How to Turn Fitness Into a Lifestyle

by - 02:58

At 152 cms or 5'0" I am a little on the heavier side at 60 kilograms. As a child, I was extremely active and loved to play, cycle, run, etc. but, as I grew older, my interest in physical activity declined but, I still had some serious body image issues.


I stopped eating altogether at the age of 13 and had one meal a day---sometimes not even that!


My relationship with food has been a rocky one since then. I've gone from starving myself to binging on McDonald's, Taco Bell, and Donuts.


But, I need to find balance and turn fitness into a lifestyle.


The only thing that can keep me sane is living a life without any restrictions, especially on food.


One of my New Year's Resolutions is to lose weight in a healthy effective manner. I'm not trying to control things or stop eating "junk" or bad food altogether. What I'm looking for is balance and to reach my goals in a slow but steady pace.


In this blog post, I'm going to share a few ways in which I, personally, will lose the excess weight that I'm carrying. You can follow along if you'd like.


Let's get started!



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Losing Weight the Slow and Steady Way

One of the biggest problems that I've faced as I've been trying to lose weight is that I can't seem to stick to a diet which is extreme. I've tried high carb diets, I've tried Keto, and I've tried various other things but failed miserably.

So, what do I learn from that?

If I tell myself that I lack in discipline, I'm just being mean to myself. The truth is that no one can live on the extreme. Yes, there are a lot of people who've succeeded with extreme dieting but, they are too few in number.

Also, it is really common to gain all the weight right back as soon as your diet is over.

What Weight Loss Is All About: The Basic Math Behind Losing Weight

I'm one person who's obsessed with the idea of losing weight. I've watched thousands of documentaries, YouTube series, listened to hundreds of Podcasts, etc.

Here's one thing that I've found.

There's one super-secret formula that can help you lose weight.

All diets, all fitness regimes, etc. work on this formula.

So, what is it?

Here's a handy graphic:

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That's awfully easy, right?


No matter what you eat, the easiest way to lose weight is by eating less and working out more. You can eat junk food all day every day but, if you burn more calories than you consume, you will lose weight.

In fact, there's a guy named Jeff Wilser who lost 11 pounds by eating nothing but junk food for an entire month!


You can read more about this over here.

He also wrote a book named The Good News About What's Bad for You . . . The Bad News About What's Good for You and it is about everything he ate and what all he did while on this diet and you can buy it on Amazon. It's a great read, to be honest.

The point that I'm so desperately trying to drive home is that you don't need to be on a special diet or restrict yourself if you want to lose weight.

You can live a healthy lifestyle without having to chug a protein shake, eat quinoa or other foods that you don't find appetizing.

There is a way to lose weight without feeling like you're giving up something good.  

All you need is a little bit of discipline.

Exercise and Working Out

If I told you that you don't need to exercise or move your ass to lose weight, I'd be lying.

In fact, if anyone tells you that you can lose weight without increasing your physical activity is lying to you and is being malicious, to say the least.

The hard truth is that you need to work out or do some sort of physical activity to lose weight.

That's how it works.

That being said, you do not have to join a gym or sign up for an expensive class just to lose weight. You can go for a walk, go swim, do yoga, etc. for free at your own home. Losing weight doesn't mean that you have to spend additional money.

You can lose weight on a budget, too.

The Long-Run Approach: Exercise and Maintaining Weight Loss

In a research study performed by Dr. Nicolaas P. Pronk and Rena R. Wing, the following results were found:

Since adherence to exercise may ultimately prove to be the cornerstone for long‐term weight maintenance, studying ways to improve exercise adherence is recommended.

So, in the long run, if you exercise on a regular basis, you are more likely to maintain the weight you lost---you won't gain the extra few pounds again once you stop dieting or following your exercise regime.

Consistency is More Important for Weight Loss

Here's one thing that most people do when they're looking to lose weight.

They go to the gym 7 times a week and work out for about an hour or two per day. Initially, their motivation is high and they keep going to the gym on a daily basis.

Until something happens.

It could be getting sick, going on a trip, etc. But, something breaks the flow and the days missed turn into weeks, and weeks to months until you've gained all the weight---and, then some more back!

