Not So Heavy

If I can lose weight so can you!

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I lost weight using some the techniques mentioned in this section

Diet Ended – 5 Things I’ve Learnt So Far

My diet ended 6 weeks ago and I have to admit the weight has been yo-yoing.

This is perhaps not a surprise since there have been a number of factors that have affected my day to day life.

Here’s a brief summary of circumstances over the past month and a half and my take-outs so far.

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I lost weight using some the techniques mentioned in this section

What I did in 2016 to Achieve My Weight Loss Targets

Achieving my weight loss targets for 2016 would be harder, I knew, after losing 15kg first phase in 2015.

As per previous posts on how to achieve SMART goals and targets, (and last year’s too) and how I fared this year it is again time for the gory details of how I got to where I am today.

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I lost weight using some the techniques mentioned in this section

My Weight Loss Status For 2016

My second stint of dieting finished on Monday this week. Another stretch of 20 weeks to try to get my weight down to what I consider acceptable for me… After I Decided That I Had Lose Weight I managed to lose 15kg in my first phase of dieting – only to put 3 of it back during a 3 week holiday in Thailand.

After some time into this phase though I realized that I might have to modify my targets somewhat. Below are the key stats from the 20 week period up to May 30th this year.

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I lost weight using some the techniques mentioned in this section

Before And After – Effects of Weight Loss

As I approach the end of my dieting program it would be great to give some examples of before and after. Unfortunately I am usually behind the camera so getting comparison shots is pretty hard to do.

However I did manage to find one picture that I could reproduce one year on. I have many measurements that I will list below but as they say “A picture is worth a thousand words”.

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I lost weight using some the techniques mentioned in this section

My Weight Loss Targets For 2016

My weight loss targets for 2016 would change from my initial plans for a number of reasons. My “pie in the sky goal plans” were to lose 20kg. From my phase one diet I lost over 15kg, but of course put back 3,5kg on my vacation (as partly expected).

So my weight when starting phase two was 81,6kg, down 12kg from when I started the diet. I would aim again at 0,5kg per week for 20 weeks. So total loss would be 22kg and an end weight of 71,6kg – surpassing my goals. However as time went on I had to reassess the situation a bit.

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I lost weight using some the techniques mentioned in this section

How I changed my eating habits – 3 phases

As I write this I am 3 weeks away from completing my second stint of concentrated weight loss: mostly achieved through changing my eating habits.

As I already said I had a program for 20 weeks in 2015, took a break, then started for another 20 week cycle to finally reach my goals.

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Hints, tips & tricks to successful weight loss

Gamification – Bonus Tip To Reach Your Goal

In my last post I suggested 2 ways to reach your goals. This applies to all goals really, not just weight loss. This week I include a bonus tip: gamification. Even if your goals and targets are SMART you may need extra motivation to push you along the way.

But what is gamification?

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Hints, tips & tricks to successful weight loss

Use Small Steps & Micro Targets To Reach Your Goal

Dieting can be pretty difficult at the best of times. Whether you are forced to diet or not, setting up SMART targets helps gives you something to aim at. But what about the motivation? Use small steps & micro targets.

If, using my target weight loss as the example, you told yourself that you are aiming to lose 22kg that sounds a lot. In my case I believe it is since it is almost a quarter of my start out body-weight. You might be so put off by the enormity of the task at hand that you give up before you start.

To make it attainable, relevant and timely all help in making the goal achievable. But how do you then get the drive and belief to actually reach these goals?

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I lost weight using some the techniques mentioned in this section

Diet Break – Thailand – Why I missed my Target

Diet break time: The trip to Thailand in December 2015 was great. I knew it would be tough and there were many factors that would mean I would not keep my target of staying under 80kg in the 3 weeks I as “normal”.

I said before in summarizing what happened during my break. I thought since there has been a lot of text on the site so far that I should treat you to some fairly exclusive photos. These highlight some of the reasons I missed my target during my diet break.

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I lost weight using some the techniques mentioned in this section

Break From Dieting – What Happened After Phase One

As planned I had completed my 20 week phase of dieting and surpassed my 10kg weight loss target by over 5kg. But now it was time for a break from dieting. I was sure though that during my intended time away that I would put some the weight back on.

The aim for this period was then to control the kilos and not pile the pounds back on. I had a specific allowance or target in mind for the 3 week period.

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