Відео

Good job hope me good luck to lose 5kg

First of all, I'd like to congratulate you on your weight loss. 90 lbs is HUGE! It's life changing! I've personally lost ~50lbs (~190 -> ~140) through very similar methods! I'm now past what my goal weight was, and now I'm in maintenance mode. For context, I've been trying to loose weight for YEARS, and I found a system that works for me (similar to yourself). A standing desk with an under-desk treadmill is amazing for winters! That's what I use. Walking daily is huge. This was the biggest change in my lifestyle too. Our bodies are meant to move, not be stationary. Living a sedentary lifestyle leads to a TON of issues. I also started noticing health issues in myself, and after a family member passed away early last year, I wanted to fix my health too. Walking changed my life. A tip I have for people is to use a smartwatch (I use Samsung but Apple watch, google watch, or a fitbit works) and have a step count goal. Seeing a number go up gives me dopamine, and makes me want to walk more. Also helps me mentally go "I'm X% to my daily goal". The other VERY IMPORTANT thing you mentioned: Do it for yourself. Trying to loose weight for a girlfriend/boyfriend/husband is cool, but it's not an intrinsic motivation, and is (in my opinion) much more shallow. Wanting to make a personal lifestyle change and improvement will allow you to stay motivated for MUCH longer. Also if a relationship doesn't work out, you're still motivated to keep going. On the topic of calorie counting, this is critical. 90% of weight loss is diet, 10% is exercise. You can burn a ton of kcals, but if you eat like crap, you won't loose anything. I don't use an app, I just eyeball calorie counts. Pro tip: When in doubt, round up. Most people can't tell how many calories a food is. If you don't know, look it up to get a range, and use the higher number in the range (better safe than sorry). A very important note also is that diet doesn't mean not eating out or going out with your friends. I love that you mentioned this in your video. What I personally do is, if I'm going out to the bar with friends, I'll eat a big chipotle bowl (chicken bowl, extra chicken) as my combined lunch/dinner at ~3ish, then the rest of my cals are just from drinks (I drink a lot...). The lesson from this is: You can go out, and STILL loose weight! Just plan your food around your plans! If you have to make your life worse to maintain a diet, you won't want to do it long term. For me, I faced many plateaus. My weight was stuck at 170, 160, 150, 148, 145... for WEEKS! This is a plateau. You can take a break maintenance week to break this, or just stick with your calorie deficit diet and you'll break through this. Plateaus are completely normal, don't worry! Lastly, one thing I'm dealing with is that I'm terrified to gain weight. This is a mental thing for me, since I was fat for so long. I think this is something a lot of people don't talk about, but mental health is important. If you're going to oktoberfest for example, make sure you eat a good meal and don't starve yourself by accident and black out (personal experience... not good)