How I lost 20kg in 4 months
-This is just what worked for me. Everyone is different and react differently to rutines and diets-
*So, I need to lose more weight in 5 months and I’m going to do this again, since it worked so well last time. I decided to share this, even tho probably not many people will see this, because it’s actually not as hard as you think. Also, I didn’t starve myself, my body just reacted to my new habits*
-I know more now than I did before, so I’ll add some of what I know now-
*I was actually going through a picky phase during this time, and I did not have the appetite or craving for food in general, which is probably why I was able so stick to this for so long.*
I only ate one meal a day. I ate a sandwich that had had a bit of everything so that I’d still feel full and healthy. I ate 3/400-700 calories a day, some less than others and some more. But I made sure to stay under 1000 calories.
I don’t like snacking and it’s not something I usually do. It can add up so fast that you go past you calorie deficit and get off track. But, when you eat one meal a day, and especially if that meal is low calorie, you can end up getting low energy. Low energy = Difficulty exercising etc. If you feel like you need some energy, you need to eat. And because you already eat one meal a day that is not high calorie, it doesn’t hurt eating more if you need to. Eating too little can actually slow your metabolism.
Snacks I recommend and ate- Foe when you need extra energy
Grapes- Natural sugar that cures cravings
Dates- A few can help sugar cravings and they’re filling
Prunes- My best tip, helps digestion and is natural sugar
I took two prunes before walks, and it helped me stay consistent. Instead of telling myself I had to go on walks everyday, I made sure to remember to eat two everyday, and after that I’d just automatically get ready to go for a walk.
If you end up over eating one day, it’s fine. Get on track again. Don’t lower your calories because of that one time the next day. Move on.
I recommend sticking to the same meal everyday/for as long as you can, so you don’t spiral. If that’s difficult, decide on 3-5 meals that you can easily make, eat without getting bored and are balanced.
Protein is important- I’ll write more about it in «what I know now»
Cottage cheese- can be used as dip or eaten with berries etc
Greek yogurt- helps hunger
I walked 5-10k steps everyday. That’s it. I walked whenever the weather was nice, or I felt like it. Even on days it felt hard, I just pushed myself. It eventually becomes a habit.
I’ve later started working out, which I recommend for several reasons. I did 30 day challenges on YouTube
Then, started weight training
And eventually combined them both into my rutine
Rest day is important! Your body actually needs rest to take care of weight loss etc.
1. So, I know some of you might want to be slim and have no muscle, but that is ruining your body. Especially- if you are overweight. If you don’t make sure to eat some protein, you will get lose skin!
Let me explain- imagine a water balloon. That’s your skin. When you fill it with water, it expands. The water is your fat. When you empty the balloon of water, the skin is stretched. That’s what happens when you only lose weight, your skin is stretched.
If you work out your muscles, eat protein and stay in a healthy deficit, you build the inner muscles, not just the ones that show. It’s as if you were to blow air into the ballon again. It’s firm, but it’s air, not water. Your muscles will firm the skin. And you won’t have loose skin.
2. Last year when I lost the weight, I was only eating one sandwich a day for most days, and I stuck to walking. Now, I’ve not tried losing weight since, but I have the healthy habits. I eat protein with every meal. I stop eating when I’m full, and I don’t eat when I’m bored. I move instead. Now, I focusing more on losing weight and building muscle. Instead of just losing weight.
3. Drinking water after every meal, makes you digest much better! I used to get bloated after eating certain foods, but now, I, the flattest I’ve been in years. Green tea is so beneficial too! Ofc not everyone likes green tea, but I recommend it, either in the morning or after you finish your meal.
Also, the first thing that enters you system should be water. Not coffee, or diet soda. Also, I drank a lot of carbonated water and it totally makes you bloated. I recommend it only if you need a drink with flavor. It’s also much better than diet sodas, which can cause certain health issues..
4. The scale is not 100% correct. If you drink more water and workout. You will gain weight. Not fat! When you exercise, your muscles need water to repair. That can cause you water weight. It’s not because you got fatter or anything. You also do gain weight if you only build muscle and not fat, which will get better over time, once the fat dissolves.
5. When you eat, make sure you have a bit of everything. If you do OMAD- this is important.
I recommend searching «portion plate» online to see for yourself
This is the best hack in terms of food/meals in the long run.
Snacks for energy not pleasure
Walking 5-10k steps everyday
Workout at least 3 times a week.
Protein at every meal, even when it’s low cal
Measure yourself with measuring tape, it’s much more efficient than the scale
I hope my rant helped someone
I might delete this later…
