Hi everyone!
Today I’m back with another post, this time I’ll be sharing my weight loss journey and how I managed to lose 8kg over the span of a few months 😊 Please note that I am not a dietitian/trainer I’m just sharing my own personal journey!
☁️Portion Control
– I usually take a small bowl and fill it up halfway (like the bowl in the picture)
– That’s how much I usually eat for each meal which may seem little to some people but I live quite a sedentary lifestyle and spend most of my time seated at my desk
– I like to eat my proteins and veggies first before I start on my carbs and I like to take my time to chew on the food (this helps my brain register that I’m eating and also improve digestion as it signals the brain to let digestion begin)
– Even when I’m out I try to stay away from food where I’m not able to see how much I’m eating (eg buffet or hotpot style)
– I also like to ask for less rice when I’m eating out
☁️Eating Until I’m 80% Full
– I struggled with binge eating so I wanted to be more aware of how much I’m eating and when to stop
– I came across a video online about Japanese culture and how it’s a practice to eat until you’re 80% full (they call it hara hachi bu)
– This practice originated in the city of Okinawa as a way for people to control their eating habits, interestingly they have one of the lowest rates of illness from heart disease, cancer and stroke and a fairly long life expectancy
☁️Intermittent fasting
– Intermittent fasting is all about when you eat, this really helped me to stop binge eating and to only eat at appropriate times
– I personally implement a 16 hour fast and 8 hour eating rule
– I usually have 2 meals a day during this 8 hour period which is plenty for me as I don’t move about much
– On days when I work out I may incorporate a snack
☁️Meal Prep?
– I meal prep soba with some veggies and chicken breast at home and had this for every single meal
– I genuinely liked the taste and how it made my tummy feel “clean” and not bloated after eating but I still felt full after each meal
☁️Cutting Out/Down On Sugary Drinks
– Idk about you but I’m a HUGE fan of sugary drinks and treats, I love bubble tea and there was a point where I actually drank 2 cups each day (super unhealthy)
– I make it a point to cut out or cut down on such drinks by drinking more water or tea
– If I’m really craving for something sweet I’d drink oat milk or coffee + oat milk
