10 things you need to know if you want to lose weight
Losing weight is hard. This is coming from someone who started her fitness journey two years ago and has lost 20kg.
There are days you will get tired of doing the right things, doing the right exercises and eating the right foods. On those days, you just want to eat without getting fat. 😂
On other days, you will be so energized that your energy levels will be high and your state of mind will be very positive. You will just find yourself doing all the right things effortlessly.
I always share my experience because you can’t help others achieve their ideal weight if you haven’t helped yourself. Your new body is the testimony people need to hear.
One thing that has worked for me in the last two years since I started my fitness journey is listening to my body and knowing what works for me.
I don’t do things because it worked for other people. I look inwards and find out if it will work for me. I listen to my body.
The first three months after I went back to the gym were tough. I felt I wasn’t losing weight. I felt like a failure. I stayed away from people at the gym. They started calling me a snob. 😂
At a point, I felt it was pointless and wanted to go back to Egypt, lol. I talked to someone and he asked if I knew my body type. He was my helper.
He said many people don’t read up on these things and they start beating themselves up about not losing weight like other people are doing.
He told me to go and research on my body type to find out the kind of exercises I should be doing and the kind of food I should eat to lose weight.
I started reading. I took a body type test on Google and discovered I am an endomorph. The other two body types are ectomorph and mesomorph.
Endomorphs are said to have a higher percentage of body fat with less muscle mass. They are often heavier and rounder, but not necessarily obese.
Because of their physical makeup, people with endomorphic bodies are more sensitive to calorie consumption than people with other body types.
Endomorphs must carefully watch their food intake to ensure they don’t consume more calories than they burn. Other characteristics include a larger frame and an inability to drop weight.
According to the diet’s theory, endomorphs have slower metabolisms. Since you don’t burn calories as fast as ectomorphs and mesomorphs, excess calories are more likely to convert to fat.
People with this body type are less tolerable to carbohydrates, so the best diet for them may be one with a higher fat and protein intake and a lower carbohydrate intake, such as the paleo diet. This diet can help people lose body fat while keeping their energy level up.
Portion control is also important when reducing body fat as an endomorph. This helps you avoid excess calorie consumption. Eating 200 to 500 fewer calories than you normally consume will help you reach your weight loss goal.
Because endomorphs have a harder time losing body fat, dieting alone may not be enough to lose weight. They have to incorporate physical activity into their daily routine as this will help them lose weight fast.
Endomorph diet plans usually focus on avoiding refined carbohydrates and eating a mix of healthful fats, proteins, and carbohydrates from vegetables, nuts, fruits, and whole-grain foods.
Most endomorph diet plans also involve doing regular cardiovascular and strength exercises to burn calories, boost metabolism, and build lean muscle.
After I read these things, I decided to change my routine. I started eating more protein with healthy fats and less carbs. I ate complex carbs sparingly and my body started dropping the excess weight.
I became careless at a point and went back to consuming sugar and white carbs and gained some weight back. But I noticed that eating fruits like some people suggested didn’t work for me. Fruits make me hungry.
So, I held on to what worked for me which are portion control, protein and vegetables, healthy fats, complex carbs such as beans and potatoes and good old water.
If you want to lose weight, find out your body type first. Experiment with food and find out what works for you. Read up on the kind of exercises you need to reach your target goal.
You can see a dietician to help you out and plan your meals ahead. Face your lane and do what works for you. You don’t need to do crash diets, it will backfire.
That was how I rushed to do Keto diet in 2016. I lost weight for the three months I was consistent with it. When I stopped, I went from 85kg to 110kg. 😂😂😂.
No one told me to go back to the gym. I have noticed that replacing white carbs with beans works well for me. I go on beans diet once in a while.
You can do intermittent fasting too. It helps but it shouldn’t be for too long. I do 18\6 when I want to. I fast for 18 hours and eat within a 6 hour window and drink lots of water.
Here are 10 things you need to know if you are trying to lose weight:
1. Enjoy your weight loss journey. It shouldn’t be monotonous or boring. Experiment with different healthy foods and vegetables.
2. Listen to your body. If you are hungry, eat. Don’t force yourself to eat when you are not hungry.
3. Stay away from crash diets, weight loss teas, pills and powder. They are not sustainable.
4. Go on full body detox once a month to rid your body of toxins and sugar. Eat green vegetables and fruits.
5. Eat food in small portions. Food measurements are very important. The smaller your food, the less calories you consume.
6. Try to work out four times a week and rest as much as possible. Working out cab be long walks, skipping, swimming, cycling, running and running up and down the stairs.
7. Lift weights. Strength training helps you lose weight faster. Lifting weights build your resistance level.
8. Replace fizzy drinks and artificial juices with water, black tea, black coffee and fruit infused water.
9. Sleep for 8 hours everyday. Sleep is very important if you want to lose weight or maintain your weight.
10. Give yourself time. You didn’t add all the weight in a month so trying to lose 10kg in a month is unhealthy.
Give yourself a minimum of three months to lose 10 kg. At this pace, you will maintain a healthy weight and not gain everything back.
Enjoy your weight loss journey.