I lost a tremendous amount of weight (fifty pounds) by using a combination of intermittent fasting and strict one meal a day diet. This feat was achieved over a period of six months. Everyone who has lost weight will tell you it is even more difficult to retain the new weight. As I am determined to keep my new weight, I know I have to work hard on it.

My weight loss weight programme was simple. I had intermittent fasting, and one meal a day of a complete food group. A complete food group according to Nutritionist must be diverse. This means a plate must contain at least one portion of five different food group, that is dairy, protein, carbohydrate, healthy fat, and fruits and vegetables.

Dairy — milk, yoghurt, cheese, (low fat), cottage cheese
Protein — Meat, fish, eggs, and seafood.
Carbohydrates — whole grain rice, pasta and bread.
Healthy fat — avocados, olive oil, nuts.
Fruits and vegetables.

I know it is an important key health fact to be able to maintain a steady weight over the coming years, otherwise, my initial effort to lose weight would have been worthless. This is not easy to achieve, it requires a conscious effort, discipline and hard work. I am determined to make the sacrifice required.

Small Mini Foods — I eat my plate of diverse food group during my period of eating that is eleven a.m. till seven p.m. My eating period is called eleven to seven.

My first step is portion size — I know I can’t have the old size, so I reduced the portion size which I eat during my eating period as I still keep to the intermittent fasting and continue the diverse food group.

I weigh myself weekly — on a Sunday, upon arising. I am determined to adjust the portion size if there is a major difference. For the past five years, there has not been any.

Food journal — I started by keeping a food journal, but after two years, I discarded it, and just ensure there is variety in my food group. If you find it using a food journal app, you might keep that, but I want my stabilizing weight programme to be easy and simple without many rules.

I deal strictly with family holidays and celebrations — I always take my extra foods away from a family celebration to eat another day, instead of eating everything in a go. I still keep to my portion size and food group during all celebration. I take just a glass of wine during celebrations.

I drink only water, black tea and green tea — All during my eleven to seven to period.

Simple one hour walk daily — I walk briskly daily for one hour. This is the best exercise that I prefer than any other. If I cannot walk in any day, I put on my dance video, and do the dance work-out at home.

Sleep is part of a good healthy lifestyle — I do not put my effort into this as I sleep well naturally, for which I am grateful.