Tag: Healthy Body

How I Lost 25kg During Lockdown Without Hitting The Gym

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drinking water for weight loss

I started this blog with a weight goal in mind and the determination to become the best version of myself. The pandemic opened my eyes to how important it was to respect my body and keep it healthy. Whilst many people understandably put on weight during lockdown, I decided to go against the flow and do the opposite. I didn’t just want to lose weight, I wanted to completely revisit my eating habits for good. I was willing to change whatever needed to change by playing the long game.

In the past, I lost weight by going to the gym every day, I didn’t pay much attention to my nutrition. I really liked the vibes of an intense session, with a trainer who made me sweat like crazy. But gyms were closed pretty much all year so it wasn’t possible to go to classes during lockdown. I could have kept active by simply following videos on YouTube but I need a “real” coach. And I’m not a runner either… So I decided to focus on what I put in my mouth instead! After all, it’s the very first thing you need to prioritise for a healthy and sustainable weight loss.

As good as exercise is for you, it won’t help much without dietary modifications. With this post, I’m not saying you don’t need to exercise to lose weight. I’m saying you can still lose weight even if you’re not really active. Because a good diet is key.

Throwback to beginning of August 2020

  • Weight: 85 kg
  • BMI: 31.2
  • Body fat: 37.90 %
  • Waist size: 94 cm (or 37 inches)

It pains me to share this but it’s necessary. Clinically speaking I was obese, at a high risk of developing type II diabetes or other health conditions. Worldwide, obesity has nearly tripled since 1975. This is due to an increased intake of energy-dense foods (high in fat and sugars) and a decrease in physical activity (sedentary lifestyle and changing modes of transportation). Being overweight or obese increases risks of developing diseases such as heart disease and stroke, diabetes, musculoskeletal disorders and even some cancers. In England, almost two thirds of adults are overweight (BMI between 25 and 30) or obese (BMI above 30). I didn’t want to be part of the majority anymore.

No action, no change

1. I started with a simple calorie counting approach

It’s not about becoming obsessed with the number of calories contained in each food you put in your mouth. But I do think it’s necessary to be aware of all hidden calories you consume without even realising. An extra spoon of oil when you cook, some more sauce added with your meal, one more glass of alcohol… It quickly accumulates and before you know it, you’re already above your calorie budget. The rule is simple (calories out must be greater than calories in) but you need to do the maths right with the correct information. If you haven’t followed my blog from the start, this post will give you more detail about My Weight Loss Journey: Past Failures & Current Plan. By just being more careful with meal portions and cutting out unnecessary snacks, I lost 7 kg within the first 2 months.

2. I then discovered intermittent fasting

It’s actually thanks to my blog, or should I say, thanks to one of my readers, that I first heard of intermittent fasting. I mentioned I didn’t need much for breakfast (just a cup of tea with some honey), so he suggested maybe I didn’t need it at all. Truth is I had “something” in the morning because I’ve been told all my life to never skip a meal. Now I realise I don’t need to eat 3 times a day. That’s the reason why adopting such a different habit was so easy for me! It felt right from the start and gave my weight loss a lot more consistency. Combining intermittent fasting with a healthy diet helped me lose another 10 kg in the next 3 months.

Read more about my experience with intermittent fasting and see if it could be right for you:
Weight Loss Journey: How I Overcame the Dreaded Plateau
Why I Decided to Adopt Intermittent Fasting
Intermittent Fasting or Why Skipping Breakfast Could Be a Good Idea
5 Effective Ways To Lose Weight With Intermittent Fasting

3. Finally, I decided to go vegan

This to me is the last piece of the puzzle. I wouldn’t say going vegan is what helped me lose the remaining 8 kg to reach my objective. But cutting out meat and dairy significantly helped reduce my calorie intake. Note: being vegan doesn’t mean being healthy. You can go vegan and have a terrible diet! What I wanted was to adopt a healthy plant-based diet and drastically increase my consumption of fruits and vegetables. It allows me to feel full for longer and naturally suppresses cravings. I also discovered many more delicious and healthy meals. Truth is I’ve never been more excited about food than since I made that decision!

