Nozwakele's Journal, 05 Apr 19

Intermittent Fasting and Calorie Control have both worked for me, with and without exercise...  

I agree with Shereen - a specialist told me that how much you eat is essentially the most important factor for weight loss. Simple but true - people tend to over complicate it! 

As long as you create a colorie deficit you can loose wieght, even without exercise  

Walk is also good 

there's a common saying that goes...weightloss is 80% diet and 20% exercise... 

I haven't been to a gym in 4 years... 

Ive lost 36.7kg in 6.5 months without going to gym or walking or any sort of exercise. Calorie control is the 1 key! Choosing food that suits your body and macros that are conducive to stimulating weigh loss is another key. Im only going to start exercises went i hit my first goal, because i was afraid that exercise while at a weight if 182kgs may damage my knees and other parts of my body. So kick your leg up, set your calories to the best rate for your body and size and stick to those calories choosing the right foods for your body 

@Fat Mikes... What diet were you on? 

Mike’s spot on. I lost my first 20kg with keto and meticulous calorie counting. It wasn’t sustainanble once I started exercising, but it worked great while sedentary. As an aside, keep enough protein for tissue healing and don’t ZERO the carbs, as they are necessary for protein transport. 

@Ningi: no diet at all. I started by reducing my Calories to 1200, which was a bit low for my size, but shed 12kg’s in month 1. Then picked up to 1600 calories as my slimmer shell was moving around more during work and needed it. Then recently pushed my calories up to 1900 which was tough cause it slowed my progress down for about 24 days hovering around the same weight. Body got used to the additional calories and started to shed more kg’s. I cut out starches such as potato, pasta, rice, bread etc... my macros i aim for 25 percent carbs, 40 percent fat and 35 percent protein. I take two protein shakes ( usn whey isolean) a day to try keep my protein macro in check, and they also help to add two extra meals into my days meals. I reward myself on a weekend or Saterday, depending if my body or mind tells me i need it, and i believe this to be an integral part of my journeys success. I dont binge at all during my journey unless its those off days. I have two blocks of lindt chocolate some evenings to keep the sweet tooth fairy away.  

Dinner must be before 8pm cause ive proven it causes weight increases after 8pm. 2.5 to 3 liters of water a day. Meat i stick to 150g portions as red meat, especially lamb is calorie expensive. Skinless chicken breast and fish i eat 200g portions as they are more calorie friendly. I dont eat sugar, or drink fizzy drinks. Coffee is with double thick cream, milk and a dot of raw honey. Spices are organic, fresh herbs, lots of garlic, and vegetable salt. Braggs liquid aminos is a grey salt substitute for stews. Bottomline you know whats good for you and whats not, some choose to ignore the messages your brain is sending. Listen to the body, it talks. Good luck.  

Indeed u are strict mike... well done to u. Thank u for the info. Much appreciated  

How about walking at a steady pace for 25 min a day?  

I lost 42kg without exercising. Maintained a very strict diet. If your mind is right then you are good to go 😊 

What has become very clear to me on my journey is that my calorie consumption is good.. until I get bored or I want to procrastinate. Snacking adds A LOT of unwanted extra calories. So being mindful of that is also really important.  

What has become very clear to me on my journey is that my calorie consumption is good.. until I get bored or I want to procrastinate. Snacking adds A LOT of unwanted extra calories. So being mindful of that is also really important.