Amateur's Weight Loss Guide

It’s been a fun ride during Season 1.

In this finale episode, we recap the most liked episodes and what to look out for in Season 2.

Here's a sneak peak of what to look out for in Season 2:

Season 2

Some weight loss episodes; Wellness topic; Personal finances; Profiles of people in business and in different careers; Book reviews; Relationships and marriage conversations.

It's going to be better and more fun and learning for a more holistic life.

PS: I've got podcast equipment, so look out for clearer episodes! Yay!

Here are links to snippets of episodes in the podcast:

You don't need to exercise to lose weight... but here's why you should: https://anchor.fm/amateurweightlossguide/episodes/You-Dont-Need-Exercise-to-Lose-Weight-But-Heres-Why-You-Should-Workout-eqsrpo

Is it ever okay to cheat? https://anchor.fm/amateurweightlossguide/episodes/Is-it-ever-okay-to-cheat-epsnqb

Meal prepping: Yay or Nay: https://anchor.fm/amateurweightlossguide/episodes/Meal-Prepping-Yay-or-Nay-eu791h

How are anxiety drugs and constipation related? Doctor listeners, please explain this to me!

Today, we'll be talking patient advocacy and why you need a lawyer when navigating the health care system.

Listen to my podcast episode on cheating here: https://anchor.fm/amateurweightlossguide/episodes/Is-it-ever-okay-to-cheat-epsnqb

I'm starting a '10 Things I like' edition on AWLG, where every last Wednesday of the month, I'll be sharing some of the things I enjoyed during the month - from food, drinks, fellow podcast, YouTube channel, Bible verse and much more.

These are the things I'll be sharing on, which you can give a try and share your experiences:

1. Book 

2. App

3. Food

4. Kitchen appliance

5. Drink

6. Bible verse

7. Song

8. Exercise

9. Podcast

10. Youtube channel

It’s going to get real and raw and unfiltered; no sugarcoating.

Why do you want to lose weight? For yourself or for conform to what society describes as the 'ideal' waist, hip and bust size?

Do you realise you have been living an unhealthy life and are worn down by bloat after eating junk and all the wrong foods in the wrong amounts?

Do you want to take charge of your health or do you want to have a certain body shape?

Make sure you're losing weight for the right reasons to keep it off and if you're not, address the underlying issues first.

If you want to lose weight and have no time or energy to count calories or read food labels (check out ep 5 for more on that), all you need to do is simple: stay away from junk food.

Now how do you stop eating bad stuff? Substitute.

Don’t worry, I’m not going to give you substitutes that are too advanced for a beginner.

You’ve heard of cauliflower pizza where it makes the base of a pizza instead of wheat bread? I won’t tell you to go that way or eat zucchini pasta.

I’ll give you healthy and alternatives. For healthy, simple and tasty foods, like my Facebook page - Babi Mshamba - and follow my page - Babi Mshamba - on Instagram.

Today, we learn how to read food labels to avoid hidden ingredients that may be sabotaging your weight loss efforts.

· Jn summary, what to look out for in food labels:

o Top 5 ingredients

o Price

o Calories

o Servings

o Allergens

You don’t need exercise to lose weight… but here’s why you should workout Show notes:

Today, we’ll be talking about exercise and its role in weight loss.

Here’s a summary of today’s episode:

1. You don’t need to exercise to lose weight, but you should, to tone up and for general health. Diet contributes to 80% of weight loss success; exercise 20%; but the latter is still important.

a. Do note, certain forms of exercise – strength training in particular – may make you ‘gain weight’ but remember, what you are gaining is muscle (which is good), not fat, and muscle is heavier than fat, so the number on the scale may not go down as fast as you would want, but the weighing scale is not the best way to track fat loss.

b. A more accurate method to measure success is by using a tape measure – measure your waist, bust, hips, thighs, arms and track loss in inches for true definition of fat loss success.

2. What types of workouts for different levels?

a. Beginners: start with simple cardio and walking. if you’re a home body, do simple workouts from YouTube.

b. Intermediate to advanced: get into HIIT workouts which have after burn effect - helping you burn calories even when you’re not working out.

3. How long should I exercise? Different strokes for different folks. What works for me is 30 minutes per session, 4-5 times a week.

4. Ladies: I know you’re worried about ruining your hair during sweat sessions. I have a tip for you. Listen to find out.

5. Workout gear – look good when working out – it makes you feel good too. Invest in 2 pairs of cute gym clothes – don’t wear oversize promotional t-shirts. When you look good, you also look forward to going to exercise.

a. For shoes, invest in good shoes – there are workout shoes, running and walking shoes, ask attendants in the store you’re buying from as you can get unnecessary injury from wearing the wrong shoes. There’s actually a reason some shoes are Ksh3,000 and others Ksh15,000. Don’t overspend, but don’t be cheap – cheap is expensive and this is your health.

6. Finally, get an accountability partner to workout with, whether spouse, friend, group to motivate you. Then keep on!

Detox juices; cleansing juices; Toxin Flush smoothies... there's a whole list of names to describe this range of concoctions that claims to help with your weight loss and cleansing your body.

But are they really effective for weight loss?

Those who take them, say they have a wide range of benefits; while for others (like me), we don't see the effects on our bodies and certainly not when it comes to healthy weight loss without starving or too much restriction.

In Episode 3 of AWLG, we discuss how juicing could make you end up gaining weight if you are not careful and alternatives for those who don't fancy juicing or drinking green smoothies.

Resources

Juicing: A fad or good for you?: https://www.health.harvard.edu/healthy-eating/juicing-fad-or-fab

Does juice slow your metabolism?: https://www.healthline.com/nutrition/juicing-good-or-bad#weight-loss

Does juicing have benefits?:https://www.center4research.org/6-things-need-know-juicing-veggies/