Read more about veganism and see if it could be good for you too:
Veganuary: A Great Way to Start the Year
Surprising Things I Discovered After Going Vegan for a Month

To sum up what I’ve been doing since lockdown (and will keep doing from now on): keep a healthy diet including fruits and vegetables, replace meat and dairy with healthy alternatives for proteins and calcium, and no eating when not hungry. Intermittent fasting gave me more consistency throughout the day, I skip breakfast because I don’t need it and I stop eating after 7pm. This combination of things gave me the results below.

Current situation end of March 2021 (8 months later)

  • Weight: 60 kg | Result: -25 kg
  • BMI: 22 | Result: -9.2
  • Body fat: 24 % | Result: -13.90 %
  • Waist size: 70 cm (or 27.5 inches) | Result: -24 cm (or -9.5 inches)

I am now back to a healthy weight and reached my goal of 60 kg, no need to mention how good it makes me feel! You can accomplish anything if you’re willing to commit to it. No excuses, only results. But this is not over, it’s never going to be over. The part to focus on now is weight maintenance – Let’s keep the weight off! Learning from my mistakes, I am not going to go back to my previous unhealthy lifestyle. The changes I made in my routine are here to stay.

I usually don’t take many pictures of myself but I found a selfie from August last year that grabbed my attention… It was a selfie with our youngest cat Luna (she was a kitten by then) and I realised my face had a much rounder shape back then, compared to today. So I reproduced the same picture (obviously Luna has grown since!) and you can see the difference of my face before and after losing 25 kg:

weight loss - before
August 2020
weight loss - after
March 2021

Summary & Weight Loss Tips

What to keep in mind:

  • The more overweight you are, the easier it is to lose the first kilos! You just need to make a start.
  • Small changes can have big impacts in the long run: reducing alcohol consumption, skipping starters at restaurants, avoiding unnecessary snacks, etc
  • It’s almost certain you are going to face a weight loss plateau at some point. Do not use it as an excuse to give up!
  • It’s OK to ask for support to stay motivated, involve friends and family, or even social media if it helps keeping you accountable for progress.
  • There is no one-size-fits-all solution, you will have to test and see what works for you.
  • Remember all changes in your lifestyle need to be permanent, not temporary. Otherwise, your weight loss will not be sustainable…
  • Focus on healthy food you already like and limit your consumption of unhealthy food. It’s not about suppression, it’s about moderation.
  • Remember to stay hydrated and drink a lot of water!
  • Hit the pillow. A good sleep routine helps with weight loss, as you will be more prone to make bad decisions if you feel tired.
  • Your body is not replaceable, the food you give it is fuel. The better the fuel, the better it works (a bit like a car…).
  • Eating well is the best way to show your body the respect it deserves, it will give it back to you!

What NOT to do:

  • Don’t associate weight loss with frustration, or you will develop an unhealthy relationship with food. It’s OK to crave chocolate sometimes! As a general rule, try to stick to min. 80% healthy / max. 20% “pleasure” foods.
    Related post: Why a Healthy Mind Is Key to Successful Weight Loss
  • Don’t completely suppress your favourite foods from your diet. That would put them even more on a pedestal, so give in to temptation, just in smaller quantities.
  • Don’t have unrealistic expectations. Weight loss takes time and effort, it doesn’t happen overnight…
  • Don’t set a weight goal that is way too low for yourself. If your BMI is already close to 18, chances are you don’t need to lose much weight at all. Look at other metrics such as body fat % or waist size.
    Related post: Is BMI the Only Important Metric to Measure How Healthy You Are?
  • Never starve yourself. If you experience physical signs of hunger (stomach rumbling for example), it means your body needs fuel.
  • Don’t eat when you’re not hungry. In the same respect, do not use food for comfort.
    Related post: Bored? How to Soothe Yourself Without Food
  • Don’t ignore hidden calories! Do you realise how many calories an extra spoon of oil contains for example? Calories in drinks are also easy to overlook (sodas, alcohol…), so don’t forget to take them into account.

