Earlier this year, I stepped onto the scale for a periodic assessment of my weight. While I was not experiencing any significant health issues aside from chronic high cholesterol, which is largely attributed to my genetics, I maintained a routine of daily walks, thanks in part to my Corgi, Scamp, who ensures I adhere to this commitment.

TODAY’S POST WAS ORIGINALLY PUBLISHED ON OCTOBER 4, 2023. TODAY’S POST HAS BEEN ENHANCED THROUGH THE USE OF AI TO KEEP IT INTERESTING (HOPEFULLY).

The scale indicated that I weighed more than I ever had in my life. Cliché as it may be, this revelation served as a profound wake-up call.

This time, instead of ignoring the scales and hoping that the numbers would magically decrease, I made a fierce vow to uncover a straightforward method to shed those stubborn extra pounds. I craved a strategy that wouldn’t frustrate me with physical exertion but also wouldn’t drive me insane with endless documentation and tracking of results.

Looking back, I had never battled much with my weight. During my teenage years, I chugged this outrageous chocolate shake called “Wate-On,” packed with a whopping 3,000 calories (and who knows what else!). My metabolism was so blisteringly fast that I surely resembled a walking skeleton!

Then came my 40s, and oh, what a betrayal my body enacted! With a normal surge in earnings as my career blossomed, I suddenly had the means to indulge my palate in exquisite foods more frequently. I thought my metabolism would always be my safeguard, and yet, deep down, I knew better. I let myself revel a bit too much, and, as expected, my body responded in kind.

And that brings me back to that pivotal morning in February of this year. What was my game plan? Below, I’ve laid out my step-by-step process, along with an exciting update on my results!

DISCLAIMER: THIS WORKED FOR ME, BUT THERE IS NO GUARANTEE THAT THE SAME PROCESS WILL WORK THE SAME FOR SOMEONE ELSE. IF YOU DO CHOOSE TO PURSUE LOSING WEIGHT, PLEASE BE SURE TO CONSULT A YOUR PHYSICIAN BEFORE DOING SO.

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DOWNLOADED MY FITNESS PAL

Here’s what it does for me:

It truly transforms my day by effortlessly tracking my total calories and macros, allowing me to savor the moment and indulge in an after-dinner treat before I cap my consumption at 8pm! Its user-friendly design brilliantly organizes my favorite foods and meals, making it a breeze to access my cherished options on my personalized list. And the best part? It’s absolutely free, unless you decide to elevate your experience with a premium upgrade!

KICKED OFF INTERMITTENT FASTING

Honey Nut Cheerios have long served as my preferred choice for a nourishing and efficient breakfast. While they contribute positively to my heart health, the additional calories and sugar are detrimental to my waistline. I once came across information suggesting that intermittent fasting can help the body adapt and gradually lose weight, prompting me to adopt a straightforward approach by restricting my meals to the hours between noon and 8 PM each day (or at least on most days). I ensure adequate hydration by consuming water throughout the day and rely on two cups of black coffee each morning to maintain alertness. This fasting strategy has proven to be highly effective for me. Upon reaching specific milestones in my overall goal, I acknowledge my progress by indulging in a substantial bowl of Honey Nut Cheerios, even in the morning.

COMPLETED 3 WORKOUTS A WEEK

With the multitude of applications available to facilitate workouts, one can effectively transform their smartphone into a personal fitness trainer. I have utilized various apps over the years, currently employing Jefit, which simplifies and automates the process, alleviating the burden of managing my fitness regimen independently. I strive to attend the gym three times weekly; however, personal commitments occasionally reduce this to two sessions. Nevertheless, maintaining consistency is crucial for my journey toward success.

Routine is an essential element to cultivate. On occasions when I am unable to attend the gym, I utilize an application to design home-based workouts that rely solely on bodyweight exercises. The subsequent day, I certainly feel the intensity of those sessions. Additionally, I frequently modify my workouts to maintain engagement and prevent my body from acclimating to the same physical challenges. Despite not having a strong affinity for cardiovascular exercises, I acknowledge their significance within my fitness regimen and diligently include them in my routines.

FOCUSED ON GETTING ENOUGH PROTEIN

Conventional wisdom indicates that men consume an average of approximately 100 grams of protein per day, while women typically consume around 70 grams. Given that individual protein requirements can differ based on factors such as age and activity level, my personal intake usually ranges from the 80s to the 110s on most days. To enhance my protein consumption, I generally utilize a whey protein powder, combined with a few ice cubes and 2% milk, as water fails to meet my needs. I then shake this mixture thoroughly and consume it post-workout or on days when my protein intake appears insufficient. For those seeking a reliable bottle that does not leak and avoids the issue of undissolved protein powder, I recommend the one I purchased from Amazon, along with links to my chosen protein powder for the benefit of our site.

REMEMBERED THIS: DON’T DEPRIVE YOURSELF OR YOU WILL FAIL

Tacos, Snickers, sugar cookies, factory nachos, mozzarella sticks, ice cream, pumpkin bars, pizza, and Coca-Cola represent a selection of snacks I have indulged in while working towards reducing my weight. I experience no guilt regarding these choices.

Understanding my own mindset, I recognize that depriving myself of foods and snacks that bring me enjoyment would ultimately hinder my efforts in achieving a healthier lifestyle. Thus, I strive to remain within my daily caloric allowance and find that consuming half of a snack, rather than the entire portion, helps me maintain my goals.

In addition to indulging in occasional treats, I incorporate healthier snacks into my daily regimen. These include Honeycrisp apples, baby carrots, peaches, bananas, and various other fruits.

My preferred snack combines convenience and nutrition: I take a bowl and add a container of Activia Vanilla Light Yogurt (or any preferred flavor), 8 or 9 almonds, a handful of frozen blueberries, a sliced banana, and some granola. This mixture totals approximately 300 calories and provides 10 grams of protein in under five minutes. Moreover, I have included links for purchasing these ingredients via Amazon to support our site, or they can be acquired at a local grocery store.

THE RESULT?

Since that significant day on the scale in February, I have consistently lost between half a pound to a couple of pounds each week, although there have been a few instances where I regained a pound or two due to vacations or indulging in takeout. To date, my total weight loss exceeds 25 pounds, and I plan to continue this journey over the coming months. While some friends may perceive my progress as slow, I believe, based on extensive research, that gradual and steady changes allow the body to adapt effectively and support sustained weight loss.

Lastly, I would like to share a pertinent quote from a wise former fitness coach of mine:

You can’t outwork a bad diet.

Melissa G., MaxLife Fitness & Nutrition

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This was a goal that I have attempted several times without success. However, I take great pride in having achieved it this time, and it has remained consistent (thanks to intermittent fasting). I encourage you to share your most challenging goals as well as any fitness tips or inquiries you may have in the comments. Stay well, stay safe, and take care.