I never thought that I would one day be posting this.
I lost 10 kilos because I changed the way I eat, successfully. There have been numerous attempts to do so in the past years, but it never worked. Turns out, what was needed is to unlearn what I know about food, and then really research and read on how food works. I’m no doctor or nutritionist (but I plan to be one), but when they say, no one knows you as you do, it’s for all of us. An individual only knows himself best, what makes him feel better, what makes him feel sick.
They always say we have different bodies, different nutritional needs, but we’re also all commonly made from the same DNA, the same “soil.”
Researching, Reading, Documenting Results
Researching, reading, and documenting weight loss progress is an important part of it all.
There are many weight loss strategies and programs available, and not all of them are effective. By researching and reading about weight loss, you can identify evidence-based strategies that are proven to work. Documenting your progress can help you track which strategies are working for you and which ones are not, allowing you to make adjustments as needed.
One has to understand that although we are molded from the same genetic material, everyone’s body is different, and what works for one person may not work for another. By documenting your progress, you can identify patterns and trends in your weight loss journey, and tailor your approach to your individual needs and preferences.
Documenting your weight loss progress can help keep you motivated and on track towards your goals. Seeing progress and improvements over time can be a powerful motivator, helping you to stay focused and committed to your weight loss journey.
Researching, reading, and documenting your weight loss progress can help keep you accountable to your goals. Sharing your progress with others or keeping a record of your progress can help you stay on track and make adjustments when necessary.
Weight loss can be a challenging and complex process, and there are many pitfalls and obstacles that can arise along the way. Researching and reading about weight loss can help you identify common pitfalls and mistakes, and provide you with tools and strategies to avoid them.
In summary:
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Evidence-based approach: Researching and reading about weight loss can help you identify evidence-based strategies that are proven to work. This can save you time and effort, as you can focus on approaches that are more likely to be effective.
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Personalization: Documenting your results can help you identify what works for you and what doesn’t. By tracking your progress, you can identify patterns and make adjustments as needed, tailoring your weight loss approach to your specific needs and preferences.
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Accountability: Documenting your results can help keep you accountable to your weight loss goals. By tracking your progress, you can stay motivated and focused on your goals, which can increase your chances of success.
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Avoiding fads: Researching and reading about weight loss can also help you avoid fad diets and approaches that may be harmful or ineffective. By seeking out reliable sources of information, you can make informed decisions about what strategies to try and which to avoid.
Mental Decision
Weight loss is not only a physical journey but also a mental one. Making the decision to lose weight and committing to the necessary changes in diet, exercise, and lifestyle requires mental preparation and determination.
Here are some reasons why weight loss is a mental decision:
Mindset: Weight loss success requires a positive and motivated mindset. Without a strong mental commitment to the goal, it can be challenging to stay on track and overcome obstacles.
Self-discipline: Losing weight involves making healthy choices consistently, even when it is difficult or inconvenient. This requires self-discipline and the ability to resist temptation.
Perseverance: Weight loss is not always easy, and setbacks and challenges are a natural part of the process. Having the mental strength and determination to persevere through these challenges is essential to achieving long-term success.
Self-esteem: Many people struggle with negative self-image and low self-esteem related to their weight. Making the decision to lose weight and improve one’s health can be a powerful way to boost self-esteem and self-confidence.
Lifestyle changes: Successful weight loss often requires making significant lifestyle changes, such as incorporating regular exercise and healthier eating habits into one’s daily routine. These changes can be challenging to implement and maintain without a strong mental commitment to the goal.
Preparation
When preparing to lose weight, there are several things that you can do to set yourself up for success. Here are some suggestions:
Define your goals: It’s important to have a clear idea of what you want to achieve and why. Set specific, measurable, and achievable goals that align with your overall health and wellness objectives.
Consult a healthcare professional: Before starting any weight loss program, it’s a good idea to consult a healthcare professional such as a doctor or registered dietitian. They can help you develop a safe and effective plan that takes into account your individual needs and medical history.
Focus on whole foods: Choose nutrient-dense, whole foods such as lean proteins, fats, and green-leafy vegetables. These foods will help you feel full and satisfied while providing essential vitamins and minerals.
Track your food intake: Keeping a food diary or using a tracking app can help you monitor your calorie intake and make sure you stay within your daily goals.
Plan your meals: Plan your meals and snacks in advance to avoid making unhealthy choices when you’re hungry or short on time. This can also help you stick to your calorie goals.
Stay hydrated: Drink plenty of water and limit sugary drinks and alcohol, which can add extra calories and hinder weight loss progress.
Get enough sleep: Aim for at least 7-8 hours of sleep per night. Lack of sleep can disrupt hormones that regulate hunger and fullness, leading to overeating and weight gain
Conscious Effort
Making a conscious effort to lose weight can make the process easier and more effective. Here are some ways that conscious effort can help with weight loss:
Mindful Eating: By being more mindful of what you eat, you can make healthier choices and avoid overeating. Paying attention to your food and eating slowly can also help you feel more satisfied and reduce the likelihood of snacking between meals.
Portion Control: Being conscious of your portion sizes can help you consume fewer calories without feeling deprived. Use measuring cups or a food scale to ensure that you are eating appropriate serving sizes.
Regular Exercise: Making a conscious effort to exercise regularly can help you burn more calories and increase your metabolism. Exercise can also boost your mood and reduce stress, making it easier to stick to your weight loss goals.