I also previously shared some tips about how to stay motivated during your weight loss, because the journey will be full of obstacles. Focus on WHY you’re doing it: you make choices, not rules. If you’re not satisfied with your weight, I hope my story will inspire you. And if you know people who would benefit from reading it, don’t hesitate to spread the word! Health is a serious topic and very much a global issue worth fighting for.

Big Girl x

Why a Healthy Mind Is Key to Successful Weight Loss

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Why a Healthy Mind Is Key to Successful Weight Loss

If you think you struggle to lose weight because you’re a foodie, I’m afraid you’re just giving yourself excuses. Having to lose weight means you indulged yourself a bit too much in the past. It means the calorie intake was offset, but it doesn’t mean you shouldn’t have eaten any of what you love. It may come across as a bit of a shock to some of you, but it is possible to love food AND keep a healthy weight at the same time! You just need to work on your mindset first.

Life is always going to throw challenges at you

Most people accept the idea of gaining weight during the Christmas period, with the idea of being “good” in January to compensate. It happens every year at the same time so at least you can rely on a community spirit to make temporary good resolutions. But what about other occasions throughout the year (birthdays, parties, etc) or unexpected moments when food is used for comfort (lockdown…)? You get it, temptation is around every corner and constantly threatens your weight loss journey.

How to deal with temptation

If it tastes great, it’s probably because it’s bad for you. Not fair, I know. And if it’s bad for you, then you feel guilty for eating it. You enter a negative loop: eat more of what you love, feel even more guilty, put on weight, let yourself go, feel even worse, etc. Unhealthy food can be like a powerful drug, extremely addictive. But is there a solution to this first world problem?

1. Embrace your cravings

There is only one caveat: moderation. It’s fine to crave for unhealthy food sometimes. After all, no one has ever desperately craved for some lettuce. We all have at least one guilty pleasure when it comes to food. If it’s not chocolate (which is probably the most common), it could be sweets, biscuits, pizza, cheese… No matter what rocks your boat, remember they’re not your real enemy.

2. Healthy mind = Healthy body

If you’re planning to use your guilty pleasure as a reward once you’ve reached your weight goals, it probably means your relationship with food is not healthy. This could be a warning sign that you’re going to put your weight back on very quickly when your diet is over. The key to losing weight in a healthy way is to avoid the word “diet” because it has a negative connotation, which is counter-productive.

Good news is you don’t have to suffer to lose weight! Restricting yourself too much is only going to make you lose motivation, and even make you question if it’s really worth it. So instead of forbidding yourself to eat that chocolate cake you really crave for, simply include it within your calorie budget.

3. Don’t ban the food you love

At the end of the day, you just need to find the right balance between what your body “needs” and what your mind “wants”. If you only listen to your head, you’ll have a healthier body but you’ll feel very frustrated. If you only listen to your heart, your bad decisions will eventually impact your self-esteem in a negative way. Every choice you make has consequences, whether you’re trying to lose weight or not. To find the right mix between health and pleasure, simply aim to limit your cravings to 20% of your total food consumption. You’re all good as long as the big majority of your diet includes what your body really needs.

I did it myself recently

My birthday was 10 days ago… I usually go to a restaurant but they’re all currently closed in London. So I had my first (and hopefully last) lockdown birthday! As a result I was desperate for some treats, I wanted to satisfy my sweet tooth. And you know what? I did receive plenty of brownies to celebrate my special day. All vegan and gluten-free, but just as “bad”.

At no point did I feel guilty though, I simply included them in my healthy eating habits. I limited myself to 2 bites a day (each bite contains more than 100 calories!), ate each piece mindfully and looked forward to the next day to treat myself again. I don’t think brownies ever tasted that good. What’s the point overeating what you love if you don’t fully appreciate it? Result: it didn’t affect my weight loss. I now only have about 3 more kilos to lose before I reach my objective of 60 kg. Was it worth it? Yes, 100%.

https://www.instagram.com/p/CKtycmQH80N/

So tell me… What’s your guilty pleasure(s)?

