how I LOST FAT and toned up - everything I changed (134lb➜101lb➜108lb) _ Mindset, Diet, Exercise

Here's the crazy thing I gained weight but my body fat actually dropped .

Hi .

It's been a hot minute since I've done a video on diet and fitness .

As promised before I will be addressing the new weight gain journey .

I am embarking but before that , I know not everyone is familiar with my health journey .

So I'll give you a quick run down as well as the update side note .

This dress is so flattering .

It's just so cute .

So I grew up a skinny kid all my life until college hit .

I had a complete glow down given my inability to sleep in relation to my rooming situation .

I developed a lot of stress , had severe acne and ate my heart out at UCL .

A dining halls and basically had freshmen 30 where I went from 47 kg , which is about 100 and £3.6 to 61 kg , which is 100 and £34 .

The weight loss journey was not easy .

I made a lot of mistakes , had very skewed mindsets .

Once obsessed with calories , once starved myself and had my fair share of yoyo effects of losing , then gaining a bunch of weight , getting motivated , then sulking in despair and disappointment .

What had gone wrong was that my sole purpose for the weight loss journey was to lose weight .

You might ask , shouldn't the purpose of a weight loss journey be to lose weight ?

So I mentioned this in my everything I changed to lose £30 video .

When the goal was to lose weight , it's easy to overlook the method of achieving this through a more result oriented mindset .

When focus only on the result , I had no incentive to change my lifestyle .

And at the time view food as only calories , instead of fuel and nutrition and exercise as a mundane task to complete only to burn off the calories instead of something to improve my car , cardiovascular health , my bone and muscle strength and to maintain a healthy metabolism , I lost a ton of weight through basically starvation and extreme cardio , but almost immediately gained them all back .

Why ?

Because fluctuations in our weight , which could be weight loss or weight gain are only the byproduct of adopting a healthy lifestyle when the goal or purpose is not to lose weight but be healthy .

Everything else just comes along because you care about the process and not just the result , your body and weight will naturally adjust to this mindset and lifestyle .

You can kiss goodbye the yoyo effect .

So before working on your diet and exercise , it's crucial to set a healthy mindset and know your purpose to the journey , the order matters and trust me , you don't want to mess up the order to save yourself some time and avoid some irreversible damages to your health like crash metabolism , hair loss , muscle loss and period loss , which which is actually one of the main reasons that I am now trying to gain some weight , weight gain .

Seems to be a scary concept for all of us who have gained weight in the fashion of gaining body fat and becoming unhealthier .

We don't have a fond relationship with seeing the number on the scale rise society and social media for ages .

Kept on associating healthy and lean with a low weight which isn't necessarily accurate for me .

Overcoming this irrational fear of associating weight gain with being unhealthy is again with mindset .

Remember the same mindset to become healthier was the driver for my sustainable weight loss and weight maintenance .

Well , I slowly noticed that to keep myself accountable to this health goal , I need to put on some weight .

Allow me to explain why weight gain .

First and foremost , my period , I mentioned this in my period video before but I had amenorrhea , which is the absence of menstruation for four ish years .

No , it was not due to my weight loss and started way before that when I got insomnia in my freshman year .

But the weight loss in my diet , especially how I significantly reduce my carbon intake didn't help the situation simply put , it's just much easier for the sensitive female body to menstruate when you gain weight .

Second , I want to be stronger .

Ok , I kind of shouldn't blame COVID , but all the gyms were closed and I couldn't go to the gym for over a year to be able to do any resistance training .

When I first got back , I felt so weak and the way I looked was a bit too skinny .

I definitely lost muscles during the pandemic because I didn't use them , which is very , not ideal for me and also not ideal in the sense that my metabolic health declined .

So I wanted to build more lean muscles and get more toned , which by the way , ladies should not scare you because it's super hard to bulk .

You'd have to add a fat chunk of additional calories and protein and live in the gym basically .

But here I want to bring up a very important point .

Gaining weight is not equivalent to gaining fat .

It could also be in the form of gaining lean muscles and gaining weight does not have to be unhealthy either .

I still eat quite clean even though not , not as restrictive .

Now that I'm going for a weight gain , which is a segue to the topic of how am I gaining weight .

So I'm going to break this down and diet and exercise when it comes to diet .

I am definitely way less restrictive .

I still do intermittent fasting because the eating schedule just naturally works for me , but I'm no longer on a cup from added sugar and do occasionally enjoy processed foods as well .

Mind blown in moderation .

Of course , the benefit from the weight loss journey is that I don't usually crave unhealthy foods anymore as I found a new appreciation for whole foods with minimal processing during the weight loss journey .

But when I eat an ice cream or burger , I still make sure I enjoy it without any worries and find that I am much better .

Now with my stop signals .

Of course , the key to a muscle focused weight gain is eating enough proteins .

I've always been a meat lover , so that is not a problem .

But I also enjoy my soy milk , my Greek yogurt as well as different plant based protein mixes .

I still don't count calories but do try to aim for higher caloric foods that are also healthy like fat from fish , avocados , red meat and eggs .

Yes .

Too much carbs make me bloated .

But I no longer just eat brown rice and quinoa and vegetables for carbs .

I also eat white rice , pastas , noodles , bread and even sometimes chips .

The magic is in the balance .

I don't eat quick sugars that often , but I'm not opposed to them and do enjoy them without guilt eating mindfully with less restrictions .

Felt like a completely new experience for me and definitely made me happier , more satisfied and thus more fulfilled with less cravings to wrap up my change in diet .

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Gotta love resistance training .

I alternate arm days with like days and do anything from weightlifting with bars or free weights to whatever machines are available at the gym .

I'm not trying to bulk fast .

So I slowly increase the weights that I use and want to focus on form instead of the actual weight being lifted slowly but surely , I think the muscle groups are getting more toned and building better muscle mind connection .

And I'm gaining healthy weight like compared to me at my lowest weight , I actually much prefer my body now because I feel much stronger and more toned .

Plus my body fat percentage didn't increase at all .

In fact , I think it decreased due to the increased metabolism .

Thanks to more muscles .

So like I said before , guys , weight is only a number and is reflective of so many things , including your bone density fat , mass , muscle , mass hydration level and so on .

If it makes you happier and healthier , don't be scared to add some numbers to the scale .

Hope this video is helpful to anyone on a similar health journey .

Don't forget to like and subscribe and follow me on Instagram to join my health journey .

See you next week .

Bye .

This is the end .