Weight Loss Journey: How To Lost 10kg (22lbs)

  Beginning a weight-loss journey can be challenging and transformative. Over the past few years, I have successfully lost more than 10kg (22lbs), transitioning from weighing 70kg (155lbs) to 60kg (132lbs).
  In this blog, I will share the specific habits and strategies that contributed to my weight loss and overall well-being. My approach is not about quick fixes or crash diets, but rather about sustainable changes that can lead to long-term success.


Introduction:
  Losing weight isn't just about aesthetics; it's about improving overall health and well-being. It's a journey that requires dedication, consistency, and a healthy approach. 

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1. Understanding My Weight Loss Journey:
  My weight loss journey began when I realized I was unhappy with my body and lifestyle. I was overweight and out of shape, which affected my self-esteem and overall quality of life. I knew that I needed to make a change, but I wanted to do it healthily and sustainably. The key to my success has been maintaining specific habits consistently over time.

2. Daily Weigh-Ins: Tracking Progress:
  One of the habits that significantly impacted my weight loss was weighing myself every day. While some people advise against daily weigh-ins due to the potential for obsession, I found it helpful. I treat the number on the scale as data rather than a reflection of my self-worth. Understanding that weight can fluctuate due to water retention and muscle changes helped me maintain perspective.

  I record my daily weight in a chart, focusing on the trendline rather than the daily fluctuations. This practice keeps me accountable and allows me to better understand my body and its responses to my habits.

3. Staying Hydrated: The Importance of Water:
  Drinking more water was another crucial change made. Developed the habit of starting my day with a large cup of water, which set the tone for staying hydrated throughout the day. Staying hydrated not only helps manage water retention but also aids in weight loss by replacing high-calorie beverages with water.

  To ensure  drink enough water,  keep a 600ml bottle at work, which encourages me to sip throughout the day. Staying hydrated is essential for overall health and can significantly impact weight loss efforts.

4. Intermittent Fasting: A New Approach to Eating:
  Intermittent fasting became a turning point in my weight loss journey. Initially, I tried it to alleviate my acid reflux but did not monitor my food intake. This time, I used intermittent fasting as a tool to regulate my eating habits. I began with a 14-hour fasting window and gradually extended it to 16 hours, which I have maintained for almost three years.

  Abstain from food from 8 PM till noon the following day throughout my fast. Occasionally, I may extend my fasting window to 18 or 20 hours if I hit a plateau, but this is rare. If you're considering intermittent fasting, start slowly and consult with a healthcare professional if you have any health concerns.

5. Tracking Calories: Knowledge is Power:
  The habit that has had the most significant impact on my weight loss is tracking my caloric intake. When I first started, I weighed nearly all my food to accurately gauge my calorie consumption. I use an app called Cronometer to track my calories, protein, carbs, fats, and even micronutrients.

  This tool has been invaluable in ensuring I maintain a balanced diet. While I used to weigh everything, I now only measure calorie-dense foods like sugar, rice, and meat, as I have become familiar with portion sizes over time. It’s important to use tracking as a means of knowledge rather than an obsession.

6. Eating Foods I Enjoy:
  One of the most important aspects of my diet is that I only eat foods I enjoy. I believe that enjoying what you eat is crucial for long-term success. My meals have included sandwiches, pizzas, rice bowls, bagels, pancakes, and pasta. By weighing my food and tracking portions, I was able to maintain a caloric deficit without feeling deprived.

  Eating foods I love has kept me from feeling the need for "cheat" days. Instead, I find it easier to stick to my diet because I genuinely enjoy my meals.

7. Reducing Liquid Calorie Intake:
  A specific change that helped me cut calories was switching from lattes and sugary drinks to black coffee. Previously, my daily lattes added up to at least 300 calories. Now, I enjoy plain black coffee in the morning, which has no calories. I still indulge in lattes occasionally but opt for low-fat milk and less sugar.

  Aside from water, I primarily drink tea, sparkling water, and diet sodas like Coke Zero. This shift has allowed me to save calories for solid food, making my weight loss journey smoother.

7. Incorporating Exercise into My Routine:
  Exercise played a vital role in my weight loss journey. Although my exercise habits were initially irregular, I committed to incorporating physical activity into my routine. I found that exercising not only helps burn calories but also contributes to overall health and sustainability in weight loss.

  Engage in a mix of cardio and strength training. My cardio workouts have included using a mini stepper and a stationary bicycle. For strength training, I follow online workouts, often utilizing resistance bands and dumbbells. I aim for 3 to 5 hours of cardio and 3 to 4 strength training sessions each week. Each strength workout lasts between 20 and 45 minutes.

8. Enjoying a Balanced Diet:
  Maintaining a balanced diet has been integral to my success. I allow myself to enjoy fast food and dining out without restricting myself to "diet" foods. Instead, I focus on selecting meals that fit; making my dietary plan while occasionally indulging without guilt.

  This approach has helped me develop a healthier relationship with food, which is crucial for long-term weight management.

9. The Mindset Shift: A Marathon, Not a Sprint:
  If I could impart one piece of advice, it would be to remember that weight loss is a marathon, not a sprint. Sustainable weight loss requires a change in habits rather than a temporary diet. Our bodies reflect how we eat and exercise, and making lasting changes is essential for success.

  My weight fluctuated until I grasped the importance of patience and consistency. I no longer pressure myself to achieve rapid results or overly restrict my intake. Instead, I focus on enjoying the journey and embracing the process.

Conclusion: Embracing Your Journey:
  My weight loss journey has taught me valuable lessons about health, well-being, and self-acceptance. By incorporating daily weigh-ins, staying hydrated, practicing intermittent fasting, tracking my intake, and enjoying the foods I love, I have successfully lost weight while maintaining balance in my life.

  Remember that every journey is unique, and finding what works for you is essential. I hope that by sharing my experience, you will be motivated to start a weight loss path that you will like and concentrate on developing sustainable habits. Thank you for joining me on this journey, and I wish you all the best in your pursuit of health and happiness.

FAQs:

1. How long did it take you to lose 10kg (22lbs)?
 It took me about 4-5 months to lose 10kg. I focused on steady, sustainable weight loss rather than quick fixes.

2. What was the most challenging part of your weight loss journey?
 The most challenging part was staying consistent, especially during social events and holidays where unhealthy foods were abundant.

3. Did you follow a specific diet plan?
 I didn’t follow any strict diet plan. Instead, I focused on eating whole, nutrient-dense foods and creating a calorie deficit.

4. How did you stay motivated?
 I stayed motivated by setting small goals, tracking my progress, and seeking support from friends and family.

5. What advice would you give to someone starting their weight loss journey?
 My advice is to be patient and kind to yourself. Put your efforts on developing long-lasting, healthful behaviors.