My Weight Loss Journey | How I Lost 30KG (60+Pounds!) |
Summary
TLDRIn this video, Ed Gem shares a personal journey of losing 30 kilos by making sustainable lifestyle changes. She emphasizes the importance of portion control, calorie counting, and finding healthier food alternatives. Ed highlights tips like using smaller plates, drinking more water, and sticking to a schedule. She encourages viewers to stay motivated through social media and advises against cutting out entire food groups. Ed also discusses incorporating home workouts into her routine without needing a gym membership. Her approach focuses on gradual, maintainable changes rather than extreme dieting.
Takeaways
- 🏋️♂️ **Lifestyle Change Over Quick Fixes**: The speaker emphasizes that losing weight isn't about rapid solutions. Instead, it's about adopting sustainable lifestyle changes rather than aiming to lose a large amount of weight quickly.
- 📱 **Stay Motivated with Social Media**: Use platforms like YouTube and Instagram for motivation by watching videos of others on similar weight loss journeys. This can help keep you inspired and informed.
- 🍽️ **Portion Control and Calorie Counting**: One of the keys to weight loss is portion control. Calorie counting can help manage portions and prevent overeating, though it's not for everyone. Alternatives like keeping a food diary are also helpful.
- 🥗 **Substitute Instead of Cutting Out Food Groups**: Instead of eliminating entire food groups, the speaker recommends finding healthier alternatives that you enjoy. This approach is more sustainable and less restrictive.
- 🍴 **Use Smaller Plates**: Using smaller plates can trick the brain into feeling satisfied with smaller portions, helping to reduce calorie intake without feeling deprived.
- 💧 **Drink More Water**: Often, what feels like hunger may actually be thirst. Drinking water and waiting for 15-20 minutes can help determine if you are genuinely hungry.
- 🤝 **Sharing Food Reduces Calorie Intake**: Sharing treats and meals can help reduce calorie consumption while still allowing you to enjoy your favorite foods in moderation.
- ⏰ **Stick to a Regular Eating Schedule**: Following a consistent meal schedule helps regulate eating patterns and digestion, reducing late-night snacking and overeating.
- 🚶♀️ **Avoid Eating While Standing**: Eating while standing or mindlessly snacking can lead to increased calorie intake. Being mindful about eating can help prevent unnecessary calories.
- 🏠 **Home Workouts for Exercise**: You don't need a gym membership to stay fit. The speaker found success with home workouts like HIIT that fit easily into their routine and were enjoyable.
Q & A
What was the initial trigger for Ed Gem to start losing weight?
-The initial trigger was stepping on the scale in January 2018 and realizing she weighed 79 kilos, which made her feel guilty about how she had treated her body.
How did Ed Gem use social media platforms to stay motivated during her weight loss journey?
-Ed Gem used platforms like YouTube and Instagram to look up videos and information about healthy meal ideas and options to keep her motivated.
What was Ed Gem's approach to portion control during her weight loss?
-Ed Gem controlled her portions by calorie counting, which helped her be mindful of how much food she was overeating.
Why did Ed Gem choose not to cut out food groups entirely during her weight loss?
-Ed Gem chose not to cut out food groups entirely because she believed it would make her miserable and not maintainable in the long run.
What substitutions did Ed Gem make in her diet to maintain a balance?
-Ed Gem substituted white bread for fiber-rich bread, white pasta and rice for brown versions, and opted for Halo Top ice cream over traditional high-calorie ice cream.
How did using a smaller plate contribute to Ed Gem's weight loss?
-Using a smaller plate helped Ed Gem reduce the amount of food she ate, as it visually appeared to be a full plate while containing fewer calories.
What role did increasing the volume of greens and vegetables play in Ed Gem's diet?
-Increasing the volume of greens and vegetables allowed Ed Gem to feel full with fewer calories, as these foods have more volume for the same amount of calories.
Why is drinking water important in Ed Gem's weight loss strategy?
-Drinking water helped Ed Gem distinguish between actual hunger and thirst, which could prevent unnecessary snacking.
How did sharing food with others assist Ed Gem in her weight loss efforts?
-Sharing food with others allowed Ed Gem to satisfy her sweet tooth while cutting down on the overall calories consumed.
