If you haven’t, you might want to read my post where I outlined my plan for, okay I admit it, losing weight. I wanted to lose 1 kg (2.2 lbs) in one week. My starting weight on January 24, 2022, was 98.7 kg (217.5 lbs). I am 165 cm tall (5 ft 5 in), which puts my BMI at 36.2, or obese. If I was successful at losing 1 kg in one week, my weight today (January 31, 2022) should be at least 97.7 kg. It takes 7,700 calories to burn 1 kg of fat. Therefore, every day I must create a deficit of at least 1,000 calories per day for one week.
I planned to retrain my body to crave food less. The way I would do it is by a combination of intermittent fasting (IF), meal portion reduction, and walking. Here is the breakdown:
- Why intermittent fasting (IF)?
Because it’s simple. You can do it with what you normally eat. This is important when it is difficult for you to choose healthier food options from what is available around you. - What is my IF pattern?
I do a 16:8 IF. That means I allow myself food only in an 8-hour window everyday. I do not eat ANYTHING for the remaining 16 hours. If I do it right, the energy from the food I ate in the 8-hour window would be spent after 10-12 hours, and the body would be forced to burn fat as energy source for the remaining fasting time. - How about macronutrients?
I don’t really control my macronutrients. I try to have lesser carb than I used to, more fiber, and some protein. - When do I start and stop eating?
I start the 8-hour window at 10 AM, and finish at 6 PM. When I was very hungry, sometimes I started at 9 AM. One day when I was so busy at work, I did not start the window until 12.30 PM. But I still closed it at 6 PM, making my fasting a 18.5:5.5. - What about that portion reduction?
Before this, I often ate big breakfast. I ate two plates of meal at lunch and at dinner. I also snacked between meals. I racked up 3,500-calorie intake every day, while I spent only 2,400 calories. No wonder I balooned from 73 kg at the beginning of the pandemic to the 98.7 kg that I was at January 24. That is why I compement my IF with portion reduction. - How do you reduce your portion?
Let me show you a sample comparison of what I used to eat and what I eat now:
| Before | Now |
|---|---|
| Breakfast (7 AM) | Breakfast (10 AM) |
| – Scrambled egg – Two sausages – Toasts – Coffee | McDonald’s – Sausage wrap – Hash brown – Apple Pie – Coffee |
| Morning Snack (10 AM) | Morning Snack |
| – 3 pieces of fried bananas | (still full from breakfast) |
| Lunch (12 PM) | Lunch (12 PM) |
| – 2 pieces of fried chicken – Rice (2 helpings) – Sweet iced tea | – 1 piece of fried chicken – Rice (1 helping) – 2 pieces of fried banana – Coffee |
| Afternoon Snack (4 PM) | Afternoon Snack (3 PM) |
| – 1 bag of potato chips or – 100 grams of peanuts | – Coffee with cream and a little sugar |
| Dinner (8 PM) | Dinner (5 PM) |
| – Fried fish – 2-3 servings of rice | – 1 serving of Rice with fish and vegetable |
| Nightcap (9-11 PM) | Nightcap (9-11 PM) |
| – Highball with 2-3 shots of liquor | – When working late, I sometimes have black tea (Nothing with calories after 6 PM) |
- What are we looking at here?
You will notice that I don’t limit myself to clean food, such as boiled, steamed or sauteed dish. I still eat fast food, fried food, snacks, soda, and rice. The main difference is how much I eat, and when. I eat less, and I stop eating early. - Snacks? Really?
Yes. Sometimes I get hungry in the afternoon. If the hunger is manageable, I overlook it. But if it is close to starving, I eat some snack with coffee. Coffee helps to make you feel full faster. - Why walking? Doesn’t running burn more calories?
I am heeding the advice of my past dietician. She said, “While you are still above 80 kilograms, avoid high impact sports to save your knees. Try to exercise for 150 minutes a week. Walking or swimming is good.” I did try to run for one minute the past week. Boy, it was as though I had a huge backpack with me. So I walk. - How long do you walk and how often?
I aim to walk for 3 km (1.8 mile) a day. One day I walked leisurely at 18-20 minutes per km, at other days I walk fast at 12-13 minutes per km. The walk usually ends in 36-60 minutes. I want to walk everyday. But the past week I only walked 4 days. I regret it.
The result
This morning my weigh-in returned the result of 96.7 kg. I lost TWO instead of 1 kg. Yay! There is a regret though. I was already at 96.6 kg on January 29. But my weight went to 96.9 on January 30. I am sure that was because I skipped walking on the weekend. If I had walked, I might have lost more than that.
Honestly, I am unable to be sure whether the 2 kg loss came from managing a deficit of 1,000 calories per day. But the good news is, the method works. This week, I am thinking of regularly adding fiber to my diet. I am looking to reach the high 95 at the end of this week.
Disclaimer: Each person has different physiology. Hence, the weight-loss method that works for me may not work for you. Consult your physician before attempting any weight adjustment.
Life At Slow-Mo 
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