Kat & Tshepi

Hi there, welcome back to the blog. In the past three weeks we have been focusing on explaining the first three steps of our weight loss guide, we hope the information has been useful on your weight loss journey or has been a welcomed addition to your knowledge repository for future use. Our lives have been transformed beyond our imagination due to our weight loss journey, which has inspired the mission at Katandtshepi.co.za “To help 100 000 people reach their desired weight and fitness level”. Through sharing what we have learned on our journey we are fulfilling a deep desire within us to be helpful to our fellow brothers and sisters who might be struggling with what we were able to break through. It is stated that “we are at our happiest when we are helping others”, this is human nature and it is so true for us.

This week we finish the weight loss guide series by exploring the fourth and last step of our weight loss guide “Track your progress”. This step is where you will be spending most of the time on your weight loss journey, it is a continuous step that requires repetitive weekly actions. In this step we ask that you start each week by measuring your weight and choosing a food item you will be trying to eliminate/reduce as well as choosing a food item you will be introducing/increasing, and then choosing a walking time . In doing this, you will be building up consistency on your weight loss efforts, you will be reminded of your goal and the impending joy of achieving it. Every week when you sit down to prepare yourself for the week, you will be reinforcing your commitment to being fit and healthy, a commitment to caring for your own self and becoming a healthier version.

Consistency is key, we love saying this, allow us to repeat this once more…..”CONSISTENCY IS KEY”. Every success or failure comes through repeatedly doing something, a continuous streak of either wrong or right decisions and actions. We gain weight because we consistently consume more calories than our bodies require, which leads to extra calories stored as fat. We lose weight by consistently consuming less calories than our bodies require which leads to the body tapping on stored fat for the shortfall. Therefore, every week when you perform this step, you really are building up the consistency in consuming less calories because the food you are reducing are high calorie foods and the foods you are introducing are low calorie. The results will be a new great habit and the achievement of your desired weight loss.

On our own journey, we have come to appreciate the value of consistency in losing weight. Even after three years on the journey, we still measure our weight at the beginning of each week , once a week at a minimum…initially and for a long time we measured our weight daily. Each week we still think about improving our diet, as stated in our previous post that we are currently reducing bread and introducing nutritional yeast. We know that doing this weekly helps us to be consistent on our weight loss commitment and will yield positive results for us, being healthy and fit. This ritual is now automated and habitual , we do not force ourselves anymore to perform this task, Although initially we had to defy the resistance of our nature(casual laziness 🙂 ), we hope you will be able to defy this resistance too.

CURRENT WEIGHT	DESIRED WEIGHT
e.g 80kg	e.g 70kg

Foods to reduce	Foods to include or increase
1. e.g Biscuits, cookies, cake	1. e.g Fruits (Apple, Banana)
2. Sugar in tea/coffee	2. Vegetables (spinach, broccoli)
3.Fried chicken	3.Nuts
4. Chips	4. Ox/chicken Liver
5. Burger	5.Oats

WEEK	WEIGHT	FOOD (REDUCE)	FOOD (INTRODUCE)	WALKING TIME
WK 1	80kg	Biscuits	Apples	15 mins
WK 2	80kg	Sugar	Spinach	20 mins
WK 3	79.5kg	Soda	Water (with Lemon & Cucumber)	20 mins
WK 4	79.2	Fried chicken	Grilled chicken	30 mins

 Until next week, stay blessed.

Kat & Tshepi