Minus 50 kg: how I lost weight with portion control and yoga to avoid diabetes

“I am 23 years old, I work as a nurse in a maternity ward. After I started controlling my diet, I lost 50 pounds in two years.

My weight has rebounded since college. My parents said I just had a “heavy bone” – as opposed to a thin, tall sister.

I didn’t believe it and tortured myself with diets and sports, then ate whatever caught my eye. This cycle has been repeated over and over again.

In college, I became interested in dancing, but continued to hate my reflection in the mirror. In my senior year, I started hitting the gym before school, running every day, and counting calories. It helped me lose 10 pounds.

And then I needed knee surgery, got depressed, and finally weighed 120 pounds at 21.

I couldn’t climb the stairs anymore, look at myself in the mirror, my blood pressure was rising, the doctors promised diabetes in a few years. I realized that I needed a change, and besides, I had no money for clothes in a new size. How can I take care of others if I can’t take care of myself?

After graduating, I moved and took care of my diet. I carefully recorded and rated each serving of food. And it helped!

Breakfast: two eggs, toast, hot sauce, fruit with plain yogurt.

Lunch: turkey or chicken with spinach and onions.

Snacks: rice cakes, protein bars, vegetables.

Dinner: whole grain pasta with meat sauce.

The first few months I only did yoga, then I started weight training. Now I go to the gym 3-4 times a week or train at home.

I realized how important it is to move, even if it’s not a real sport!

I replaced my favorite foods with their healthy version. For example, I eat chicken instead of pork.

Plus, I watch everything I eat and understand how mindlessly I’ve added a quart of greasy sauce to a salad or eaten fries straight from the packet.

My weight loss has not been simple and linear. More than once I thought it was too hard, especially when the weight froze. But the movement continued! Now I’m used to eating well and it’s unlikely that I’ll deviate from this path.

Photo: social networks