Vocabulary is key to weight loss. As a writer I know the value of words, so I also know the impact that using the wrong words can have on not just mentality, but motivation too.
In 2020, before I lost 3 stone/ 18kgs/ 42lbs doing a ketogenic diet combined with intermittent fasting, I had many negative things to say about myself. I often referred to myself as ‘fat’, ‘fatty’ or a ‘slob’. As I began losing weight, I started posting ‘transformation’ photos on my Instagram. At first I used tags like ‘fat to fit’, but mulling this over, I decided to use more generic or body-positive tags instead, so I removed anything with negative connotations.
Why? Because apart from the fact that negative self body image isn’t helpful towards achieving weight loss goals, how many other millions of people may be having their own weight-gain struggles and succumbing to self blame? A recent article about ultra processed foods on Wired indeed talks about how blame lies with governments and medics who promote cheap, heavily processed foods as healthy because, of course, they get paid cash incentives to do so. Is it any wonder why overweight people blame themselves, thinking they have no self-control when in fact society is to blame by feeding them highly addictive junk food?
Believe me, it’s a hard habit to break. I struggle with carb and sugar addiction and have to be conscious and mindful each day about making healthy food choices. I’ve mentioned this in earlier blog posts about doing the keto diet and managing my sugar addiction, but I’ll say it again for reference – here is my golden list of clean eating and fat loss:
1. Choose whole foods. If it has one ingredient, you can’t go wrong.
2. Less than 5 ingredients is key. I read sauces and condiments and try to choose those with natural ingredients that should number less than the digits on one hand, preferably.
3. No sugar or sweeteners. Though, if it’s a choice between the two, I would choose sugar, as at least it is naturally derived. Most sweeteners are chemically manufactured junk and even the natural ones, like stevia and erythritol are not good for some folks, like myself, as they trigger an insulin reaction. Scientific studies have shown that sweeteners can change our gut bacteria and cause insulin resistance. You can read this article on Healthline that digests all the info (cheesy pub intended, apologies!) and presents it in an accessible way.
4. Stay low carb for fat loss. I am not counting macros this year, or weighing food, or using diet apps. I’m doing the steps above and eating as low carb as I can on a day to day basis, with occasional higher carb choices if I’m eating out or there is a social event. However, I’m proud of myself that I haven’t eaten any cake, chocolate, or any other kind of sugary desserts or baked goods for the whole of 2023 so far
5. Measure progress by photos and clothing, not numbers on scales. I weigh myself only on the first day of each month as a reference point, nothing more. Being able to fit into clothes that were until recently too tight is a better measurement of progress, both objectively speaking and for my mental health. Seeing fluctuating numbers on a scale, that are influenced by water-weight as well as muscle/fat, etc. is triggering for people like me who have weight loss struggles.
But most importantly, what I feel works above all else is to prioritise health generally more than only one factor, such as burning belly fat. As of June this year, I have been exercising more, specifically doing high intensity workouts such as sprinting, weights and boxing while following a low carb and intermittent fasting diet. Progress is slow as I’m staying relaxed about things, mainly as I want to make long-term changes rather than gaining fast results. I’ll keep you updated, about any successes or hurdles along the way. In the meantime, I’ll give myself a pat on the back for the little victories, like not having any desserts so far for half of 2023 (hurray!) and I’m now off to do a (high intensity) happy dance. Yay!
Leilanie Stewart 