I’ve always been a skinny-fat kid growing up. I started to gain weight around 2009 when I was a junior in high school. My friends used to tell me I was getting bigger but I didn’t care at all.

I still continued to eat junk food and drink sodas after school while watching TV. I figured I kept seeing fat people going to the beach anyway and they seemed not to care how they look like, so I didn’t care how I looked like.

After a couple of years, I kept buying new clothes that would fit. One day, I looked at the mirror and told myself that something had to change. So, I started reading some fitness magazines.

I started working out on 2013 but I didn’t watch my diet, so basically I just wasted my time. On January of 2014, I started to get serious about my fitness journey. I started to watch my diet, stopped drinking sodas, did workouts regularly, prepped my meals, etc. When I started, I was 196 lbs. and now, I’m 149lbs.

It’s really as simple: the formula is Diet + Exercise. Although admittedly, it’s easier said than done. But dedication, consistency, not to mention PATIENCE are key.

Weight Loss Tips

1. Drink a lot of water, I mean A LOT! Minimum of a gallon of water everyday.

2. Eat your proteins. Try to eat 1g per pound of your body weight, means if you’re 150lbs, you need 150 grams of protein.

3. You need GOOD fats (avocados, nuts, olive oil etc.) to burn fats. I’d suggest around 50-60g of GOOD fat everyday.

4. Track what you eat. Log whatever you’re eating. Download some apps for food logging stuff.

5. Losing weight is like math. You need to determine your numbers. Determine your calorie deficiency and your macro nutrients (carbs, protein, fats).

6. GOOD carbs aren’t bad for you. You need carbs to perform better, so eat your carbs around your workouts.

7. You need to do a wave calories intake. For example, on Monday, Wednesday and Friday (moderate days) your maximum calorie intakes are 1,800. On your rest days, your calorie intakes would be 1,500. While on your HEAVY/HARD workouts, your calorie intakes are around 2,100.

8. Start your day with more food and gradually less food. That means, big breakfast, medium lunch and small dinner.

9. No junk foods, bottled/canned juices (these have a lot of sugar, and you don’t want that) And definitely no sodas.

10. Give yourself time to see results. Have a cheat meal once in awhile, one cheat meal isn’t going to make you fat, same as one workout isn’t going to make you skinny. Have fun and take a photo of yourself after couple of months after working your butt off. Inspire people to follow your footsteps. Don’t half-ass everything, give your %100 so you’ll see %100 results.

Have your own weight loss story? Send it in to thefatkidinside05@gmail.com with 10 tips and 2 before and after photos!

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