dutoit.claudia36's Journal, 25 Apr 22

I started where you are ❤️it is possible. Be patient with yourself and don't try conquer all of the mountains at once. Start with a goal - no more takeout. Once you've got that, not more bread and pasta. Once you have that, no more processed foods, then graduate to no more sugar (personally the hardest one for me). I started low carb in September 2020, and I literally only graduated myself to full on "clean keto/healthy keto" in March of this year. There's been many ups and downs, weight loss is not linear, and through consistency and small changes I am getting there. Realise that it will take time, you aren't going to weigh 65kg by the end of winter - weight lost fast is weight gained fast. Personally I also don't exercise like a mad woman, I do definitely move more, but that's easy because I used to be so "tired" from moving around all my weight that I moaned when my husband parked too far from a mall entrance. But 80% of this battle is eating so in my personal opinion beat that first and come spring start focusing on small wins like walking twice around the block and challenge yourself weekly to then go further. When you comfortable with that add 10 squats per day and then the next week 5 push ups to that. Really small wins and consistency is all you need. And finally, my number once piece of advice is - don't wait for motivation to find you. Motivation is a finite resource, it comes and goes and if you going to sway with every ebb and flow of motivation it will be increasingly hard to reach your goal. Make your ultimate goal to change your lifestyle and not just put yourself on a diet. 

This sounds extremely rude or wrong of me to say, but please believe I mean it with heartfelt sincerity because I really have been where you are - at my highest that I even checked I weighed 104kg, and it may even have been higher because I was so ashamed to get on a scale - you may not have reached the point of rock bottom desperation where changing your life is the only option yet - because for me it was only at that point where motivation was a complete non-factor. I am not saying I attack every day with determination and get on a treadmill and sweat my ass off, but I found myself a set of rules that I operate within, there is some give yes, but they have become my boundaries and my habits, much like saying I will brush my teeth twice a day (because that's just what you do end of story). I don't need to repeat them to myself or motivate myself, this is just how I live now. 

been where you are. honestly. I couldn't imagine what losing 25-30 kgs looked like and it certainly didn't seem achievable. I suggest breaking it down to smaller more manageable goals. 2-5 kgs at a time gives you lots of learning opportunities. you need to learn about fat loss Vs weight loss to make peace with weight fluctuations. small daily changes make massive differences. you don't have to drastically change everything.. just make a few good decisions a day and eat a few hundred less calories. you don't even have to restrict by a lot. 200-50O less a day (think of Skipping a couple snacks, not drinking sugar, or leaving something off your plate) weigh your food. not kidding. even peanut butter and avo. weigh it. it'll blow. your. mind. it's not an easy journey. and it doesn't get easier as the weight comes off. but it is absolutely worth it. take your time. learn the lessons. track all your intake. be kind to yourself alon the way  

I could not agree with Shereen more - get a kitchen skale, I weigh every single thing I put in my mouth. Before I went full clean keto I would weigh a single dorito 🤣🤣🤣 but yes, break it down in to smaller goals, so some research, find what works for you, make small consistent decisions you can stick to and you will eventually get there. 

Go see a proper nutritionist 

Thanks for everyone's advise. I'm not looking for a quick fix. I think I'm just looking for motivation. I know what to eat but I go back to bread and sugary things as soon as I start to feel lethargic and all head achy and just not myself..I battle to drink water and do no exercise except for the walking at work Monday to Friday. So I do get some steps in daily I just don't have the energy or want to cook a proper meal at the end of each day, so something easy but then snacking from 3pm until I go to bed also doesn't help. I will get there, just need a kick up the bum.  

I found that it helped me to log everything I eat with the aim of being about 3-600 calories below my allowance. I can have a few of my favourite things without feeling like I’m deprived! I also set my goal at the beginning of the year to lose 5kg as I wanted it to be achievable. I have lost the 5 but it’s taken 3-4 months of exercise and watching my food intake! I’ve moved my goal to lose another 6 which will probably take a bit longer but I feel much more motivated as I can see the difference. I would also highly recommend doing park run if you have one in your area, you don’t have to run it, lots of people walk with children and dogs, it’s a great way to get some exercise and fresh air! It’s also timed so if you register you can see your time progress, and it’s free! 

I think you perhaps struggling with eating high carb, getting that energy crash and then looking for a carb high again - perhaps start with eating less bread for a while before trying to cut it completely. Good luck x 

I think you should try taking salad & a piece of meat(chicken/steak/pork) for lunch that is quiet filling also maybe try boiled eggs (1 or 2) for breakfast. That should help until you go home for dinner but try your best to fight the cravings I know it’s hard but it does get easier & much better especially when you enjoy what you eat like the salads & stuff Also hydrate a lot with lots of water because you will be dehydrated eating less calories but the water will help keep you hydrated & sometimes you think it’s hinger but it’s actually thirst. Anyway all the best I’m rooting for you❤️ 

Motivation...? That's a good question. I think you'll have to find your own reasons, but mine is because my clothes no longer fit! And I don't like photos of myself, I look round! So I want to be comfortable in my skin again...  

