Weight Loss Tips

I lost 16 kilograms (about 35 pounds) in two years. That may not sound like a lot, but it was slow, sustainable, and without saggy skin. I even had to get some clothing altered because my pants fell off me — literally. Interested in my techniques? Be warned: when I tell others who noticed my weight loss, they crinkle their noses and say, “Oh, I can’t do that.”

I ate healthier. I ate less.

Gasp. Drama. Oh mercy! The horror!

Diets are not sustainable for me, and I’ve noticed they don’t last long with others, either. When you get off your diet, the weight comes back. I need my weight to stay off.

After a greasy, fried chicken dinner a couple of years ago, I went to the doctor with an increasing dull pain in my upper right abdomen. After thorough inspection, the doctor said I had gallstones, though the gallbladder wasn’t inflamed. Upon research, I found that many people live with gallstones and don’t even know it. When I saw the cost of surgery, I decided to try a non-invasive avenue. Here’s a brief timeline of how that diagnosis triggered my weight loss.

Year 1

I stopped eating sweets for dessert and tried fruit instead. Always? No. But, more often than before. If I ate desserts, I would eat a couple of bites. I stopped eating heavily fried foods, much to the dismay of my fried chicken-loving family. I bought an air fryer and fried the convection way. I made a conscious effort to eat healthier items when I could. I didn’t always eat well but made more of an effort. By the end of the first year, I plateaued in my sustained weight loss of about seven kilos (about 15.5 pounds).

Year 2

I found myself not eating like I should and noticed that I hadn’t lost any more weight. I decided to refresh my efforts, this time by portion control (i.e. eating less). I won’t say the weight dropped quickly, but I was surprised by how much of a difference I could tell when I put on clothing. Several people even commented that I looked younger — an added bonus.

For an example of eating less, think of a submarine sandwich. I used to get a six inch sub and ate it all with chips. Now, I cut the six inch in half and still eat some chips with it but not as much. I’m pleasantly full but not overly full. I still have room for a couple of bites of dessert. Now that I’m used to eating less, I wonder how I ate the whole six inches before — it’s so much food!

I did exercise more often, though not consistently, which I should have done. I could offer a number of excuses for not exercising, so if you want one, please comment. I also kept eating pizza, just less, ice cream (low fat), just less, pasta, just less — the food I liked, just less.

I am by no means a dietician. I think exercise is key to heart health, weight loss, and general health, but these techniques gave me motivation to lose weight and to feel healthier (and look younger). Some people may have tried eating healthier and eating less with no success, but for me, it worked.

At the end of year two, I have stalled again and know what I have to do to make it to my goal. And, you can do it, too!

Note: If you’re trying to gain weight, do the opposite of the techniques in this article.