Losing weight is tough. It’s probably one of the hardest things a person will ever do in life. I have recently lost 40 lbs. and I want to share my tips, knowledge, and any experience that I had while on this journey. I have gone through ups and downs and I wouldn’t want anybody to go through what I went through or even feel the things that I went through. It was tough and I still have a long way to go, but I thought If I shared my journey with other people, then maybe they could be more prepared for their weight loss journey.
1. Know your body and its limits. I can’t express how important this is because in the past when I would attempt to lose weight, I would do it the way others have done it. I studied my body, I researched things that can contribute to successful weight loss, and I’ve gotten to know what works for my body type, shape, and metabolism. Try finding out your body type (Ectomorph, Endomorph, Mesomorph). I am an endomorph, with some slight mesomorph body type.
• Ectomorph: Long and lean, fast metabolism, difficult to build muscle and fat. Stick to complex carbs that will make you feel full longer, use compound movements rather than isolated movements, and protein shales could give you that extra boost.
• Endomorph: Has the best strength advantage, wider body (can be stocky too), Store muscle and/or fat in the lower half of their bodies. They have to have a strict eating plan, eat few carbs and increase protein intake, compound movement is best for this body type, lots of aerobic exercises such as HIIT, boost your metabolism by incorporating high strength activity with low reps, but always try to avoid over training to protect muscle repair. Fun fact: stress can cause and keep fat around the midsection. So, try to decrease your stress level.
• Mesomorph: can be lean and muscular, natural athletic build. They find it easier to gain muscle and lose fat. Incorporate some aerobic exercises with some moderate lifting. Eat a moderate amount of carbs, fats, and protein.
• You can be a combination of these body types. To figure this out you have to know your body. There are test online in order to help you figure it out.
2. Workout and eat according to your body type and shape. For body shapes people tend to be a rectangle, pear, spoon, hourglass (top hourglass or bottom hourglass), apple, diamond, round, and athletic. There are other body shapes, but I feel like those are the most common you will see. All shapes are beautiful in my opinion. I struggled trying to figure out what shape I have, so I took my measurements and used that to help me figure it out. Also, there are test online to help you as well, but you still need to know your measurements. I am a bottom hourglass.
• Rectangle: all of your measurements are about the same. Wearing off the shoulder tops and belted waists compliments this shape. Eat until you are full. Avoid limiting food groups.
• Pear: shoulders and bust is narrower than your hips, have an accentuated waistline. Wearing clothing that shows off your waistline is key to looking great. Eat lean proteins, leafy greens, and healthy fats. Try to limit your sugar intake.
• Spoon: your hips are larger than your bust. You may carry some weight in your arms and shoulders, defined waist. Clothing that looks great for this shape is things that are “baby doll” like because they accentuate your waistline.
• Hourglass: hips and bust are nearly equal, well define waist that’s narrower than your hips and bust, legs and upper body tend to be proportionate, shoulders and butt are rounded. Form-fitting clothing and clothes that’s tailored to the body makes this shape look well. Top Hourglass: you have an hourglass shape but your bust is slightly larger than your hips. Bottom Hourglass: your hip measurements are slightly larger than your bust, but you still have that hourglass shape. Vegetables are a good eating choice. Try to avoid sweets.
• Round: bust is larger than the rest of your body, full midsection, and narrow hips. Clothes that look great for this type is usually shirts that flare out.
• Diamond: broader hip than shoulders, fuller midsection, narrow bust, slender arms, and carry more weight in your upper thighs. Clothes that look great for this shape is flowy off the shoulder type of shirts.
• Athletic: muscular, not really curvy, waist is narrow and isn’t really defined, hips and shoulders are about the same in measurements. Halters and strapless looks really good for this body type.
Knowing this information can help you choose your strength training wisely so you can have a well-defined look to yourself and also, so you don’t be doing the wrong exercises that’s not tailored to your body shape. Also, food choices have big effect on body shape as well.
3. Some weight loss friendly foods are: Whole eggs, leafy greens, salmon, vegetables that are high in fiber (broccoli, cabbage, cauliflower), lean beef and chicken breast, Boiled potatoes, tuna, beans and legumes, soups, cottage cheese, avocados, apple cider vinegar, nuts, whole grains (quinoa, oats, brown rice, and some cereals), chili pepper, fruit, grapefruit, chia seeds, coconut oil, and full fat yogurt.
• These are general weight loss friendly foods. Remember to eat according to your body type and shape.
4. No matter your body type, DRINK LOTS OF WATER. I can’t express how important this is. Water cleans out your system by flushing out toxins, aiding digestive health, it’s a natural metabolism booster, it keeps your hydrated, and it can help with making you feel faster or longer. There is so many other benefits of water, but I just highlighted a few.
In my experience, I ate a high protein diet, low sugar, and did lots of cardio exercises in order to lose the 40lbs. My body is plateauing, so I am going to change it. Working out and dieting is hard. For me, I didn’t know which one was harder. Starting out, I hated working out, I had low energy, I felt hungry all the time, and this made it hard for me to keep being motivated.
I had to learn my body and its limits. I had to understand that just because this works for someone else, didn’t mean that it will work for me too. I can workout without feeling tired (I still have my days), I know how to eat and still feel full. I started to feel more confident in myself. Now, that I’m plateauing I’m starting to feel insecure because I’m not seeing any changes, but I’m learning to accept my body and I will just have to adjust my regimen and stick to it until I start seeing some changes.
*also I am not opposed to weight loss medications or surgery. You still have to learn your body and its limits in order to get and see the results that you want to see.
Sorry for the really long post.