How To Lose Weight Naturally and Permanently

A brand new year is always a great start to put into action our health and wellness goals! Before I delve deeper into the subject on how we can lose weight effectively, naturally, and permanently, let me start with these motivating words from Jenna Wolfe: “You didn’t gain all your weight in one day; you won’t lose it in one day. Be patient with yourself.” Also, bear in mind that self confidence and happiness does not depend on the numbers you see on your scale. Your confidence and happiness stem from feeling great about yourself!

Photo courtesy of the author. Photo taken in December 2023.

Firstly, ask yourself this question: “Why do I want to lose weight apart from the obvious, which is to look good?” Well, the smart answer is this: “To improve my health.” When we lose weight, we reduce the risk of several chronic diseases such as diabetes, stroke, and heart disease. Losing weight improves our blood pressure, cholesterol and even sleep apnea, and in some cases, lowering the risk of cancers. Losing weight gives us more energy, improves both our moods and mobility; makes us feel better about ourselves; and helps us sleep better.

Photo courtesy of the author. Photo taken in 2020.

How do we lose weight effectively, permanently, and above all naturally? I would like to share some important tips on how to achieve losing weight based on my personal experience. To date at my age of 55, I weigh 115 lbs and my height is 5’3”. Apparently, women who are the same height as me (5’3”) and between the ages of 50-59 years old should weigh between 119-149 lbs. Hence, I have successfully maintained my weight at 115 lbs at age 55, this makes me just 4 lbs below the ideal weight for my height (5’3”) and age (55) as a woman — but I’m neither complaining nor worrying because it is definitely so much better than being overweight. You can get a very accurate idea of whether or not you’re in the healthy zone by looking at all three measures — your waist circumference, your waist-to-hip-ratio and your body mass index.

Me way back in 2015 at 170 lbs, 5’3” in height and 48 years old. Photo courtesy of the author.

According to  Wei Bao, MD, PhD, an epidemiologist in the College of Public Health at the University of Iowa in Iowa City, the most effective way to measure your healthy weight is through your belly fat. Research indicates that what’s deep within your abdominal area is truly more important and a better indicator than our respective weights or body mass indexes. “Soft” belly fat or subcutaneously is no more hazardous than the fat on your thighs or arms. Hard fat or visceral causes your body to emit stress hormones that can harmfully increase your blood sugar and blood pressure which in turn exposes you to a slew of diseases! The best way to tell how much visceral fat you have in your abdominal is to have either a CT scan or an MRI. 

Me way back in 2015 at 170 lbs, 5’3” in height and 48 years old. Photo courtesy of the author.

Based on my personal weight loss journey which I began in 2016, I can attest that the most effective way to lose unwanted fat is through natural ways. I’m not a fan of Ozempic (I’ve never tried Ozempic and I wouldn’t because I’m not diabetic and I’ve always been mindful that this drug should only be used for those who are diabetic). I’m also not a fan of a diet that combines the use of hormone supplements or injections and calorie restriction to promote weight loss. Why? Because I’ve personally tried it as prescribed by my old doctor for help with weight loss. They do work, they will help you lose weight, but I discovered that they won’t let you maintain your weight in the long run. Regrettably, you’ll gain it again! Please believe me, this is based on my true experience. You might lose your weight for a while, but be warned,  you’ll gain it again in no time. 

Truly, there are so many fad diets, meal replacements, and even supplements that claim to ensure rapid weight loss, however, they all lack any scientific backing or evidence. Moreover, the  Food and Drug Administration (FDA) and the Federal Trade Commission said these over-the-counter weight loss products are fraudulent and illegal and the agencies have told seven manufacturers to stop selling them. They have become a popular but fraudulent fad.

Me way back in 2015 at 170 lbs, 5’3” in height and 48 years old. Photo courtesy of the author.

Between 2013-2015, I was at my heaviest, I weighed 169-170 lbs. I felt pregnant at that time! It was the unhealthiest I’ve been! I decided to lose weight at the start of 2016. First, I asked myself why I wanted to lose weight. When I established why I wanted to lose weight, I consulted my new family doctor (I decided to change my doctor because obviously what my old doctor prescribed to me was just a band aid solution!) and I also solicited advice from other health practitioners on how I should lose weight healthily. These health professionals all advised one thing: “lose weight naturally, don’t rely or depend on drug related weight loss diets.” 

