By reducing my weight from 86 KG to 68 KG, I learnt many things from my body transformation. Let me tell you my story of body transformation.
Reasons behind my body transformation
I had been overweight for most of my life. Though on and off under my family’s persuasion, I used to hit the gym. I tried to shed some kgs also, but I’d get tired and impatient and give up.
A few years back, I did actually lose about 8 kgs at one point, but then I had to move with my family, with that I stopped everything I was doing and went right back to all my old habits, thinking that the weight would stay off.
Not to any one’s surprise, I gained it all back and more. I’d never stick to anything long enough to see considerable results.
Postnatal things became worsened, as the intake and the quantity of food increased. Hassles of being the first time mom never motivated me to reduce my increasing weight.
I started experiencing shortness of breath while walking and climbing stairs, extreme pain in the knees and legs and also detected with PCOD.
I started hating how I feel. And I realized that all the health problems I was having were most likely due to my weight.
At the beginning of 2020, I understood the need of the hour and decided to come out of my comfort zone and prioritize my health. There I started my journey of body transformation.
Here’s is what I have learned during my body transformation journey: sustain
Don’t eat less if you want to lose more:
Skipping meals to lose weight is not a good idea. By skipping meals altogether can result in tiredness and you will miss out on essential nutrients.
The chances of the longevity of such a starving diet practically are very little. So to lose weight and keep it off, you have to reduce the number of calories you consume and increase the calories you burn through exercise.
Also, eating frequently in a small portion will more likely to reduce the food craving as most of the time you will feel fuller.
Here’s what I typically eat in a day now:
- Morning after waking up (around 8am): Lukewarm water with lemon, 2 piece of overnight soaked almond without skin. Then workout. In morning you can also read morning drink shared by Vishwa.
- Breakfast (around 10am): Two small bowls of Upma or Poha or Vermicelli or 1 medium sized besan, suji, cabbage chilli in less ghee or one paneer sandwich and 150 ml of milk without sugar.
- Morning Snacks (around 12am): Any one or two (depend on hunger) seasonal fruits whichever is available.
- Lunch (around 2pm): One bowl of Dal or Kadhi, One bowl vegetable cooked in less ghee, one medium sized chapati without ghee or one bowl of rice.
- Evening Snacks (around 4pm): Two medium sized bowls of sprouted salad or puffed rice.
- Dinner (around 7:30pm): One bowl of Dal or Kadhi, One bowl vegetable cooked in less ghee, one medium sized chapati without ghee. Here you can read article “Millets role on reducing weight”.
Don’t completely give up on the food you love for your body transformation:
Just because you have to have healthy food doesn’t mean you can never eat anything fun.
Completely cutting on your favourite foods out of your diet will make you crave them more. Instead, I learned how to eat them in moderation.
What does it mean? I use to create an achievable, not so long, bench-mark for myself. After earning the desired result I use to treat myself with my favourite food.
Again, instead of having the whole thing, I use to take however many bites it takes for me to feel satisfied, and then I stop. For example: After achieving the benchmark of 70kgs, I started doing one time Sunday binge in the afternoon with my favourite food (Pizza or burger).
Changing and sticking to your diet is HARD:
Now there was a reason I always resisted dieting, I like eating- a lot, so much so that to overcome any emotion (like stress, anxiety, sadness or even happiness) I was using it.
Transitioning to dialing in my nutrition was not easy. It became very clear that I was using food for more than just nourishment and enjoyment.
To quash my love for food, firstly I had to completely stop over-eating. Means, I use to stop eating my 3 major meals (Breakfast, lunch, and dinner) as and when I feel 80% full.
Also, I used to keep some handy healthy snacks (nuts, fruits puffed rice, seeds) readily available to consume whenever I feel hungry.
This helped in beating my quest to snack on high-fat and high-sugar foods, which could result in weight gain.
When it comes to workout, more isn’t always better:
Most of us have the misconception that we tend to lose more if we do more workouts.
Working out very intensely without enough rest can lead to over training, which can make it harder to lose weight. Plus, you don’t have to work out to lose weight, however, it will speed things up a little bit and improve your overall health.
Now, I work out a maximum of three to four days per week. Allowing myself to take plenty of rest in between workouts, this makes me feel energized and good about myself. Also, I started enjoying my workout sessions.
I like to work out at home. I started with just 30 mins of brisk walking around my neighborhood everyday, and then I started incorporating some 30 mins of yoga ( like 25 surya namaskar, 200 kapalbhati, 3 sets 1 min each of Halasana) few more like 50 leg raises, 50 sit ups, 50 mountain climbers. Here you can read my article on Yogasana.
Finding something you like about eating healthy and exercising:
Let’s be real: No 12-week challenge is going to transform your body for the long haul. Successful weight loss involves making small changes that you can stick to for a long time.
It’s always better to adopt to the right regime which suits you and you can enjoy it.
It is rightly said that there’s no one diet or weight-loss plan for everyone.
But if you are keen on your weight-loss goals, you’ll likely find a plan which can tailor to your needs. What has worked for me was eating right with a combination of yoga and brisk walking.
My biggest takeaway? Find something about your body to love, and the rest will come with patience and time. It’s hard, but it’s definitely worth it. If you would like to know more about weight loss or healthy food recipes do leave a comment in the comment section.