Weight Gain and Weight Loss

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Laurence T. Gayao, MD

Most of us know the struggles of Weight Gain and Weight Loss. Let me share with you my own recent journey.

Earlier this year my wife Edith and I took a vacation to the beautiful islands of the Philippines the country of our birth. As always, these vacations were filled with fun and the five weeks just went by so fast and before we realized we had to head back home to Texas. You know how it is, vacation seems always just too short.

Weight Gain

Our vacation schedule was packed with activities, we visited three different islands. First ten days we were in the island of Luzon to attend the 100th founding anniversary of our undergraduate university, Adventist University of the Philippines. We stayed in a budget motel called Microtel by Wyndham South Forbes in Silang, Cavite. The stay included a good continental breakfast and the rest of the day we ate in restaurants and banquets. We visited several resorts and friends invited us to their homes.

We then went to the island of Mindanao to go to Iligan City home town of my wife where we maintain an apartment. There we had a hired cook and house keep. Much of dinners were in restaurants with relatives and friends. You see, when fifty dollars in a restaurant could feed 8-10 people you don’t have second thoughts treating them and not have to worry about cleaning up after is definitely a plus.

With my 97 year old aunt Genia, in the town of Moalboal, Cebu. (Also in picture Edith my wife and Virginia my first cousin)

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With my 97 year old aunt, in the town of Moalboal, Cebu. (In the picture Edith my wife and Virgie my first cousin from Badian, Cebu)

Our next stop was the island of Cebu to visit relatives in my mother side of the family. We stayed in a luxury hotel called Waterfront Cebu & Casino‎. Part of the package was free breakfast buffet that offered a wide variety choices. The atmosphere was relaxed and we took our time enjoying each breakfast. Lunch and dinner were usually spent with relatives in different restaurants. We then went back to Iligan City for a few days before we headed back home to Texas.

Breakfast Buffet at Water Front Cebu & Casino

During that vacation I only worked out in the gym only twice, that was when I stayed at Edsa Shangri-La Hotel for two nights to attend my medical school reunion gala. The only other exercise I did was doing pushups

Weigh Loss

You see, back home I make my own breakfast and supper and my wife prepares our lunch which is a full meal. For breakfast, I usually have avocado, dates, grapes or an orange fruit salad. For supper, I may have vegetable soup, fruit and a protein shake. When I make my drinks I put in vegetable for fiber and nutrients, but just in enough fruits for flavor because some of these sweet fruits may have a high glycemic index and may raise your blood sugar. Another thing we often overlook is the amount of salt in commercially prepared food in restaurant. The higher salt intake  makes you retain more water. The old adage ‘breakfast like a king, lunch like a prince and dine like a pauper’ could be the best way to lose weight and stay healthy, Kings College scientists say.

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What about a plate of this followed by glass of plant proteins shake?

After getting home I was glad I get back to my physical fitness routine which help burn some of the calories I stored. Cardio and light weights exercise three or four times a week. Brisk walking or treadmill thirty minutes at time for cardio.

After ten weeks I am glad to report that I have gone back to my pre vacation weight of 155 lbs. I don’t claim to have used a magic formula, such a miracle pill or a drink. Basically, if you want to lose weight eat lesser calories than what you use. Ear more fresh foods, fiber, lots of water to stay full and of course exercise to burn more of them calories.  I is just that simple.

Purpose Driven Life

Yes, it is that simple in principle, but to apply it is the big part of the problem. In his book Purpose Driven Life, Rick Warren asked the profound question, “What on Earth Am I Here For?” Personally, for me it is an easy answer.  I enjoy a healthy life. serving others and my family, that is what am on earth for. I love my family and I want to see my grandchildren grow up to be useful citizens. God gifted me with this life and I would like to be well and healthy for as long as I can. Wouldn’t you want to do the same my friend?

Your Fitness Doc.







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