(Photo by Anushka Ahuja)
Losing weight felt like an endless battle for me. I tried everything—intense cardio sessions, hours on the treadmill, and other weight-loss tricks. But the results? Barely there. That is, until something unexpected happened that completely changed how I viewed my body and weight loss.

The Beginning: A Lesson from the Flu

About ten months ago, I caught a bad case of the flu. Classic symptoms—high fever, persistent coughing, and zero appetite. I wasn’t eating much, just nibbling on bread or rice here and there, while staying hydrated with lots of water.

What surprised me was that in just **seven days**, I lost **6 pounds**! It made me pause and think: Why did being sick help me lose weight, but endless cardio workouts couldn’t? Of course, I didn’t want to rely on getting sick to shed pounds, but it got me questioning the effectiveness of my approach.

The Truth About Cardio: It’s Not the Answer

A good friend of mine, who’s into fitness and nutrition, later explained why cardio wasn’t delivering results. “Sure, cardio is great for your heart health,” she said, “But it’s not the most effective way to burn fat.”

Here’s why:
1. Cardio Can Cause Muscle Loss
If you’re doing too much cardio without adequate nutrition, your body might burn muscle for energy instead of fat.
2. Cardio Increases Hunger
After a long cardio session, you’re often left starving, and this hunger can lead to overeating—undoing all your hard work.

What I Did Instead to Lose Weight

Rather than sticking to my old cardio routines, I shifted to a strategy that was more practical and sustainable. Here are the steps I took:

1. Swapping the Treadmill for Weights and Walking
Cardio was out, and weightlifting became my go-to. Now, I lift weights **3-4 times a week** for 30-minute sessions, focusing on **compound exercises** like squats and deadlifts that target multiple muscle groups.

I also added walking to my routine -- 8,000 steps a day -- at a medium to fast pace. Walking, though simple, burns calories effectively without leaving me famished. Plus, walking before and after meals helps regulate blood sugar levels, improves digestion, and reduces fat storage.

(If you’re just starting, bodyweight exercises at home are a good place to begin. But for faster progress, consider joining a gym where you can access heavier weights to build lean muscle. )

2. Focusing on Lean Muscle and Testosterone

To maintain a healthy body composition (and boost ambition and energy), I made some key lifestyle changes:
- Getting at least 6 hours of sleep every night for recovery.
- Morning sun exposure for about 30 minutes a day to get enough Vitamin D.
- Eating high-quality proteins and fats while reducing carbs.
- Increasing my intake of vegetables and fruits.
- Managing stress through meditation and prayer.
- Leg workouts (don’t skip leg day!) to build strength.

These steps not only improved my physical fitness but also helped balance my hormones, which play a huge role in weight loss and overall health.

3. Eliminating Snacking
Snacking used to be my downfall. But I learned that hunger between meals often isn’t real hunger—it’s usually thirst, boredom, or stress. Now, if I feel the urge to snack, I drink water first. Most of the time, that’s all I need.

I also limit myself to eating **two or three meals a day**, with at least 12 hours between meals. This gives my body time to lower insulin levels and start burning stored fat for energy.

4. Skipping Fad Diets
I used to be tempted by trendy diets that promised quick results. But I’ve realized that most of these are only effective in the short term. Instead, I stick to a simple eating plan:
- **80% of my diet** consists of proteins (like eggs, fish, and chicken), vegetables, and fruits.
- **20%** is reserved for carbs or treats I enjoy, like bread, rice, or potatoes.

This balance works for me because it’s sustainable and doesn’t feel restrictive.

5. Prioritizing Protein
Protein is my secret weapon. I make sure to eat at least 50 grams of protein per meal because it:
- Preserves muscle while burning fat.
- Stabilizes blood sugar and prevents energy crashes.
- Keeps me full longer, so I’m not tempted to snack or binge on sugary foods.

Key Takeaways: My Weight Loss Formula

After trying countless methods, I’ve found a strategy that truly works for me:
1. Create a calorie deficit by eating fewer calories than I burn.
2. Reduce carbs but increase protein, vegetables, and fruits.
3. Focus on strength training and walking instead of intense cardio.

Of course, every person’s body is different, so what works for me may not work for everyone. If you’re considering trying any of these methods, I highly recommend consulting with your doctor or a nutritionist first.

Weight loss is a journey, not a race. It takes time, patience, and consistency, but with the right approach, you can absolutely achieve your goals.