Oh here we go again! Winter is here , a true nemesis of weight loss. We have been itching for a new challenge and winter has presented us with a good opportunity to embark on one. Join us this winter as we embark on a challenge to lose 5kg (2.2lbs), we will be doing so by following our own weight loss guide. Our primary goal is to lose the said weight as we have not reached our desired weight as yet, and our secondary goal is to uncover and clarify some of the complexities on our weight loss guide if there are any. We also hope that you will tag along and try your own challenge, so we can do it together, as the motto of this blog state “Your fitness journey companion”. For the next 5 months(15 April 2024 – 15 September 2024) we will be updating this page with our progress, highlight any lessons learned and to indicate any changes or improvements needed for our weight loss guide. Lets GO.

KAT & TSHEPI WEIGHT-LOSS GUIDE

The truth about weight loss is that you need to eat less than you are eating currently. You need to figure out a way to eat less without feeling starved or restricted. We recommend the following 4 steps for a successful and sustainable weight loss:

1. Create your vision

2. Clean up your nutrition

3. Increase physical activity

4. Track your progress

1. Create your vision

Our Winter 2024 vision

CURRENT WEIGHT	DESIRED WEIGHT
Kat – 70.55 kg & Tshepi – 71.35 kg	Kat – 65kg & Tshepi – 65kg

2. Clean up your nutrition

These foods will increase as and when we identify new foods to add or reduce

Foods to Reduce/Eliminate	Foods to include/ increase
1.Bread (R)	1. Spinach
2.Scones (R)	2.Baby Peas
3.Chocolate (R)	3.Tuna
4.Salted Almonds (E)	4.Sardines
5.Take-away Chicken (R)	5.Bean Sprouts
	6.Baked Beans
	7.Brocolli & Cauliflower
	8.Tomato
	9.Squash

3. Increase physical activity

Activities we would like to do

1.CrossFit

4. Track your progress

We will track our progress weekly on Sunday evenings.

To summaries progress tracking:

• Record your weight.
• Select 1 food item you will reduce in the week.
• Select 1 food item you will include in the week.
• Dedicate yourself to your chosen physical activity.
• Repeat each week, adding more items when you are comfortable.

WEEK	WEIGHT	FOOD (REDUCE/ELIMINATE)	FOOD (INTRODUCE/INCREASE)	PHYSICAL ACTIVITY	COMMENTS
WK 1	Kat- 70.55kg Tshepi- 71.35	Bread – eat only on Saturday	Spinach – Include in the morning shake	CrossFit 3 days per week	1.Completed only 1 CrossFit session. 2. We consumed bread on Sunday as well – Not on the plan. 3. Lessons: -Try not to be restrictive, focus must be on sustainability. -It must be a lifestyle. -Choose well, you must be able to eat like this forever.
WK 2	Kat -70.6kg Tshepi-69.95kg	1.Bread – eat only on Saturday 2. Starchy vegetables -eliminate at dinner	1.Spinach -Include in the morning shake 2.Bean sprouts-Include in every lunch	CrossFit 3 days per week	1.Completed only 1 CrossFit session 2.Decided no to restrict bread on Sundays -Avoid too much restrictions 3.Weekly tracking revives the goal, it keeps it alive.
WK 3	Kat-69.95kg Tshepi-70.6kg	1.Bread – eat only on Saturday & Sunday 2.Eliminate starchy vegetables at dinner	1.Spinach -Include in the morning shake 2.Bean sprouts-Include in every lunch 3.Chicken liver – Include every day(but away from Gym)	CrossFit 3 days per week	1.Completed only 1 CrossFit session 2.Nutrition went well and as planned 3.Caution, commitment fades as time passes
WK 4	Kat-69.95kg Tshepi69.95kg	1.Bread – Eat only on Saturday & Sunday 2.Starchy vegetables-Eliminate at dinner 3.Reduce coffee (Kat) – To improve sleep.	1.Spinach -Include in the morning shake Bean sprouts 2.Include in every lunch Chicken liver – Include every day 3.Chia Seeds- Include 10g per day (good for digestion)	CrossFit 3 days per week	1. Month completed, hooray. 2.Completed 2 CrossFit sessions -3.It was Kat birthday, lots of processed food were consumed 4.A few indulgences are still okay if you are mindful of your goal 5.Surprisingly after 2 days of processed food we had enough and were craving whole foods.
Wk 5	Kat-69.95kg Tshepi- 69.95kg	1.Bread – Eat only on Saturday & Sunday 2.Starchy vegetables-Eliminate at dinner 3.Reduce coffee (Kat) – To improve sleep.	1.Spinach -Include in the morning shake Bean sprouts 2.Include in every lunch Chicken liver – Include every day 3.Chia Seeds- Include 10g per day (good for digestion)	CrossFit 3 days per week

Until the next update, Stay blessed.

Kat & Tshepi

PS: Remember to subscribe to the blog so you don’t miss any update.