Setting Realistic Goals: By setting realistic goals, you can avoid frustration and disappointment, and be more likely to achieve long-term success. Set small, achievable goals that you can work towards gradually over time.
Staying Accountable: Making a conscious effort to stay accountable can help you stay on track with your weight loss goals. This can involve tracking your progress, weighing yourself regularly, or joining a support group or accountability partner.
Managing Stress: Stress can lead to overeating and weight gain. Making a conscious effort to manage stress through relaxation techniques such as meditation, yoga, or deep breathing can help you avoid this trap.
Seeing Results and Getting Motivated
Yes, seeing weight loss results can be a powerful motivator when trying to lose weight. When you start to see changes in your body, such as weight loss or inches lost, it can be very encouraging and make you feel like your efforts are paying off. This positive reinforcement can help keep you motivated and committed to your weight loss journey.
However, it’s important to keep in mind that weight loss can be a slow and gradual process, and progress may not always be visible right away. It’s important to celebrate small victories and non-scale victories (such as increased energy levels, improved mood, or better sleep), in addition to changes in body weight or measurements.
It’s also important to focus on other factors besides weight loss, such as making healthy food choices, staying active, and building a positive mindset. These habits can help improve your overall health and well-being, even if you don’t see significant changes on the scale.
Weight loss is a journey, and it’s normal to have ups and downs along the way. Keep track of your progress, celebrate your successes, and don’t be too hard on yourself if you experience setbacks. With persistence and consistency, you can achieve your weight loss goals and maintain a healthy lifestyle over the long-term.
How I Lost 10 Kilos on a Low-Carb Way of Eating
Losing 10 kilos on a low-carb diet can be an achievable goal if you follow a healthy and sustainable approach. Here are some tips to help you get started:
- Reduce Carbohydrate Intake: Focus on reducing your intake of refined carbohydrates such as sugar and white flour, and instead consume complex carbohydrates from sources such as vegetables, fruits, and whole grains. Aim for a daily intake of 50-100 grams of carbohydrates, depending on your individual needs.
- Increase Protein Intake: Protein can help you feel fuller for longer and can also help preserve muscle mass during weight loss. Aim for a daily intake of 1-1.5 grams of protein per kilogram of body weight.
- Consume Fats: Fats from meat, avocados, and fatty fish can help keep you satisfied and provide important nutrients for your body.
- Stay Hydrated: Drinking plenty of water can help keep you hydrated and also promote feelings of fullness. Aim for at least 8-10 glasses of water per day.
- Exercise: Incorporating exercise into your routine can help increase your calorie burn and improve your overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, you can walk instead of using transportation to walkable destinations.
- Stay Consistent: Consistency is key when it comes to weight loss. Stick to your low-carb diet and exercise plan, and be patient with yourself as you work towards your goals.
Remember that losing weight, and 10 kilos at that, is a significant achievement, and it’s important to focus on making sustainable lifestyle changes rather than quick fixes. Consult with a healthcare professional before starting any new diet or exercise program.
Far From Perfection
It’s common to experience fluctuations in weight, and it’s normal to lose weight and gain some back over time. Weight loss is not always a linear process, and many factors can influence weight fluctuations, such as changes in diet, exercise habits, stress levels, and hormones.
It’s important to keep in mind that weight loss and weight management are long-term goals that require sustainable lifestyle changes. It’s not just about losing weight, but also about maintaining a healthy lifestyle over time. This means making healthy food choices, staying active, managing stress, getting enough sleep, and building a positive mindset.
If you do experience weight regain, it’s important not to get discouraged. No one is perfect, setbacks are a normal part of any journey, and it’s important to stay focused on your long-term goals. Try to identify the factors that may have contributed to the weight gain, and make adjustments to your diet and exercise plan as needed.
It’s also important to be kind to yourself and avoid self-blame or negative self-talk. Weight loss is a challenging process, and it’s important to approach it with self-compassion and patience. With persistence and consistency, you can achieve your weight loss goals and maintain a healthy lifestyle over the long-term.
Not a Kind Way of Eating
The low-carb way of eating is not necessarily a kind one in terms of its impact on animals and the environment. Low-carb diets typically rely heavily on animal-based proteins, such as meat, poultry, and fish, which can contribute negatively to animal agriculture, including animal suffering, environmental degradation, and greenhouse gas emissions.
However, it’s worth noting that there are ways to follow a low-carb diet that are more kind and sustainable. For example, choosing organic, grass-fed, and sustainably-raised animal products can help reduce the environmental impact of your diet.
It’s also important to consider the potential health benefits and drawbacks of a low-carb diet for your individual needs. While a low-carb diet can be effective for weight loss and managing certain health conditions, it may not be appropriate or sustainable for everyone.
Ultimately, the most kind and sustainable way of eating will depend on your personal values, health needs, and ethical considerations. It’s important to do your research, consult with a healthcare professional, and make informed decisions about your dietary choices.
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Sources:
Mind Games: the Mental Part of Weight Loss – https://www.personaltrainerfood.com/blog/mind-game-weight-loss/
Is a Low Carb Diet Bad for the Environment? – https://www.carbmanager.com/article/yx_wgbiaaceanrj5/keto-and-climate-change-is-a-low-carb-diet-bad-for
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