Big Girl x

Is BMI the Only Important Metric to Measure How Healthy You Are?

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BMI stands for Body Mass Index, it gives you an indication if your weight is healthy compared to your height. It’s really easy to calculate as it only uses your body mass (in kilograms), divided by your height (in metres squared). It doesn’t take into account age and gender, except for young people under 18. If maths is not your thing and you want to know what your BMI is, just type “BMI Calculator” on your search bar and you’ll be spoilt for choice. An adult is considered healthy if their BMI is between 18.5 and 24.9, underweight if it’s under 18.5, overweight above 24.9 and in the obese range above 30. Now, I’m sure most of you already know this, but I would like to have a closer look at why you shouldn’t rely on it by itself.

Update on my own weight loss journey

I started to write about my weight loss journey in one of my very first posts on this blog. By then I was at 78 kg and had already lost 7 kg. Since this post, I’ve carried on with my new healthy lifestyle and I am today near 68 kg, which means I lost another 10 kg. In terms of BMI, I went down from the obese range to just overweight and I’m now on the verge on being back to healthy. Hallelujah. I’m 165 cm tall so a healthy range for me means between 50 kg and 68 kg. I was aiming at 60 kg (in the middle) to have some sort of exact number in mind but I know by experience I’m starting to look very skinny under 60 kg, so that would actually be my absolute minimum! What would still be considered “healthy” for me (between 50 kg and 60 kg) would probably look underweight as I would start worrying people around me. That’s why I say BMI is a great tool to give some sort of indication but no one knows your body better than you.

BMI by itself has its limits

If BMI only uses people’s height and weight to indicate their healthy range, you can see why it would have its limits. It cannot tell the difference between excess fat, muscle or bone. Even though the range is quite big to take into account natural variations in body shape, some athletes with a high muscle mass could easily be within an overweight or obese category while they’re actually very healthy. Ethnicity also matters: according to the NHS, Black, Asian and other minority ethnic groups have a higher risk of developing some long-term conditions (such as type 2 diabetes) with a BMI above 23, so even if they’re within the healthy range (which is between 18.5 and 24.9). Pregnant women should obviously not use BMI as an indicator as it wouldn’t be accurate either.

What other metrics should you watch out for?

If BMI is pretty straight forward to tell you if you weight too much (or not enough), it won’t tell you if you have too much fat. Ultimately, that’s what you want to focus on because that’s what puts you at greater risk of developing chronic diseases such as type 2 diabetes, heart attack, stroke or even cancer. Basically, you can have a healthy BMI and still carry too much fat around your stomach. One way of finding out would be to invest in a smart scale that will give you more detailed information about your body composition. Another one is to take measurements of your waist size to check if you need to lose dangerous fat. Regardless of your BMI, you should try to lose weight if your waist size is more than 80 cm (for women) or 94 cm (for men). This is not easy but necessary, my waist size was 92 cm for a weight at 85 kg back in August. More than 4 months later, I lost 17 kg and 13 cm around the waist. I am now only starting to be healthy in that area too with a waist size at 79 cm, which translates into significantly less risk of developing a long-term disease.

The bottom line

In conclusion, I would say BMI gives a good indication about how healthy you are, but only if it is used in combination with other factors. If you’re way above or under the healthy BMI range, you should definitely act. But don’t necessarily aim to be right in the middle to have the perfect body, as everyone has a different body shape that doesn’t always reflect their weight. If I’m aiming at 60 kg now, I know my weight will increase again when I focus on toning up because my muscle mass will increase, which is heavier than fat. By then, I’ll replace my objective with a more appropriate one! I can tell you I already feel the positive impact this journey is having on me. I hope January will see more people making good (and lasting) healthy resolutions.

