My Weight Loss Journey | How I Lost 30KG (60+Pounds!) |

Summary

In 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

00:00

🌟 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.

05:01

🍽️ 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.

10:03

🏋️‍♀️ 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.

Keywords

💡Weight Loss

Weight loss refers to the reduction of total body mass, typically achieved through a combination of diet and exercise. In the video, the speaker shares her personal journey of losing 30 kilos, emphasizing the importance of a lifestyle change rather than quick fixes. The video's theme revolves around sustainable methods for weight loss, which is a central concept for viewers seeking long-term health improvements.

💡Calorie Counting

Calorie counting is the practice of tracking the number of calories consumed and burned to manage weight. It is highlighted in the video as a method the speaker used to control portion sizes and ensure a calorie deficit, which is essential for weight loss. The speaker's personal experience with calorie counting illustrates its role in her successful weight loss journey.

💡Portion Control

Portion control is the act of managing the size of the servings of food to prevent overeating. The video discusses the importance of portion control in the speaker's weight loss strategy, noting that she used to eat large amounts of food. By controlling portions, she was able to reduce her calorie intake, which is a key component in her weight loss narrative.

💡Lifestyle Change

A lifestyle change implies adopting new habits and routines that are sustainable over time. The video emphasizes that the speaker's weight loss was not a short-term fix but a result of changing her daily habits, which is a central message for viewers looking to achieve lasting results. The concept is used to encourage viewers to make sustainable changes rather than seeking temporary solutions.

💡Motivation

Motivation is the drive or desire to achieve a goal. In the context of the video, the speaker suggests using social media platforms like YouTube and Instagram to stay motivated, which is crucial for maintaining the discipline required for weight loss. The video underscores the role of motivation in sustaining the effort and commitment needed throughout the weight loss journey.

💡Healthy Meal Ideas

Healthy meal ideas refer to creative and nutritious food options that support a balanced diet. The video mentions that the speaker sought out healthy meal ideas to stay motivated and maintain a balanced diet, which is essential for weight loss and overall health. This concept is used to inspire viewers to explore and adopt nutritious eating habits.

💡Food Substitutions

Food substitutions involve replacing high-calorie or less healthy food options with healthier alternatives. The video describes how the speaker substituted white bread with fiber-rich alternatives and other similar swaps, which helped her reduce calorie intake without sacrificing taste. This concept is integral to the video's message of finding enjoyable yet healthier food options.

💡Exercise

Exercise is physical activity that helps to maintain or improve physical fitness and health. The video shares that the speaker began incorporating exercise into her routine, starting with home workouts, as a way to complement her dietary changes. Exercise is presented as a necessary component of her lifestyle change, contributing to her overall weight loss success.

💡Eating Schedule

An eating schedule is a planned routine for meal and snack times throughout the day. The video discusses the speaker's implementation of a consistent eating schedule, which helped regulate her eating patterns and contributed to her weight loss. This concept is important as it illustrates the value of structure and discipline in managing one's diet.

💡Mindful Eating

Mindful eating is the practice of paying full attention to the experience of eating, which can lead to better food choices and portion control. The video implies mindful eating through the speaker's emphasis on being aware of her food intake and the quality of what she was fueling her body with. This concept is woven into the narrative as a key aspect of her weight loss journey, encouraging viewers to be more conscious of their eating habits.

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