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Friday, August 19, 2022

How I lost 45 pounds in a year and a half

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Photo by Cleanlight Photo on Unsplash

Nothing to do with Android or software, but like debugging, with knowledge and patience, weight loss becomes trivial.

It was December 2020, a year of working remotely from home, working ET at PT, snacking at dinner, late breakfast, midday and late at night, weighing 212 pounds. I used to be the heaviest and with a clear downward trend from ~204 lbs (holding for the past few years), it was time to do something about it.

In the past, this has usually been trying uneducated healthy eating, walking at night, skating on weekends, but it will always be around 200 pounds, an easy weekend/vacation away from the downtrend. This time, had to try something new and didn’t want the usual bounce range.

  • Weekend 16:8 Intermittent fasting
  • Whole Foods (salmon, chicken, and turkey breast) and avoid restaurants
  • Try to avoid food in boxes.
  • Wheat bread and low glycemic index carbohydrates.
  • Cut back on sugar rich and processed foods
  • Strength and Cardio Training (3-4 times per week)
  • Pre-Workout Electrolytes and Post-Workout Whey Protein
  • good sleep and post-workout recovery
  • Body reorganization (40-35-25), less than 200 calories per day
  • Cheating every two weeks or so.
  • Okinawan Diet – quit when 75% full.

By this time, enough has been heard about intermittent fasting, so why not? It starts at 16:8 on Christmas weekend 2020 (16 hour weekend fasting and 8 hour eating window). Still eating takeout, pizza, pancakes, and other processed foods, but noticed a 2.5 lb drop immediately after the first weekend of IF. Decided to stick with weekend IF and continue to lose weight by the end of two months in February 2021 about 10 lbs. It feels so easy and unbelievable without any workouts or dietary changes. Thanks to the overnight fast and the rolling Armageddon the next morning, early dinners on Friday, Saturday and brunch the next day are not at all difficult. By April 2021, a milestone has been reached, 192 lbs., 20 lbs. without even needing to do any prolonged fasting or OMAD (one meal a day). The COVID lockdown has made the whole journey so easy, aside from not being able to celebrate with friends. At 188 pounds by June 2021, it doesn’t seem like it’s going to stop, but it does.

After hitting a plateau at 188 lbs for the next 6 months, disappointed and wondering what else to try? I still have enough body fat and can’t explain why IF is no longer burning fat. This was the same time I had brain fog and went to the bathroom a lot, luckily all tests were negative and everything was fine except for the side effects. Could be COVID or too much IF (even though it’s always weekend).

In the absence of any clues, look for some advice, watch Dr. Berg, Dr. Pal’s health videos, and hopefully go the extra mile with Diet and exercise.

Scheduled a virtual Diet consultation but didn’t get any tangible feedback. The best advice is to control the section.

Juicing with resurrected superfoods. Why not trade with their first box? However, this didn’t help.

Have heard enough about HIITs (High Intensity Interval Training) and had to try it, but never been a gym rat and needed some training/guidance. Scaled it down to F45 and OrangeTheory and gave OT a chance in December 2021, still eating out, didn’t notice a change in size a month later, but decided to stick with it for a few more months.

Encountered Dr. Pal’s advice on body restructuring and the importance of muscle, strength training. Start with a body restructuring goal of 40–35–25 (40% carbohydrate, 35% protein, 25% fat), including pre-workout electrolytes, post-workout whey protein, and a deficit of about 200 calories per day. MyFitnessPal helps track this goal. Coincidentally, had to cut down on restaurant takeout and buy food with labels from supermarkets. Opt out of Diet soda and pay more attention to sugar in nutrition labels. A healthy coconut water drink contains 30 grams of sugar, which used to be ignored. Weekend IF goes on and I just have to plan my workouts at the meal window. Invested in an air fryer, freezer, and ate more meals​​, only meat (salmon, chicken breast, and turkey breast) without any carbs.

In the end, this helped break the plateau and over the next 6 months, by June 2022, managed to reach about 165 pounds with greater muscle mass, greater definition, and reduced appetite and cravings. Haven’t had pizza or Poutine in over 6 months, not even having the urge to write this blog.

Core strength and abs, and even better Whole Foods. The biggest takeaway from any lifestyle change is to find something that is sustainable and enjoyable in the long run, not rushing through a bunch of changes at once. Slow and steady is fine.

Meanwhile, the fat in the single picture, about 65 grams of sugar, is more than two scoops of protein.

Photo by Victor Rutka on Unsplash

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I am passionate about journalism and using new technology to spread news. I am also interested in politics and economics, and I am always looking for ways to make a difference in the world. I am the CEO of Janaseva News, and I am 24 years old.

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