My Weight Loss Journey: Three Key Changes That Made a Difference ??

For 20 long years, I was a regular walker, covering 6-7 km every day, rain or shine. Yet, despite my dedication, my weight never budged. Family weddings would always lead to a few extra kilos, and it took me months of walking and exercising to shed them again. I once weighed 82 kg, and two years ago, I was at 80.7 kg. On average, I maintained around 77 kg for the last decade, no matter how hard I tried. But in the past year, I've managed to lose nearly 7 kg and now weigh 74.2 kg! Curious how I did it? Let me share three simple changes that worked for me, even if they aren’t scientifically backed. ??

1. Embracing Circadian Rhythms ??

Over the last year, I made a simple change: I started having dinner between 7:30 and 8:00 PM, creating a 12-hour gap before breakfast.

Experts suggest that our body’s natural 24-hour cycles, known as circadian rhythms, can influence weight management in several ways:

• Metabolism: These rhythms help regulate how our body processes food. Disruptions can lead to weight gain.
• Hormones: Hormones like ghrelin and leptin, which control appetite, are influenced by our circadian rhythm. A regular sleep schedule can help balance these hormones and reduce cravings.
• Sleep Quality: A consistent routine can improve sleep, which is crucial since poor sleep can increase appetite and decrease motivation to exercise.
• Eating Patterns: Eating earlier in the day can improve weight management.
• Activity Levels: Your energy levels can vary throughout the day, so aligning your workouts with these rhythms can enhance your results.

To optimize your circadian rhythm for weight loss, try maintaining a regular sleep schedule, reducing artificial light exposure in the evening, and eating at consistent times.

2. The Magic of the Straino Cooker ??

For the past two years, I’ve been using a fantastic cooker called Straino from Ayyavu Appliances, based in Chennai. This innovative cooker has a special spout that lets out liquid starch after cooking rice. It’s a convenient way to enjoy healthier rice without the hassle of filtering out excess starch.

If you want to learn more about the Straino cooker, check it out here or watch this video .

3. Cutting Back on Coffee ?

I used to drink five cups of coffee every day when I was working in corporate life! My day started at 6 AM with coffee at home, followed by another cup at the office and a team coffee break at 11 AM. Even after leaving the corporate world, my intake dropped to three cups, but it wasn’t enough to see any changes on the scale.

When I started waking up at 4 AM to make coffee, I realized my wife had a milk allergy. To help her out, I switched to black coffee, skipping my morning cup with milk.

While I can’t pinpoint one single reason for my weight loss, I believe that combining these three changes has made a real difference. I'm also thrilled to share that my BMI has dropped from an all-time high of 28.4 to 25.7!

I encourage you to consider trying any one of these strategies—or a combination of them—to help reduce any extra weight and lead a healthier life. Stay fit, feel happy! ??

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