When it comes to losing weight, there are so many recommendations and tips on how to shed pounds but based on my experience, the main reason for my current weight loss is eating less and healthier. I have to admit that being on Dr. Z and Dr. Aivee Teo’s H2 Diet made it possible for me to eat less calories with ease.
Watching this video also made it more apparent about my beliefs on losing weight and maintaining it:
“If you’re trying to lose weight the most important thing is to eat differently because you can’t exercise yourself to lower your weight however, once you lost the weight the best way to stay there is through activity.” – Dr. Oz
The 70/30 approach to weight loss
The 70/30 approach is a rule of thumb that says about 70 percent of initial weight loss comes from changes in diet and 30 percent from exercise. This is because it is difficult to get people to exercise hard enough or long enough to see significant weight loss fast enough to meet their expectations.
However, diet alone will not lead to success, and every legitimate study on weight loss shows that there is no long-term weight management without exercise or some kind of physical activity. – Mark Carville
I’ve lost a lot of weight (18 lbs to date!!!) over the course of four months. I’m super focused and excited at the same time to reach my goal weight (15 more lbs to go!) and maintain it for the rest of my life. I really believe that the kind and amount of food I eat can drastically impact the pounds I shed off.
Here are some of the meals I eat on a daily basis, it’s basically my lifestyle these days:
6am-8am: Water – I try to finish 2 glasses of water
9am: Coffee – 1 cup of coffee with 1 tsp. of coco sugar and a dash of fat-free milk
10am: Water – 1-2 glasses of water
11am: Brunch – 1 glass of smoothie. I got the recipe from Dr. Oz’s 2-Week Rapid Weight-loss Plan (I didn’t follow his diet plan, I just used the his smoothie recipe and tweaked it to my liking). My weight-loss smoothie recipe here and another version here.
Sometimes, if I don’t want to drink a smoothie, I’ll have 1 slice of whole grain toast and 1 tbsp. of peanut butter.
12pm-1pm: Water – 1 of glass of water or 1 glass of iced lemon green tea, no sugar
2pm: Snack – 4-5 slices of pomelo or 1/2 grapefruit + 1 glass of water
3pm: Water – 1 glass of water
4pm: Snack – 1 small apple + 1 glass of water
5pm: Water – 1 glass of water
6pm: Dinner – 1 bowl of stir-fried veggies using 1 tsp of coco oil or olive oil, assorted low-gylcemic veggies like broccoli, bean sprouts, onions, bell pepper and cauliflower. No salt, just pepper, 1/2 tsp. garlic powder, cayenne pepper and 1 tbsp. of Dr. Bragg’s Liquid Aminos + 1/2 chicken breast, grilled/airfryed (no salt, seasoned with pepper, garlic powder, 1 tsp. Dr. Bragg’s Liquid Aminos, lemon) + 1 glass of water.
Sometimes, if I’m not feeling vegetarian-haha!! I eat 4-5 pcs. of aburi tuna or tuna sashimi and 1 small bowl of miso soup for dinner + 1 glass of water
7pm: 2 small squares of dark chocolate + 1 glass of water
I try to sleep early to avoid craving for food late at night but if I’m still up at 10pm and feeling hungry, I literally eat a cube of cheese, haha!
I’ve also been doing very light YouTube workouts (I usually post the Youtube vids in my Snapchat) at least 3x a week or walking in the mall for 2-3 hours for exercise.
Disclaimer: I am on H2 Injections from The Aivee Clinic so eating the meals above is doable and help burn fat. I’m also less rigid with my diet this time as I’ve already lost a lot of weight that I can eat out ONCE a week but only replace ONE “diet meal” with a full meal and a glass of wine or bubbly (this happens when I attend an event or a lunch or dinner party).
In a nutshell, mind your food intake (no cheating), drink lots of water and do light activities to lose weight. Good luck!
Read more about my weight-loss journey here: How I Lost 15 Pounds