Weight Loss Made Simple: My Journey and How You Can Do It Too

Weight loss is a challenging endeavor that many people struggle with. The stress of trying to lose weight can ironically lead to weight gain. You often see people doing extreme exercises or following strict diets, which can cause nutrient deficiencies, weakness, and even hair loss. In this article, I’ll share my weight loss journey and how you can achieve similar results without drastic measures. If I can inspire just ten people with this blog, I’ll consider it a success.

Table of Contents:

  1. What the Solution Is Not
  2. Why Our Weight Loss Plans Mostly Fail
  3. My Personal Journey
  4. My Routine for Weight Loss
    • Morning Routine
    • Meals
  5. Conclusion

What the Solution Is Not

It’s time to take a kinder approach to weight loss. Instead of punishing our bodies, we should look for methods that feel good and are sustainable in the long run. Many of us are too busy with work, family, and other responsibilities to spend hours in the gym. So, let’s find gentler, more realistic ways to get healthy.

Many people try strict diets, but these can lead to nutrient deficiencies and health problems. And not everyone has time for the gym. So, what can we do to lose weight effectively and healthily?

I embarked on my weight loss journey without dieting, going to the gym, or using supplements. Instead, I made small lifestyle changes and stuck to them. If you have any medical issues, consult your doctor before making changes. But if your weight is due to your lifestyle, these adjustments can work wonders.

Why Our Weight Loss Plans Mostly Fail

Weight loss is a journey with ups and downs. Despite our best efforts, things often don’t go as planned. We might skip workouts, indulge in unhealthy foods, or use food to cope with emotions. This is common and frustrating.

Here’s why our plans often fail and how to build better habits:

  1. Unrealistic Expectations: We expect rapid results and perfect bodies. When progress is slow, we get discouraged and give up.
  2. Lack of Consistency: Without consistent effort, lasting results are hard to achieve.
  3. Emotional Eating: Turning to food for comfort can sabotage weight loss efforts.

To overcome these issues, avoid processed and junk food. Stick to home-cooked meals and divide your day into four parts: morning, afternoon, evening, and night. This sets the foundation for successful lifestyle changes.

My Personal Journey

In just two months, I lost 12 kilograms (26 pounds) without harsh diets, extreme exercise routines, or supplements. Instead, I followed a natural and gentle weight loss routine that yielded remarkable results. Here’s how I did it.

My Routine for Weight Loss

Morning Routine

  1. Stay Stress-Free: Relax your body and mind. Stress hinders weight loss.
  2. Affirmations: Start your day with positive affirmations to keep yourself happy and motivated.
  3. Morning Drink: Drink three glasses of warm water. Add lemon and honey to the first glass. This natural remedy helps cut excess fat and detoxifies your body.
  4. Exercise: Begin with low-impact exercises like walking or simple yoga stretches. Gradually increase intensity as you get comfortable.

Example Morning Routine

  • Affirmation: “Today is a great day for my body and mind.”
  • Morning Drink Recipe:
    • 1 cup of warm water
    • Juice of half a lemon
    • 1 teaspoon of honey

Meals

Breakfast

Eat a nutritious breakfast, but in small quantities. Don’t let the clock dictate when to eat; eat only when you’re hungry.

Example Breakfast:

  • Greek yogurt with honey and a handful of berries
  • A slice of whole-grain toast with avocado and a poached egg

Lunch

Have a balanced meal including protein, healthy fats, and vegetables. Don’t cut out regular food items abruptly, as this can confuse your body and cause issues like hair loss and skin problems.

Example Lunch:

  • Grilled chicken breast with quinoa and a side salad of mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette
  • A small portion of brown rice with stir-fried vegetables and tofu

Evening Snack

Have a fruit before tea. With tea, you can have a healthy snack or a small amount of biscuits and chips. After a break, do some high-intensity exercises like jumping jacks, skipping, squats, and crunches, followed by 15 minutes of yoga for relaxation.

Example Evening Snack:

  • An apple or a handful of almonds
  • A cup of green tea with a few whole-grain crackers

Dinner

Eat an early, light dinner, preferably between 7 and 8 PM. I often have a nutritious, easy-to-prepare meal. Avoid eating anything after dinner.

Example Dinner:

  • Pushtahar Daliya (a type of porridge) made with rolled oats, vegetables, and lean protein
  • A simple soup like minestrone or lentil soup with a small whole-grain roll

Detailed Meal Plan

Monday

  • Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds
  • Lunch: Baked salmon with sweet potato and steamed broccoli
  • Evening Snack: Carrot sticks with hummus
  • Dinner: Grilled vegetable and quinoa salad

Tuesday

  • Breakfast: Scrambled eggs with spinach and a slice of whole-grain toast
  • Lunch: Turkey and avocado wrap with mixed greens
  • Evening Snack: Greek yogurt with a drizzle of honey
  • Dinner: Chicken stir-fry with brown rice and vegetables