Do you consider being the best version of yourself already or do you need to make a change?

Big Girl x

How To Enjoy a Big Family Feast Without Compromising Your Healthy Lifestyle

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The festive season can represent a big risk for anyone trying to lose or maintain their weight. How many times have you heard someone say: “I’ll wait until January to start a diet” or “I wanted to start eating healthy but I know I’ll eat a lot at Christmas so I’ll start afterwards”. If you wait for big festive events to be behind you before you start living healthier, then you might never start at all. I’m a strong believer you don’t need to wait for the new year to make good resolutions in life, the sooner the better. And if you’re already on the path to become a better version of yourself, you can still enjoy the festivities without letting them ruin your efforts.

When you think about it, why would people consciously overeat to celebrate? Surely you shouldn’t have to compromise your health to celebrate anything. I know temptation is everywhere and sometimes difficult to avoid, especially if there is a buffet in front of you (out of sight, out of mind) but you ARE strong enough to indulge yourself without feeling like a beached whale afterwards. The keyword is moderation. But I know it’s not enough to say that, so below are 4 important points that hopefully will help you keep in mind that the Christmas period doesn’t have to compromise your healthy plans.

Underestimate your food portions

I know you’re really looking forward to these Christmas delicacies, just try to put on your plate smaller portions than you would usually! When we’re hungry, we tend to overestimate the quantity of food we need and then we’re left with no choice but to keep eating after we’re already full. Putting less on your plate would allow you to ask yourself if you want more or not. And don’t worry, there will be enough food for you to come back to – actually, chances are there will be way too much food so don’t be greedy. Now, this advice sounds obvious but you’d be surprised how many of us don’t listen: if you’re not hungry, do not eat. For the Christmas edition, I would go further: if there is anything you don’t like, don’t eat it! Yes, Brussels sprouts are part of the traditional British dinner but if you don’t like them, save space to enjoy other foods you really like. If you’re planning to have dessert, you don’t want to be already full by then. And when you eat, do it mindfully, take the time to really appreciate it. It’s not a quantity game and binge eating will not do you any good (even on healthy food).

Drink a lot… of water

Festivities almost always include alcohol, but drinking doesn’t make you feel fuller… Unless it’s water. If all you drink is sugary and/or alcohol, not only are you going to go way above your calorie budget but you’re going to feel dehydrated (and then drink more alcohol, you know how this works). And when you’ve had too much alcohol, you’ll make poorer choices between your food options. Try to limit your consumption of alcohol and increase your water intake. If you’re struggling with the idea, remember that water cleanses your body and is a natural hunger suppressant. It’s the number 1 thing your body needs to function properly (after the air you’re breathing obviously). Still not convinced? Take a look at how many calories each alcoholic drink contains on average. It quickly adds up.

Allow your body to digest

By that, I don’t necessarily mean vegetating in front of TV (let’s be honest, we’ve all seen Christmas movies several times, they’re not as good). Think of your body like a machine that needs to process everything you give it. If you keep feeding it when it’s already full, it won’t have time to process what it already has. Why not go for a walk to help burn some calories? It doesn’t have to be a long walk, even 30 minutes in the neighbourhood would be beneficial. If you’re bored, don’t think of food as the solution to keep yourself busy, offer to play a game that will keep everyone entertained. Remember to stop eating at least 2 hours before bedtime to allow enough time for digestion. You could also prepare to fast the next day to clean up your body, or practise intermittent fasting, although this is not an ideal solution for everyone.

Learn how to say ‘no’

You will 100% be offered extra food or another glass of alcohol when you’re already full. Don’t be polite and accept because you can’t say no. Prioritise your body, not the host (I know it sounds selfish but no one else but you is responsible for your own health). People tend to insist when they’re feeling very festive but they won’t remember the next day you said no. There is nothing more unpleasant than forcing yourself, so just be honest (don’t forget to smile while doing it) and it will be all good! If there is too much food (there will be), offer to take some leftovers with you to enjoy the next day as an alternative.