Caffeine... I use a supplement called Hyperburn. It's a caffiene bomb.🤣🤣🤣 Gives me energy all day long. Excersice is a MUST. If you don't excersice you are going to battle burning more calories than you eat. You want to be in a calorie deficit. That's how you loose weight. Don't allow anything to stop you. It's a habit and that's WHO YOU ARE. YOU EXCERSICE DAILY. IF IT RAINS... YOU EXCERSICE IF IT SNOWS... YOU EXCERSICE IF YOU FEEL SAD... YOU EXCERSICE WHEN YOU REALLY REALLY REALLY REALLY DON'T FEEL LIKE IT... YOU...? EXXXXXCERSIZE🤣🤣🤣 You CAN do this. When the weight startd coming off you WILL feel motivated.  

Hi how do I track my macros? Or calories? Can’t seem to get if right pls help 

Most of your weight loss is going to come from the way you eat, not the exercise... so don't stress too much about the exercise for now. It is good for you and may help with your mood and energy levels. But try to work on slowly cutting down the high carb foods. That will honestly make the biggest difference. Just start with small changes as WaistAway87 advises. You'll get there, but it will take time and some permanent changes. One small thing at a time. You got this 💪🏼 

Buy Nova dark chocolate 2 blocks with a cup of coffee No sugar it the ultimate pick me up 

I find that it’s easier to exercise at home during winter. Start a program where you can do something different everyday. I still use Insanity or Focus T25 or a punching bag 

hi there, I am a nutrition student at the university of Pretoria currently doing my honors. feel free to message me on 0819714919 for any questions and assistance 

the cold should really not be a reason to not exercise especially In jozi..but most of your weight loss will come from diet ...you might need to stick it out with feeling abit sick ...its all about how much you want to get down to that weight 

I got a rebound trampoline today that I can exercise at home. 

Look, you really don’t need to fully cut out anything, this app will help you be in a caloric deficit, but don’t go to the extreme, what you need is a lifestyle adjustment, so something sustainable. No that won’t give you a kg off a week (maybe the first week with water weight etc, it will seem that way on the scale, but actual weight off no..), honestly just go for something that will actually work for you. No one can tell you what foods you can’t live without, but just make sure you eat less. Losing the first 5-10 kgs won’t be too difficult, but after that remember you need to adjust your caloric intake for your new weight (less body mass uses less calories) but also your new metabolism (which will be slower because your body is used to higher quantities). Losing weight is like 80% or more food, exercise is only a small part, so if you can’t do it lots, it’s not a huge issue. When you can, do some hiit. 20 mins is all you need and the cold isn’t a reason to skip it because I promise you’ll be sweating, but you can also do it inside. Don’t be scared of carbs, but get high quality carbs, ones that will sustain you and give your body nutrients (fibre mainly). There is no problem in starting your day with oats, actually high fibre diets are one of the few things proven to actually help you lose weight. I know everyone says something different, but for me, I don’t need a lot of ‘quick energy’ which is carbs, in the evenings, so I skip them then and just have some lean protein and tons of veggies. I try start my mornings with a mainly veggie (frozen) + a little fruit (mainly berries, frozen from spar) + full fat greek yoghurt + about 30 grams of oats shake, this keeps me full until lunch and provides around 300-400 calories, vitamins, minerals, and a bit of fat and protein to get that full feeling. For lunch I try to have a big salad (no cheese, no dressing (only olive oil and balsamic vinegar) and no bread), a soup, or both. I really like making a tomato soup with checkers monte something passata, blend some carrot, onion, garlic and celery sticks in, and eat like that or sometimes add some little low fat mince meatballs. You can have a big bowl, and there won’t be too many calories at all. If you eat like this on a normal basis, you can have a little ‘treat’ occasionally, but even then, I try to not have any cake, I will only drink tea, coffee or water (I’d rather eat my calories), or real calorie bombs like pizza. I’ll have a burger but take off the top bun and skip the cheese and chips. This way you can give in to cravings a bit but not diminish your weeks worth of work. Anyway, don’t cut out anything, because in my experience as soon as you tell yourself that you can’t have it, you’ll only want it more. If you feel like it , have a little, and honestly at 95 if you just eat less and very little ‘cheats’ you should be losing already, especially if you measure your intake, instead of guesstimating. People often underestimate calories they take in. Best of luck! 

definitely don't cut anything out. Ever. Stick to your calorie deficit usually it's around 1600 to 1800 cals a day. Eat whatever you want. But in moderation. Otherwise it's not sustainable and you'll be in a constant rut