How I lost 10kg in 100 days without restriction 💪🏻

Hi Zesties!

This isn’t an easy post to write since I’m being vulnerable with my journey and how I look like - I disappeared from lemon8 the last few months to work on myself! 🥹

I started off at 80.4, the heaviest in my life (I’m 157cm) due to bad eating habits and a sedentary lifestyle and I decided to take charge of my health again - fad diets etc don’t work since you want to cultivate a lifestyle that you can sustain for the long term. This means…

❌ Don’t need to cut out carbs!!!!

❌ Don’t need to cut out your favorite foods

❌ No need to do intense cardio (running everyday until you’re super burnt out)

💡 What you need to understand is..

✅ Calories in VS calories out! You just have to maintain a caloric deficit in order to lose fat.

✅ 1.2k calories is not bad - if you’re a short girl with low metabolism like me! (Use calculator.net to calculate your amount of calories you need to eat in a day to be in a deficit, you can do 500 cals deficit for 0.5kg fat loss a week!)

To preface, my BMR is around 1.3-1.4k, I’ve tested in a Xiaomi scale and a full body scan at a gym. Eating at a 500 calories deficit at <1k is not feasible, so I eat at 1.2 minimally. Keep in mind this is because I’m SHORT! And I have shit metabolism. Recently I’ve been upping it to 1.3-1.4! Please don’t eat 1.2 unless you’re built like me 🤣 remember, moderation and sustainability!

✅ Consume more protein in your diet. You don’t need whey protein, but pure sources from chicken etc is good! You will not become jacked from eating protein lol. I eat around 100-120g a day! Protein keeps you feeling full and satiated over carbs. And they’re essential for muscle growth 🥰

✅ Im super lazy so I always eat frozen chicken boob from new multi and chicken filets from kitchenjoy!!! Protein pasta from M&S and Kaizen is good too

✅ You can still eat your snacks and cravings like instant noodles in moderation as long as you stay within your deficit and you hit your protein goals. I still eat chocolate etc! Use MyFitnessPal to track your calorie and macro intake.

✅ You cannot spot reduce fat. Doing 100 crunches will not give you abs. Your body is like a water tank; losing weight is akin to removing a jug of water from the tank. You cannot choose where the fat is going. Women are more genetically predisposed to holding fat in upper arms and tummy, so you might struggle more!

✅ If you cut out carbs, the fast weight loss is mainly water weight loss, not sustainable bc the scale will go up when you eat carbs again. I cannot give up my pasta I eat pasta EVERYDAY!! Ask yourself also, you wanna be happy w water weight loss or actual fat loss?

✅ Food substitution is key. Find high protein low fat version of your fav snacks! I love high protein pasta!!

✅ Lifting weights will improve your metabolism by building more muscle. You burn more calories from doing nothing 😭 it will also created a sculpted look, juicy bum, slim arms!! It depends on your goals really - I prefer building a more muscular build but trust me it’s really not that easy for girls to grow muscle like guys! You won’t look like Dwayne Johnson. Don’t be afraid to lift heavier and challenge yourself, muscles don’t grow if you do the bare minimum 🥹

✅ if you purely do cardio and diet only, you will lose muscle mass as well, which lowers your metabolism

✅ If you’re afraid of the gym and not knowing what exercises to do, get a PT! However please do your research and read up more about the gym and look at your trainers testimonials and social media

✅ Don’t need to run like crazy if you’re not a fan of it. In fact, low intensity cardio (zone 2-3 heart rate), for me that’s incline 5 and speed 4.9 on a treadmill for 40mins around 5 days a week. 🎀 that’s a chill walk! Honestly you can skip cardio if you want but if you want efficient results, just do the walks after your workouts or on your active rest days 🥹

✅ I weigh myself everyday. But I don’t obsess about the number on the scale, I use it as a way to track my weight and hormonal fluctuations. I always gain 0.5kg close to and during my period, and it will drop to my all new LOWEST weight 3-5 days post period. So understanding the trend, I know that the plateau for 1+ week or “gain” is nothing but water weight!!

✅ I personally don’t believe in cheat meals or days. It’s just food, if you want to eat it and it fits in your deficit for that day, you’re fine. I personally gravitate towards my own cooked meals bc I make bussin pasta everyday 🥹 but I don’t really feel upset about eating out w friends!! If you ate more that day, it’s fine. It didn’t take you 1-2 meals to become overweight.

💬 I can yap about this for 0181911818272 hours so I’ll just stop here, please feel free to dm or maybe I can create a little tele group for accountability purposes/for me to share tips!!

Summary: Use calculator.net to calculate your deficit, and MyFitnessPal to track your calorie intake!

#fitness #health #weightloss #gym #diet