Photo courtesy of the author. Photo taken in 2020.

Thus, here are the following ways on how I lost weight naturally and maintained my weight  permanently since 2016 with the help of my family doctor and a certified personal trainer meaning my weight loss was totally backed by science:

I SET REALISTIC WEIGHT LOSS GOALS. I wasn’t interested in turning into a Kate Moss clone. Not at all. I wanted to be healthy and fit. That was my goal. In 2016, I was 48 so I was aiming to weigh anywhere between 135 lbs or even as low as 107 lbs. Again, I checked with my doctor what my ideal weight should be for my height and age. They did a CT scan on my abdomen and measured my BMI. From these tests, I was able to determine my ideal weight and from there, I started my plan on how to lose my unwanted fat with the guidance of my family doctor. Also, every year, I do blood work and other tests to make sure I stay on top of my health.

Photo courtesy of the author. Photo taken in 2020.

TRACKING MY DIET AND EXERCISE. I was strongly advised by my family doctor to monitor and track both my diet and exercise daily. I had a diary that tracked what I ate and the exercises that I did on a daily basis. Research suggests that constant monitoring and tracking of what we eat and what exercises we did are key to losing weight effectively. Personally, nowadays, I use the Noom app nutrition food calorie tracker. This app helps me log my daily food intake and keeps me on track. I also use this app to track my daily exercises. On top of tracking my food intake and daily exercises, this app also helps me with weekly challenges and educational information such as: goal setting, nutrition, stress management, and forming good healthy eating habits. Believe me, this app really works!

BE MINDFUL WITH YOUR EATING HABITS. Eat slowly. Chew your food well and slowly. Take your time to savour the taste and flavour of your food. Enjoy the process of eating. Believe it or not, chewing your food slowly greatly helps with losing weight as scientists prove that this method actually tells our brains that we are full so it prevents us from overeating. Also, when eating, always seat down and avoid distractions such as the internet or watching television. Above all, be extremely mindful of what you put in your body! Always choose nutrients over cravings! 

Photo courtesy of the author. Photo taken in 2020.

AVOID SUGARS AND CARBS! Before you buy anything at the grocery, make sure that you read the ingredients and food labels. Avoid white rice (gosh, this is corporal punishment especially if you’re a Pinay like me!), pasta and white bread! Avoid sugar laden desserts! Sorry to be a party pooper but our health is wealth! It is much better for you to stick to brown rice or whole grain rice, fruits, nuts, seeds, herbal teas, fruit infused water (avoid any kind of pop or soda), leafy greens, and smoothies without fruit juice. Try avoiding these for a straight 18 days and you’ll see that your body will thank you for it! Scientific research says that if you do anything straight for 18 days, you can develop a habit after that! 

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IT IS IMPORTANT TO EAT PROTEINS WITH YOUR MEAL. My doctor and I cannot stress enough the importance of always including proteins in your daily meals. A high-protein diet helps boost metabolism, increases fat burning,  and leads to an automatic reduction in cravings and calorie intake. A high protein diet also helps you retain muscle mass during your weight loss. Eating protein is also good for your bones. It also helps with lowering your blood pressure. While it helps you with your weight loss, it also doesn’t harm your kidneys. Eating protein can help your body repair after it has been injured. Above all, eating protein helps you age healthily. Personally, I eat a lot of tofu, chicken breast, wild salmon, and steaks with my kale salad every day.

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EAT LOTS OF FIBRE! Eating lots of fibre can help increase the feeling of feeling full which can potentially lead to weight loss permanently. Eat more fruits and vegetables preferably berries like blueberries, raspberries, strawberries (avoid sugar laden tropical fruits such as mangoes and papayas), nuts and seeds, whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye. A high-fibre diet also lowers your risk of developing small pouches in your colon (diverticular disease) and above all, haemorrhoids. Also, research has also found that a high-fibre diet likely lowers the risk of colorectal cancer and that some fibre is fermented in the colon. 

