The reality of the situation is that I used to think that carbs are the enemy. Years after countless diets that made me gain and lose weight and after avoiding rice and being afraid of bread, I managed to lose 10 kilograms without losing carbohydrates. I got to know how to eat smarter- I did not get to know how to eat stricter. This is how I did it, and you can do it also.
1. I Stopped Demonizing Carbs
The first lesson that I had to learn was that carbs never make you fat. Carbs are vitality. It is quality and quantity of carbs. I began to eat:
- Brown rice
Oats
Whole wheat rotis
Sweet potatoes
Chickpeas and lentils
Fruits in moderation
These carbs helped me to work out and kept me satisfied. I did not have the urge to engage in binge anymore since I was not depriving myself.
2. I Practiced Portion Control
I used to eat to the point of being full. I have started eating up to the point when I feel satisfied. I was taught how to balance my plate; I should not just stick with one of the food groups. A typical plate of mine would be:
1/2 vegetables
1/4 protein (grilled chicken, paneer, lentils)
1/4 complex carbs (brown rice, quinoa)
A spoon of peanut butter or healthy fat on the side
Peanut butter turned out to be my new go to healthy fat. I’d add a spoon of it in my smoothies, in my oats or even have it with multigrain toast. It satisfied my fullness and gave me that nutty taste I’m fond of with out over doing calories.
3. I Stayed Active -- But Didn’t Overdo It
I did not enroll in an extreme fitness program or work myself to exert calories of 1000 a day. I began by making things simple:
30–45 minutes of brisk walking 5x/week
2–3 days of strength training at home with dumbbells
On rest days, I’d stretch or go for an easy walk
I did it to move my body not punish it.
4. I Focused on Consistency, Not Perfection
On certain days I was doing pizza. On some days I did not exercise. However, I remained consistent on 80% occasions. It is that which made the difference. I did not give up because I failed to dance in a correct way, I simply resumed. And losing weight is not a competition. It is concerned with developing habits which can last throughout your life.
My Final Thoughts
(Losing) 10 kgs was not about starve. It was to discover what works for my body. I eat my fave foods – also carbs – in moderation. I did not drop rice or bread. I coloured my plate, I kept the movement, and I was nice to myself.
If you are sick of diet culture believe me there is a different way. You don’t have to go carb-free. You just need a plan that fits your hunger, fits your culture and fits your life.