A Simple Guide To Losing 60 Pounds
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Hi there! I'll share tips twice a month on how I organically dropped my weight from 200 pounds to 140 pounds.
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Please note that individual results may vary. I highly recommend consulting your doctor first before trying my tips.
Weight Loss Tips
🛌 Tip 4: Quality Sleep
When I was at the peak of my career as Head of Engineering and a startup builder at 25 years old, I was sleep-deprived almost every day because of the demanding schedules and constant stress.
I was always low on energy so I often skipped my workouts, didn't have time to prepare healthy food (see Tip 1), and overate because I was always hungry.
As a result, I gained a whopping 60 pounds!
Here are 2 reasons why getting 8 hours of quality sleep is really important:
💪 Productive Workouts and Healthy Meals
I always wake up excited and full of energy to workout and prepare good meals.
🧑💻 Focus, Productive, and Manage Stress
When your mind is well-rested, you finish work faster.
If you lack sleep, you lose focus, tasks take longer to finish, and your stress levels rise.
Your diet will most likely be affected.
You won't have the willpower to prepare healthy food, so you'll settle on overly processed options and fast food. You'll also often crave for junk and sugary foods and drinks.
Sleep well because you deserve it!
🤡 Tip 3: Be a Cheater
Dieting is already hard and you don't want to make the process even more depressing.
To satisfy your cravings from time to time, you need what I call "well-spaced cheat meals."
I sneak in some cravings during one meal every Wednesday (3 days apart) and Sunday (4 days apart), so there's a long interval in between.
As someone who grew up in Bacolod, I love my chicken inasal and halo-halo on Wednesdays, and pastries with lattes on Sundays.
🚶 Tip 2: The Easiest Workout
If you have a busy schedule and find it hard to squeeze in gym sessions or running, challenge yourself to walk 10,000 steps daily.
1. It's Easy
- Walking is the easiest workout you can do and it burns more fat compared to running.
- You don't need to prepare any workout clothes. Just slip on your slippers and start.
2. Challenges
- Walking can be a boring activity but you can make it fun by creating unique challenges.
- Visit spots you haven't been to. Like newly opened malls, parks, cafes, or even something as simple as convenience stores.
- Sample challenge: I'll buy black coffee at the convenient store in the next village.
3. Gamify
- I'm usually more motivated to do things when I can track them and see the numbers grow.
- I never missed a day!
4. Don't Get Overwhelmed
- Break down the steps and fit them into your lifestyle.
- If your office is just 15 to 30-minute walk away, just walk.
- Take the stairs if you can
- Walk for 30 minutes after every meal.
Sources:
🌾 Tip 1: Meal Adjustments
Slowly switch to oatmeal and brown rice. Both are rich in fiber and have high satiety levels. You'll feel full for longer periods.
❌ Old Diet:
☕️ Breakfast: sandwich + egg + latte
🍛 Lunch and Dinner: white rice + viand
🥪 Afternoon snack
(I used to eat 4 times a day because this diet only lasted me 2 to 4 hours per meal)
✅ New Diet:
☕️ Breakfast: overnight oats, 3 hard boiled eggs (but only 1 egg yolk), fruits, and black coffee
🍛 Lunch and Dinner: half of the plate should be protein (chicken breast or fish), 1 cup of brown rice, and vegetables
(I only eat 3 times a day now and no more afternoon snacks because my new diet would last me 4 to 5 hours without getting hungry)
Thanks for reaching this far!
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