Disclaimer
The information provided on this blog is for general informational purposes only and is based on my personal experience. It is not intended to replace professional medical, nutritional, or health advice. Before making any changes to your health or diet, or before using supplements, please consult with a qualified healthcare provider or nutritionist.
While I strive to ensure the accuracy and reliability of the information shared, I make no guarantees of any kind regarding its completeness or applicability. I am not responsible for any actions taken based on the content of this blog or any damages that may result from following the information provided. Please use this information at your own discretion and risk.
Introduction: My Weightloss Disappointment before sucess
After trying numerous weight loss methods and filtering through countless pieces of ‘expert’ advice, I eventually found a set of principles that helped me lose weight successfully, beginning in 2012. Initially, this journey was something I documented to stay motivated, but it has evolved into a sustainable approach that continues to work for me. Inspired by fitness coach Mike Chang’s methods—despite any controversy surrounding his marketing—this personal strategy helped me lose 10-15 kg and find what’s practical and lasting for my lifestyle.
Below, I’ll share what I learned about diet, exercise, and mindset. These are insights that worked well for me, and I encourage you to adapt and adjust according to your own needs. As always, consult a professional for advice that’s personalized to your situation.
See also: Valuable Lessons From My 20s & 30s That Impacted Me Powerfully
All About Diet and Food for Weightloss
1. Fixing Diet and Cravings First
Before even thinking about working out, I learned it’s essential to address dietary choices and cravings first. My observation is that, many people work hard to lose weight through exercise, only to regain it later due to intense cravings that they couldn’t resist. This becomes a repetitive situation for most, the cycle of losing and regaining weight can be incredibly frustrating and may ultimately lead to giving up on the journey altogether.
If we focus on our eating habits before starting to work out, we’ll more likely maintain our weight loss and avoid discouragement. By learning how to manage and even reduce cravings first, we can significantly lower the risk of frustration and falling back into old habits.
Alternatively one could try to do this step while already working out. I would see and do what work’s best for oneself. Just remember the first suggestion, if you find that one way is not working, you could try the other way.
Here’s what has worked for me in combating cravings:
- Water Fasting:
- I often begin my weight loss journey with a water fast or master cleanse. This can help reduce cravings by combating the bacteria and addictive chemicals that trigger them. What I did at that time is called “Buchinger therapeutic fasting”.
- Afterward, cravings generally vanish, and the taste buds reset and become more sensitive. Foods that were once enjoyable can feel overwhelmingly sweet or even bitter, making them non enjoyable. As a result, I find that the right foods becomes much more enjoyable.
- Important: This may not be safe or appropriate for everyone; please consult with a medical professional if you’re considering any form of fasting or detox.
- Apple Cider Vinegar & Lemon Juice: I experienced that this also can reduce cravings by combating bad bacteria that trigger cravings.
- Don’t think of what you should not eat: Instead of thinking about what you should not, focus on what you can eat. This positive approach helps you fill your diet with healthier options, rather than feeling deprived.
- Replace, Don’t Remove: When cutting out unhealthy foods, focus on replacing them with nutritious alternatives rather than simply eliminating them. If you remove foods without filling that space, you may find yourself reverting to old habits. Instead, aim to substitute unhealthy options with healthier choices, which helps you maintain a balanced diet and reduces the temptation to fall back into poor eating patterns.
- Be Kind to Yourself: If you slip back into old habits, don’t shame yourself. Focus on the progress you’ve made and keep moving forward. How much has your habit changed so far? That little moment becomes nothing in comparison to that.
- Cheat Days: Some people swear by cheat days, but I find that small, controlled indulgences are a healthier approach. If you feel the need for a treat, allow yourself occasional indulgences without going overboard. The best time to enjoy these treats might be before an intense workout, as it can provide you with an energy boost for your exercise session.
- Lying to oneself work in positive context too:
- In the past, when I craved foods I knew I shouldn’t eat, I would trick myself by making a list of treats I wanted to enjoy once I reached my goals. Just creating that list provided a bit of satisfaction at the moment. However, I often ended up throwing it away later, as I had completely adapted to my new diet.
