I can’t believe that it’s already been 8 years since I decided to “change my ways”…actually 8 years and 24 days, but who’s counting ;)! In other words, I joined my first Weight Watchers meeting on June 17th, 2004 and haven’t looked back since. Even though I started losing weight almost instantly, plenty has changed over the years in terms of my approach towards losing weight. With the exception of my current water retention situ, I have finally reached a point where I am content with my weight. Sure I’d be happy to lose another 5-10 pounds but not to the extent that I am rigidly controlling what I eat/drink.
At one stage or another, almost every female will reach a point where she wants to lose weight, either for health or vanity purposes. Although I could probably write a book on this topic, I wanted to share a few “lessons” I’ve learned along the way, both while losing and maintaining my weight…and no, I’m not referring to the cliché “Eat off of smaller sized plates” or “Make yourself wait at least 20 minutes before going back for seconds.” tips we’re constantly bombarded with:
1) Cardio is not the be all end all: Up until recently, running was the “God” of exercises in my mind whereas strength training was merely an afterthought. It’s easy to get focused on how many calories are burnt during exercise without looking at the long term. While I can burn almost double the calories in a run as opposed to a weight training session, the same cannot be said once my run is over. Weight training builds muscle and more muscle helps you burn more calories throughout the day- even when you’re sitting on your bootay!
2) Eat up, Buttercup: Most people who want to lose weight want to do it FAST..I know I did. As a result it’s easy to get carried away and drastically cut the number of calories consumed. Although it sounds counter-intuitive, eating too few calories can actually backfire & sabotage your weight loss efforts. When you cut your calories so low, your body will enter starvation mode & your metabolism will burn calories as slow as possible to conserve its energy stores. For effective weight loss create a calorie deficit, but don’t ever dip under 1,400 calories.
3) All calories aren’t created equal: A calorie is merely a measure of the amount of energy a food provides. It doesn’t have any revelation about how your body processes a food’s macronutrients and micronutrients. As tempting as it can be to grab foods which are packaged as “low-fat” or “low-calorie”, you’re better off spending your money on WHOLE, REAL, QUALITY foods which will allow your body to be a lean, mean, calorie-burning machine function most efficiently.
4) Seek out support: When people are trying to lose weight, I don’t get why they feel embarrassed to voice their goals. If anything, he/should be proud for taking the steps to make a positive difference to their life (given that they do actually need to lose weight). If your friends & family are aware of your goals, chances are they will help you reach them by offering to work out with you, accommodate with restaurant options, or motivate you during your moments of weakness.
5) Weight loss is only ONE indicator of weight loss: A few weeks ago I weighed myself at the doctor’s office (only place I ever do) and weighed more than my previous visit. The ironic part is that I was wearing a smaller size this time round. While weighing scales are a great tool to track your progress, they’re not the only guideline. In addition to regular weigh-ins, monitor your inch loss, get your body fat % checked, and go by the fit of your clothes.
6) Don’t expect miracles: I said no clichés but I can’t resist: Rome wasn’t built in a day. No one gains weight overnight, so it’s impossible to lose it immediately either. In addition to your ultimate goal, set yourself short-term goals and celebrate your successes along the way. As well as keeping you motivated, it makes the whole the feat seem all the more doable!
Share any weight loss tip you’ve ever learned personally or heard about in the past…
Love it !! Thanks ssssoooooo much for sharing this.
You are so welcome, Reena :)!
Oh my gosh, you’ve accomplished so much! And you have such a healthy attitude about it–I love it! No “get thing quick” plans, just a realistic look at what needs to change and how you can get HEALTHIER rather than just “skinnier.” And I laughed out loud at that pie chart–and got some funny looks from coworkers ;D
Thanks, Allie! And I’m glad I’m not the only one who reads blogs at work haha ;)!
Khushboo, you look amazing.. can’t believe it, you look like a different person now. I lost about 20 lbs. and one of my tips was cutting out soda and juices. I also ate more protein, fewer carbs, and if I ate carbs, I ate whole grain. I avoided desserts, now I need dessert daily, almost. 🙂
Thanks so much and congrats to you for losing 20 lbs! I’m with you about daily dessert, even if it’s a square or 3 of chocolate ;)!
Wow Khushboo, I had no idea what an amazing transformation you’ve had! You should be SO proud!!! 😀
Thanks so much Alexandra 🙂
Whoa! I cannot believe that before and after. you look incredible. You must be so proud of yourself!!!
That someecard sums up my life perfectly. 🙂
You and me both, my friend and thank you for your kind words :)!
Congrats! And solid solid advice, so true about all calories not being created equal; the diet industry puts far too much focus on energy content as opposed to nutrition-density (and also weight versus health).