What was the significance of sticking to a schedule for Ed Gem's eating habits?
-Sticking to a schedule helped Ed Gem establish a consistent eating pattern, which contributed to better digestion and control over her food intake.
How did Ed Gem's attitude towards exercise change during her weight loss journey?
-Initially disliking exercise, Ed Gem started working out at home with easy levels and gradually increased the intensity, finding a routine that didn't make exercising feel like a chore.
Outlines
🌟 Personal Weight Loss Journey and Motivation
In the first paragraph, the speaker, Ed Gem, introduces the topic of weight loss and shares their personal story. They discuss their lifelong struggle with weight, feeling comfortable with being the 'bigger girl' until it began to affect their social life. A pivotal moment was stepping on a scale in January 2018, which revealed a weight of 79 kilos, prompting a desire for change. Ed emphasizes the importance of motivation, using social media platforms like YouTube and Instagram to stay inspired. They also mention the initial search for quick weight loss solutions, but ultimately recognizing the need for a sustainable lifestyle change. The paragraph ends with a disclaimer about their non-professional status and a caution about sensitive subjects like calorie counting.
🍽️ Practical Tips for Weight Loss and Healthy Eating
The second paragraph delves into practical weight loss tips. Ed shares their experience with portion control and the challenge of reducing food intake, which was a significant factor in their weight gain. They found calorie counting to be an effective method for controlling portions, despite its controversial nature. Ed also suggests not cutting out entire food groups but rather finding healthier alternatives, such as swapping white bread for a low-calorie option and choosing fiber-rich snacks over high-calorie treats. The paragraph includes additional tips like using a smaller plate to reduce food intake visually, increasing the volume of meals with greens and vegetables, and the importance of drinking water to manage hunger.
🏋️♀️ Incorporating Exercise and Maintaining a Routine
In the third paragraph, Ed talks about the role of exercise in their weight loss journey. Despite an initial aversion to physical activity, they started with home workouts, gradually increasing intensity. They emphasize the importance of finding an enjoyable form of exercise to sustain a routine. Ed also discusses the benefits of sharing food with others to control portion sizes and the value of sticking to a consistent eating schedule. They mention the positive impact of these changes, leading to a total weight loss of 30 kilos by January 2019. The paragraph concludes with encouragement for viewers to stay motivated and the belief that if they could achieve this, anyone can.
🙌 Encouragement and Closing Remarks
The final paragraph serves as a closing to the video, where Ed expresses gratitude for viewers watching and invites them to share their own weight loss tips in the comments. They encourage viewers to like and subscribe to help spread the video to others who might benefit. Ed also hints at a 'what I eat in a week' video coming up and thanks the audience once more before signing off.
Mindmap
Keywords
💡Weight Loss
💡Calorie Counting
💡Portion Control
💡Lifestyle Change
💡Motivation
💡Healthy Meal Ideas
💡Food Substitutions
💡Exercise
💡Eating Schedule
💡Mindful Eating
Highlights
The video discusses a personal weight loss journey, emphasizing the importance of a lifestyle change rather than quick fixes.
The speaker shares their initial reluctance to face their weight and the turning point that led to their decision to lose weight.
A disclaimer is issued, clarifying that the advice given is from personal experience and not professional advice.
The importance of using social media platforms like YouTube and Instagram for motivation and inspiration in the weight loss journey is highlighted.
Portion control is identified as a crucial aspect of weight loss, with the speaker sharing their struggle and eventual success with calorie counting.
The speaker advises against completely cutting out food groups and instead suggests finding healthier alternatives that are still enjoyable.
The benefits of using a smaller plate to control portion sizes and reduce calorie intake are explained.
Incorporating more greens and vegetables into meals for increased volume and reduced calories is suggested.
The significance of drinking water to curb hunger and prevent overeating is discussed.
Sharing food as a strategy to satisfy cravings while reducing calorie intake is recommended.
Sticking to a consistent eating schedule is presented as a way to regulate eating patterns and aid in weight loss.
The speaker shares their dislike for eating while standing and how it can lead to unconscious overeating.
The decision to start exercising and the choice to do home workouts over joining a gym is described.
The speaker emphasizes the importance of finding an exercise routine that is enjoyable and sustainable.
The video concludes with a reflection on the speaker's successful weight loss and the positive impact it had on their physical and mental health.
