How I Lost 30 Pounds in 4 Months

All the hypes about various fad diets haven’t had much impact on the waist line, but seem to create an illusion that one magic diet will easily melt all the pounds away. In reality, losing weight is a tremendous undertaking, regardless of diet choices. Having lost 50 pounds myself, I have to admit that losing weight sucks. There are no better words to describe it.

I lost all my pounds the hard way, or the simple way. During a stretch of 4 months, I went on a low-fat diet, while exercising about one hour everyday during a hot summer. Eating less was very difficult at the beginning, almost unbearable. Sometimes, I woke up in the middle of the night, feeling hungry. And sometimes, I woke up very early in the morning and couldn’t go back to sleep because my stomach was so empty. Things got a bit better after a couple of weeks.

For physical activities, I played basketball and soccer outside. I also worked out at a gym to build muscles. All the sweating during in the hot weather got a lot of water out of my body. At the mean time, I burned a lot of calories everyday. I lost 30 pounds in 4 months.

Back then, my main motivation was to keep my blood pressure down and regain my energy level. Looking back, I wish I knew more about the science behind weight control. Maybe if I knew some of the fad diets, I could have avoided feeling so hungry. I later dropped another 20 pounds over a longer stretch of time by mainly sticking to a healthy diet and an less vigorous exercise routine.

It is fair to say I lost all the extra pounds simply by taking in less calories than I burned. If you are running a business, you need to keep an eye on your cash flow. If you take in less money than you spend, you end up losing money. Losing weight is just as simple.

What I Have Learned from Losing 30 lbs

Losing weight is a bitch! No other way to put it. It can be extremely frustrating. My experience is that it helps by setting your goal low. In other words, don’t think you can drop 30 lbs in 2 months. Be happy if you drop 5 lbs in 2 months and don’t forget to give yourself a pat on the back. If you set your goal beyond reach, you will be very disappointed and that can have a huge negative impact on your motivation.

When I started my diet and exercise routine, I had literally no expectations on how quickly I could lose weight. I simply enjoyed exercising and had some fun playing basketball. Dieting was hard, but what can you do? I was amazed that my weight was going down a lot faster than I thought. That was a positive reinforcement.

If you are on a diet, it is never a good idea to starve yourself, especially before bedtime. I figured this out the hard way. For a while, I ate very little for dinner and absolutely stayed away from food before going to bed. But I constantly woke up in the middle of a night and couldn’t go back to sleep. I knew that it was the hunger that woke me up. I coped with this by eating some lean meat and vegetables before bedtime. The extra calories didn’t have that much impact on my overall weight loss goal, but it gave me good nights of sleep. Numberous studies have shown that good sleep is critical in weight loss. Sleep deprivation can change your blood chemistry and makes you gain weight more easily.

Take charge. Accept responsibility for your own behavior. Remember that ultimately only you can help yourself lose weight.

Be gentle with yourself. Practice self-forgiveness. Don’t let negative self-talk — "I’ve blown it now!" — get in your way of getting back on track with your eating and exercise goals. Try not to think of your slip-up as a catastrophe. Remember that mistakes happen and that each day is a chance to start anew.