Lose weight with a safe strategy
Lose weight with a safe strategy
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The psychological weight loss strategy
The psychological weight loss strategy
So that was me in 2006. I weighed over £300. I had triglycerides of 500, and I had just been diagnosed with type two diabetes. Now, type two diabetes is when your body doesn't use insulin properly, and I like to imagine it as this sugar sludge going through my bloodstream to the soundtrack of Jaws.
Like 29 million other Americans, I was sent home with a diet, a prescription, and a little booklet about my disease. And as I dug into it, I learned a dirty little truth too. Actually, the first says, in America, if you're diagnosed with type two diabetes, you carry the same health risk as somebody who has already had one heart attack. Second, the object of the game, unlike cancer or anything else, is to manage your diabetes, not cure you. So your doctors will work very hard to try to prevent complications that might ruin the quality of your life or kill you.
So I knew that this was not going to work for me. I was a hard charging type A global executive, and managing my diabetes was not going to be an option. So I enlisted the help of the people at Canyon Ranch in the medical department there, who I knew were a little bit more ambitious. And here's what we learned on a journey that actually took us five years, I learned that even though I was £300 and had type two diabetes, my body was absolutely perfect the way it was for the way I was feeding it, the way I was moving it, and the way I was resting it. Quite frankly, if I wanted a different body or I wanted different health, I had to change the equation somehow.
The second thing I learned was that if I imagined my future healthy self and started living that life now, what kinds of foods I would eat, how many calories I would need to maintain a healthy weight for a lifetime, that would be the way I would achieve my goal. I had to come up with strategies that I could live with for two days, two weeks, two months, two years. Now, when you do this and you live this way and interesting things happen like magic, you wake up two years later and you're almost at your goal. I learned that I had to keep track of everything, so I used iPhone apps like Lose It, and I used my upbeat to track how much sleep I was getting and how much exercise I was getting along the way. And this really helped me to keep the game kind of rational instead of emotional, the way it can get.
This was a big war. I had to break this down to the smallest battle I could win every day. Because I have a short attention span, I had to take it down to the cellular level, what would make my cells happier and healthier every single day, and with every drop of glucose or every drop of blood I fed into my glucose meter. I could tell immediately if I was moving in the right direction. I became my own science experiment, and I learned a lot.
For example, when I didn't sleep or I jumped time zones or took a red eye, my blood sugar was 20 points higher the next day, and I craved carbohydrates. Well, I didn't need to eat. What I needed was a nap.
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Portions were always my biggest downfall. I come from the land of all you can eat shrimp and endless platters of pasta. When somebody showed me what a real single portion of something was, it was a huge disconnect for me. So I needed to really figure out how to do that. I started eating with smaller plates, eating with chopsticks to eat more slowly.
And I promised myself I could have anything I wanted as long as I ate it with a knife and a fork. Trust me, it feels ridiculous to eat a Snickers bar like this, but it helped me be more conscious of what I was eating. I learned to be in perpetual motion all day, every day, looking for ways to move into fidget, because fidgeting can burn 200, 300 calories a day. I counted steps, I got a standing desk, and I learned that my 1 hour of walking every day was as good for my head as it was for my body. And finally, life's too short to live without ice cream.
When I was first diagnosed, I made a list of all my favorite foods, and I went and did a glycemic, a personal glycemic index with my glucose meter of each one. Then I went back to each food, and I tweaked it, adding a little fat, removing a little sugar until everything fit in my plan. And now I plan for a perfect scoop of premium ice cream every day. What I learned is that given half a shot, your body will recover. It's an amazing adaptive machine, self healing.
Mine did. I lost over £110. I now have a perfect lipid profile. I have had a healthy, normal blood sugar without medication for more than five years. I am no longer a type two diabetic, thank you very much.
So if any of you have a health issue that you need to deal with or a life change you need to deal with, I urge you to imagine your healthy future self and start living that life now. Break your journey down into little battles you can win. Become your own science experiment and come up with strategies that will last for two days or two years. And most of all, you need to start eating. Your life depends on it, because it does.
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We were able to gradually lose weight with no problems in the future as you should know that you can only lose a pound a week.
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How to lose weight really fast, how to lose ten kilos in a month.
I'm getting a little bit personal with you explaining how I managed to lose 30. Quick little disclaimer no, I'm not a professional, and I will be talking about things like calorie counting. So if that's a sensitive subject for you, please don't watch the video. Your mental health is way more important. A little bit backstory about myself. I have struggled with my weight my whole life. Now, growing up, I was always the bigger girl in the group, and initially, my weight didn't bother me. As I said, as I was always bigger than people my age, I had just accepted that that was my normal and my friends and family had, so I thought there was nothing I could do. As time went on, I kept gaining more and more weight, and I slowly realized that I no longer enjoyed going out on my friends because I didn't want to have to get dressed up or get out of my PJs. I hated the way clothes looked on me. I was no longer taking pictures with my family because I didn't want to see myself in them.
So around come January 2018 and it's a new year, everyone's making New Year resolutions. New Year, new me and all that jazz. And I think to myself, why don't I step on the scale? Prior to this, I hadn't stepped on the scale in the ages because I just wanted to avoid the whole weight conversation and the whole weight topic in general. So I stepped on the scale that day, and I was 79 kilos. It kind of hit me then, and I knew I wanted to make a change. I just remember feeling so guilty that up until that moment, I had treated my body so badly. I knew that six months down the line, I didn't want to think back to that moment in time and say, I should have done something. Then I get into bed that day and the first thing I do is I whip out my phone and I go on YouTube. And yes, initially I was searching things.
Like how to lose weight really fast, how to lose ten kilos in a month.
