Summary

The author of the article lost 11 pounds in a month by adopting time-restricted eating, reducing carbohydrate intake, and engaging in daily uphill walking.

Abstract

The article details the author's journey of losing 11 pounds over one month through two primary lifestyle changes: diet modification and increased physical activity. The diet change involved implementing an 18:6 intermittent fasting schedule, where food was consumed within a six-hour window, and reducing the intake of carbohydrates, particularly sweets and grains. The physical activity change was characterized by daily uphill walking sessions, which lasted between 1 to 1.5 hours. The author also shares their experience with two apps that aided their weight loss journey: the LIFE Fasting Tracker for monitoring fasting periods and the Strava app for tracking physical activity. Despite having five "cheat days," the author emphasizes the effectiveness and relative ease of their weight loss strategy, encouraging others to follow suit.

Opinions

The author believes that their weight loss method is not overly demanding and can be replicated by others.
They express that the LIFE Fasting Tracker app was helpful in maintaining their fasting schedule.
The author admits to becoming a dedicated user of the Strava app, despite previously mocking such users, indicating a change in perspective.
They confess to having occasional cheat days but emphasize the importance of getting back on track.
The author suggests that their personal story might inspire others and is worth sharing, even if it pushes them beyond their comfort zone.
A disclaimer is provided stating that the article reflects personal experiences and that consulting medical personnel before making significant lifestyle changes is advisable.

Weight Loss

How I Lost 11 Pounds In a Month By Making 2 Easy Changes

Read the details here. It’s not difficult to copy.

From ‘Vikheia’, Norway. Image by the author.

It wasn’t all-consuming. If I can do it, so can you!

I got stuck in destructive habits during the dark and cold winter. I fell back on old patterns, with comfort eating and little physical activity. And then spring came, and the negative habits didn’t let go so easily.

Here’s how I overcame them and thus managed to change my lifestyle.

I made two changes and lost 11 pounds in one month (from May 8 to June 8, 2023). I went from weighing 150 pounds to 139 pounds.

If you’re ready to be inspired and get some ideas, I’ll share my process with you. I also recommend two apps that have made the journey easier.

Two adverse habits that had to go

1. Diet

I ate too often, too much in the evenings, and too much sugar.

2. Physical activity

It didn’t happen.

The lifestyle changes I made

1. Diet— time-restricted eating and carbohydrate reduction

“Intermittent fasting (IF) and time-restricted eating (TRE) refer to predetermined timing in pausing or abstaining from eating followed by ingestion of food. In this approach, macronutrients providing calories are consumed in a time-specific window.” — Ghada A. Soliman

An 18:6 fasting schedule was convenient for me. I ate within six hours daily, the first meal at lunchtime and dinner with my family in the afternoon. I fasted for the remaining 18 hours, except for water, coffee, and carbonated water.

I chose to eat less carbohydrates than I had been doing. I stopped eating chocolate, other sweets, bread, buns, and cakes.

This is what I mainly ate:

eggs
high-quality meat
chicken
vegetables
fruit
berries
dairy products (cheese, cream, sour cream, butter)
beef liver (Dr Mehmet Yildiz)
nuts

This is what I ate occasionally:

potatoes
rice

Tips for a useful app:

LIFE Fasting Tracker

It has a free version which was sufficient for my use. I started the app after eating my last meal of the day. The app made it easier to resist eating something in the evening.

From ‘Naasnibben’, Norway. Image by the author.

2. Physical activity — uphill walking

I took a hike every day. I strived to always walk up a steep hill to get my heart rate up. We are lucky here where I live in Norway, with several small mountains in the immediate vicinity. Uphill walking has been my primary form of exercise.

Time spent on my daily walks has mostly been 1 to 1.5 hours.

Tips for a useful app:

Strava GPS Cycling and Running App — Strava lets you track your running and riding with GPS, join Challenges, share photos from your activities, and follow friends.

Strava offers a free version. I chose to upgrade to the paying version. The extra features were beneficial for keeping up with my daily physical activity.

Confession: I’ve become one of those crazy segment-chasing people who use Strava. Sorry to everyone I’ve mocked in the past.

How I look after setting a record on a segment:

Sweaty and exhausted! Image by the author.

Cheat days?

Yes! There were five days when I couldn’t resist sugary temptations. Fortunately, I have gotten my head straight and back on track.

How to lose 11 pounds in a month, summary

Making a plan (and sticking to it) for diet and physical activity can take you all the way. In this story, I’ve shared what I did to lose 11 pounds in one month.

It wasn’t all-consuming. It was quite satisfying, actually. And if I can do it, so can you!

Disclaimer: these are my experiences. It is always wise to consult with medical personnel before making major changes.

Thanks for reading my personal story, which is at the edge of my comfort zone. However, it’s worth some discomfort if I can inspire someone. Feel free to ask me if you have any questions.

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