Weight Loss Tips

My Top 10 Tips for Weight Loss

Deborah KayBy Deborah KayJanuary 3, 202012 Minutes

Over the last 15 months, I lost 26kg and went from “obese” to “thin-muscular” with 21% body fat and a BMI of 22.7.

When I look at what I did over the year, here are the top 10 reasons for my weight loss success.

  1. Ketogenic Diet + Intermittent Fasting
  2. 15,000 Steps a Day
  3. Daily Fasted Zone 2 Exercise
  4. HIIT & Strength Training
  5. Fastidious Tracking
  6. 1,000 Caloric Deficit per Day
  7. Cheat Days did not Work for Me
  8. Two Glasses of Red Wine
  9. No Social Life
  10. Consistency, Consistency, Consistency

 

1. Ketogenic Diet + Intermittent Fasting 

I kept to a strict ketogenic diet (healthy keto: avocado, salmon, cod, fish roe, nuts, olive oil, and lots of vegetables), measuring my level of ketosis with my Keyto stick. I also did 16:8 intermittent fasting for most days. This dietary combo helped to regulate my hunger hormones (leptin and ghrelin) and curb my appetite.

For most of 2019, I tried to consume about 1,000 calories a day.

 

2. 15,000 Steps a Day

I started walking more in December 2018 when we moved next to the Botanic Gardens and increased my daily steps target from 10,000 steps to 15,000 steps a day.

Walking from the Tanglin Gate to the Bukit Timah Gate would be about 5.1km and would take 60 minutes. This would work out to ~8,000 steps and would burn 350 calories.

In order to make up the rest of the steps, I started taking the bus everywhere. On most days I would be able to hit 15,000 steps. Occasionally it would go as high as 20,000.

In 2019, my average worked out to be about 13,000.

 

3. Daily Fasted Zone 2 Exercise

Every day, I would do low impact, Zone 2 exercise in the mornings before my first meal. This would comprise of either a 60 minute walk in the Botanic Gardens or a 120-180 minute Ashtanga Yoga session. Occasionally, this would be followed by an intense 50 minute session at Crucycle or Crubox.

I believe that when your liver and muscles are depleted of glycogen, your body is forced to burn fat for fuel.

(See my post on Zone 2 Training for more on Fasted Exercise.)

 

4. HIIT & Strength Training

On top of my daily Zone 2 exercise and 15,000 steps, I would do Strength Training twice a week lifting heavy at the gym, and HIIT or cardio another two times a week (Crucycle / Crubox).

 

5. Fastidious Tracking

I tracked my weight with a MiFit smart scale from Xiao Mi. Each morning, I would step on the scale which would send my weight (and other readings) to My Health Kit and sync it with a bunch of apps (My Fitness Pal, Happy Scale, Polar)

I tracked my activity, workouts and caloric expenditure with my Polar A370.

I tracked my sleep with my Polar A370 and my Oura Ring.

I tracked my diet and caloric intake with My Fitness Pal.

I also tracked other metrics on a massive spreadsheet (activity, weight, meals in, meals out, poop, energy levels, water intake, caloric input, caloric output, Oura Ring sleep score, Polar sleep score, sauna, pain, predicted weight loss, actual weight loss).

I am a firm believer in “if you treasure it, measure it”. Tracking helps to monitor my progress and keeps me motivated. It also helps me make better, data-driven decisions. For example, I know if I fail to lose weight whether it is because I expended less or took in more calories.

 

6. 1,000 Caloric Deficit per Day

With my level of activity, I would burn about 2,000 calories a day (according to my Polar). I would try to consume 1,000 of calories a day, creating a 1,000 calorie deficit.

Based on the calculation that one pound of weight comprises of 3,500 calories, this, in theory, would allow me to lose ~1kg a week or 4kg a month. I ended up losing closer to  1.5-2.5kg a month, which implied that my Polar A370 would overestimate my calorie expenditure, and I likely under-tracked my caloric intake.

In reality, I probably ran at a 600 kcal deficit a day. But for me, the sweet spot would be to aim for a tracked 2,000 caloric output and 1,000 caloric input.

It is important to generate a big enough calorie deficit to shock your body into burning fat for weight loss. If I ran at a 300-400 calorie deficit, I would not lose any weight (likely because of metabolic adaptation, where your body just expends less energy to compensate for your reduced caloric intake.) I needed a large enough calorie deficit to push my body into fat burning and weight loss mode.

It does get harder.

As I lost weight, my Basal Metabolic Rate (BMR) decreased. I also began reverse dieting so as not to get stuck in with chronically low metabolic rate.  By November / December 2019, I was expending ~1,900 kcal and consuming ~1,300-1,500 kcal calories a day, and my weight loss stalled.

 

7. Cheat Days did not Work for Me

I struggled with cheat days. If I ate carbs indiscriminately, I would gain weight the next day and feel demotivated. I would also start craving the carbs I ate, whether it was cooked rolled oats, bread, brownies, ice cream, pasta, rice.

It became harder to maintain my discipline once I gave in to these cravings, especially with cookies, brownies and other sweet desserts.

I would allow myself a small amount of carbs on weekends, but not enough to throw me out of ketosis.

To treat myself, I would have a very small piece of sugarless dark chocolate with almonds each night (50 kcal).

 

8. Two Glasses of Red Wine

I would also drink alcohol. Two glasses of red wine would not throw me out of ketosis. I would try to limit this to 3-4 times of week, and it became was essential to keeping me sane.

 

9. No Social Life

In order to maintain my caloric input at 1,000 kcal a day, I pretty much gave up my social life. It is impossible to eat out and keep to 1K kcal a day. I also eliminated my binge drinking sessions with dear friends.

If you want to lose weight, you have got to make some sacrifices. This is one of them.

 

10. Consistency, Consistency, Consistency

The most important factor was that I was able to maintain all of the above 9 points for over 15 months. There would be days where I ate more or exercised less but in general, I was able to maintain this for the full period.

Consistency in diet and consistency in exercise is the name of the game, if you want to lose weight and to keep the weight off.

 

There were other factors: making sure my gut microbiome was in good shape (with lots of preserved foods), drinking 2-3L of water a day, getting 7-9 hours of quality sleep a night, but the above 10 tips are what I believe to be the most important reasons for my success.