Weight Loss Story: I Lost 95 Pounds In 6 Months Without Working Out
Weight Loss Story: I Lost 95 Pounds In 6 Months Without Working Out
Written by: Kat Gal
Losing 95 pounds in 6 months? Is that even possible?
Jai Khanna, interior design student proved that it is absolutely possible to lose nearly a hundred pounds with portion control alone.
For many people, changing their lifestyle to a whole foods, plant-based diet balanced with regular exercise and plenty of sleep works perfectly, while for others this may not be enough. If you are like Jai and love eating big portions and many courses, portion control may be the trick for you.
Lovers of Chinese buffets, enormous brunches, meal-size snacks, five-course menus, whole pizza pies, full pans of mac ‘n cheese, full tubs or ice cream and family-size chips, listen up! You’ve got this and I will show you how.
An Inspiring Weight Loss Journey Using Portion Control
Jai Khanna loves food. He loves it so much that things got a ‘bit’ out of control for him and he could easily eat a 2000 calorie enormous meal in one sitting and several of those throughout the day. His large portions led him to a 300-pound body before the age of 19 – not solid muscle either, but mostly unhealthy body fat.
His turning point was at the wedding of one of his relatives. He looked into the mirror and felt embarrassed. He knew he had to do something. He promised himself to make a change.
It took Jai about 6 months to lose nearly a hundred pounds. Coming from an Indian background, Jai’s diet consists of mostly Indian dishes, like rotis, sabzi, raita and salads, naturally healthy dishes. He didn’t change his diet and didn’t even start exercising. Knowing that his portions were the problem, he learned about healthy portion sizes and kept up with portion control until healthy meal sizes became natural to him. Jai learned that he can love and enjoy food without overeating. He kept focus and his motivation up by keeping his vision of his future self in mind.
The proof is in the pudding, in this case in the number on the scale and his impressive before and after photos. His story is not just pure luck, there are countless scientific studies showing the benefits of portion control in weight loss.
Are you like Jai? Could large meals be what’s keeping you at an unhealthy weight?
Worry no more. You can learn portion control too and lose all the unwanted pounds like a champ. Follow these steps and enjoy the results.
How Can You Lose Weight Using Portion Control?
Invest In Measuring Tools
Measuring tools, like cups, tablespoons, teaspoons and food scales are your friends that can help you out not only at the beginning of your journey, but later on in your cooking experiments too.
Learn To Eyeball Your Food
Measuring tools are not always available and estimating your portion size can be helpful when eating out or attending a dinner party. Half a cup is a size of an ice cream scoop, a cup is a size of a tennis ball and a tablespoon is the size of a domino.
Use Portion Control Dishware
Using smaller plates and bowls can help you out. If your bowl can hold 16 oz of soup, you will be more likely to fill it up and pile more soup, stew, pasta or rice in there than you initially intended to. Using an 8 oz bowl can help you keep your portion sizes on point.
Balanced Plates Are A Key
Protein, carbs and fats all need to be present on your plate. The size of one serving of protein fits into the size of your palm. The size of one serving of complex carbs fits into a cupped fist. The size of one serving of healthy fat is the size of your thumb. The general recommendation is that men eat two servings and women eat one serving of each, but it can largely depend on your height, weight and activity levels.
Always Add Veggies
Greens and veggies are low in calories, but super high in nutrients and fiber. This means that they can help keep you nourished, remedying your body and helping you lose weight. All the fiber can fill you up, help your digestion and boost your weight loss. One serving of veggies is the size of your fist, but this is one food that you can feel free to pile onto your plate. Note that all the dressings, oils and dips are NOT part of your green and veggie serving sizes. I am talking about piling on raw or lightly steamed veg and adding only limited amounts of dressing (if any).
Chew, Take Breaks And Be Mindful
Chewing your food is the first and one of the most important steps in your digestion. Chew your food slowly and carefully at least 20 times. Eat slowly. Put your forks, knives and spoons down between bites. Experience all the flavors and textures. Check back with your body if it is still hungry. Stop eating when you feel satisfied, but before you feel overly full. As you learn to eat slower and enjoy your meal, you will find that smaller portions will fill up your body and satisfy your soul more than large portions did before.
Be Careful With Dressings, Dips And Oils
Oils, dips and dressings can sneak in lots of unwanted calories in relatively small servings. Some dips, dressings and oils are also overly processed and filled with artificial ingredients, harming your health. Of course, some other fats are extremely healthy for you. Coconut oil, avocados, tahini and homemade hummus are all excellent examples of really healthy fat for you. But don’t overdo it and refer back to the portion guide.
Cook At Home
When you are cooking yourself, you are in charge of your food. Eating out at a restaurant or at a friend’s house, you don’t know what goes into your food. Even if they tell you the calorie content at some places, you are still relatively clueless of the exact proportion of ingredients. Cooking at home is the best way to learn what goes into your meal and to watch your portion sizes. It is also the most economical, most creative and most fun way to eat.
Pack Your Food In Portions
Instead of eating your snacks from a big bag or jar, portion them out ahead of time in serving sized bags and containers. After cooking, portion your food out for lunch, dinner and the next day. Meal prepping over the weekend and cooking ahead can be helpful. You can keep well-prepared portions for the week and even freeze some portions for later on.
Drink Plenty Of Water
Often when you are feeling hungry, you may actually be dehydrated. Drink at least eight glasses of water a day, more if you exercise, live in a hot climate or feel thirsty. If you feel hungry, drink some water first instead of snacking. Drink a big glass of water 20-30 minutes before meal time to help keep you to healthy portion sizes.
Attend Your Emotional Needs
You may be trying to fill emotional needs through large portions of food. This is especially common for people who have grown up being rewarded with food, have eaten large family dinners or for other reasons associate food with love and comfort. You can fill your emotional needs without reaching for food. Engage in activities you love. Spend time with friends and family. Find a community. Do volunteer work. Try new hobbies. Spend time in nature. Repeat self-loving mantras. Journal. Meditate. Smile more. Give yourself a hug.
Drink Organifi Daily
Organifi products are made with the highest quality of nutritious superfoods that can help to fuel your cells, reducing your need for large portions.
Organifi Green Juice can hydrate your cells, detoxify your body, relieve stress, balance your hormones and boost your immune system. Organifi Red Juice can ignite your metabolism, fill your body with antioxidants and help mental clarity. Green and Red are a perfect way to start your day and prevent overeating in the morning.
Organifi Complete Protein may become your best friend. It can satisfy your hunger, indulge your taste buds, help your digestion, support weight loss and help your immune system. Mixing it with water and adding it to smoothies, you will feel satisfied without the risk of overeating.
Organifi Gold can calm and relax your body, cleanse and detoxify your cells and boost your response to inflammation. It is so soothing and warming that it will ease your mind and calm your body in the evening without the need to reach for late night snacks.
Portion Control And Healthy Foods Are The Secrets Of Weight Loss
If you want to lose weight and eat healthy, eating a whole foods balanced diet with lots of greens, veggies, fruits, nuts, seeds, legumes, beans and whole grains is non-negotiable. Exercise, good sleep and lowering stress are equally important.
Healthy portion sizes, however, are also absolutely key to weight loss and weight maintenance. Following these steps, you can learn too how to eat healthy portion sizes, to enjoy your food and to lose weight steadily.
How will you employ these tips to control your portions? What are your weight loss goals? Share your goals with us and don’t forget to update us on your progress in a few months. We are here to support you and want to celebrate your success.
And remember, we’re in this together.
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
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