Over the past two months, I lost 10 pounds by making strategic changes to my diet and lifestyle. My motivation stemmed from managing my metabolic syndrome and polycystic ovarian syndrome (PCOS), as well as wanting to build stamina and strength. Through a combination of a ketogenic diet, intermittent fasting, and consistent exercise, I achieved noticeable improvements in my health and well-being.
Switching to a Ketogenic Diet
One of the biggest changes I made was adopting a ketogenic diet. I eliminated nearly all refined carbohydrates, such as sugar, rice, and pasta, and focused on eating clean, whole foods. My daily intake consists of 4 to 6 ounces of clean protein, along with whole food carbs like leafy greens and cruciferous vegetables. I also prioritize foods with a low glycemic index and low glycemic load to help regulate my blood sugar levels.
To complement my diet, I also practice intermittent fasting. I eat only between noon and 6 p.m., limiting myself to one or two meals per day. This approach has helped stabilize my energy levels and reduce cravings throughout the day.
The Initial Adjustment Phase
Switching to a ketogenic diet wasn’t without its challenges. In the first couple of days, I experienced carb withdrawal symptoms, including fatigue and headaches. By the third day, however, I started feeling better. By the fifth or sixth day, I noticed a significant improvement in my energy levels. I no longer suffered from carb crashes or brain fog, and my glucose levels improved significantly
Incorporating Exercise for Strength and Endurance
Along with my dietary changes, I committed to a regular exercise routine. Every day, I walked for 30 minutes, ensuring that I stayed active. To improve my flexibility and manage stress, I added yoga to my routine. Twice a week, I also did low-impact HIIT workouts and strength training for 30 minutes.
As I progressed, I noticed that I had more energy, and I wasn’t as winded during my workouts. My endurance improved, and exercise became something I looked forward to rather than a chore.
Tracking Progress and Health Improvements
I weighed myself weekly to track my progress, which is how I confirmed my 10-pound weight loss. While I don’t take circumference measurements, I recently noticed that my pants feel looser—a clear sign of change!
Beyond weight loss, I also saw improvements in other areas of my health. In the past two weeks, my acne has cleared up significantly, and my sleep has improved. I believe this is largely due to not eating junky foods and my new habit of not eating for at least four hours before bedtime.
Overcoming Challenges and Staying on Track
There were moments when stress tempted me to turn to food for comfort. However, instead of giving in, I found healthier ways to cope, such as taking naps or going for walks. These small changes helped me stay consistent with my goals.
Looking Ahead
Going forward, I plan to maintain this lifestyle by continuing with my ketogenic diet, intermittent fasting, and regular exercise. This journey has taught me the importance of discipline, patience, and listening to my body. I feel stronger, healthier, and more confident than ever, and I’m excited to see what more I can achieve in the months to come.
