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time flies, here's my 4 month progress:
16.4.21
108Kg / 123cm waist / 110cm hips / 122cm chest
16.8.21
84Kg / 99cm waist / 94cm hips / 109cm chest
In 17 weeks I managed to reduce my weight by 22,2%, or 24 kilos, and in losing more than one fifth of my body's mass I moved myself from an obese BMI of 31.5 to a normal one of 24.5
I will keep going until I really lean out, but for my future self, in case I regain the weight god forbid, and for others in a similar situation I'd like to share the following:
-resistance training, even minimum volume, if done with intensity and consistency, will reduce or eliminate muscle loss during calorie deficits, keep the metabolism in good working order and do wonders for aesthetics. If you're new to resistance training, or heavily detrained, you will gain muscle rather quickly and easily, even while keeping calories low. Compound movements yield the best results for the least possible time invested. If you don't have any equipment start by doing squats and push ups. Regular exercise will also make depression and anxiety more managable. No need to overdo it, less is often more when you restrict calories aggresively, but be consistent and go hard when you do. Allow plenty of rest.
-not worth it going under 1k calories a day, fatigue and impaired recovery become too problematic for small gains in weightloss speed. The number of calories needed will vary highly depending on your height, body composition and activity level. That being said, for weight loss, eating less caloriewise is by far the most important thing. For looking your best, diet and exercise are equally important. For keeping progress going and not stagnating as you get leaner, resistance training is essential.
-If weight loss is the main goal, anaerobic exercise is preferable in the long run. It will prevent your body from cannibalising muscle tissue and force it to burn fat, even while you're resting. Aerobic exercise, though superior for cardiovascular and general health, requires more time, and might not be the best approach if you're primarily after weight loss and have a busy schedule. Do resistance training to lose weight while getting stronger, increase muscle and bone density. Do cardio to be fit and healthy and increase endurance. Doing both is obviously ideal.
-nutritionwise, priority to be given to fats, for hormonal and gallbladder health, and protein, for the needs of the body's lean mass, hair and skin during rapid weight loss. Make your limited calorie budget count, consume whole foods rich in nutrients. Carb intake is best to be kept low if overweight until a normal BMI is reached. Low carb doesn't mean carnivore, you'll be able to consume lots of vegetables, leafy greens, cruciferous plants and legumes. Potential lack of energy will go away after a week or so of low carb as the body will adapt to burn fat for energy more efficiently. Intermittent fasting, though not essential, is very effective, especially in combination with a low carb diet, since it keeps insulin from spiking and keeps the body in fatburning mode. It also helps keep spirits high since meals become more filling and satisfying.
-protein powder is a convenient and budget friendly way to keep protein intake relatively high while keeping calories low. It can serve as a meal substitute. No need to splurge on costly isolates, a quality basic whey concentrate or pea protein powder will do the job just fine. Take your protein shake with a little vitamin C to aid collagen synthesis.
-Supplement with vitamins and minerals if cutting calories aggresively. Don't avoid salt. B complex vitamins, iron, magnesium and zink essential to combat fatigue. A quality multivatamin a day taken with a meal will more than likely keep your micronutrient needs covered.
-No need to be extreme considering calorie deficits and exercise, it's better to be moderate but consistent. Time will pass either way, a more moderate approach will give good results and be sustainable even if your discipline is lacking.
-Lastly, you have to want it, and be sincere with your calorie counting app and yourself. Losing weight might seem hard, but if you give youself enough time and keep a steady pace it can be done rather easily. Food, by triggering dopamine release, can be hard to regulate if it's your form of escapism. If so, it can be challenging getting started and keeping at it. Losing weight and getting fitter can be equally rewarding, but takes more effort. Don't give up if you mess up once or twice, just stay the course and soon enough you will be slimmer, fitter and hopefully feel better in your body.
-There are many ways to lose weight, but these are some tips that benefited me the most. Good luck :)
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1085 kkal
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Lemak: 41,24g | Prot: 129,39g | Karb: 43,56g.
Makan Pagi: Ultimate Nutrition Prostar 100% Raw Whey. Makan Siang: Paprika Paprika Babura, Kyknos Tomato Juice Concentrated, Melissa Πεννακι Ριγε Πολυσπορο, Red Onion Crveni Luk, Maslinovo Ulje, Now Omega 3, Pileci File, Galpo Anthotyro. lagi...
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