How to Lose 13 Kilograms (28.66 Lbs) of Body Weight in 4 Months?

Preface

In the last week of September, World Heart Day reminded us to keep an eye on our BMIs. For the past 10 months, I’ve been working to reduce my BMI to the lean range of 18-22. I started the year at 80 kg, a BMI of 25.535, which is borderline normal or slightly overweight for my height of 177 cm. My hip size was 36-1/2 inches. I planned to reduce my weight over 12 months, a slow and steady process that I wanted to complete before the next New Year so I could start 2009 with a new set of resolutions.

With a clear target to lose weight without losing vital minerals or compromise on immunity, I reached my goal by the last week of April, shedding 13 kilograms (28.66 lbs) and reducing my hip size from 36.5 inches to 33 inches. How did I do it? Read on to learn the simple secret: work more and eat less.

Secret 1: Work More

When you exercise on an empty stomach, your body breaks down fat for energy instead of absorbing energy from food you’ve eaten. This is especially effective when you exercise in the early morning after a bowel movement.

I knew that exercising on an empty stomach would help me lose weight. So I started taking a morning walk. That’s all I did. I didn’t do any other strenuous exercise.

I started my day by getting up at 5:30 AM. After brushing my teeth and having a bowel movement, I headed to the track by 6:00 AM.

I began with a slow and steady approach. For the first two weeks, I walked for about 25 minutes and covered 2.5 kilometers. The next two weeks, I increased my walking distance to 5 kilometers in about 45 minutes. By the fifth week, I was walking about 7.5 kilometers an hour. I didn’t increase my walking distance after that so that I could get an hour of exercise every day.

Secret 2: Eat Less Carbohydrate and Fat, More Fiber

While our lifestyles and civilizations have advanced far beyond the primitive age, our digestive systems are still primitive and not adapted to cooked food. They are designed to digest raw food, such as fruits, vegetables, and nuts. The more we move towards eating raw fruits and vegetables, the fewer problems we have with digestion, constipation, and obesity. Food materials retained in the colon for a long time are more fully absorbed. Therefore, the more fiber we eat, the less time it is retained in the colon and the fewer problems we have.

While there are some arguments against eating raw food, a diet that is higher in fruits, vegetables, and whole grains can help prevent symptoms of metabolic syndrome, a cluster of symptoms that includes high blood pressure, large waist size, elevated levels of fats in the blood, and the body’s inability to handle glucose. Furthermore, a diet high in fiber can lower the risk of type-2 diabetes.

When I say to eat less, I don’t mean to starve yourself. Instead, make healthy food choices. “Veg out” by increasing your intake of vegetables relative to meat, and decrease your intake of carbohydrates and sugar. Also, increase your intake of fiber in the form of fruits, vegetables, and whole grains. By doing this, you won’t feel as if you’re leaving the table half-hungry.

Secret 3: Good Sleep. Adequate Fluid Intake

This was my daily schedule as regards to intake and sleep:

• After my morning walk, I drank a cup of lukewarm water with a few drops of lemon juice and honey. I don’t know if this drink helps me lose weight, but I take it to replenish the water I sweated out during my walk. I also believe that honey has antibiotic properties, and lemon juice is good for detoxification. If nothing else, this drink is a harmless home remedy that may help me lose weight..
• I ate breakfast at 8 a.m. I divided my usual amount of food into five parts. I replaced two-fifths of that with green vegetables and fruits. I also included an egg, an apple, and a few dates to ensure that I was getting the minerals I needed, such as iron and calcium.
• At 11 a.m, I took a tea break. I drank a cup of tea or any fruit juice, but I limited myself to a single spoonful of sugar. I didn’t eat any snacks at this time.
• For lunch at 1:30 p.m., I ate my usual amount of cereals and pulses. However, I replaced two-fifths of my carbohydrate intake with green vegetables and fruits.
• After lunch, I took a mild nap for 30-45 minutes. This helped me digest my food and feel refreshed.
• At 4 p.m. I took a coffee break. I drank a cup of coffee with a single spoonful of sugar but no snacks.
• For dinner at 7 p.m., I ate my usual portion but replaced two-fifths of that with green vegetables and fruits.
• I went to bed at 9:30 p.m. to ensure that I get at least eight hours of sleep each night. This allows my metabolism to work properly. If I don’t get enough sleep, my body doesn’t function properly.

The Results:

By eating every five and a half hours, I was able to eat before I was hungry. This helped me eat less, and the results were absolutely marvelous.

In the first week of February, my weight was 74.6 kg. By the beginning of March, I was weighing 72 kg. By April, I was weighing 69.4 kg. And in the first week of May, I was weighing 67.3 kg. The first month of dieting showed good results, stripping me of almost 6 kgs. After that, the intensity of my weight loss gradually decreased. By May, I decided to keep my weight steady at 67 kg because I had already moved into the lean BMI range of 18-22, with a BMI of 21.5. I was looking extra slim, and my friends, relatives, and family members commented on my appearance.

Trial and Error to Balance Intake and Output

I was able to maintain my weight of 67 kg by altering my diet and exercise routine. I reduced my intake of fiber and vegetables to one-fifth of my previous intake, and I reduced my walking distance to 5 km in 45 minutes. The per capita oil consumption at ½ a liter a month was strictly followed. I avoided non-vegetarian food except for one day a week and an egg daily. So, I’m neither a lacto-ovo-vegetarian nor a lacto-vegetarian but a sort of semi-vegetarian.

I started this process with a hemoglobin level of 14.9 gm/dl. It has remained static since then, so the process has not made me anemic or anything of that sort. I haven’t had any detailed tests like a lipid profile, but I haven’t had a single episode of illness, including a common cold, during this period. I also don’t feel exhausted easily after this period. In fact, I used to have frequent spells of indigestion headaches earlier, but the frequency of those has come down heavily, and I rarely have them now.

Disclaimer

I am not a diabetic or a heart patient. However, I did not want to wait until I had a serious health problem to take action. So at the age of 39, I decided to take steps to rejuvenate my body and stay healthy. I lost 13 kilograms (28.66 lbs) in 4 months by simply changing my diet and exercise habits. If I can do it, you can too.

Did you know that it takes 3.4 kilograms of feed to produce 1 kilogram of broiler chicken meat? And the feed-meat ratio for pork is an astonishing 8.1 to 1. Meat production takes a heavy toll on the environment. So by going green, you’re not only improving your health but also doing your part to protect the environment!