Finally, I think it’s important to remind you this: don’t forget to enjoy yourself in the process. Doing things in moderation shouldn’t be boring or prevent you from having fun! Remember why you’re doing this and all the benefits in the long term! Happy body, healthy mind, healthy soul, everything goes together. And if you know this time you ate more than you should have, it’s all fine, you’ll lose it naturally over time if you stick to your healthy lifestyle. Christmas is only 2 weeks away now… Do you feel you have enough mental tools to overcome the family feast this year?

Big Girl x

Various Health Benefits of Matcha Tea, a Powerful Ingredient

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Japanese matcha tea

I don’t remember how I discovered matcha but I’ve been a huge fan since. Matcha latte, matcha tea, matcha pastries, give me matcha in any way, I just love the earthy taste of it. Talking about the many benefits of matcha will give me the opportunity to talk about Japan indirectly, as this is where it comes from. With my Japanese roots (thanks mum!), I went to a tea ceremony in Japan when I was a kid and I wouldn’t be surprised if it was matcha… but at the time I probably didn’t like it. Japanese have been making and drinking matcha for centuries. I’m not saying it’s thanks to this ingredient alone but they have the highest “healthy life expectancy” in the world. They must be doing something right!

Various health benefits

There are tons of health benefits associated to matcha. What I like about it is the fact that you consume the entire leaf, unlike traditional green tea when you discard the leaves afterwards. The plant is ground down into a very fine powder, which is mixed in hot water (you need a bamboo whisk to dissolve it properly) before consumption. Because it contains the nutrients from the entire tea leaf, it results in a greater amount of caffeine and antioxidants than typically found in green tea. I would say it’s an acquired taste though, it’s probably a good idea to try it with some sort of sweetener first, until you get used to it. Here’s a few things about matcha:

  • It contains a concentrated amount of antioxidants (good to help prevent cell damage and even lower your risk of several chronic diseases), so including it in your diet is a quick and easy way to increase your antioxidant intake!
  • It contains 70 mg of caffeine per cup (1 teaspoon of powder), which is higher than a can of Coke (and much healthier). Caffeine can boost brain functions with faster reaction times, increased attention, and enhanced memory.
  • It helps speeding up metabolism to increase energy expenditure and boosts fat burning.

And that’s not it! See below all benefits explained by Full Leaf Tea:

health benefits of matcha tea

A must-have in your kitchen

I personally like matcha products from PureChimp, delivery is free if you are in the UK but they do deliver worldwide. I also like the fact that they are part of 1% for the Planet and give 5% of their profits to charities. They only use natural ingredients and they’re environmentally friendly with their packaging. I love it when a company wants to give people the best quality and wants to do good for the planet at the same time. Matcha is a great ingredient you should have in your kitchen anyway, I have tons of ideas how to use it! I like to add it as a flavour in my protein shake for example. But you could also use it as an ingredient for:

  • a hot drink (latte…),
  • a cold drink (frappuccino, iced tea…),
  • baking (cakes, tarts, pancakes, cookies, muffins, brownies… possibilities are endless),
  • dessert cream,
  • a smoothie (with fruits like bananas, kiwis, strawberries… anything you fancy),
  • ice cream (probably my favourite),
  • chocolate (yummy),
  • skin care (it has anti-inflammatory benefits, especially good for sensitive skin),
  • …do I carry on?

Matcha tea has become a trend recently and you can find it easily pretty much anywhere. You just have to watch the quality depending on how you intend to use it (by itself or as an ingredient). Any other matcha lovers among you? As it’s Christmas soon, a matcha gift box could be a good idea for tea or even coffee lovers around you!

Big Girl x

Why I Decided to Adopt Intermittent Fasting

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intermittent fasting

When it comes to weight loss, it’s important to choose the right diet for you. I mean “diet” in a broad way, the kind of eating habits that will not frustrate you or make you feel miserable. You get it, the best way to succeed and reach your goals resides in the “how” you’re doing it.