But the more I watched other people's videos about weight loss and the more I heard about their rights and their wrongs, I realized this wasn't going to happen in three weeks. This wasn't going to happen in three months. And that was okay. I needed a lifestyle change to get me to where I wanted to go. So from that day on, every single day, I would go on YouTube or Instagram and I would look up videos and other things about healthy meal ideas and healthy meal options because I needed to stay motivated. And that would be my first tip for you guys. Use stuff like YouTube and Instagram and other social media platforms to keep you motivated because motivation is key. Tip two is portion control. And why was this hard? The whole reason why I had gained weight in the first place was because I just love eating tons and tons of food. Nothing, and I mean nothing, could make me happier than seeing my plate mounded with tons and tons of food. Now, for me, the best way I could control my portions was calorie counting. And I know calorie counting is a controversial topic, but like I said, from personal experience, it really was just the best option for me.
Now, yes, it is important to be in a calorie deficit, but if calorie counting isn't for you, then even keeping a diary of what you're eating in a day really helps with your weight loss journey. I won't be sharing how many calories I stuck to in a day because that is different for everyone. It changes depending on your routine and your lifestyle. So I would just recommend going on an app or a website and working out your own personal estimate. Tracking my calories really helped me be mindful of how much food I was actually overeating and what I was really fueling my body with. That leads us into tip number two, which is leads us into tip number two, which is don't cut out food groups, just find alternatives. Now, when I started tracking my calories, I realized how far from balanced my diet was. I literally lived off of carbs. I wasn't going to then go and cut carbs completely out of my life because I would have been miserable and it wasn't going to be maintainable. So what I started doing was I started experimenting and substituting things with healthier options, which I still really enjoyed.
White thick bread. I started swapping out for these nimble breads that are like 50 calories a slice and still really yummy. That led me to the love of my life, which is corn things. Oh my God, they are delicious and I love them, my whole family does. And in fact, I don't think we buy bread anymore because everyone just loves them so much. Fiber one bars are a good option. Whenever I would crave a muffin or a chocolate, I would start going for five or one bars instead. They are amazing. Pasta out with white, pasta in with brown, same goes with rice. And for those times I would want something sweet, I would go for halo tops. Now, instead of going for my normal Ben and Jerry, switching it out of halo tops made it feel like I was cheating when I really wasn't. Just experiment and find options that you can substitute that you still enjoy. Tip four is using a smaller plate. Now, I know this doesn't sound like anything, but trust me, this is a small but mighty tip. Switching to a smaller plate automatically cuts down how much food you're eating because, come on, how much food can you really fit on a small plate?
But the thing is, it still looks like a load of food. So with me, I was still happy because I saw loads of foods on my tape, but I was also cutting down the calories I was eating. And in my books, that is a winwin. Tip five is volume. Now, greens and veg have so much more volume to the same amount of calories. So what I started doing was instead of having a big bowl of pasta, I would have a big bowl of salad topped with pasta. So it still looked like I was having a load of food and I was still really full after my meal, but I was cutting down the calories without even realizing. Tip Six water. Now, yes, I know everyone says this, but I've tested it and it's true. Sometimes when I started to feel like I was hungry or I would get the fidgets to go get a snack, what I would do is have some water, give myself 15 or 20 minutes, and usually that hunger feeling would go down because I was actually just thirsty. If I was still hungry after the 20 minutes, then of course I'm going to go eat.
But like I said, usually I was just thirsty. Tip Seven sharing. Oh my God. This is a game changer. Now. Before, I hated sharing. When someone would ask me for some of my food, I would get so angry because I just hated sharing my food. It was mine. All this time, sharing was a benefit for me. So those times when I would crave like a tiramisu or a cheesecake, what I would do is, yes, I would let myself indulge every now and then, but I would get one and I would share it with someone, and usually that with my mum. But yeah, sharing just helped me satisfy my sweet tooth whilst cutting down some of the calories that I would have been having previously. Tip eight is sticking to a schedule. Now, this helped me really fix up my eating pattern, because before it was a mess. I would plan the time of the day when I intended on eating, and every single day I would usually stick to this plan. Now, this changes from person to person. It depends on your routine. It was different when I was in school and it's different now that I'm at home.
I usually tend to have breakfast around twelve, lunch around four, and dinner around 730. And I have around two snacks a day. I stick to the schedule pretty much every day. Usually I do stop eating around 08:00 because I found that sticking to a schedule and stopping at eight helps me digest my food much easier, especially my last meal, because dinner can be heavier sometimes. And with a green tea before bed, I would wake up in the morning feeling so much less bloated and so much more. Positive tip nine is don't eat while standing up. Now, I'm pretty sure everyone does this whilst we're in the kitchen getting something ready. We tend to throw things in our mouth without realizing. This can actually add to quite a lot of calories throughout the day. Even just cutting out this habit of eating whilst you're standing reduces the calories you'll eat in a day without you even realizing. Now, it was midway through March and I had already lost six and a half kilos. I was really happy, but I did feel like I wanted to see some more progress, so I realized I got to start exercising.
You see, I was a very, very lazy person. I hated exercising. I lived ten minutes from my school and I would still make my parents drop me off and pick me up, drop me off and pick me up every single day because I wasn't bothered to walk ten minutes. Now, I wasn't then going to go and get a gym membership because was I really going to go? No. But what I realized was the idea of working out at home didn't really bother me because I could just do my workout quickly, have a shower, and then get straight back into bed. So that's what I done. I started working out at home. Now, obviously, I began at a very easy level and I slowly increased the intensity. I personally love doing home HIIT workouts, but you really just have to find something you enjoy doing yourself. What I'm trying to say here is you don't need a gym membership, especially when the current situation is the way it is right now. It's just finding something you enjoy doing that you can add into your routine that doesn't make exercising feel like a hassle. And that's it, really.
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