Transforming My Health: The Journey of Losing 93 lbs in 2 Years
Written on
Chapter 1: My Weight Loss Journey
For four years, I found myself trapped in a relentless cycle of reaching a weight plateau at 230 lbs, followed by frustrations leading to weight gain. After experiencing my fourth setback, I realized it was time to stop pushing myself into strict calorie restrictions. Instead, I decided to enlist the help of a nutritionist to guide me through this transformation.
Two years later, I successfully shed 93 pounds, finally breaking free from my previous stagnation. Here are the key principles that guided my weight loss journey.
Section 1.1: Setting Achievable Goals
The desire to change often ignites from an external spark, whether it be seeing an inspiring transformation or reflecting on past photos. However, such motivation can be fleeting. What truly matters is the goal you establish for yourself.
A well-defined goal consists of two fundamental components:
- A measurable target, such as weight or waist size.
- A timeframe with specific milestones for tracking progress.
For instance, if my aim is to lose 10 pounds by September, I might outline my goal as follows:
- Achieve a loss of 5 pounds by August 1st.
- Lose an additional 5 pounds by September 1st.
Section 1.2: The Importance of a Realistic Plan
My initial 15-pound loss came from simply modifying my breakfast routine.
I swapped out:
- Breakfast milk
- Sugary granola
- PB & J sandwich
For:
- A bowl of grapes
- Three scrambled eggs
- A 20-minute walk
This single alteration resulted in a weekly calorie deficit of 3,500 calories, equating to a pound of fat loss. Sometimes, just one change can be transformative.
Chapter 2: Making Healthy Choices Simple
Setting up your environment can significantly ease your commitment to healthier choices.
Prepare in advance:
- Stock up on strawberries.
- Have three eggs ready the night before.
- Lay out your workout clothes.
Avoid filling your fridge with tempting snacks. If unhealthy options are easily accessible, you're likely to succumb to old habits.
Section 2.1: Strengthening Willpower
Every individual has a strategy to resist snacking, but cravings can challenge even the best intentions.
In those moments of temptation, it's vital to assert your willpower. I improved mine by anticipating potential excuses and practicing how to decline each one.
The first video, "How I lost 32 pounds of FAT and 10 inches off my waist," shares personal insights and strategies that helped in overcoming weight loss challenges.
Section 2.2: Utilizing the Method of Averages
Weight can fluctuate daily due to various factors, making it a somewhat unreliable measurement for tracking progress.
To counter this, I adopted the method of averages:
- Weigh yourself every morning after using the restroom but before breakfast.
- Record your weight daily for a week and compute the average to track progress.
Chapter 3: Achieving a Caloric Deficit Without Counting
It's common for weight loss experts to criticize carbohydrates, but they often refer to highly processed foods. These foods are typically:
- Overly appealing
- High in calories
- Easy to overeat
Considering that highly processed options dominate grocery stores, it can be challenging to avoid them. The key is to focus on minimally processed foods, enabling you to maintain a caloric deficit without constant hunger.
The second video, "HOW I LOST FAT, TONED UP & CHANGED MY MINDSET | 5 TIPS," discusses essential tips to revamp both body and mindset, making the journey easier.
Section 3.1: Simplifying the Process
Here are some hacks to facilitate your weight loss journey:
- Stay hydrated, as thirst can often be mistaken for hunger.
- Avoid procrastination; don’t say, “I’ll start tomorrow.”
- Recognize that drinking calories is often easier than eating them.
- Use zero-calorie condiments to enhance flavor.
- Focus on high-fiber, low-calorie foods.
- Save larger meals for times of highest hunger.
- Black coffee can help suppress appetite.
- Opt for smaller utensils to serve food.
Remember, a single mistake doesn’t mean you should abandon your efforts.
Hello, I'm Adrian. I embarked on my journey toward a healthier self a couple of years ago. As I continue to evolve, I plan to share my experiences and insights on this blog. I appreciate any support along the way, as I aim to improve one percent every day.