This is not a Diet...This is a Life Style change
- Tinkilala
- Dec 22, 2019
- 3 min read
Because we can gain back what we lost
Most diets fail because it's temporary. We can't have that if we want to lose weight and keep it off so I am researching several sustaining methods for this journey.
A. Set and Journal your Health Goal by checking in 4 areas.
1. BMI (Body Mass Index) It checks what your body fat percentage based on your height and weight. This will show whether you are in the normal to overweight category and then you can see where you should be in weight wise so you don't go to the extreme.
My Height is 5'1" and at 141 lbs which makes me at a BMI of 26.6 which means I am in the overweight category. My Health goal is to be at 127-125 lbs (not trying to be super skinny here, I still want to keep my curves)
2. Waist-to-hip ratio (WHR)
3. Waist-to-height ratio (WtHR)
4. Body-fat percentage
This website helps you look at the whole picture. You can check your BMI and your hip to here. https://www.medicalnewstoday.com/articles/323446.php
B. Intermittent Fasting (8:16)
There are different fasting methods out there but I am currently doing 8:16 meaning 8 hour feeding window and 16 hour fasting. It was tough in the beginning but after a few days, it wasn't as hard as I expected. Definitely choose a timeframe that works for you so if you eat breakfast around 7:00am, you eating window will be from 7:00am to 3:00pm. So you would need to eat all breakfast, lunch, Dinner and snack within that window. I start my eating window from 11:00am - 7:00pm. There are also many apps that you can use as well and I use "ZERO" app on iphone and android. https://www.zerofasting.com/
My source I use is Autumn Bates youtube channel:
C. Exercise
This is where I struggle the most because you have these up and down moments and I thought getting a gym membership would help...I was wrong.
It's not about going all out because let's face it, that's not sustainable. So I decided is not to rely on the gym and rely on a home workout routine. Of course, keep that gym membership but don't make it an excuse not to work out (...which is what I did).
Create a morning and evening routine that includes workout (not intense)
Designate a goal of how many times a week you want to go to the gym
Have a workout buddy or someone that will keep you accountable or an app that helps you.
D. Food and vices
So let's be honest, who thought that you can eat anything you want as long as you exercise? This person! (pointing myself) I didn't realize how much I was eating and I love the UK show "Secret Eaters" which helps those who are struggling without their weight get to the bottom of their eating by being monitored or spied on. We don't have that luxury of getting spied at so we have to face and be honest with ourselves and admit we shouldn't eat that chocolate, or ice cream or that Starbucks Creme Brulee Latte.
What helped me was the Bitesapp which you have to take photos of your meal (which I do anyway) and it calculates the calories for you. It also revealed how unhealthy I was so because I wanted have good food photos, I wanted to make sure I had enough veggies in my meals.
Intermittent fasting helps in keeping you from mindless eating. This helped myself from eating snacks or randomly. I knew my eating window was and kept at it.
Bonus: Keep food journal and cooking for yourself. I was more aware of the need for veggies and grocery is cheaper than dining out/fast food. (In 2019, I spent more than $4,000)
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