Lose weight before 2021 !!

xxzenabxx wrote: »

aidahbest1999 wrote: »

Hello! Hope everyone’s weight loss goals have been great! I am Aidah, and my height is 164cm (5ft 4cm) and currently weighing at 79kg (174lbs).

It’s a lot right for a girl my height... this has been my heaviest this year and perhaps it’s due to my stress eating during self-isolation and the lack of physical activity.

I attached a recent photo of me (from 3 days ago) but it doesn’t make me look fat enough... but I know I’m overweight

While 2020 has been pretty sad, I was thinking to make the last few months count!

My goal is to lose 9kg (20lbs) before I embark on a new year! So each month, the goal is to lose 3kg (around 6lbs)!

Hi Aidah! It’s great that you’ve decided to embark on this journey before 2021. I’m abit confused about your height because 162 cm is 5’ 4” inches so wonder what happened with the maths?! Lol.

Well here’s a few tips from me:

1. Set a reasonable goal- 9 kg seems quite aggressive so why don’t you aim to lose 5-6 kg instead? That’s still roughly 1lb per week and up to 2 kg a month which is much more attainable and less likely to cause rebound weight gain.

2. Make small sustainable changes- remember this is a lifestyle change not just a diet. This could be walking more instead of driving everywhere. Just try and increase your NEAT (non exercise activity thermogenesis). Or eating 1 bar of chocolate instead of 2. Drinking water instead of soda.

3. Eat more protein- you want to maintain as much muscle as possible. 0.8 g- 1g per pound of goal body weight is fine.

4. Only eat foods you like- nothing wrong with trying and experimenting with new foods but don’t force yourself to eat something you hate.

5. Find an exercise you love and stick to it- could be walking, yoga, Pilates, dvd workouts, weights, cycling, swimming, the list goes on. Something with resistance training would be good 2x per week to maintain (or build if you’re a newbie) muscle mass. There’s a section on the best strength programmes in the fitness section. You can even do body weight workouts too.

6. Expect that it won’t be linear- download a weight trending app it will help a lot! Your weight will most likely go up during your TOM/ovulation so don’t freak out because it’s normal.

7. Don’t cut any foods out cold turkey- unless you have a medical condition there are no good and bad foods. Some foods are just way more nutritious than others. Of course focus on getting the nutritious foods first though.

8. Reward yourself when you reach mini goals- Eg, a facial etc when you’ve lost 2kg.