How to lose weight

How to lose weight without changing your diet

An unhealthy diet

I have been overweight for a large portion of my life. It had never bothered me as I was able to do the things I wanted to do; played sports, went traveling, wore the clothes I wanted to. But it wasn’t until I got back from a holiday last year that I started a very unhealthy diet of takeaway food and started packing on even more kilograms.

I arrived home from the US in October and weighed 106kgs, which wasn’t so bad because I was 108kgs when I left a couple of months earlier.
While I was over there I made it my mission to eat a hamburger from a different place each day. Awesome right? 🙂
Surprisingly I lost weight during this time because I walked everywhere I went. But after I returned home things got out of hand.

I returned to Oz with a habit of eating takeout and continued eating badly. I have always been an over-eater but I was doing it more often now and with the most unhealthiest of foods.
Eating Maccas, HJ’s, KFC because it was convenient, I would find any excuse just to eat junk food. I was packing on the kilograms weekly, and by the middle of January I hit 116kgs and was feeling very yuk.
That’s a 10kg gain in 4 months!

I started getting heart pains, went and got tested, but heart was fine.
Tested my cholesterol which I did once a year, and found that I was at 7.2!!!
Alarm bells rang because I had previously peaked at 6.3.

I had been struggling with my cholesterol since I started getting tested in 2006. Always been around the 6.0-6.3 mark. It never worried me, and although I knew I was unhealthy it didn’t affect my life so I just ignored it.

I was never one for a diet, because people always had an opinion on how it should be done and what I need to do and what I need to eat.. Blah blah blah blah!
I hated listening to people talk about it like it was going to be easy changing a lifestyle I had been living for 35 years.

It all starts with a first step

I’m not going to tell you it is easy. There is nothing easy about changing a habit. But what I am going to tell you is that every journey you take starts with a first step, and that first step for me was a free App I downloaded onto my iPhone called MyFitnessPal.

It’s a simple app, you put in your details, height weight and weight loss goal per week. I was told people try for a 1kg loss per week, but I started with 0.5kg loss per week. No point trying to overdo it and find an excuse to quit.
It told me I could only eat 2040 calories a day. I know its just counting calories, but for me it turned out to be an educational tool more than anything else.
I hardly stuck to my daily limit at first. Weekdays I was fine but as soon as the weekend came around I would splurge. But I kept track of what I ate and how much calories I had consumed.
Soon I learnt just how much I was putting into my mouth. It was very surprising to say the least.

How I started changing my eating habits

Once I became educated about what foods I regularly ate and how many calories they were, I started change my eating habits. Armed with knowledge of how many calories were in each food item, I would eat more of something low in calories and less of something higher in calories. Same foods but different ratio’s.

For me, weekends including Friday, were my cheat days. Something to look forward to. Eat and drink what I wanted without caring about anything as you can’t be too strict on yourself. However, I had always entered what I had ate so I would know how many calories I was eating.
Whatever I ate during the day, at the end of the night I input all the foods into the app and that was that.
Overall on my weekends I ended up eating about four days worth of calories over the 3 days.
So yes, I went over but things still worked out for me because my weekdays were pretty good.

I went over my calorie intake a few days a week, but I still started losing weight.
For the first two months I lost about a kilogram a week, just through educating myself and thinking twice about eating certain foods.
I know I only aimed at losing 0.5kgs a week, but because I would try and walk everywhere, started playing social soccer, it just helped knock off some of the weight along the way.

I went through a few rough patches where I didn’t lose anything that week, or even gained a little bit because I had a few parties, at a lot of cake, had a BBQ, went out drinking all night, etc.. But you take it all in your stride and get back on track the following week.

Bottom Line

This way of losing weight was/is right for me. I used the app the way I wanted to.
Didn’t stick to things all the time, but because it started to educate myself, I started making little changes over time. And that is key, it happens over time!
Don’t go out there and try and go cold turkey, it just doesn’t work. If you were disciplined enough to do that you wouldn’t be overweight to begin with.

It’s about educating yourself and making small changes over time.
Its not about missing out, its just about cutting down.
If you are an overeater like me, eating less food doesn’t mean you’ll starve. Over time your body adapts and it becomes a new habit.
Start slow and go from there.
Just get the app and track what you eat. Don’t lie to yourself, don’t hide what you’ve eaten, don’t even manage what you eat. For the first few weeks just eat what you’d normally eat and just get an understanding of what is going in to your mouth. Soon you’ll realize what the right thing to do actually is, and you’ll do it at your own pace. But take that first step. Get the App. It’s free, and it’s easy to use.

Where I Am Now

Since mid January I have lost 17kgs (in under 6 months). First time I’ve been under 100kgs since I can remember. I always had a target of 95kgs in my mind, but once you get going you have no targets, you just do what you think is right.
My heart pain has gone and my cholesterol went from 7.2 to 5.1 in a matter of 4 months (test was in May). That’s the lowest it has ever been since I started getting tested back in 2006. My doctor was that impressed and happy for me he printed me out a certificate, which was kind of funny at the time but I look at it ever now and it just makes me glad that I got myself moving in the right direction, and I did it all at my own pace.

Don’t listen to other people, just listen to yourself because you know what the right thing to do is. You’ll work it out as you go, pick up on things and change some of your bad habits along the way.
All you need to do is get started. The App did it for me, and I hope you find it just as helpful.

Good luck!

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  1. Alek - July 13, 2015 at 4:44 pm Reply

    That is fantastic Steve, a real achievement to break a habit you’ve had most of your life. I am in a similar situation here I gradually stacked on the weight until it came to the point that I had to change something. I wasnt eating due to hunger but had gotten into a self loathing pattern. I agree that’s fitness pal educated me and gave me the right info to go on with. I also joined one of those weight loss community groups here you get together once a week and support eachother. I’m halfway to my target weight (marriage weight) and couldn’t be happier. I guess it’s important to know that there is always someone who can help or give you a story that inspires. It just takes that first step…

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