This episode is not about personal finance. I realised I was a little overweight in 2019, hence deliberately lost 20kg of weight in 12 months. How did I do it, and how am I doing today after 4 years? I’d like to share in this article.
Why?
I was about 72kg in most of my adult time, but over time due to bad dietary habits and lack of exercise, my weight reached 75kg in 2019. I started to see beer belly and my energy level was also reduced. Finally I made up my mind to lose some weight and started to read health books and experimented different weight loss techniques.
How did I do?
The one book I found very useful was “Metabolism Revolution” from Hayley Pomray. She introduced a 14-day meal plan concept which includes tips like:
- Eating small meals (5 times per day)
- Avoiding processed foods, sugary drinks, non-complex carbo (refined floor and rice)
- Drinking a lot of water
- Short cardio exercises
- I will cover more in one of my future articles
I started my first meal plan and lost 3.7kg (from 75kg to 71.3kg) in first 14 days, another 1.6kg (to 69.7kg) in the next 14 days, by the end of 3 months I lost 11.3kg (to 63.7kg), and by the end of 10 months I have lost 16.7kg (to 58.3kg)!
Myself got too greedy and wanted to get even leaner. That’s when I started trying techniques like low-carb diet, intermittent-fasting, keto-diet, and tracking my macros. They brought down my weight to 55kg after 2 months, that’s 20kg weight loss since a year ago! But I found that lifestyle was too difficult to sustain, and my energy level was impacted, hence stopped practicing it.
Now?
After I gave up low carb and keto, I went back to about 60kg. In last 2 years my exercise intensity was also reduced and I am currently about 63kg. My goal is to maintain this weight since I am used to and fall in love with my current lifestyle.
这一章不是讲个人理财哦。2019年我意识到自己有些超重了，就特意在12个月内减重20公斤。我是怎么做到的，现在4年过去了我的状况如何？这篇文章想分享一下。
为什么？
我成年时期的体重大都是在72公斤左右，但是因为不好的饮食习惯已经缺少运动，2019年时我已经达到75公斤。我可以看到自己的啤酒肚，精力也没有以前好了。我下定决心要减重，就开始看各种健康的书籍和尝试不同的减重方法。
怎样做到的？
我找到一本很有用的书，是海利-庞瑞写的“代谢革命”。她介绍了14天食疗的方法，包括：
- 每餐少食（一天5餐）
- 不吃加工食品，含糖饮料，非复式碳水（精米精面）
- 多喝水
- 开始做有氧运动
- 更多内容以后我会介绍
我第一个14天食疗后，体重减掉了3.7公斤（从75公斤到71.3公斤），下一个14天后又减掉1.6公斤（到69.7公斤），三个月后减掉11.3公斤（到63.7公斤），十个月后减掉16.7公斤（到58.3公斤）。
我有点贪心还想变得更精瘦，所以开始尝试低碳/间断禁食/生酮饮食，已经记录饮食营养成分。体重两个月后减到55公斤，也就是一年内我减掉了20公斤！可是我发现这样的生活方式有点难维持，而且精力也受影响，就停止了这些饮食计划。
现在呢？
停止低碳和生酮后，我的体重涨回一点到60公斤，近两年由于锻炼强度降低，现在我大概63公斤。我的目标是维持现在的体重，因为我已经习惯和喜欢现在的生活方式了。
#weightloss
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