A call to action for viewers to share their own weight loss tips and to engage with the video by liking and subscribing.
Transcripts
how to lose weight really fast how to
lose 10 kilos in a month this is a game
changer hello guys welcome to my channel
i'm ed gem and today i'm getting a
little bit personal with you explaining
how i managed to lose 30 kilos quick
little disclaimer no i'm not a
professional and i will be talking about
things like calorie counting so if
that's a sensitive subject for you
please don't watch the video your mental
health is way more important a little
bit of backstory about myself i have
struggled with my weight my whole life
now growing up i was always the bigger
girl in the group and initially my
weight didn't bother me like i said as i
was always bigger than people my age i
had just accepted that that was my
normal and my friends and family had so
you know i thought there was nothing i
could do as time went on i kept gaining
more and more weight and i slowly
realized that i no longer enjoyed going
out my friends because i didn't want to
have to get dressed up or get out of my
pjs i hated the way clothes looked on me
i was no longer taking pictures with my
family because i didn't want to see
myself in them so around comes january
2018 and it's a new year everyone's
making new year resolutions you know new
year new me all that jazz and i think to
myself why don't i step on the scale
prior to this i hadn't stepped on the
scale in ages because i just wanted to
avoid the whole weight conversation and
the whole weight topic in general so i
stepped on the scale that day and i was
79 kilos it kind of hit me then and i
knew i wanted to make a change i just
remember feeling so guilty that up until
that moment i had treated my body so
badly i knew that six months down the
line i didn't want to think back to that
moment in time and say i should have
done something then i get into bed that
day and the first thing i do is i whip
out my phone and i go on youtube and yes
initially i was searching things like
how to lose weight really fast how to
lose 10 kilos in a month but the more i
watched other people's videos about
weight loss and the more i heard about
their rights and their wrongs i realized
this wasn't gonna happen in three weeks
this wasn't going to happen in three
months and that was okay i needed a
lifestyle change to get me to where i
wanted to go so from that day on every
single day i would go on youtube or
instagram and i would look up videos and
other things about healthy meal ideas
and healthy meal options because i
needed to stay motivated and that would
be my first tip for you guys use stuff
like youtube and instagram and other
social media platforms to keep you
motivated because motivation is key tip
two is portion control and boy was this
hard the whole reason why i had gained
weight in the first place was because
i just love eating tons and tons of food
nothing and i mean nothing could make me
happier than seeing my plate mounded
with tons and tons of food now for me
the best way i could control my portions
was calorie counting and i know calorie
counting is a controversial topic but
like i said from personal experience it
really was just the best option for me
now yes it is important to be in a
calorie deficit but if calorie counting
isn't for you then even keeping a diary
of what you're eating in a day really
helps with your weight loss journey i
won't be sharing how many calories i
stuck to in a day because that is
different for everyone it changes
depending on your routine and your
lifestyle so i would just recommend
going on an app or a website and working
out your own personal estimate tracking
my calories really helped me be mindful
of how much food i was actually over
eating and what i was really fueling my
body with that leads us into tip number
two which is
that leads us into tip number two which
is don't cut out food groups just find
alternatives now when i started tracking
my calories i realized how far from
balance my diet was i literally
lived off of carbs i wasn't gonna then
go and cut carbs completely out of my
life because i would have been miserable
and it wasn't going to be maintainable
so what i started doing was i started
experimenting and substituting things
with healthier options which i still
really enjoyed white thick bread i
started swapping out for these nimble
breads that are like 50 calories a slice
and still really yummy that led me to
the love of my life which is corn things
oh my god they are delicious and i love
them my whole family does and in fact i
don't think we buy bread anymore because
everyone just loves them so much fiber
one bars are a good option whenever i
would crave a muffin or a chocolate i
would start going for fiber one bars
instead they are amazing pasta out with
white pasta and with brown same goes
with rice and for those times i would
want something sweet i would go for halo
tops now instead of going for my normal
ben and jerry switching it out with halo
tops made it feel like i was cheating
when i really wasn't just experiment and
find options that you can substitute
that you still enjoy tip four is using a
smaller plate now i know this doesn't
sound like anything but trust me this is
a small but mighty tip switching to a
