Rita:My weight loss diary
The way to weight loss is not the same for any two people nor will every diet plan or exercise regime suits everyone’s kind of built. Weight loss depends on a lot of factors like metabolism, physical activities, diet plan, genetic factors and the motivation to lose weight.
I am Rita, and I am going to write in details how I lost weight, in fact am still trying to lose more. It has been a rough road but a satisfying one at the end of 14 months. I lost 25 kgs or 55 lbs and am keeping it off even today. It all started when at 30 years of age, 160 cms in height and very social and attractive I was unable to fit into my favorite clothes at an all time high of 82 kgs. I was unhappy, angry at myself and at my wits end how I could lose the weight. Nothing seemed motivating enough till one day my thyroid levels and BP came back very irregular and I thought this must be the beginning of my weight loss program, and it was.
First I visited a reputed dietician. She asked me a lot of question and about my daily intake of food. After analyzing my daily activities and overall calories intake she gave me a diet chart.
Before I went to her my dietary intake was: 1757.80 Kcals
She suggested I take: 1176.59 Kcals.
My protein intake was: 60.80 grams
This was brought down to: 54.76 grams
It was not tough to maintain this diet chart that I am going to discuss with you now.
Breakfast – Usually at 9 am
Skimmed milk – 100 ml
Two Boiled eggs (no yolk)
Two slice of wheat bread (without butter)
Mid noon snack – Around 11 am
Am apple
Almonds – 5
Lunch – Usually at 1 pm
A bowl of salad
A bowl on non-fat yogurt
A bowl of vegetable stew or chicken stew
A bowl of pulses
2 slices of wheat bread or flattened bread
Midday snack – 4.30 pm
Fat free crackers – 3
Tea – 75 ml without sugar or
A glass of skimmed milk
Dinner – Usually at 8.30 pm
Vegetable or chicken clear soup – 1 bowl
Grilled fish or chicken – 2 pieces
Salad – 1 bowl
Brown rice – 2-3 tablespoon or wheat bread – 2
11 pm or if hungry
An apple, or
A glass of buttermilk
Along with the above diet chart, she recommended I do 45 minutes of whatever exercise suited me or I liked doing. I started with casual swimming and playing in the pool. I started to notice I was feeling more active and happy doing what I was doing so I added brisk walking for 30 minutes every evening at a nearby park. Now I was at least 3 kgs lesser at the end of 1 month. I was getting more and more motivated and also bored with swimming alone every morning. So I skipped to yoga in the mornings and walking in the evenings. This continued through the next month. Yoga helps in maintaining what you lose, increases stamina and enhances the happy feeling within.
It went on like this till I lost 7-8 kgs. I would binge on Sundays, brutally honest the rest of the week. Soon I got tired of yoga and switched to circuit training for 45 minutes every morning and the 30 minutes walk every evening. I loved it and the circuit training was helping me see the inches and flab’s go. It was indeed very exhilarating to see myself turning slimmer. I was not there yet, I went on. Circuit training is all about timing and stamina combined with weights and cardio. It was an eclectic mix of everything and it is here that I lost the maximum inches. After doing a month of circuit training I added the spinning the hula around my waist. Initially it was tedious, but I loved the way it moved with the music. I must have lost 2 inches on my waist doing this in the next 2 months or so.
After 3 months and losing a lot of weight I left the circuit training and just walked for an hour every evening. I went back to my dietician and she too was very happy with my progress. Finally at the end of 14 months I lost a total of 25 kgs. Not quick enough but more permanent I can say. Today I just walk for 45 minutes to an hour every evening and eat right. I eat out once a week and eat just about anything but rest of the week I am true and honest to myself. Now I know what foods to replace with the original chart so I switch my chart from time to time making it interesting. I also drink a lot of water like 8-10 glasses everyday. I try to take the staircase instead of the lift and have made small changes in my lifestyle which have become habits now.