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TRY TO BALANCE YOUR GUT BACTERIA. Did you know that the human gut actually hosts at least around 39 trillion bacteria? Of course, we all differ when it comes to the amount and types of bacteria we have in our guts. Nevertheless, it’s been scientifically proven that when we focus on increasing the number of good bacteria in our guts, it does help us with our weight loss. Thus, it is of vital importance that we include in our daily diet the following foods: a wide variety of plants such as fruits, whole grains and vegetables that increase our fibre intake. Consume a healthy amount of fermented foods such as yoghurt, kimchi, sauerkraut, miso, kefir, and probiotics. Consume a lot of chicory root, artichoke, onion, garlic, asparagus, leeks, banana, avocado, grains, such as oats and barley.

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DO INTERMITTENT FASTING. Oh my gosh! I can’t swear enough how truly reliable this method is! I swear by the 16/8 method! Truly, I swear this is so super effective. The 16/8 method means that I only eat between 12pm to 8pm. It also means that I don’t eat anything outside of this time period. I only drink water if I must. No coffee and no soda! Research on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight. 

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EXERCISE FOR AT LEAST 30 MINUTES A DAY.  Contrary to major beliefs, you don’t need to exercise for long periods of time. You really only need 30 minutes a day to stay active to stay healthy and eventually lose weight. Per my doctor’s sound advice, you only need half an hour of exercise every day to help you  reduce excess body fat, strengthen bones, increase cardiovascular fitness, and boost endurance and muscle power. It can also help reduce your risk of developing conditions such as osteoporosis, type 2 diabetes, some cancers, and  heart disease. Try doing wall Pilates, yoga, brisk walking, or other cardio exercises such as cycling or doing treadmills even if it’s only for 30 minutes. Trust me, that’s all you need to stay active and fit! From 2017-2019, I was fortunate to manage our family owned Filipino restaurant which meant that I spent 8-10 hours walking constantly. Walking is a great way to lose weight and keep healthy. After 2019, I’m blessed to be married to Vancouver’s Fitness Guru, he motivates me every day to do my 30 minutes cardio workout! 

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ALWAYS PRACTISE A GOOD NIGHT’S SLEEP.  Different age groups need different amounts of sleep. Research suggests that 18 years and older should ideally have more than 7 hours of sleep. How do you achieve this? Start by making sleep a priority in your schedule. This means sticking to a sleep schedule even on weekends! Practise a bedtime routine that would make sleeping easier. Choose a bed mattress, pillows that would aid you with sleeping better. Minimise potential distractions and disruptions from sound and light and optimise your bedroom environment and temperature. Totally disconnect from your devices such as phones, iPads, and laptops. Lastly, do monitor your alcohol and caffeine intake by avoiding consumption at least 5 hours before bedtime. Personally, I tend to sleep between 7-8 hours during weekdays and up to 10 hours sleep during weekends. 

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MANAGE YOUR STRESS LEVELS. Did you know that when we’re constantly stressed out, our cortisol can remain in our bloodstream longer thus increasing our appetite? This ultimately leads us to eating more, which we’re trying to avoid! When we’re down, burdened, and depressed, we tend to resort to binge eating. That’s a no-no! Researchers found that when we implement at least an 8-week stress management program, together with a low-diet program, helps us reduce our body mass index. We can reduce our stress by doing the following steps: attend yoga and Pilates  classes, go for hikes and long, leisurely walks, do meditation or tai chi classes, and practice breathing exercises. Even gardening would help too! Or do creative activities such as singing, painting, drawing or photography. Nowadays for me, I find writing a stress reliever. 

I did all of the above steps and I’ve sworn by these since 2016! To date, I’ve managed and controlled my weight at 115 lbs. since 2016. If there is one thing I would advise all of you, it would be these: Sure, losing weight is such a difficult task, but I would like to share these encouraging words: “only you can take control of your life and change your life for the better. No one can do it for you. You have the power to be the best version of yourself, and you will do it naturally and with will power! You are stronger than any excuses! It’s not a lifestyle change, but, it is for the better! Having a strong will is a skill and by jove, you have it! You are striving for progress and not for perfection! You’ve got what it takes to be your best and healthy version! You totally got this!”