Consistency is key when it comes to losing weight.

Elevated weight variability early in a weight loss program predicted poor long‐term outcomes, possibly reflecting inconsistent weight control behaviors. Tracking weight variability could prove useful for improving treatment outcomes.

So, to lose weight in an effective manner, you need it to inculcate exercise in your lifestyle. Going for a walk with your significant other on a daily basis will be more fruitful in the longer run than going to the gym for a month and working your behind off!

My Action Plan for Losing Weight in an Effective and Long-lasting Manner


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    1. Start Eating Healthy
    Stop buying flavored yogurt from the store because it contains a lot of sugar, buy Greek yogurt and add fruit. Make your food at home and try to meat home-cooked meals for the most part during the week.
    1. Get Active and Get Moving
    Go to the gym at least three times a week and work your way up to five. Walk more and drive less, stay active throughout the day and be more on your feet.
    1. Don’t Drink Your Calories
    Stop drinking fizzy sodas, sugary milkshakes, calorie-loaded Starbucks, etc. and drink more water, teas, and fresh lime sodas
    1. Eat Junk Food...On the Weekend
    Cravings are natural and there's a lot of yummy foods and drinks to try out. Limit the intake during the week but, have some takeout on the weekend for a meal!
    1. Much On Those Sweets!
    You can have a doughnut a day if that's what you look forward to in the evening! You can also have a freshly baked banana muffin with your coffee. Keep in mind that your diet is NOT a punishment!


    If you follow this for a long and consistent time, you’re bound to lose weight in a healthy manner.

Exercise: Know Thy Enemy!

Everyone wants to lose weight.

But, one thing that people just aren’t willing to do is to exercise!

You can lose weight when you’re sick!

If losing those extra pounds is all you want then, you should just try to catch a cold like Phoebe did in Friends. But, let me tell you that the weight you lose would be mostly muscle.

And, you’ll look skinny fat.

However, if you want to lose excess fat, then for that, you need to diet and exercise!

Cardio: Baby You Make My Heart Beat Faster!

Cardio is any exercise which increases your heart rate.

And, no, looking at your crush doesn’t count as cardio! So what makes your heart race? Well, there are so many activities that do! Like running, cycling, spinning, etc.
Yes, there’s a reason why I’m telling you all this. Cardio is probably the best way to lose fat. That’s why they tell people that are fat a little chubby to go for a run/swim/jog etc. And yes, Zumba and all that exotic stuff also come under cardio.
But, did you know that it’s just not cardio that actually helps you lose weight?

There’s more to it!

Weight Training: What Doesn’t Kill You…

When I talk about weight training, people usually think of someone ripped like Arnold Schwarzenegger, back in the day or basically a bodybuilder with a muscular physique who may dope a little.

Does that thought put you off?

Well, that’s only one side of the story!

Weight training is actually very important for all of us, not just bodybuilding enthusiasts.

More so if you’re looking for weight loss!
What!? Ain’t no way I’m going to lift weights!
Actually, you should reconsider that. “Why!?”, you ask... Well, there’s another side to this story. And no, it doesn’t mean you’ll get those balloon muscles.
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Your Tendons, Bones, Ligaments and Joints And Why You NEED Weight Training!

Let’s talk about the four things first, your tendons, bones, ligaments, and joints.

I’m sure you may have come across someone in your life who was a ‘fitness’ enthusiast. I say ‘fitness’ because all they ever did was cardio… let me share something with you…
My aunt had always been on the heavier side, and in a bid to lose weight she did what anyone would have:
She went on a diet and joined a gym.
But, she never entered the ‘Narnia’ ---is what I like to call it---of the gym, the weight room.

Needless to say, all she ever did was go to the gym and run/cycle/ or simply do the cross runner. And one fine day she took a light fall from the treadmill and tore her ankle ligament!
No, I’m not totally selling you off cardio, there’s a moral to my story!

Hear me out.
This happened because aunt totally ignored strength training.

You may think my claim is too bold, but it’s really not. You see, my aunt had stopped all forms of exercise for years before she joined the gym.

So, what does it have to do with the tear?