Wednesday

  • Breakfast: Overnight oats with almond milk, chia seeds, and fresh berries
  • Lunch: Lentil soup with a side of whole-grain bread
  • Evening Snack: A small handful of mixed nuts
  • Dinner: Grilled shrimp with zucchini noodles and cherry tomatoes

Thursday

  • Breakfast: Smoothie bowl with acai, banana, and granola
  • Lunch: Chickpea salad with cucumber, tomatoes, feta, and a lemon-tahini dressing
  • Evening Snack: Sliced bell peppers with guacamole
  • Dinner: Stuffed bell peppers with quinoa, black beans, and corn

Friday

  • Breakfast: Greek yogurt parfait with granola and fresh fruit
  • Lunch: Tuna salad with mixed greens, avocado, and a balsamic vinaigrette
  • Evening Snack: Apple slices with almond butter
  • Dinner: Baked cod with roasted Brussels sprouts and a side of couscous

Saturday

  • Breakfast: Whole-grain waffles with fresh berries and a dollop of Greek yogurt
  • Lunch: Vegetable and tofu stir-fry with brown rice
  • Evening Snack: Cottage cheese with pineapple chunks
  • Dinner: Spaghetti squash with marinara sauce and turkey meatballs

Sunday

  • Breakfast: Smoothie with kale, pineapple, coconut water, and flax seeds
  • Lunch: Grilled chicken Caesar salad with a light dressing
  • Evening Snack: A small bowl of mixed berries
  • Dinner: Vegetable curry with basmati rice and a side of naan bread

Example Exercise Routine

  • Monday: Morning walk (30 minutes) + Evening yoga (20 minutes)
  • Tuesday: Low-impact aerobics (30 minutes) + Evening stretching (15 minutes)
  • Wednesday: Light jogging (20 minutes) + Evening meditation (10 minutes)
  • Thursday: Dance workout (30 minutes) + Evening yoga (20 minutes)
  • Friday: Morning walk (30 minutes) + Evening stretching (15 minutes)
  • Saturday: Low-impact aerobics (30 minutes) + Evening meditation (10 minutes)
  • Sunday: Rest day or light activities like a leisurely walk or gentle yoga

7 days meal plan

Here’s a detailed 7-day meal plan that includes breakfast, lunch, evening snack, and dinner, with ingredients that are readily available in Western markets. This plan balances nutrition, variety, and simplicity. You can try this meal plan by rotation, but the main point is to stick with it for two months.

Day 1

Breakfast: Greek Yogurt Parfait

  • Ingredients: Greek yogurt, honey, fresh berries (blueberries, strawberries), granola
  • Instructions: Layer Greek yogurt, honey, berries, and granola in a bowl or jar.

Lunch: Baked Salmon with Sweet Potato and Steamed Broccoli

  • Ingredients: Salmon fillet, sweet potato, broccoli, olive oil, salt, pepper, lemon
  • Instructions: Bake the salmon with olive oil, salt, pepper, and a squeeze of lemon. Serve with roasted sweet potato and steamed broccoli.

Evening Snack: Carrot Sticks with Hummus

  • Ingredients: Carrots, hummus
  • Instructions: Slice carrots and serve with a side of hummus.

Dinner: Grilled Vegetable and Quinoa Salad

  • Ingredients: Zucchini, bell peppers, red onion, quinoa, olive oil, balsamic vinegar, mixed greens
  • Instructions: Grill the vegetables, cook quinoa, and mix with olive oil, balsamic vinegar, and mixed greens.

Day 2

Breakfast: Smoothie with Spinach, Banana, and Almond Milk

  • Ingredients: Spinach, banana, almond milk, chia seeds
  • Instructions: Blend spinach, banana, almond milk, and chia seeds.

Lunch: Turkey and Avocado Wrap

  • Ingredients: Whole grain tortilla, turkey slices, avocado, mixed greens, tomato
  • Instructions: Layer turkey, avocado, greens, and tomato on a tortilla and wrap it up.

Evening Snack: Greek Yogurt with Honey

  • Ingredients: Greek yogurt, honey
  • Instructions: Mix honey into Greek yogurt.

Dinner: Chicken Stir-Fry with Brown Rice

  • Ingredients: Chicken breast, bell peppers, broccoli, soy sauce, brown rice
  • Instructions: Stir-fry chicken and vegetables in soy sauce and serve over brown rice.

Day 3

Breakfast: Overnight Oats

  • Ingredients: Rolled oats, almond milk, chia seeds, and fresh berries
  • Instructions: Combine oats, almond milk, chia seeds, and berries in a jar and refrigerate overnight.

Lunch: Lentil Soup

  • Ingredients: Lentils, carrots, celery, onion, garlic, vegetable broth, spices
  • Instructions: Simmer lentils and vegetables in broth until tender.

Evening Snack: Mixed Nuts

  • Ingredients: Almonds, walnuts, cashews
  • Instructions: Enjoy a small handful of mixed nuts.

