How I lost 30 lbs in 4 months

I’m so excited to share “How I lost 30 lbs in 4 months” by our guest blogger, Dr. Faisal Malik. Dr. Malik is a chiropractor in Mississauga and also happens to be my brother in law! Have you read his wife’s blog about her weight loss journey?

Salam Sudduf - How I lost 30 lbs in 4 months

“Dr Malik you are disappearing!” were the words of a patient of mine back in May. That is when I realized my healthy eating plan was working. It is incredible how many complex solutions there are to weight loss, when the answer is so simple. Let me help you narrow it down:

The answer is not exercise.

And the answer is not diet either.

The answer is: quality food intake. What does this mean?

Before I write a complex answer, here is a great video which helps explain:

This video helped explain something I noticed personally over the past few years. Eating more calories while going to gym did not lead to weight loss. In fact it led to weight gain, and not the hearty muscle type but rather the body fat type. In addition,my sugar intake was ‘normal’, the thought was I could burn the extra calories away at the gym. This did not happen. I remember I topped the scale at 205lbs on December 26th 2016. I remember the day because that was when my brother-in-law mentioned an app called myfitness pal. This app helps keep track of the calories you take in per day, and recommends healthy foods. I decided to give it a try. By April I was down to 175lbs.

I started logging in my calories every day. It was a real eye opener. It’s really one of the big factors in how I lost 30 lbs.

Here is a list of some of the foods I was eating at the time, and how I gradually substituted them for better options:

 

Food Calories Substituted Food Calories
Tims Hortons steeped – tea 2 cream 2 Sugar x 2/day 150 Tims Hortons steeped tea – 1 milk 1 sugar –  2/day 50
Tim Hortons Chocolate Chip Muffin 420
Whole grain bagel with herb and garlic cream cheese 421 2 scrambled eggs with fruit 182
Tim Hortons – Boston Cream 200 Homemade mango smoothie with almond milk 268
Chicken Shawarma plate with rice 910 Subway 6inch Tuna with all veggies no sauce 480
Veggie pizza (2 slices) with caesar salad 920 Salmon with mashed potatoes and asparagus 457
Dessert (cake/ice cream) 350 Bowl of fruit 62
Total Calories 3371 Total Calories 1499
Excess Calories 1371 Excess Calories -501

The one thing that struck me while I used the app was how many bad calories were being added so easily by poor food choices. One of the foods that struck me the most was a simple timbit from Tim Hortons. Each timbit contains 90 calories! Not to mention the added sugar. I remember mentioning this to a patient and he said “I can eat a whole box in one sitting!”

Consider this: 5 timbits can equal to a Salmon dinner with mashed potatoes and veggies!

The bottom line is, good food choices are more nutritious and contain fewer calories. Bad food choices have much more calories and sugar, which in turn can cause many health issues. To help maintain good weight you need good food. Good food will help keep you full for longer, give you more energy, help stop sugar cravings and reduce your chance of diabetes and heart disease.

Here is a quick quiz, can you guess which food has more calories? The results may surprise you!

Salam Sudduf - How I lost 30 lbs in 4 months

I hope this information will benefit you as it did for me. Change can be gradual, make a custom food plan and try to implement it. Within no time you will see the results too! If I lost 30 lbs, you can, too! Good luck!

Dr. Faisal Malik is one of the premier health care providers in Mississauga (Muscle and Joint Pain Clinic). He is an evidence based practitioner, dedicated to providing patients with the highest level of care to help maintain healthy and active lives. Dr. Malik has two children and an awesome wife (@kashmirifoodie). 

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