Those who have been reading my blog for a long time would remember a series called the Weight Loss Diaries. I used to talk about my struggles with weight, what I was doing to lose weight and my progress. Somewhere down the line due to lack of results and motivation, this series as well my weight loss dreams were forgotten. Even though I was aware of my weight and how I looked every single day and in my mind, I knew what I should be doing – very little of it translated into what I was actually doing. The result was as you’d expect – nothing changed.
When I turned 25 this year in June, I started evaluating my life and the fact that I had been so unhappy for so many years because of my weight and health situation really struck me. I do not want to turn 26 and waste another year of my life hating my size, my weight and reminiscing about how much fitter and leaner I had been a few years back. I know losing weight is hard but I realized that not putting in full effort because something was difficult wasn’t getting me anywhere. It was time for change.
I found this quote on Instagram the other day and I had to share it- “Weight Loss is not a Physical challenge, its a Mental one“. People who’ve never been overweight or never been on a weight loss journey will never understand the significance of this statement. But people who have been in the same boat know what an emotionally taxing journey it is. You need every bit of mental strength you have to make the long-term lifestyle changes you need to make to successfully lose and maintain weight. And I’ve decided to revive this series on the blog in the hope that it will inspire and help those who are also on the same journey. I will be sharing my diet and exercise routine here but more importantly, I will be sharing my progress, my struggles and everything else that comes along. I am hoping that we can discuss our progress here each week and motivate each other to keep going.
What I’ve been doing this week :
– TRACKING PROGRESS : The first thing I did was put everything down in a Spreadsheet. I took my weight and my measurements (its very important to keep track of your inch loss) and tabulated everything. Every weekend I have started weighing and measuring myself to track my progress. Having that table in front of your eyes with even 0.25 inch loss gives you a positive feeling.
– WRITING DOWN EVERYTHING : I wrote down a Diet plan for myself. Because I have consulted a nutritionist in the past, I have a fair idea of what I should be having. I have gone back to basics and put in simple balanced meals like 1 roti + sabzi + 2 egg whites for lunch and such (more on the full diet plan later). Its important to have it written down to make things concrete. I would also recommend writing down the exact details of everything you ate and did that day in a journal to keep track of what meal you missed or which meal you ended up cheating.
– MEAL PLANNING : I cannot emphasize how important it is to plan your meals especially if you cook yourself. When I was in college and on a weight loss program it was easier because I had to plan only my smaller meals like dry fruits, fruits etc. The main meals were cooked in the mess. But now that I am the one responsible for grocery shopping, cooking etc, a lot more planning is required.
I realized that I was eating a lot of unhealthy meals simply because I wasn’t planning for healthier meals beforehand. So I spent a few hours on Sunday buying lots of fruits, veggies, milk, eggs etc. and doing some preparatory work so that I could fix up healthier meals quickly throughout the week. For example – I pre-cooked dalia and oats and stored it in an airtight container. I also boiled a big batch of eggs and kept it in the fridge so that I could have boiled egg whites (best source of protein!) with lunch and dinner. With meal prep you would not get absolutely freshly cooked food everyday but you would at least avoid unhealthy quick fix meals.
– I ate very well almost everyday (except for a homemade laddoo that Mum sent from India last week). I feel very proud of myself that I was able to control my portions which has been very VERY hard for me. But this week I did it and I am feeling so good about it.
– EXERCISING : I had only been doing walking earlier and it wasn’t really helping. But this week I started jogging for 45-50 minutes in the evening along with a brisk 30 min walk in the morning. The jogging was EXTREMELY hard. I could barely run for 2 minutes and because I have a lot of weight on my hips, thighs and legs, running feels very difficult. But I willed myself to not stop and continue running as slowly as I could – as long as I was jogging and not walking. After the first 2 days, I had really bad cramps in my legs and back. I did take a 1 day break and then continued. By Day 5, my legs hurt less and it didn’t feel as hard as it had been on Day 1 and 2. Running has definitely helped (inch loss) and I intend to continue that. The morning walk also helped me feel more active and less lethargic throughout the day.
– DRINKING WATER : You must have at least 3 litres of water when you’re trying to lose weight. I hadn’t been keeping track of my water intake before but last week, I filled up 3 litres of water in bottles right in the morning and kept it next to my table. And throughout the day, I made sure I was constantly drinking water so that I could finish up the 3L by evening.
– SUPPLEMENTS : I’ve started taking my supplements regularly. I’m taking the same supplements that my nutritionist had put me on earlier – Multivitamin, Omega 3, Biotin, Vitamin C and Calcium.
– ELIMINATING TEMPTATION : I’ve tried to eliminate sources of temptation. I don’t read food blogs or watch shows like Masterchef anymore. I’ve basically stopped thinking so much about food and am just trying to concentrate on eating simple, clean and controlled and not think too much about food in general.
My Progress last 1 week :
Weight : I lost 1 kg weight.
Inches : Overall I lost 5.25 inches which I feel super stoked about! The most significant loss was 1.5 inches off my thighs which feels great – definitely due to the jogging!
Overall : I feel more active and energetic and less lethargic. I find waking up much easier and the temptation to laze around in bed has gone away. I tackle chores more easily without feeling as tired or lazy. I’m definitely feeling better and my skin has improved too.
My strategy from hereon is to take it 1 week at a time. Prepare and plan everything for the coming week on Sunday and then take it 1 day at a time. Every morning I just tell myself to be good that day and not worry about the next day, the next week. Make a checklist of everything that you need to do and just do everything – without thinking whether you like it/enjoy it or not. Because in the initial stages, its not fun but it just needs to be done.
Exercise would not be fun if you’ve been unfit for a while but you have to just power through it. You will begin to enjoy it once your body gets fitter! Trying to incorporate things into a routine goes a long way in making sure you don’t forget or skip things. Motivation is temporary – we don’t always feel motivated every minute of every day but if we learn to be disciplined and organized, it becomes easier.
[note color=”#FFE4C4″]I still have loads to say on this subject but we’ll keep that for the next weekend. If you are on a weight loss journey or having issues with your health/weight, please share your comments below. I had a little chat with some of you last night on Instagram and we all felt the positive influence of just knowing that there are other people out there in the same boat. This is not an easy journey and we all need every bit of support and motivation that we can get through this! [/note]