Hello All.
This article is especially for those of you who might be interested in losing some weight the natural way, without using any supplements, medication or medical procedures.
Some self info
Male. Asian.
Height : 5' 7" .
Start date : 20 Oct 2019
Age at start : 59 yrs
Starting weight : 97 kg (213 lbs)
Current weight : 77 kg (169 lbs)
Ideal weight : 66 kg (145 lbs)
Waistline at start : 46 inches
Current waistline : 40 inches
What I did
1. Stopped consuming sugar. No added sugar in drinks. No cakes, doughnuts, ice cream etc.
2. Limit daily meals to three (or less). Ideally only have breakfast, lunch and dinner only.
3. Limit carbs. Limited rice intake to 100 g ( 4 ounces) per meal.
4. Limit consuming sweet fruits such as watermelon, bananas, durians, rambutans etc.
5. Do intermittent fasting. No eating between 6 pm to 9 am.
6. Do daily walk of 60-90 minutes duration.
7. Keep a weight loss record. Mine done at two weeks intervals.
Results
By applying the above routine, I managed an average weight loss of about 3 kg per month between 20 Oct 2019 - 31st May 2020. Thus in total, managed to lose 18 kg, from 97 kg to 79 kg. After that, as can be seen in the graph below, the above weight loss regime does not seem to work anymore. For the period 1 June 2020 - 15 Mar 2021, the weight just hovered between 78 to 80 kg. However, between 15 March 2021 - 15 July 2021, I did manage to briefly bring the weight down to 75 kg by doing the Muslim dry fast.
Conclusion
It would appear the weight loss regime I followed only worked effectively when I was above 80 kg. At around 80 kg, it would appear more extreme measures need to be done for further weight loss. This would probably involve reducing the daily meals from three to two or only once a day.
