The day I realized that I had a problem
My 102 kg pressed very hard on my ankles, a sensation I felt most strongly in the morning when I got up from bed, and then when I went down the stairs to the kitchen to make my coffee. Then, at 37 years old, I realized that I had a problem with weight, and what I saw in the mirro
What does obesity mean: Obesity is a medical condition in which excess body fat has accumulated to an extent that it may have a negative effect on health.[1] People are generally considered obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height, is over 30 kg/m2. Obesity increases the likelihood of various diseases and conditions, particularly cardiovascular diseases, type 2 diabetes, obstructive sleep apnea, certain types of cancer, osteoarthritis, and depression. Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility. Obesity is mostly preventable through a combination of social changes and personal choices.[1] Changes to diet and exercising are the main treatments.
Taking a decision for a change
Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. I started simply by making a commitment to myself. The amount of weight you wanted to lose (25kg), the date I wanted to lose the weight by (2 years), the dietary changes I will have to make to establish healthy eating habits, and a plan for getting regular physical activity.
I kept a food diary for the entire period, in which I wrote down everything I eat. By doing this, I become more aware of what I was eating and when. This awareness can helped me avoid mindless eating.
I have examined my current lifestyle to identify things that might pose challenges to my weight loss efforts. For example: does my work or travel schedule make it difficult to get enough physical activity? Do I find myself eating sugary foods because that’s what I buy for my kid? Do my coworkers frequently bring high-calorie items, to the workplace to share with everyone?
What about other aspects of my lifestyle that can help lose weight. For example, can I take a walk during lunchtime with my coworkers?
I have set some short-term goals and long-term goals. My long-term goal was to lose 25kg, and the short-term goal was to avoid high glycemic index carbs and do 30 minutes cardio every other day.
Focus on two or three goals at a time, that are: specific, realistic and forgiving.
Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.
Body type
Before I started my training and nutrition diet, I have assessed my body type so you I can get results faster.
Understanding your individual bone structure, fat and muscle distribution, will help you better tailor your diet and exercise plan. If you know your body type you can set realistic, attainable goals that pave the way to your success.
People are born with an inherited body type based on their skeletal frame and body composition. Most people are unique combinations of the three body types: Ectomorph, Mesomorph, and Endomorph. Most people have combinations of traits from each body type.
Physical traits of the Ectomorph
- Hard to gain muscle (known as a “hardgainer”)
- Very fast metabolism
- Slender frame
- Narrow shoulders, hips chest and abdomen
- Small bone structure
Read more about the ectomorph body type here (including exercise and nutrition tips).
Physical traits of the Mesomorph
- Can gain muscle easily
- Medium build, rectangular/wedge body shape
- Wide broad shoulders
- Fairly lean with a hard body
- Are usually strong
- Muscled arms and legs
Read more about the mesomorph body type here (including exercise and nutrition tips).
Physical traits of the Endomorph
- Can gain both fat and muscle easily
- Usually short in height or stature
- Wide shoulders and hips
- Difficult to lose body fat
- Bulky physique, round body
Read more about the endomorph body type here (including exercise and nutrition tips).
I understood from here that I am an Endomorph.
Types of diet for weight loss
Intermittent fasting
Intermittent fasting cycles between periods of fasting and eating. It has been shown to aid weight loss and is linked to many other health benefits.
Plant-based diets
Plant-based diets restrict meat and animal products for various reasons. Studies show that they aid weight loss by reducing your calorie intake and offer many other benefits.
Low-carb diets
Low-carb diets restrict your carb intake, which encourages your body to use more fat as fuel. They can help you lose weight and offer many other benefits.
Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (resource).
The paleo diet
The paleo diet advocates eating whole foods, similarly to how your ancestors ate. Studies show that it may aid weight loss and reduce heart disease risk factors.
Low-fat diets
Low-fat diets restrict your intake of fat, as this macronutrient is higher in calories than protein and carbs. Studies have linked low-fat diets to weight loss and lower risks of heart disease and diabetes.
More details on my other post: Keto diet basics
The Mediterranean diet
The Mediterranean diet emphasizes eating plenty of fruits, vegetables, fish, and healthy oils while restricting refined and highly processed foods. While it’s not a weight loss diet, studies show that it can promote weight loss and overall health.
The decision on the diet to follow
Of all those types of diets, I chose the ketogenic diet, as it is the right one for my body type, Endomorph.
Meal plans
It was a major change from a menu based on potatoes, rice, pasta and bread to a Keto diet. I started documenting myself on the internet about how to create my menus. Here we found much information about keto diet, weight loss trnaformation, weight los journey, ketogenic; some information was good and others not so good.
In all my searches I have found some books about what the ketogenic diet is like.
The menus I have learned to create from the best books on the market (until I got to them, I have read many others that I do not recommend)
Exercises
Burning fat doesn’t always mean fat loss. When you are on keto, you burn more fat, but you also store more fat, because more of your calories are coming from fats than they otherwise would. You still have to have a calorie deficit to see weight loss results.
This is especially true in the first couple weeks you’re on a keto diet, but also during your whole experience. “If you often feel tired, dizzy, or exhausted, your body might not be working well on a very low-carb diet,” says Booth.
The result is that the ketogenic diet (keto diet) tends to limit performance during high-intensity workouts, while lower-intensity workouts may be less affected.
Plateau
Weight loss plateaus are often a normal, yet frustrating, part of the weight loss process. If you’re stuck in a true weight loss plateau while following a low carb or ketogenic nutritional approach, it might be due to one or more of the reasons outlined below.
Reasons for plateauing or gaining weight:
Eating Too Many Carbs
Starchy side dishes, sugary desserts , Bites of things ‘here and there, Low carb alternatives. Nuts, non-starchy vegetables, and other low-carb foods , Hidden carbs, especially when dining out.
Too much protein
Too much dietary protein can drive down ketone production when consumed in excess of our body’s needs.
Too much fat
Your dietary intake of fat may be preventing your body from relying on its own body fat for energy; thus, weight loss stalls. The goal is to add enough fat (butter, oil, cream, etc) to your protein and vegetable sources at meals to ensure you’re not hungry between meals. However, fat is not a ‘free’ food, and calories still matter.
Alcohol
For some, as little as one or two drinks can impact weight loss. Beyond just its contribution of calories, alcohol interferes with the digestion and utilization of other nutrients, including fat. If you’re hitting a weight plateau and drink alcohol, evaluate your alcohol intake.
Getting Closer to Your Goal Weight
Note that as you get closer to your target weight, the rate of weight loss will likely slow down. That’s because the deficit of energy needed for fat loss gets smaller as your weight goes down. It doesn’t mean that you won’t continue losing if you have weight to shed, but it might take longer to come off than at a higher weight.
Of course, during periods of plateau or even weight gain, I was in despair. During those periods I studied and found products complementary to the keto diet that helped in the weight loss process.
Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, movie, a cheat day with your former carbs cravings, a relaxing bath. Rewards help keep you motivated on the path to better health.
In the end of my journey I reached my goal of reaching 75 ks, thus losing 27kg. It was a real victory!!
Related topics: Keto diet basics
References:
en.wikipedia.org
mport.com
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Best life hacks to improve yourself 
Good value information.
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