Well, since she stopped all form of exercise for so long, she actually had lost all of the lean muscle mass that she had when she was active, and her tendons. bones, ligaments and joints had become weak!

So you see, strength training is very important!

Meet Your New Love: Strength Training

But, how does strength training come into play?
Well, think of it this way, if cardio helps you get faster, then, strength training helps you get stronger. If you even train your body once a week, chances of injury decrease dramatically.
And, who doesn’t like a round bum!

Jokes aside, studies have shown that strength training helps you burn more calories than cardio alone.
“How!”, you ask. Well…
It’s just simple.

The afterburn

Did you know that you burn calories all day?
Yes, your body uses energy to run, just like your laptop needs its battery.
So, you burn calories all day. Now, the afterburn basically refers to the calories you burn after a workout (du-uh!) and studies have shown that us humans burn more calories after a strength workout than after a normal cardio workout.
In fact, you burn more calories for up to 48 hours of a strength workout!
Pheww.

That was a lot to take in, wasn’t it?

You’re a Snowflake: A General Rule of Thumb

You must be scratching your head thinking what the hell I am talking about.
I swear I haven’t been smoking anything or having ‘herbal’ brownies. Hear me out...
I know why you came here, you want to know about the best work out there is to lose weight. I get it, I’ve been in your shoes for the longest time. But, I need to confess something.
The fitness industry is pushing so many workouts, supplements, and miracle drugs. There are so many articles out there that will tell you about THE BEST way to do this, do that, but there will always be one thing.

I’ll tell you that in a few…
Let’s talk about ‘snowflake’ thing first. Do you know that no two snowflakes are the same? That each snowflake is unique?

Well, so are you.
Yes, I just quoted your mum.

Yeah, I also know your mum used to say that to you in those rebellious teen years. But, you know what they say, Mother knows best.
Since you’re a unique individual, what may be the best workout for me may not be for you. We all have our interest, likes, dislikes, etc. Now, if I were to tell you that the best way to lose weight is to swim 1 hour a day, and you have fear of water, would you do that?
A wise man once said that knowledge is power, and I would prefer giving you the right knowledge over feeding you a ‘pill’.
So, what’s my general rule of thumb? I’ll tell you.

Find the Cardio Activity That You Love

Losing weight is not hard when you’re learning something new or doing something that you love.
Find the cardio activities that fit your life and goals. Here are a few suggestions from my side:

1.     Join a class
This way you kill two birds with one stone!

You get to learn a new skill, like dancing, swimming, etc. AND shed those extra few pounds you have been meaning to lose.

This makes cardio all the more doable and fun!

2. Compete
I don’t know about you but I’m a Monica Gellar when it comes to competing. If you don’t know who Monica Gellar is then I’m truly sorry for you.

Anyhow, competing is the best way to get the task done. I know that I procrastinate until I have a deadline.

3. Explore
Another thing I’d like you to keep in mind is that you explore all the activities that you can. Try Zumba or FIIT and see if they work for you!


Keep in mind that you should do your cardio workout at least three times a week. I’d recommend you do your cardio the after your strength training workout.

Get Stronger!

A strength training workout doesn't really mean that you’ll have to join the gym or buy dumbbells.
Yes, you read that right! 

Now that I’ve opened your mind to strength training my mentioning the afterburn thing, all you need is a good workout schedule. And you don’t even need to commit much time to it! You can do it from the comfort of your home!
You should aim for doing at least one strength workout per week and you’d be good to go!

The Final Words

Weight loss is not rocket science.

It’s just simple math.

All you need to do is to focus on eating right and creating a deficit and weight loss will come naturally.

That being said, you can’t lose weight if you don’t work out!

Keep in mind these things:

     Cardio is your BFF
You don’t have to endure cardio like it’s your worst enemy, no. Think of it as your best friend. Enjoy cardio, find something you like, learn something new, don’t be that hamster running on its wheel!
This is the only way you’ll ever enjoy losing weight!

     Strength Training is Important
Strength training is a good thing since it helps you burn more calories and get stronger and avoid injury.
That being said, I rest my case. I hope you found this article resourceful. Leave comments if you think I’ve covered everything. 

If you have any questions or concerns then I’m right here to help you through them!

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