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The Trigger |
-From Running hardly 100m to running 7 KMS non-stop
-Loosing 15 kgs in 120 days.
-Reducing total cholesterol without medication
-But How?
::By Loosing Weight!
Losing weight can be a challenging journey for many of us, and I can say this from my own personal experience. I had been thinking about weight loss for a long time, but every time I would make an attempt, it would fade away after a few days or weeks. However, something happened that triggered me to take this matter seriously.
I made a personal video blog featuring myself, and when I watched it, I realized that I had gained a lot of weight. I am 178 cms tall, weighed around 88 kilograms and had difficulty in doing day-to-day activities. Adding salt to the wound, my total cholestrol was 280 & increasing and triglycerides were skyrocketing. That's when I decided that enough is enough, and I invested some time researching various aspects of weight loss to create a plan that would suit me. I identified wealth of information and have converted them to 5 steps that helped me plan the weight loss goals.Here are the steps that I followed:
Step 1: Spending at least a week's time to understand the body, food, and the day-to-day physical activities.
Step 2:Understanding body's composition, which will help you determine how much weight you need to lose and how many calories you need to consume daily. Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. It is used to assess whether an individual's weight is healthy for their height. To determine your BMI, you need to know your height and weight. You can use an online BMI calculator such as this to find out your BMI score.
The Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. Knowing your BMR can help you understand the minimum number of calories your body needs to function. Factors that affect BMR include age, sex, weight, height, and muscle mass. You can use an online BMR calculator like this to determine your BMR.
Step 3:Keeping track of what you eat, the portion sizes, and the calories that each food item contains. To lose weight, you need to consume fewer calories than you burn. Knowing how many calories you consume on a daily basis is important in determining how many calories you need to cut down. Keep a food diary for a week to track what you eat and how many calories you consume. You can use an online calorie calculator or an app like MyFitnessPal to determine how many calories you consume in a day.
Step 4:Keeping track of your physical activities and the number of calories you burn during each activity. In addition to knowing how many calories you consume, you also need to know how many calories you burn. The amount of calories burned depends on your activity level, age, sex, weight, and muscle mass. You can use smart watch or mobile apps to determine how many calories you burn during various activities such as walking, running, and cycling.
Step 5:Being mindful of the types of food you eat and the habits you have that may be contributing to your weight gain. Certain foods and habits increase calorie intake and accumulate as fat in the long run. This results in weight gain and increase in bad cholesterol. These include:
- Sugar: Consuming excessive amounts of sugar can lead to weight gain and other health problems.
- Maida: Refined flour or Maida is commonly used in processed foods and baked goods. These foods are high in calories and low in nutrition.
- Packed food: Packaged and processed foods are often high in calories, salt, and preservatives.
- Fried items: Fried foods are high in calories and unhealthy fats. Avoid them as much as possible.
- Food with preservatives: Foods that are high in preservatives and additives are often unhealthy and can contribute to weight gain.
I researched and learned about my body mass index (BMI) and basal metabolic rate (BMR), which helped me understand that I was over weight. I tracked my calorie intake using an app like MyFitnessPal to get a better understanding of how much I was eating. I used to munch lot of snacks, fried items and aerated drinks which has been accumulating as fat for some time now. I realized that I was consuming more calories than my body required, and that's what led to my weight gain.After understanding my body and food habits, I used a smartwatch to track my physical activity. It was a revelation for me to see that I barely walked around 1500 steps a day. Based on my BMR and calorie consumption, I realized that I needed to cut down 500-600 calories to achieve my weight loss goals.
Smartwatches may not be entirely accurate, but the values served as a reference to identify the number of calories I burned and consumed. I also trained myself to subconsciously identify approx. calories when I was consuming food, and it helped me make conscious decisions about what and how much I was eating.
By being mindful and following these steps, I was able to understand my body better and make more informed choices about my food and physical activities. In the next chapter of my weight loss journey, I will discuss how I planned my routine and made small changes to my lifestyle to achieve my weight loss goals.
In conclusion, being mindful is the first step towards weight loss. By understanding your body, food, and physical activities, you can make more informed choices that will help you achieve your weight loss goals. Remember, weight loss is a journey, and small changes can lead to big results.
Wait a minute! Why would you believe me? Well here is the link to the activity on Strava. Follow me there, we can share our activities. And here is the complete stats of my weight over 120 days. Notice how gradual it is. No hard diets, just add a routine and be mindful of what you eat.
Nature lover; Multimedia guy from Ooty. Love to show people how beautiful they are. And a biker and a traveller too...
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