If you ask what are generally humans and especially Indians very good at..? I would say Free Advice :). So, what does one do when they have a lost a lot of weight and are being complimented quite frequently about how they are looking better and better? They give free advice. So this is what this post is going to be all about. Free advice on how to lose weight.
As I had confessed in this post and later updated in this post, I had started the fitness thing back then. There are no numbers in either of these posts, but here it goes – At my heaviest, I weighed 77.6 Kg and I have come down to 62 Kg. That is around 15 Kilograms lost! More importantly, I feel much better about myself and am able to live life with a spring in my step 🙂 15 Kilograms might not be a big deal to a lot of people, but I did this with a full time job and a small kid, with a frequent social calender to add and I am darn proud of it!! A lot of people ask me .. What do you do? You look so nice.. Let me tell you there is no ‘one way’ to lose weight. Its the combination of multiple things and a will to go on even when the results are slow that will give you the results. Here are some of the things that worked for me. Besides, all of us know things that are written here, just that we need some constant reminders. Is it not? Everything written here might not work for you, but try a couple of them and see how it goes:
- Cut back on your portion size: Weight loss at the highest level, is simple math. The calories consumed should be closer to calories burnt or they get stored as fat. So, if you have to lose some fat, you should consume lesser calories so that the body starts using up some of the fat previously stored in the body. Cut back on the portion size gradually, so that you do not feel a dip in your energy. Typically, if you are eating 3 rotis for dinner, start off by eating 2.5 rotis for a week and then reduce it further. Be sure to find out the difference between controlling portion size and starving. And do not skip any meals. This will have a reverse effect where your metabolism will go down drastically.
- Drink lots of Water: Drinking lots of water has a lot of benefits, but for me the most important thing is that it makes me feel full. When you feel full, you will go slow on the binge eating. Water is also supposed to help increase metabolism and do a lot of other wonderful things. Most importantly, it is zeRo calories. Win – win
- Exercise at least 20 minutes: Aarghh.. Not the dreaded E word you say? But Exercise is “the way” to have a healthy body and keep it too . Weight loss and fitness work really well, only when it is achieved through a combination of healthy diet and exercise. Exercise is known not only to keep the body healthy, but it also keeps the brain active and sharp. If you are reading and planning to follow some of my pointers, most likely you are some one who is not into exercise already. The tip for getting the exercise habit is to start off. Do not spend too much on the shoes or the gear. You can do that later. If you do not have the time for exercise, just start off by doing five minutes of stretches or spot jogging. Come on! Who does not have five minutes? Alright, you do not have five minutes? Make it. How? Five minutes less of TV/Facebook/Sleeping, Mobile games etc etc. You get the hint. Dont You? Come on. Get Moving.
- Eat fruits and veggies: When I started out to lose weight, I was not eating too many fruits and vegetables. So to make up for that I started having fruits on Tuesdays for both breakfast and lunch. Dinner would be some light rotis and absolutely no rice. You may not have to do something so drastic, but the idea is to supplement the carbohydratess like rice and rotis, with vitamins and minerals in the Fruits and Veggies(FVs). You can substitute a part of your meal with some salad. For Example, you could cut down from 3 to 4 rotis to 2 rotis and a veggie salad or a big banana. This will do wonders to your overall health. Trying different FVs is also very important, as they have different components which are good for our general well being
- Weigh yourselves often: I weigh myself almost every morning after I pee. It also helps if you track it. There are easy tools online to track it or you could just jot it down in a notebook. You may say weighing often may be a big deterrent, if you are not seeing too much results. I would say, it would be a great reminder. It helps us remember the personal goals that we have set ourselves on and motivates us to do better. Even if you dont weigh yourself as frequently as every morning, do it at least once in every 2 days. If you are over eating, your weight is a very good indicator, which will help you keep those stray calories in check subconsciously.
- Keep the stray calories in check: This is one of the most important disciplines to learn for some one who is trying to lose weight. What are these so called “stray calories” you ask? I say, they are the calories we consume, when we are not actually feeling hungry. We walk by the kitchen counter and pop in a cookie. We open the refrigerator, and in goes a candy. A friend has got some sweets. We take just half, because we are on a diet and then through day many more halves go in, thinking “its only a small piece, wont make much of a difference”. Let me tell you my friend, every calorie counts. Every calorie you avoid, is a point earned towards better health. If you look at some of the calorie charts, you would see some of the desserts are close to 1000 calories and how much does walking briskly for 30 minutes burn? 100 – 200 calories, based on your speed. The point I am trying to make here is if you avoid the additional calories, you would have avoided that much hard work. And the hard work that you actually do, will be used to burn the fat that is already stored in your body. So keep those stray calories away! Learn to say NO, first to yourself and then to others.
These are some of the things that worked for me. Do try them out and let me know what worked for you 🙂
Keep them burning !!!