Chapter 1: Introduction to a Simple Weight Loss Strategy

I shared a straightforward method with my friends who were eager to shed some pounds. The foundation of this approach is the principle of "calories in, calories out." The goal was to provide them with an easy starting point.

First, I recommended that they obtain a weighing scale, which luckily they all had (ironically, I haven't owned one in years). Given that most of them work regular hours, I asked them to document their daily routines and eating habits for the next week. They were to maintain their usual cycle, including their commute, meals, and activities.

Day 1 to 3: During these initial days, they needed to establish their maintenance weight based on their typical behavior. I advised them to weigh themselves each morning after using the restroom and again at night before going to bed. The numbers should be relatively consistent, for example, around 80 kg over the three days, with a slight variance of 100-200 grams (79.8-80.2 kg). If they noticed significant fluctuations, they should continue monitoring until they achieved a stable weight. Generally, weight remains steady when one's lifestyle is consistent. I also urged them to jot down everything they consumed throughout their daily routines.

Day 4–5: By the third day, they would likely see a stable weight, allowing us to move forward. We would then review their daily meals to identify areas for reduction that wouldn't disrupt their habits, particularly on a mental level.

Breakfast: Instead of two slices of bread with butter and two soft-boiled eggs, they could cut back to just one slice.

Lunch: For lunch, they typically had rice with two meats, two vegetables, and a beverage. They should consider removing one meat or beverage and cutting down on the rice if feasible. The aim was to find the most manageable adjustments. From my experience, they often opted to keep their drink and eliminate a vegetable instead.

If they opted for fast food, I suggested choosing a smaller drink or a diet version and avoiding extra sides.

Tea break (if applicable): If they typically enjoyed milk tea or coffee with a snack from the pantry, I advised them to skip the beverage whenever possible, though most would likely retain the food.

Dinner: Dinner choices would require conscious decisions since these meals were often shared with family. I encouraged them to order less and share dishes.

Supper/snack: For late-night snacks, which usually involved ice cream, chocolate, or chips, I emphasized the need for moderation.

Ultimately, no meal was severely impacted; it was merely about slightly reducing portions. They should notice a visible weight decrease within two days.

Day 6–7: The weekends often led to overindulgence. Friends would say, “My wife/girlfriend wanted to try this, but couldn't finish, so I did.” Upon inquiring about their orders, I found they had over-ordered, often placing the blame on their partners. I advised them to be truthful and share meals without ordering excess for themselves. If they adhered to these practices, they typically wouldn’t overeat.

From my observations, many lost about 0.3 kg during the first week. I encouraged them to maintain this approach until they hit a weight plateau, after which they could gradually introduce walks into their routine. Over time, they could lose between 5 to 8 kg, with most remaining within this comfort zone.

Conclusion: The primary aim is for them to become more aware of their food consumption, fostering gradual reflection and change. Realistically, it takes time to adjust, as many tend to snack mindlessly, forgetting about those calories. If you're assisting friends on their weight loss journey, be supportive without pushing them to the point of frustration.

Wishing everyone success in their weight loss endeavors! Thank you for reading. Feel free to follow, and I’ll reciprocate! Cheers!

Chapter 2: Video Resources

This video features a daily Bible study reading, focusing on Genesis 1-3. It's a great way to reflect on personal growth and motivation during your weight loss journey.

This video also covers Genesis 1-3, providing insights that could inspire your weight loss efforts and help you stay motivated.