 x 10 reps
Dumbell Rows – 3 x 10 reps
Back Pushups – 3 x 10 reps
Dumbell Pullover – 3 x 10 reps
Alternating Hammer Curls – 3 x 10 reps
Isolated Bicep Curl - 3 x 10 reps
DAY 4 – SHOULDERS AND TRAPS
Shoulder Press – 3 x 10 reps
Lateral Raises -3 x 10 reps
Front Raise (not sure what you call it) - 3 x 10 reps
Reverse Dumbell Fly (not sure what you call it) – 3 x reps
Arnold Press – 3 x 10 reps
Dumbell Shrugs – 5 x 10 reps
DAY 5 – CARDIO AND CORE
*warm up*
5 sets – 40 secs, 20 secs rest
Jump Squats
Burpees
Lunges
Mountain Climbers
Push ups
Plank
*Football Ab Routine* 5 sets, 10 reps
THANK YOU! I hope this transformation will inspire more people who wanted to change their lifestyle from unhealthy to a healthier one. From 85KG (189lbs) now I weigh 55kg (121lbs)
PATIENCE IS A VIRTUE
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