smaller plate automatically cuts down
how much food you're eating because come
on how much food can you really fit on a
small plate but the thing is it still
looks like a load of food so with me i
was still happy because i saw loads of
foods on my plate but i was also cutting
down the calories i was eating and in my
books that is a win-win tip five is
volume now greens and veg have so much
more volume to the same amount of
calories so what i started doing was
instead of having a big bowl of pasta i
would have a big bowl of salad topped
with pasta so it still looked like i was
having a load of food and i was still
really full after my meal but i was
cutting down the calories without even
realizing tip six water water water now
yes i know everyone says this but i've
tested it and it's true sometimes when i
started to feel like i was hungry or i
would get the fidgets to go get a snack
what i would do is have some water give
myself 15 or 20 minutes and usually that
hunger feeling would go down because i
was actually just thirsty if i was still
hungry after the 20 minutes then of
course i'm gonna go eat but like i said
usually i was just thirsty tip seven
sharing oh my god this is a game changer
now before i hated sharing when someone
would ask me for some of my food i would
get so angry because i just hated
sharing my food it was mine all this
time sharing was a benefit for me so
those times when i would crave like a
tiramisu or a cheesecake what i would do
is yes i would let myself indulge every
now and then but i would get one and i
would share it with someone and usually
that was my mom but yeah sharing just
helped me satisfy my sweet tooth whilst
cutting down some of the calories that i
would have been having previously tip
eight is sticking to a schedule now this
helped me really fix up my eating
pattern because before it was a mess but
i would plan the time of the day when i
intended on eating and every single day
i would usually stick to this plan now
this changes from person to person it
depends on your routine it was different
when i was in school and it's different
now that i'm at home i usually tend to
have breakfast around 12 lunch around 4
and dinner around 7 30 and i have around
two snacks a day i stick to the schedule
pretty much every day usually i do stop
eating around eight o'clock because i
found that sticking to a schedule and
stopping at eight helps me digest my
food much easier especially my last meal
because dinner can be heavier sometimes
and with a green tea before bed i would
wake up in the morning feeling so much
less bloated and so much more positive
tip nine is don't eat while standing up
now i'm pretty sure everyone does this
whilst we're in the kitchen getting
something ready we tend to throw things
in our mouth without realizing that this
can actually add to quite a lot of
calories throughout the day even just
cutting out this habit of eating whilst
you're standing reduces the calories
you're in a day without you even
realizing now it was midway through
march and i had already lost six and a
half kilos i was really really happy but
i did feel like i wanted to see some
more progress so i realized i gotta
start exercising you see i was a very
very lazy person i hated exercising i
lived 10 minutes from my school and i
would still make my parents drop me off
and pick me up
and pick me up every single day because
i wasn't bothered to walk 10 minutes now
i wasn't then gonna go and get a gym
membership because was i really gonna go
no but what i realized was the idea of
working out at home didn't really bother
me because i could just do my workout
quickly have a shower and then get
straight back into bed so that's what i
done i started working out at home now
obviously i began at a very easy level
and i slowly increased the intensity i
personally love doing home hit workouts
but you really just have to find
something you enjoy doing yourself what
i'm trying to say here is you don't need
a gym membership especially when the
current situation is the way it is right
now it's just finding something you
enjoy doing that you can add into your
routine that doesn't make exercising
feel like a hassle and that's it really
that's all i've done i didn't try and
kill myself at the gym trying to burn
off calories or stick to a really hard
diet that was going to make me feel
miserable i just tried to change habits
that i already had in my routine that
was gonna lead to a lifestyle change
that was gonna lead to my weight loss
now january 2019 i weighed in at 49
kilos so i had lost around 30 and
honestly it was the best thing i could
have done for myself both physically and
mentally the outcome is so worth it so
please just stick to it guys stay
motivated and i'm pretty sure if i could
do it then anyone can if you've made it
this far in the video thank you so so
much for watching i love you and if you
have any weight loss tips or tricks from
your own experience drop a comment down
below i would love to read it and i'm
sure others will as well hit the like
and subscribe button let's push the
video out to many more people who are in
the same position i was in back in
january 2018 i will be back with a what
i in a week next week thanks for
watching bye
تصفح المزيد من مقاطع الفيديو ذات الصلة
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