Welcome again to a healthy eating blog post!
After losing 39pounds (18kgs) in 6 months, I have maintained my body weight within 47-49kgs for the last 2 1/2years. As a person who lives a busy lifestyle, eating healthy and exercising daily is a bit challenging sometimes.
Here’s how I try my best to eat well, drink well and exercise well daily.
I usually wake up between 5am-6.30am. A glass of water is the first thing I have in the morning. Depending on my mood I squeeze a lemon into it.( mainly in the weekends where I am not in a rush to attend clinical appointments at the hospital)
6.30 am – Full cream milk 150ml
8.00 am – oat pancakes with banana and berries or
1 cup of boiled legumes(chickpeas, cowpea ant etc) with fried onion
1.00pm – 3/4cup of red rice with vegetables and fish
5.00 pm – black/green tea with one biscuit or small chocolate or 1” * 1”piece cake
7.00pm – A tuna/ non fat cheese sandwich or ½ cup pasta/noodles
Tips – Eating on time, drinking plenty of water and minimising fried and sugary food helps to maintain your weight.
But as an ordinary human being I too have cheat days. There are some days where I eat burgers, pizza, chinese rolls, chinese fried rice, huge pieces of cakes and sweets. But I always make sure I do not eat them throughout the week. Having a cheat day once a week is good to keep you on the track of healthy eating.
7am – non fat milk/ fresh fruit juice
10.30 am – tuna/ egg sandwich
1.30 pm – ¾ of rice with vegetables and fish
4.30pm – handful of nuts/1 small bar of chocolate with black/green tea
6.30pm – Vegetable soup with a sandwich
If I am staying at home on the weekends I become strict on myself about my diet. If I am going out with my friends or family I don’t restrict myself to any food except a few meat products which I don’t enjoy eating.
As I don’t have time to hit the gym regularly, I change my workout routine often. But I make sure to work out at least 3,4 days a week amidst my busy lifestyle. My workout varies from walking to muscle strengthening exercises daily and weekly. Not pushing yourself hard on one workout routine, helps to keep the consistency of regular exercises. My advice is not to find it as a torture, instead do something that you enjoy to keep those muscles n joints working!
With all the positive energy you get after your weight loss journey maintaining your ideal weight is much easier than before.
Your mindset is more or less adjusted to healthy eating habits.