Intermittent fasting doesn’t focus so much on what you eat but more on when you eat and how your insulin levels respond to the voluntary abstinence of food. It doesn’t mean you can binge-eat during your feeding window though. I still stay on top of my calorie budget because it’s an easy way for me to control my intake, until I’m able to listen to what my body needs without checking calories. I’m on my fourth week and the adaptation period is roughly 4 weeks so I’m already nearly there. I haven’t found it hard at all so far, but I’m staying home without any obligations to go out so that probably helps a lot (thanks covid).

What is intermittent fasting and how does it work?

There are different ways to fast, here are seven methods of intermittent fasting but I’m going to focus on the 16:8 method as it’s the most popular and the one I’m doing myself. I only eat between 12.00pm and 8.00pm, fast for the remaining 16 hours of the day (I sleep during most of the fasting window and I’ve never really felt I needed breakfast to kick start the day anyway).

I like the fact that no food group is banned and the restriction resides mostly on the eating pattern. You can adapt your feeding window based on your own lifestyle but it’s best to stay consistent every day as much as possible if you don’t want to confuse your hormones and make it harder for you to stick to the program. While you’re fasting, it’s very important to stay hydrated. Some say you are allowed diet soda and sweeteners in your tea/coffee but if you want a clean fast I would recommend to only drink water, tea or coffee and nothing else.

What are the health benefits?

Fasting increases the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger. Lowering levels of insulin dramatically when fasting makes stored body fat more accessible, improving fat loss and limiting the loss of lean body mass. It also gives more time to body cells to initiate important repair processes, reduces the risk for type 2 diabetes, stroke, and certain types of cancers. Many studies have been done and if you want more information I suggest reading this article from Huel or this article from Healthline which explain further the evidence behind these benefits. Fasting works better when you eat the right food and get the right amount of sleep.

Are there any side effects?

Well, if you’re used to eat “breakfast like a King”, you may experience excessive hunger before lunch time, which is not a pleasant feeling. Fasting can also trigger eating disorder behaviour, and binge-eating during your feeding window will not give you any benefits. It could also give headaches, light-headedness or dizziness, but it should be temporary as your body needs some time to adapt your new meal schedule. I’m unsure how fasting would work with intensive workouts, I haven’t tried it myself but the type of food you consume would have an impact on your energy levels. Also, a number of studies have suggested that intermittent fasting doesn’t work as well for women than for men (especially those trying to conceive) with a risk of irregular periods or even infertility. Here’s some advice especially for women who want to try intermittent fasting.

Is it a good method for everyone?

Shall I start by saying it’s not suitable for children, teens or anyone underweight? It’s also not recommended for anyone who has history of eating disorder, as well as pregnant women or breastfeeding mums. If you are diabetic or require medication at specific intervals with food, this is also not for you. Intermittent fasting has been studied mostly for overweight or obese adults who are otherwise healthy. I’m not a doctor so you should definitely seek professional help to find out what would be the best weight loss program for you.

Have you ever tried any Intermittent Fasting’s method? What do you think about it?

Big Girl x

Weight Loss Tips: How to Stay Motivated

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you got this motivational quote

Yesterday I went just under 75 kg on the weight scale, which means I lost 10 kg since I decided to be healthier, 3 months ago. It’s an achievement in itself but it’s always easier to lose the first kilos when the motivation is at its peak. How do you stay motivated all along? It’s too easy to give up before you reach your goal, and even when you reach it, it’s quite hard to maintain your healthy weight in the long term. Look at me, I failed at it 3 times already. This time I won’t, but I still need to get there first.

1. Keep in mind why you’re doing it

It’s ok to want a slim body but a “healthy” body is more important in my opinion. Do you want to decrease your risk of getting type 2 diabetes? You know someone who suffered severe health conditions because of their weight and it made you realise how important it was to take back control? Do you want to achieve something that requires you to be fit, like running a marathon for example? Are you getting married and you want to look good in that dress? List all reasons you want to lose weight and write them down, keep them in mind at all times.

