How to lose weight? losing weight is the hardest part for everyone. It’s easy to gain weight but it hard to lose weight. As you growing up, you become busy with your life and sometimes don’t have time to go for a simple walk, and we end up sitting in front of the computer and eat. As a result of it, we gain weight.
Who wouldn’t be stressing out if their body gained weight? And it will be hard especially for women to search for a dress or clothes. Furthermore, having a huge body can lower your self-esteem and without realizing it, it will affect your mental health, your daily routine and your lifestyle.
Since I was still a kid, my weight was always over the expectation of me. I had a big body build. At the age of 12, I felt like I was growing bigger than any of my friend. I feel so uncomfortable when I’m around my friend. Being the biggest girl among them felt like you are much older than them.
How did I become that?
Well, because we know that food is everyone best friends, as I growing older and older, I didn’t care too much about what food I take, or how many times the food was going into my stomach. Furthermore, when you are growing, either in school or at works, you focus more on your phone or computer compared to getting active in the field.
When I realize that my weight was getting to nearly 80 Kg, I started to freak out and realize that I have to do something about my weight. But before I get to that destination, it’s a soft reminder that it took a lot of sacrifices, commitment, and discipline. And here are some of the ways of I how I did it.
Disclaimer: I am not a professional or authorize personal coach, all of this article are based on experienced and my own opinion. Please consult with your doctor first because taking on any of my routines.
What is the reason a person gain weight?
There can be a lot of factors on why people gain weight, here are some of it;
- Consume food more than recommended
- Take too much sugary and junk foods
- Food addiction
What is the reason I want to change my life?
In 2018, I often had difficulties in-breath and thoughts that I had sickness or something. So, I decided to look for a doctor and run a blood screening test. Everything was fine except that my blood cholesterol was too high.
After so long I had not weighed my body, I almost got shocked seeing how much weight I’ve been putting on throughout the years. My height was 155 cm, and I was 20’s plus during my first blood screening while my weight was almost 80 Kilogram at that time. So, that time I realize that it’s about time for me to change my lifestyle.
How to start a weight loss journey?
In 2019, I started my weight loss journey.
My weight went from 78 Kg to 68 Kg. I lose roughly 10 Kilos in that year.
What I did to take a step for a weight loss?
- Hard work
- Journal weight loss
Throughout the year, I made a plan, and I record it, every two weeks. Although sometimes, I was away from the focus but eventually I pushed myself to not giving up.
What I did lose weight?
1) Control the size portion and eat at the right time
I make my own timetable and eating habit with the right portion. Basically, I reduce my portion size by following the 3S rule. 3S stand for Suku-Suku separuh, it’s consist of half fruits and vegetables, quarters of whole grain, and a quarter of lean protein.
The timetable I use for eating habit:
|Tea break||3.30 pm|
2) Control what you eat and stay hydrated
By controlling what I eat in a day, I cut off any junk food, carbonated drink and sweats or chocolate. I take more vegetables, fruits and food enriched with protein. Water has zero calories, drink lots of water keeps your body hydrated. Here are the healthy meals you can try;
|Yoghurt and fruits||Vegetables soups||Fridge/freezer stir-fry|
|Peanut butter and toast||Sweet potato||Baked potato|
|Eggs||Peanut butter and banana||Chicken breast|
3) Be active and stay fit
Being active is a way for me to keep my fitness in check. Some people were focusing on eating healthy while others were focusing on burn calories. Because I love food too much, and sometimes in a day I take excess calories which is more than what my body needed. Hence, I need to put more energy to burn that calorie.
Here is my routine;
- Skipping for 30 minutes
- Tabata workout for 30 minutes
Usually I take about an hour or hour and half to work on my muscle and burn the calories.
The weight loss journey is not easy, sometime you will felt giving up because you want to see the result faster. But, things don’t go in that way, if you keep doing what you dream about, and keep the right motivation, for sure you can make it. You have to push yourself because no one is going to push it for you.