If 2020 will not be the best year of my life, it will be the year I decided to lose my extra kilos and become healthier, for good. To me, it’s a lot more difficult to keep the weight off than losing it. I guess I’m disciplined enough to stick to a diet and motivated enough to not give up until I reach my target. But it’s just not sustainable in the long term, the extra kilos come back easily afterwards. The word “diet” is the word to ban here, I’m now aiming for new healthy habits designed to stay.
Past attempts / Why it failed
I always struggled to maintain a healthy weight. My lowest in my adult life was around 58 kg and my highest around 85, with a lot of variation in between. I’m 165 cm tall so a normal BMI indicates I should be between 50 and 68 kg.
The yo-yo effect
10 years ago, I lost approximately 10 kg with the help of a nutritionist. But it was hard, I had to control my portions and force myself to eat foods I didn’t really like. So a year later, I quickly put them back on. Then I lost them again by practising “mindfulness eating” this time. I had regular telephone appointments with a dietician and I was going to the gym a lot. But again, I didn’t manage to keep the weight off for long. It then took me until 2017 to do something about it. I lost 20 kg in 7 months on my own, simply with a lot of daily exercise (and a fitbit to keep me on track). I didn’t change anything in my eating habits. And as you would suspect, I put them back on again within the following year…
The common mistake
Did you notice a pattern? The reason why I never managed to keep the weight off is that I never really focused on nutrition. I saw weight loss as a frustrating period when I had to restrict myself “temporarily”. I was never trying to change my lifestyle for good. Now I realise I simply needed to adopt better and healthier habits from the start!
Current plan / Progress so far
I started to stay on top of my calorie intake in August 2020, my weight was 85 kg back then, the heaviest I’ve ever been. 2 months after I started this journey, I lost 7 kg as I am today at 78 kg. There is still a lot to be done, this is why I’m happy to share updates with you to help me feel accountable and maybe even motivate those of you who have a similar journey ahead. I have heard about various weight loss programs and as I’m a fussy eater, I prefer a calorie counting diet. I just need to make sure I stick to my calorie budget: between 500 and 1,000 less calories than what I would need to maintain my weight (around 2,000).
If you’re clueless about how many calories you need each day, use this calculator. Eat 500 calories less every day for a week and you’ll lose 500g. Eat 1,000 calories less every day for a week and you’ll lose 1kg. The latter could be a bit difficult sometimes so I tend to stay in between.
My dos and don’ts
- I’m doing this on my own but I use an app to help me count calories by logging everything I eat every day. I really like MyNetDiary but there are plenty of apps available for free. It helps you stay on target, gives you some tips and motivates you with a forecast.
- I don’t drink any alcohol (ever) or any sugary drinks (I only drink diet soda or tea, if not water). This is a personal choice, it’s relatively easy for me as I don’t like beer anyway and wine gives me headaches. It’s probably a quick win for most people to simply avoid sugary drinks as they contain a lot of empty calories. I start the day with a big glass of water.
- I sleep at least 7 hours a day. A good sleep is very important because you’re less resistant to food temptation when you’re tired. It’s easier to maintain a good sleep balance when you go to bed and wake up at the same time every day, whether it’s the weekend or not. I wear an Oura ring to help me analyse my sleep every day, but most fitness watches also offer that feature.
- I don’t have breakfast. This one is controversial as I heard so many times breakfast was the most important meal of the day. Surely everyone is different because every time I have breakfast I feel hungrier during the day. I just don’t think my body is ready to receive food when I wake up. I don’t even have my voice back when I wake up! Fair to say I’m really not a morning person, it takes me a long time to be ready once I’ve left my bed. Tea with a spoon of honey, that’s all I need and I’m not hungry until 12.30pm.
- I have Huel for either lunch or dinner. It makes it so easy to count calories and it also tastes great. It’s not a replacement meal as you can have it for as long as you want, it’s designed to give you all nutrients you need in a meal without having to cook anything. For someone like me who doesn’t eat a lot of green naturally, this is helping a lot. You can use it to help you lose fat, or in your day-to-day life, your choice!
- I avoid processed food and cook fresh food every day. If I had Huel for lunch, I’ll have a nice home-made meal for dinner. I vary between fish, poultry, beef or lamb, with usually potatoes, rice or pasta (I could never do a low-carb diet!).
- I replace all snacks and/or desserts with fruits, preferably seasonal. I’m such a sweet-tooth, this is probably the hardest part but I fortunately also love fruits.
- I allow myself a meal out or takeaway once a week. I stay on top on calories (estimated as it’s always harder to calculate it properly when someone else cooks for you) but I try to eat whatever I fancy so I don’t end up frustrated.
- No unnecessary calories such as sweets. Sugar is addictive and it doesn’t bring your body anything useful. Not to mention it’s bad for your teeth.
And if you haven’t watched it yet, I recommend the 3 episodes of Lose a stone in 21 days (with Michael Mosley) – available on demand on Channel 4 – they’re full of good advice! Do you need to lose weight too? Tell me about the program that works best for you!
Big Girl x