#weightlosschallenge

[jahtarlifestyles]

I have been on so many yo-yo and strange diets in my time. But finally, eating a pescatarian whole food plan has really been working for me. The idea is to completely change my style of eating and work on my portion control. Cooking from scratch is time consuming but, overall it is healthier for me. I'm tired of starting over and hoping that this "new" diet will help me lose weight and decrease my pain 😢. Now, I'm just in it to decrease pain and live a healthier lifestyle. 💔 the spoonie in me wants to cry because I can remember those few hours years ago when I was pain and headache free, which seemed so long ago. GOALS, I have no other social media, so I will be using this as my journal to follow along with my progress. We shall see how this goes.

[quietcoffeebean]

first challenge of 2024

My 10-days weight-loss plan:

*as someone who has acrobatics training 4-5 days a week! (opting for high protein, low carb - mainly plant based diet)

✅ Day 1 - max. 1400* ✅ Day 2 - max. 1200* ✅ Day 3 - max. 1000 ✅ Day 4 - max. 800 … Day 5 - max. 1200 Day 6 - max. 1000 Day 7 - max. 800 Day 8 - max. 800* Day 9 - max. 1000 Day 10 - max. 600* This is the first challenge I am going to make myself do in 2024 and I thought I could maybe keep doing that throughout the year. I'll come up with different weight loss plans that I know would work for myself and fit my routines, and I call them challenges so it sounds more fun.

I am starting with a higher calorie count so I can adapt. (More "Why's" and my current stats for reference under the cut below.)

basic rules for me: - *extra 200 cals allowed if done some extra exercise, but only on marked days - 2-3 Liters of water/day - always carry emergency snack with me but only snack if it's really an emergency (about to pass out or not able to walk home after training) - no alcohol, no sweet drinks (don't like either anyways lol) - take daily supplements (liver detox capsules, Vitamin-D, Electrolytes and Minerals + Vitamins as needed, depending on food intake)

Am going to post daily updates to this, with a ✅ signaling I succeeded and a ❌ signaling I went over the limit. I also plan on posting food pictures and macros.

Disclaimer: I definitely want to try it the "healthy" way here, at least for me, but this doesn't necessarily mean that this is a healthy option for someone else. For me it's a lot about improving athletic performance as well, while still dropping some kgs.

For reference: I am currently consuming about 2500 cals a day (some days less but also sometimes up to 6000). That daily average actually has been recommended to me from my trainer and worked really well (no major weight gain but definitely some improvement in performance). I go to acrobatics-training 3-4 times a week and additional 1-2 days go to the gym, so I am burning a lot of the consumed calories too.

Why I want to lose weight:

Seeing the skinnier athletes made me realise they are doing much better in their performances. They are more flexible, definitely faster and have better precision. I can't help but constantly notice the difference between the "normal" weight- , rather muscular athletes and the skinny ones.

I did gain quite some weight, especially since I am back in my home town, I haven't been able to lose the weight I gained while spending half a year abroad.

I miss how light I felt one year ago at almost 10kg less than I am now.

[moonwaterchild1]

Does anyone want to try this with me? 18+

We can keep each other motivated :)

[weightlosspillsandsupplement]

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[hyamelia]

If you're looking to lose weight, here are some initial tips to get started

Set Realistic Goals: Set achievable and realistic weight loss goals. Aim for gradual and sustainable weight loss rather than rapid results, as this is healthier and more likely to be maintained over time.

Create a Calorie Deficit: Weight loss occurs when you consume fewer calories than you burn. Calculate your daily calorie needs using online calculators or consult a healthcare professional to determine an appropriate calorie deficit for you.

Eat a Balanced Diet: Focus on consuming a variety of nutritious foods while controlling portion sizes. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Minimize the intake of processed foods, sugary beverages, and unhealthy snacks.

Practice Portion Control: Be mindful of your portion sizes. Use smaller plates, bowls, and utensils to visually trick yourself into feeling satisfied with smaller amounts of food. Eat slowly and savor each bite, allowing your brain to register when you're full.

Stay Hydrated: Drink an adequate amount of water throughout the day. Sometimes, thirst can be mistaken for hunger, so staying hydrated can help you avoid unnecessary snacking.

Regular Physical Activity: Incorporate regular exercise into your routine. Engage in a mix of cardiovascular exercises (e.g., walking, running, swimming) and strength training exercises (e.g., weightlifting, bodyweight exercises) to help burn calories and build lean muscle mass.

Be Consistent: Consistency is key when it comes to weight loss. Stick to your healthy eating plan and exercise routine, even on days when you don't feel motivated. Establishing good habits and maintaining them over time is crucial for success.

Get Adequate Sleep: Prioritize getting enough quality sleep each night. Lack of sleep can disrupt your metabolism, increase hunger hormones, and affect your overall well-being, making weight loss more challenging.

Manage Stress: Find healthy ways to manage stress, as it can contribute to emotional eating and hinder weight loss progress. Practice relaxation techniques such as deep breathing, meditation, yoga, or engage in hobbies that help you unwind.

Seek Support: Consider seeking support from friends, family, or joining a weight loss group. Having a support system can provide encouragement, accountability, and valuable advice along your weight loss journey.

Remember, it's important to consult with a healthcare professional or registered dietitian before starting any weight loss program, as they can provide personalized guidance based on your specific needs and health condition.

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[healthadvisor4u]

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There are many natural remedies that may help you reduce belly fat and lose weight. However, you should also consult your doctor before trying any of them, as they may have side effects or interact with medications. Here are some of the tips that I found from various sources:

Drink lemon juice with warm water every morning on an empty stomach. This may help detoxify your body and boost your metabolism. You can also add some black pepper powder and honey to enhance the fat-burning effect.

2. Eat almonds regularly. They are rich in protein, fiber, vitamin E and healthy fats that may help you feel full, build lean muscle and lower your body mass index (BMI).

3. Drink green tea at least 3-4 times a day. Green tea contains antioxidants and catechins that may increase your energy expenditure and fat oxidation.

4. Include more garlic in your diet. Garlic has anti-obesity properties and may help suppress appetite, regulate blood sugar levels and reduce inflammation.

5. Eat more soluble fiber from fruits, vegetables, legumes, oats and barley. Soluble fiber absorbs water and forms a gel that slows down food digestion and absorption. This may help you reduce belly fat by making you feel satiated and lowering your calorie intake.

6. Avoid trans fats that are found in some margarines, spreads and packaged foods. Trans fats may increase inflammation, insulin resistance and abdominal fat accumulation.

7. Do aerobic exercises like walking, cycling, running, swimming or playing badminton for at least 30 minutes a day. Aerobic exercises may help you burn calories and improve your cardiovascular health.

8. Lift weights or do resistance training at least twice a week. Lifting weights may help you build muscle mass, which in turn may increase your metabolic rate and fat burning.

I hope these tips are helpful for you. Remember to drink plenty of water, get enough sleep and manage your stress levels as well.

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[healthandfitness00]

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[workouttips]

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