It is that time of the year when 90% of Indonesians celebrate Eid-ul-Fitr. Similar to the New Year tradition in China, it is the time when people go back to their hometowns for the festivities. After two years of prohibition, finally this year the government lifted the ban and announced a 4-day holiday in addition to the official four-day Eid weekend. Although most of my family and I are Christians, we took advantage of this holiday season to have gatherings and outings. Naturally, that means food! My last result on April 26, 2022, was 89.00 kg (196.21 lbs). These are my results today.
| Item | Measurement, May 3, 2022 | Measurement, January 24, 2022 | Healthy Standard |
|---|---|---|---|
| Weight1 | 89.85 kg (198.08 lbs) | 98.7 Kg (217.6 lbs) | 55.3-68.0 kg (121.9-149.9 lbs) |
| BMI2 | 33.0 (Obese) | 36.2 (Obese) | 18.5-24.9 |
| Waist (circumference)3 | 111.0 cm (43.70 in) | 122 cm (48.03 in) | < 102 cm (40 in) |
| Hip (circumference)3 | 113.5 cm (44.68 in) | 120 cm (47.24 in) | |
| Waist to Hip Ratio (WHR) | 0.97 | 1.01 | < 0.9 |
| Blood Pressure4 (Systolic/Diastolic) | 133 mmHg/ 91 mmHg | 137mmHg/ 95 mmHg | 110/70 mmHg- 145/90 mmHg |
Here are the additional measurements:
| Item | Measurement, May 3, 2022 | Measurement, February 5, 2022 | Healthy Standard |
|---|---|---|---|
| Body Fat | 33.7% | 36% | 17.5%-20.6% (Good)4 |
| Visceral Fat Level | 16 | 17 | <13 |
I’m not happy to report that in the past week I gained 1.30 kg. My weight on April 27 was 88.55 kg. I was already in the 88 kg range. My food log on that day recorded a 1,483 calorie intake, which was still within my 1,500 calorie budget. The next day my weight was 88.75 kg. A little weight gain is not unusual even after a day of low-calorie consumption. The problem was, between April 28-May 2, I ate in excess of my budget. Here’s the breakdown:
| Day, Date | Calorie Intake | Excess from Budget | Note |
|---|---|---|---|
| Thursday, April 28 | 2,102 | 602 | Big Lunch, Alcohol |
| Friday, April 29 | 2,001 | 501 | Family Dinner |
| Saturday, April 30 | 1,961 | 461 | Family Day Out |
| Sunday, May 1 | 1,937 | 437 | Family Barbecue, Beer |
Interestingly, about the same period, I had more physical activities than on most days. Well, except for yesterday when I spent 12 hours watching Netflix and Disney+.
Here are some learning points I gained in the past 4 days:
- I cannot out-exercise overconsumption. Over the past few days, I have taken 2,001 calories in excess of my budget. They add up. If I want to burn them up, I should have done activities that need at least 2,000 calories. Spending the whole day watching TV is not that. Running a few kilometers a day doesn’t cut it.
- There is no excuse. Festivities or not, I should have stayed within the budget. If I knew that I would eat a big dinner, I could have gone easy on breakfast, lunch, and snacks. I could have skipped one, if necessary.
- I always have a choice. I could have drunk one beer instead of two. I could have drunk water instead of beer. I didn’t have to buy so much food just because they offer cheaper delivery fees on bigger orders. I didn’t have to have two highballs just because I felt overwhelmed by work.
My body is the result of the choices I make.
Life At Slow-Mo 
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