I started my weight loss at 106.3kgs three years ago. Taking it slowly, I’ve brought my weight down to 85.5kgs, and I think with my current exercise binge I can bring it down further towards 83.5kgs and maybe a bit lower.
I’ve been able to keep off the weight loss by adjusting diet and exercise; and when the weight came back a little, it took a few weeks but I was able to remove it again. It seems to be a washback effect after weight loss.
Given my height, my BMI ratio is 29ish. So I got to wondering what my target weight should be. BMI dictates anything upto 75… but BMI isn’t a rigorous scientifically determined number. Mid-range would put me around 66kgs which just seems ‘gaunt’.
Are there any clinics that can help me determine a better target number and fat ratio so that I can be better informed for adjusting to a maintenance diet & trajectory. I’m anticipating mid-25 reaching the first target of around 75kgs?
I only do intermittent fasting if it’s accidental. I try to avoid hunger cravings by eating:
- peanut butter (some)
- drinking fluids (soy milk, etc)
- soup, if there is any
Some people swear by IF… but honestly, my goal isn’t to dramatically reduce weight over a short time(bounce-back effect).
Fix the lifestyle, the weight will fix itself. Extreme dieting measures IMHO are counterproductive since it doesn’t change the underlying issues. I have a buddy who did a multi-day fast… I’d say he got dramatic changes… I have no idea if they are sustainable.
So far: reduce carb intake (bread, rice, potatoes, pasta, noodles…). In fact, I don’t consume much rice, pasta or noodles now at all. In fact, I actively avoid them, choosing simple bread and the occasional potato. I try to avoid excessive carbs after lunch, too.
Get more exercise.
Get into the habit of getting more exercise. Instead of taking a bus or car, walk or bike it! We’re far too sedentary for our own good. In fact, I’d say buying a car was probably what caused the weight to pile on! Driving & eating. Geez!
I do eat bad things for me: chocolate, cookies, etc. … all the things I used to eat. Just NOT very often.
And I don’t guilt myself over food. But the biggest change has been gradual. For me, that gradual evolution of habits that I don’t need to think about has been the biggest plus. If a habit helps me lose a few kgs, then good. If it doesn’t, I ditch it. If it works but loses effectiveness, I don’t see the need to keep it, I ditch it.
I work what works. No guilt trips. But the biggest realization for me has been: it doesn’t matter what you think or feel, it only matters what you do.
I honestly can’t eat any significant volume of white rice. Rice is a particularly healthful food, in moderation. However, I wasn’t brought up eating rice… so consuming it is what led to my weight gain. BUT I don’t recommend avoiding carbs. That’s not sustainable or desirable. Our bodies need carbs, for sure.
After watching Dr. Now’s My 600lb life, I noticed that it was the suddenness of the lifestyle change that caused the strongest washback effects and diet failures… so after my own yo-yo diets… I resolved to make only gradual changes, but to build each change on what has gone before. It’s never been easy… but it gets easier. And now I don’t even notice what I don’t eat: there are whole sections of the supermarket I just don’t stop at any more.
Just keep doing what you’re doing. Do it gradually. Make it repeatable. Move on!
No guilt! Don’t beat yourself up over failures… failures don’t matter! They really don’t.
Just don’t give up! Never give up.
My friend suggested I go to a gym to get some numbers done… apparently they provide a service like that.
But after dealing with a crap gym in Taipei before… I am completely hesitant to go into one of the chain gyms after the poor treatment/deal we were offered – the story is detailed somewhere in forumosa. I’m certainly not handing over my credit card details!
So I figured some hospital-based diet clinics might be helpful. Don’t know.