Here is the weight loss question I answered on Quora today:
How do I decrease weight from 74 kg to 60 kg of a 5’3 female?
In 2008, I followed a food and fitness program that took my weight from 67 kg to 60 kg in 12 weeks. What was even better is that I lost three dress sizes in that time and my waist went from 78cm to 66cm.
Here are my 4 keys to losing weight and sizes quickly and permanently:
- Eat adequate amounts of whole natural protein and fat, and eliminate added sugars and processed carbs. The saying I used during my program was, “Nothing out of a bag or a box.”
- Lift weights to maintain muscle and metabolic rate. The top goal of weight lifting isn’t calorie burning. The top goal is to build or maintain muscle so that your diet won’t burn it and leave you with a higher body fat percentage and a slower metabolism.
- Add interval training to increase fat burning and help manage appetite.
- Set goals for success. Choose a specific period to focus on your food and fitness changes. In my training practice my clients used 6 or 12 week programs. Choose a smart weight loss goal. Two pounds a week is reasonable when you are eating and training effectively. Follow process goals as well as outcome goals. Plan your menus, shop for, and prepare your food. Schedule your training sessions: for example: lift 3 times per week, and do interval training 3 times per week.
In my case, the diet I used was a whole food diet of 20 grams or less of carbohydrates per day from vegetables that grow above the ground, 100 grams of protein, and 80 grams of fat. I call this a “Leaner Keto” diet, and I used these exact macros to get excellent results when I did the “Ketogains” program a few years ago.
I am not a doctor or dietitian, and you should consult one before starting a diet and exercise program. My motto is, “Eat for yourself,” because I do believe that you need to discover and focus on what works for you when it comes to food and fitness.
Wishing you well,
If you have question on food, fitness, and goal setting, post one in the comments or email me at:
My complete nutrition program is available here: Click Here for Sugar Freedom http://sugarfreedom.com
My book on Amazon: https://amzn.to/3ql26LB
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