Dinner: Grilled Shrimp with Zucchini Noodles

  • Ingredients: Shrimp, zucchini, olive oil, garlic, cherry tomatoes
  • Instructions: Grill shrimp and sauté zucchini noodles with olive oil, garlic, and cherry tomatoes.

Day 4

Breakfast: Scrambled Eggs with Spinach

  • Ingredients: Eggs, spinach, olive oil, salt, pepper
  • Instructions: Scramble eggs with spinach, olive oil, salt, and pepper.

Lunch: Chickpea Salad

  • Ingredients: Chickpeas, cucumber, tomatoes, feta, lemon-tahini dressing
  • Instructions: Mix chickpeas, cucumber, tomatoes, and feta. Drizzle with lemon-tahini dressing.

Evening Snack: Sliced Bell Peppers with Guacamole

  • Ingredients: Bell peppers, guacamole
  • Instructions: Slice bell peppers and serve with guacamole.

Dinner: Stuffed Bell Peppers

  • Ingredients: Bell peppers, quinoa, black beans, corn, tomato sauce
  • Instructions: Stuff bell peppers with a mixture of quinoa, black beans, corn, and tomato sauce. Bake until tender.

Day 5

Breakfast: Greek Yogurt Parfait

  • Ingredients: Greek yogurt, honey, granola, fresh fruit
  • Instructions: Layer Greek yogurt, honey, granola, and fruit in a bowl.

Lunch: Tuna Salad

  • Ingredients: Tuna, mixed greens, avocado, balsamic vinaigrette
  • Instructions: Mix tuna with greens and avocado, and drizzle with balsamic vinaigrette.

Evening Snack: Apple Slices with Almond Butter

  • Ingredients: Apple, almond butter
  • Instructions: Slice apple and serve with almond butter.

Dinner: Baked Cod with Roasted Brussels Sprouts

  • Ingredients: Cod fillet, Brussels sprouts, olive oil, lemon, salt, pepper
  • Instructions: Bake cod with olive oil, lemon, salt, and pepper. Roast Brussels sprouts with olive oil, salt, and pepper.

Day 6

Breakfast: Whole-Grain Waffles with Fresh Berries

  • Ingredients: Whole-grain waffle mix, fresh berries, Greek yogurt
  • Instructions: Prepare waffles according to the package. Top with berries and a dollop of Greek yogurt.

Lunch: Vegetable and Tofu Stir-Fry

  • Ingredients: Tofu, mixed vegetables, soy sauce, brown rice
  • Instructions: Stir-fry tofu and vegetables in soy sauce. Serve over brown rice.

Evening Snack: Cottage Cheese with Pineapple

  • Ingredients: Cottage cheese, pineapple chunks
  • Instructions: Mix cottage cheese with pineapple chunks.

Dinner: Spaghetti Squash with Marinara Sauce

  • Ingredients: Spaghetti squash, marinara sauce, turkey meatballs
  • Instructions: Roast spaghetti squash and top with marinara sauce and turkey meatballs.

Day 7

Breakfast: Smoothie Bowl

  • Ingredients: Acai, banana, granola, fresh berries
  • Instructions: Blend acai with banana, top with granola and berries.

Lunch: Grilled Chicken Caesar Salad

  • Ingredients: Chicken breast, romaine lettuce, Caesar dressing, Parmesan cheese, croutons
  • Instructions: Grill chicken and toss with lettuce, dressing, Parmesan, and croutons.

Evening Snack: Mixed Berries

  • Ingredients: Blueberries, strawberries, raspberries
  • Instructions: Enjoy a bowl of mixed berries.

Dinner: Vegetable Curry with Basmati Rice

  • Ingredients: Mixed vegetables, curry paste, coconut milk, basmati rice
  • Instructions: Cook vegetables in curry paste and coconut milk. Serve over basmati rice.

Recipes for Key Meals

Pushtahar Daliya (Healthy Porridge)

  • Ingredients: Rolled oats, mixed vegetables (carrots, peas, beans), lean protein (chicken or tofu), spices (turmeric, cumin), salt, pepper
  • Instructions: Cook rolled oats with water or vegetable broth. Add mixed vegetables, lean protein, and spices. Simmer until cooked through.

Lemon-Tahini Dressing

  • Ingredients: Tahini, lemon juice, garlic, olive oil, water, salt
  • Instructions: Whisk together tahini, lemon juice, minced garlic, olive oil, water, and salt until smooth.

This meal plan offers a variety of nutritious meals that are easy to prepare, ensuring you get a balanced diet throughout the week while supporting your weight loss journey.

Conclusion

These lifestyle changes helped me lose weight in just two months. Remember, consistency and determination are key. Make these adjustments, stick with them, and you’ll see results. Weight loss doesn’t have to be a harsh journey. By adopting a kinder, more sustainable approach, you can achieve your health goals and enjoy the process. Start with small changes, maintain a positive attitude, and celebrate your progress along the way. Good luck!