My evidence based weight loss program

Now before I share my very secret ingredient for weight loss free of charge I have noticed that many fat people ( or to be PC- body positive) behave like most governments when faced with urban transport problems. The governments keep widening roads in the hope that this will make the problem away. Fat people just add another hole to the belt or buy bigger clothes.

I have been fat. And what I don’t like whenever I am so fat is how I struggle to do simple things like walking, running or just sitting down for long. These regular things become work. And the worst is trying to ride uphill. I begin to ask myself if I made the right life choices.

Now, i have seen people adopt strange diets to lose weight. Once I saw some people resort to spinach juice ( smoothie), no eating after a certain hour and many other silly things. I call them silly because while they might work for a month, they are not sustainable. Secret #1: don’t adopt a diet that you can’t sustain. It is stupid thing to do.

Others adopt an exercise regime that is so great from an observer point of view but do it for a week only. Secret #2: adopt a regime that fits within your schedule or that doesn’t need you to adjust your schedule drastically or you will not do it.

Good and bad foods. Now my friends, for me, there is only food I like and that I don’t like. Secret #3: it is the portions and quality of that food that matters most and not the food itself.

I would have continued with this list but I can see food on the table and I would want it to be cold before I eat it.

Have a good weekend friends.

About makagutu

As Onyango Makagutu I am Kenyan, as far as I am a man, I am a citizen of the world

35 thoughts on “My evidence based weight loss program

  1. mugo says:

    Can’t emphasize how true secret#1 is. Sustainability is key. And also doing away with the myth that one needs to go hungry intermittently in order to lose more weight. I think that only leads to unhealthy bouts of overeating. In my case, at least, it did.


  2. My innards dictate what I can or can’t eat, & portion size is up to me to look after.


  3. Nan says:

    My body and I refuse to comment.

    Liked by 3 people

  4. Arkenaten says:

    Calories consumed verses calories burned. Basic law of physics.

    When I trained for ultra marathons – runing approx 2 hrs, 5 days a week – I had a hard time eating enough just to maintain a healthy weight and was often forced to ”pig out ”.
    And it didn’t matter what I ate, including drinking litres of beer!


  5. jilldennison says:

    Words of wisdom that can be applied to many things, not just diet.


  6. basenjibrian says:

    I do think sugar is an addictive drug which can create serious problems for some people…like me. But even with my horrific addiction, hours on the bicycle does lead to some weight loss. Just not as much as I want to see because the ice cream still awaits at the end of the ride. ๐Ÿ˜ฆ

    My brother has gone for weird diet after weird diet. Atkins….Keto…Carnivore. He doesn’t really exercise and his arteries are all clogged to the point of health scares. ๐Ÿ˜ฆ

    Versus my frantic “ride my bike as many miles as I can to make up for that pinto of ice cream last night” approach. ๐Ÿ˜ฆ


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  8. Simple rules, but effective.


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  10. Vickson Domwe says:

    I agree with the secret N#2. “adopt a regime that fits within your schedule or that doesnโ€™t need you to adjust your schedule drastically or you will not do it” I follow this one. this is best one.


  11. Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:
    โ€ข The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings. me help you
    โ€ข Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.
    The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.


  12. “Adopt a regime that fits within your schedule or that doesnโ€™t need you to adjust your schedule drastically or you will not do it.” This got me and I agree with it. Thanks for this awesome post.


  13. Ways to Lose Weight Without Dieting ยท Eat Breakfast Every Day. One habit that’s common to many people who have lost weight and kept it off is eating breakfast … tips for successful weight loss ยท The desire to lose weight must come from the individual. ยท Don’t blame yourself if you aren’t perfect.


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