Kunguta kung kung

hmmm. It seems you've been helping chaps make gainz... all kinds of gainz... using your 8-step formula. Can you elaborate on step 3, and where to procure said powders?

Personal experience is to stop eating too much

The tip I can give on losing weight is to tackle the mental side of it first. There are a few mental hurdles that need to be overcome before you even think of diet and exercise:

1. Not being honest with yourself about how much you eat.
2. Finding mental comfort in tasty food.
3. Finding being active in daily life(outside of the set exercise time) as something that's beneath you.

Low carb plus sizeable protein and high calorie expenditure weightloss program.

______________________________
In order to lose weight, your calorie expenditure must be greater than
calorie intake. A calorie deficit MUST be attained.

To burn 1 pound of fat, a 3500 calorie deficit is required. To gain 1
pound of fat, consume 3500 more calories than you expend.

Calorie expenditure is a function of BMR and physical activity level.

Human body weight mainly consists of bones, muscle, fat and water. For
every pound of fat stored, 3 pounds of water are stored. Sodium, from
salt, exacerbates or adds to more water retention.

Weight lost can be fat loss, water loss or a combination of both. For
every pound of fat lost, 3 pounds of water is lost. Muscle loss is
discouraged. A diet and exercise approach is the best program.

If you want to lose weight pretty fast, train and diet like in a 'boot camp'.


In my weightloss program, I took low carbs, restricted sugars (even
from fruits) and walked briskly, walking as if late to go somewhere,
for atleast 3hrs on a flat path or route with hilly stretches. I did
this atleast 5 days per week.

This walking route takes over 18,000 steps or strides which is well
over the 10,000 recommended daily steps. Hence the high 'forced'
calorie deficit and weightloss.

A treadmill workout with varying gradient can also achieve the same quick and guaranteed fat burn.

Generally, walking briskly for 2 hrs or jogging for 45 mins or 10,000
steps daily can burn 2800 calories in a week. With the right diet and
a calorie deficit, this can also yield some weight loss.

Below is my meal plan.
Breakfast.
2 or more cups of tea with milk restricted to one teaspoon sugar per
cup. No other carb.

Lunch
1 banana plus 'one other'.
One other is 1 boiled egg or handful peanuts or small avocado or any
other small fruit.

Dinner
1 cup or 250ml french beans.
1 bunch of spinach with stem.
1 average tablespoon coconut oil eg kentaste from tusys or naivas.
1 tomato
150ml by volume or 1/2 cup of githeri.
100g or 6 small pieces of meat.

_____________________
cooking procedure.

Boil the meat, then add githeri and coconut oil. Throw in all the
veggies and half cook them to a 'crunchy' feel.
Barely cook the veggies. No salt is added.

Take that dinner everyday like you would take a dose of medicine.
To spice the meal, occasionally add 1/4 cob roast maize kernels and mix
everything together.

Drink atleast 2 litres of water daily.

Mid-morning or mid-afternoon or after dinner, drink tea if need be.

Snack on limited peanuts and other nuts when hunger pangs strike.

Avoid alcohol, cakes, soda, candy or sweets, artificial juices and any other junk carbohydrates.

Githeri can be replaced with any other restricted carb eg rice,
ugali, chapati but in small equivalent quantities.
From experience, these don't go well with all the ingredients above.

This weightloss program requires willpower and a high level of discipline.

Sit back and see/watch/feel your body drastically and 'magically' shrink!!!

_____________________________
Change in some vital signs

After 100 days of religiously following this program, with few rest
days, weight dropped from 94.3kg to 73.1kg. Last weighed this low over
20 years ago! Weight loss of 21.2kg. BP dropped from 149/84 to 133/81.
BMI dropped from 30.79 obese class I to normal weight BMI 23.87 at
175cm tall.
A 'body age' reduction of atleast 15 years while rekindling gait,
posture and stamina.