Gah a majority of the diet industry is a scam…and they’ve also nailed marketing to a T!
Aww, you look FAB! I’m so happy you are in a healthier place now and seem to have such a great food/exercise philosophy. You will be an inspiration to anyone trying to lose weight, and this post( and your blog in general) would be a valuable resource to them.
I love all these tips, especially:
2. I mean , who would want to eat less than 1400 cals , that would suuuuck. I’d like a working metabolism thankya.
3.
5.Body fat, muscle mass and health mean SO much more than weight- I cannot stand people obsessing over the scale!
Xxx
Thank you so much Sarah, I really appreciate all that you said in your comment! And seriously…why would anyone want to eat so little…more than the fuel aspect of food, it’s fun to eat haha!
Wow!! Your pictures are really amazing! I love your tips. So true, and mostly we know them, but it’s good to be reminded!! Especially eat up, buttercup!!
Definitely! It’s so easy to overthink weight loss when in reality, it comes down to what we already know: eat less (but not to less) and move more!
you are gorgeous, you are. and my god you are such an inspiration… and the tips all of them, all of them make sense.
Thank you so much Ritika :)!
I am struggling (and I mean struggling) with dropping pounds (and I mean pounds). I’ve been counting WW points and nothing is happening. I guess I have to just keep trying to inch forward. You look AMAZING!!!!!! Congratulations.
Thanks so much Carol! How many points are you on? Are you tracking everything you eat and checking your portion sizes? I know how tedious weighing out foods can be (especially when you’re just starting off) but sometimes that’s all it takes to make a difference on the scales!
26 daily. I believe I’m being careful measuring and tracking. It’s a bit discouraging but as I said I just have to keep at it. Perhaps everything will come together suddenly – let’s hope anyway.
As long as you’re being meticulous, the weight will come off! It sometimes just takes a while for the weight loss to kick into gear! Best of luck :)!
Wow what a transformation… you look truly amazing lady and I am glad you are also always owrking on getting to a healthy point again, not just a low weight point 🙂
Thanks, Tess!
you are a rockstar! that’s incredible khushboo! i love your emphasis on calories from whole foods. Whether someone is trying to lose, maintain, or even gain weight, real foods are the answer!
Thanks Sarah! Just thinking about the amount of sugar free jello I used to inhale makes me cringe haha!
This post was amazing!! I LOVE your transformation pictures they are SO inspiring!! All these tips are perfect. I try to live by these every day!! You are awesome K!
Anddddd this comment was awesome- thank you! Weight loss aside, I think these tips can contribute to good health overall!
Amazing, inspiring weight loss K! And great tips!! You should be so proud of yourself when you see how far you’ve come in these 8 years 🙂 Well done and thank you for sharing!
Anytime Sonal and thanks for your comment :)!
I have a weight loss story that is also going on a decade old now! I am a natural slightly/ built person (more of a very slight pear shape as my upper body can have the propensity to look emaciated with too little weight).
At 12 year old I was 5’6 and weighed 175+ lbs. I think my highest weight was over 180 lbs. Although I was tall, my body frame beneath the weight was not at all proportionate. I went from being a thin child to an overweight preteen. Despite my healthy upbringing, I found myself emotionally eating and sneaking huge snacks and meals outside the supervision of my working parents and nannies. I ate so much because I loved food (lover of lobster, foie gras at the age of 5) and was always an anxious child, eating relaxed me. I finally lost an uncle to complications related to diabetes and heart disease–he was only 50 years old. I began to trade snacks of 2 bagels dripping in butter after school to reviewing my pre-algebra notes while walking on the treadmill upstairs. Walking for about 1 hour each day, eating the healthy, wholesome foods my parents cooked each day, and hitting puberty, I lost over 60 lbs in about 7 months.
My doctors agreed that although the weight loss was rather rapid, it was due to the fact that I grew 3 inches, hit puberty, and was never meant to be ANYWHERE near 180 lbs. I am now 22 years old, weighing 117 lbs at 5’9. I am an avid runner and avid foodie (always have been).
Sometimes I when working with weights, I’ll pick up a 30 lb dumb-bell in each hand and astound myself of what I could have been carrying under my skin for the past 10 years.
Wow Jay- congrats on your amazing weight loss! You definitely sound like you took the sensible approach to losing the weight: healthy & wholesome foods combined with physical activity. I completely know what you mean about being amazed at how much extra weight you used to carry. Sometimes when I’m lifting my suitcase off the conveyor belt, I wonder how I ever walked around with almost triple that amount on my body every single day. Keep up the great work :)!