FAT SHAMING
BATTLE OF THE BULGE - PART 13 (WEEK 15)
Recap and vital statistics:
I am 5 feet and 10 inches tall and 60 years old.
I was super-slim till about 10 years ago, then gradually got fat.
I started this weight loss programme on March 16th when I weighed a whopping 120kg and measured 49-47-51 (chest-waist-hips) inches.
My progress has been patchy. There have been good weeks when I’ve lost weight, bad weeks when I’ve regained some of the weight I have lost and neutral weeks when I have neither lost nor gained.
My weight has been lingering at 111kg throughout June. But instead of complaining about this frustrating plateau situation, I’m going to share some emails I have received from readers of this column, based on advice I received from Steve, the first correspondent:
Hi DK, My name is Steve. I have been following this column and am glad you made real progress, despite sometimes backsliding. I am with you all the way and want to offer you some small advice:
• You look too dowdy in your photograph. People will be more attracted to your write-ups if you can please show us better pictures of yourself in nice workout attire, exercising.
• Make your column interactive and encourage readers to send photos of their own workouts and weight loss or gain experiences.
From Ngozi, a reader who has since joined Weight Watchers United, a lively support group I founded with a few girlfriends:
Ms Kogbara,
I’m an avid fan of your page. I love how you share your struggles so authentically. Thank you for being a great encouragement to many of us! I’m looking accountability partners for my weight loss expedition; so I would like to know whether you are accepting new members into your “Weight Watchers United” group.
From Angela:
I’ve been following your column and applaud you for your honesty and bravery in sharing the ups and downs of the weight battle.
I was very big growing up. I eventually lost weight as an adult a few years ago and I’m thankful that my weight has been reasonably consistent, though it does fluctuate. I have come to accept these fluctuations as a part of the journey and try not to get too down when my weight goes up. It just forces me to change my habits.
You mentioned not finding the right sugar substitute for you. Have you tried Splenda? It honestly tastes just like sugar and is one of the things I use to try and minimise my calorie intake.
Also, have you tried using calorie counters like My Fitness Pal, which I have also found hugely helpful?
From a fellow traveller with dietary/exercise opinions to offer:
Dear Ms. Kogbara,
My name is Stella Agege. I am, like you, from Rivers State.
I undertook research for two years and discovered amazing things about the weight loss phenomenon, including the fact that weight loss is 30 % exercise or physical activity and 70% what you eat.
A. Physical Activity
As you have mentioned in your column, you have to rev up your physical activity to overcome the plateau and should be targeting about 20,000 steps a day (please use pacer apps to measure).
Embrace weight-lifting. This activity is so key! You will burn more calories and fat in less time while lifting weights. You will convert some of the fat into muscles and get a leaner silhouette. Use dumb bells. Go for 4-8kg on each arm. Do squats while lifting weights.
B. Food
There are three key things to know regarding eating food for weight management: a) What one eats, b) the amount on eats and c) the number of times one eats.
To summarize, the plan is to eat very small portions of food, spread over longer periods. The aim is to allow the body to quickly digest and metabolize the food before the next meal. In this way, there is no hunger and the blood sugar level is well-regulated. Regulation of the blood sugar level is related to fat metabolism.
The other thing to know is that meal plans should contain a lot of foods with complex carbohydrates that have low glycaemic indices.
Complex carbs keep you fuller and regulate your blood sugar better, invariably determining how you metabolize fat.
I would also suggest you measure your food, for portion control, eat more vegetables than carbs and remember that everybody burns fat differently, some more quickly than others.
Please stay strong. Slow and steady wins a race. You will get there by the grace of God.
DONU KOGBARA IS A VANGUARD NEWSPAPER COLUMNIST. Please feel free to share your thoughts about her weight loss journey on donzol2002@yahoo.co.uk