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Weight Loss Challenge/change

Discussion in 'Keep Fit & Maintain Shape' started by gknew, Sep 3, 2024.

  1. gknew

    gknew Platinum IL'ite

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    Hi
    I never started any thread for weight loss before. Been doing some protocol for a while and discontinued.
    I have some health issues and still dealing with it. So that always push me back from where I was. Always going back to square one.

    I have decided to take this serious and need to be consistent. Starting this thread to motivate myself and see my updates. Welcome to pop in if you want to join.

    I am not sure if any threads started recently about the same. If yes, please tag me in and so will join there. We can do it together.

    I have to reduce lots of weight(gained lots of weight as a side effects of the medicines given to me), but taking small steps at a time. Right now focusing on my diet and exercise. Doctor told me to do strengthening exercises , but I didn't start that yet. Feel exhausted to just walk 5k steps. So I will gradually improve and reach there.

    Starting from today. You are welcome to join, add your diet or daily routine watch.. do whatever keeps you motivated and on track.

    Good luck to me and everyone!!!
     
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  2. gknew

    gknew Platinum IL'ite

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    09/03/2024
    Today's goal:
    To Walk 5k steps
    no sugar in the diet
    Breakfast - upma
    Snacks- 2 oranges
    Lunch - 1 cup of veg pulao, curd and beans fry
    Snacks- Apple
    Dinner- baked chicken and veggies
     
  3. gknew

    gknew Platinum IL'ite

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    9/4/24
    Yesterday's goal done without any lag.
    Today
    Breakfast - boiled egg and one orange
    Skipped the snacks
    Lunch- rice and potato curry
    Snack- grapes
    Dinner- ragi upma
    Walked only for 15 minutes today as I have severe bloating. Will try to walk more tomorrow.
     
  4. gknew

    gknew Platinum IL'ite

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    9/5/24
    Today
    Breakfast - kambu upma
    Didn't eat any snacks.
    Lunch - tomato rice and carrot fry
    Snack- egg and bread
    Dinner- 3 idly and chutney
    Walked 45 minutes today.
     
  5. SGBV

    SGBV IL Hall of Fame

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    Congratulations on taking this first step. Believe me, this is the most toughest step on this journey.
    The next should be advancing in your journey correctly.

    Being calory deficit is the only way to lose weight. As per your diet chart, I could see a lot of carb in your diet which will increase your calory intake despite of eating less, feeling hungry and eventually snacking more or loosing interest in the diet in long run.

    Instead, cut down your carb intake, and increase veggies and more importantly protein.
    Instead of upma, you may chose two boiled eggs, boiled veggies and some fruits as breakfast. For another day, try Greek yogurt and oats (overnight oats are my favourite breakfast these days). You can top it up with lots of fruits, dry nuts etc. Plus adding chia seeds makes it more healthier.
    Try fermented rice drink or mor, which will not only make you fuller, but also good for your gut health.
    Always have some fruits in the morning. Instead of taking them as juice form, eat them. That way you can limit the sugar content in your fruits. But remember, some fruits are high in calory just like some veggies. So, consume them in moderation.

    As for lunch, tomato rice and carrot curry is full of carb. But no protein in this menu. Instead, take roasted chicken breast, stir fried mix veggies, and a very small portion of rice (1/2 a small cup) for lunch. This way, you wouldn't feel like eating a snack after. If at all you feel like eating a snack, always grab some dry nuts or fruits that are low in calories.

    Always consider eating dinner before 7.30pm. At least 3 hrs before bed time. instead of 3 idlies, you may have 2 and increase protein content. Slowly reduce it to 1 idly and have it with a cup of panneer masala, or scrambled eggs or chicken curry. This will fill your stomach, and takes time for digestion; hence you won't feel empty stomach by the time you hit the bed.

    Remember, weight loss is not just about diet. It is about good night sleep as well. To reduce the level of cortisol in your body, you must sleep at least for 7 hrs at a stretch.

    Drink a lot of water. 2-3 bottles if possible and always drink whenever you feel hunger pranks.
    Hot tea or coffee (black without sugar) is not harmful if you need some caffeine boost in between. But avoid drinking them with milk and sugar during weight loss.
    I can't skip my morning cafe latte which has milk, but no sugar. But that's all I take for a day.

    As for exercise, you must complete at least 10K steps. But more than steps, at least 20 mins of brisk walking, and overall 1 hr walking per day is important. This not only helps with weight management but also with your cortisol levels and sleep.

    After 3 days of intense walking, take the 3rd day for recovery. Recover from the joint and muscle pain that day. But remember to do stretching exercises daily, including the recovery day. Preferrable if done in the morning.

    After walking up, I do zumba and yoga with the support of Y-tube. Then walk to work (2 km) and it takes nearly 20 mins one way. So, ideally my walking time would be 40 mins to work, and another 20 mins here and there in and outside of the office to make it as 1 hr a day.

    Always take your pills on time, including vit D ( i remember you were vit D deficient before), check your thyroid levels, and eastrogen. They play a guhe role in weight loss.
     
  6. Saahasi

    Saahasi Silver IL'ite

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    I am interested to join as well..to keep myself on track.
     
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  7. gknew

    gknew Platinum IL'ite

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    Thank you so much and I really love these comments. Thanks for all the inputs.

    I agree that I am taking lots of carb. I am trying so hard to reduce it.
    Also with stomach issues going on, I am just trying hard to cook the meals. So I just make normal meals without taking too much time spending in the kitchen and eat little bit of it.
    I am gradually reducing the portions.

    You're right. I am still deficient in D. I take 10000iu of d3 everyday. But my value in the recent blood work is still under 20. It's 17 this time. Irrespective of high dose, I am still deficient in D. Don't know the reason yet.
     
  8. gknew

    gknew Platinum IL'ite

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    Good luck to you as well!!! We can do it!! Let's motivate each other.
     
  9. Saahasi

    Saahasi Silver IL'ite

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    Hello friend..Try taking your vitamin D supplement with some good fats in the morning for a better absorption, for example have an avocado egg toast, or a few soaked nuts and seeds.
     
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  10. Saahasi

    Saahasi Silver IL'ite

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    thank you..I'll try to post at the end of my day.
     
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