2. Have realistic expectations

If your goal is “I want to lose 10 kg in a month”, it would not only be unhealthy but you would go straight to failure. You can make small changes in your diet and lose easily a few kilos without making much effort. But if you want to aim to lose 1 kg a week, it will require more substantial changes in your routine so you need to know if they are sustainable in the long term for you. Losing more than 1 kg a week is probably not recommended anyway as you would put your health at risk.

3. Break it down to smaller goals

If you have a big amount of weight to lose, it could seem a bit daunting at first so it’s better to break it down to smaller goals and achieve them one by one. Look, if Adele did it, so can you! My ultimate goal is 60 kg but my next step is being under 70 kg by the end of November. I’ll focus on that mini target first as I know the ultimate goal is still a few months away.

4. Involve your partner

Or a friend, a roommate, a family member… Anyone who would support you and make sure you stick to it. When you’re in a relationship and you’re the only one who needs to shed some weight, it could be trickier. He eats breakfast, I don’t. He needs roughly twice the number of calories I need just to maintain his weight. There are other ways to support you than sticking to the same weight loss journey.

My fiancé is terrible with gifts for example… Rather than being upset about it, I choose to have a laugh and use it to keep me motivated in this journey. I like useless stuff anyway, so we agreed he would buy me a small gift each time I lose another 5 kg. It’s a bit like when I was a kid at school and the teacher gave me a gold star sticker when I did something good. It’s not about the quality of the reward, but the fact that you’re getting one. I still have 15 kg to lose, which means another 3 rewards to look forward to!

rewards for weight loss

My rewards so far: Bath bombs, Bear Hugs photo holder, “How to be British” guide *

* Slightly out of topic but this is an interesting and funny little guide, I will most probably come back to it in a future post to share some tips about “How to be British”. This culture fascinates me and clearly my fiancé still thinks I have some efforts to make in that area…

5. Document everything

Personally I keep track of everything, every week. I record not only my weight but also other important data such as: % body fat, % body water, % protein, muscle mass and metabolic age. I measure all this with a smart fitness scale that logs everything into an app (I use VeSyncFit but there are plenty of options out there). Finally, I also measure my waist and hips every week as they are also good indicators I’m heading in the right direction. Sometimes I look back at these graphs and it helps me realise everything that I’ve already done so far!

6. Choose the best way to achieve your goal

It’s probably a good idea to list all the things you’re doing wrong and what you think you can change easily. Sometimes it’s not about eliminate some foods or drinks completely but just limit their consumption, or find a good alternative. Based on your answers, consider what’s the best diet for you and commit to it. I’ve decided to go for intermittent fasting because it suits my lifestyle very well, I can stick to it easily and it’s also something I can keep doing permanently thanks to its many health benefits. This is absolutely not for everyone though, I’ll go through it in more details in tomorrow’s post.

7. Talk about it

You may think people don’t care about anyone else’s achievements but you would be surprised how many people are going through the same thing at the same time. You will also find a valuable source of information online by talking to people who will give you interesting advice. Don’t keep it to yourself, share it, talk about it positively and embrace it. If you were running a marathon, would you keep it to yourself? Well this is also a serious commitment that requires the same qualities to succeed: determination and discipline. And if you feel like you can’t do it all alone, seek professional help.

8. Be kind to yourself

Even if you fail, don’t be too hard on yourself. Failure is often part of the road to success. My Japanese mum raised me with this proverb from Japan that says: “If you fall down 7 times, get up 8”. It says it all, what matters is the final result. If one day, you really crave a big fat burger that contains more calories than your entire daily allowance, don’t punish yourself with low self-esteem. If you’re changing your lifestyle with the aim to better listen to your body needs, chances are your brain is going to deter you from the idea anyway. But remember it can take some time to adopt a new positive habit.

Do you have any other tips? How do you stay motivated yourself?

Big Girl x