- Another strategy I used when cravings hit was setting a rule for myself: I could only indulge after I had eaten a healthy meal. This approach often meant that by the time I finished my nutritious meal, I didn’t feel like eating those foods anymore because I was already satisfied or sometimes if I did, I ended up eating less than I would have if I hadn’t prioritized my healthy eating first.
Extension of diet principles
- Timing of Meals:
- Carbs: It’s important to remember that sugar is sugar, whether it comes from fruits or other sources. Unburned carbohydrates are stored as fat, and while excessive protein can also lead to weight gain, carbs are more likely to contribute to this issue. To manage my weight, I limit my intake of carbs and sugar to the daytime, reserving protein and salads for the evening. I often follow the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
- Fiber is your friend for weight loss. It plays a crucial role in regulating the pH levels in your body, which is important for effective weight management. An overly acidic environment—caused by factors such as intense workouts, emotional stress, or poor dietary choices—can hinder your weight loss efforts. Fiber not only speeds up digestion but also remains and comes out undigested from the body, contributing to a feeling of fullness and satisfaction after meals. To support your weight loss journey, prioritize incorporating more fiber-rich foods into your diet.
All About Workout for Weightloss
2. Make Working Out a Habit First
When starting your fitness journey, prioritize making working out a habit rather than striving for perfection. You can begin with just 5 minutes a day and gradually increase your duration to 10, 15, or even 20 minutes. Focus on consistency over intensity, aiming to work out daily for 1-2 weeks. As you gradually move your body, you’ll find that it becomes easier and more enjoyable over time.
4. Ready to Work Out: Start the Real Game
What type of workout do you want to pursue? Personally, I prefer High-Intensity Interval Training (HIIT) because it maximizes the afterburn effect, which means your body continues to burn calories during recovery, even after the workout is finished. The goal is to make the most of this effect during your sessions. HIIT is intense, pushing your body to work harder to recover, and numerous studies have shown that it is an effective technique for weight loss. I can personally vouch for its effectiveness based on my own experience, but I encourage you to do your own research as well!
5. Perseverance: A bad workout is always better than no workout
Your workouts don’t have to be perfect, and they won’t look good as in those fitness programs. Focus on improving your exercises each time you work out. It’s essential to embrace imperfections and allow yourself to take action. Remember, a bad workout is always better than no workout at all—just keep moving through it! However, be mindful of any painful situations; don’t push yourself that way.
6. Workout to Build Muscle because Muscles Burn Fat
While cardio helps you lose calories, the amount of fat you burn during cardio is limited to the intensity and duration of your workouts. The best approach is to combine both cardio and strength training, but prioritize muscle growth because muscle burns fat. Personally, I worked out not just to lose weight for that reason, but to levarage from the afterburn effect and build muscle at the same time.
7. Workout can’t fix a bad diet
While exercising is beneficial, remember it’s essential not to overlook the importance of a good diet; a workout alone can’t compensate for poor eating habits. Many people say the breakdown is 30% diet and 70% exercise, but I believe it’s closer to 20% exercise and 80% diet in terms of importance. This perspective hasn’t changed how often or intensely I worked out; it simply made me more mindful of my dietary choices.
All About Mindset for Better Weightloss
To maintain motivation, I often had to trick myself into working out. You might think it’s impossible to trick yourself because, deep down, you know you’re lying, but it can actually work.
Getting started is often the most challenging aspect
- On days when I didn’t feel like exercising, I would lie to myself that if I couldn’t push through the first 3-5 minutes, I could give in.
- Alternatively, I would promise myself just 5 or 10 minutes—whatever felt convincing at the time. Generally, once I got started, I ended up completing the entire session.
Reminder: A bad workout is better than no workout
- On days when I truly felt particularly low, instead of skipping my workout, I’d opt for a quick 15-minute HIIT session. Even a short workout counts as a full workout when it comes to HIIT.
How to make it through the whole weightloss journey?
At the beginning of my journey, I framed my mindset by reminding myself that I only needed to endure 1 to 2 years of most discomfort to achieve the body I desired for the rest of my life.
I would ask myself, “Do I want to live in discomfort in a body that makes me uncomfortable for the rest of my life, or do I want to suffer for just two years and then have this tackled off?” using fear as a motivator.
